3-Day Low-Carb Vegetarian Meal Plan: 1,200 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor for EatingWell

If you're a vegetarian looking to lower your carb intake, then look no further—this 3-day, 1,200-calorie meal plan is just the thing to help you get started. The registered dietitians and culinary experts at EatingWell have put together a delicious and healthy meatless meal plan that is lower in carbohydrates, but not so low that you'll miss out on important nutrients, like protein and certain B vitamins. You'll find a mix of vegetarian proteins, including tofu and beans, and healthy carbohydrates like fruits and whole grains.

Looking for a diabetes-friendly meal plan? Take a look at our 3-Day Diabetes Meal Plans at 1,200, 1,500, 1,800, 2,000 and 2,200-calories.

We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you.

Watch How to Make How to Make Spaghetti Squash Lasagna

 

Day 1

Breakfast (297 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season eggs with a pinch each of salt and pepper and top with 1 Tbsp. salsa.
• 2 clementines

A.M. Snack (87 calories)
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup blueberries

Lunch (348 calories)
• 3 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 1/4 cup grated carrot
Combine greens, cucumber and carrot and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (34 calories)
• 4 dried apricots

Dinner (400 calories)
• 1 serving Spaghetti Squash Lasagna with Broccolini
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted and topped with 1 tsp. butter each.
• 1 cup mixed greens
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

Evening Snack (50 calories)
• 1 Tbsp. dark chocolate chips

Meal Prep Tip: When buying a premade muesli, look for one that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

 

Day 2

Breakfast (278 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries or other berries
• 1 Tbsp. chopped walnuts
• 2 Tbsp. muesli
Top yogurt with blueberries, walnuts & muesli

A.M. Snack (95 calories)
• 1 medium apple

Lunch (337 calories)
Leftovers
• 1 serving Spaghetti Squash Lasagna with Broccolini
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted
• 1 cup mixed greens
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar
• 1 clementine

P.M. Snack (86 calories)
• 4 dried apricots
• 4 walnut halves

Dinner (426 calories)
Tofu & Vegetable Scramble
• 5 oz. tofu, drained and crumbled
• 1 cup vegetables (try zucchini, mushrooms & onions)
• 1/3 cup chickpeas
• 1/4 cup salsa
• 1 oz. shredded Cheddar cheese
Sauté tofu & veggies in 1/2 Tbsp. olive oil and season with a pinch each salt and pepper and spices of your choice (try cayenne pepper and cumin). Combine all ingredients and top with hot sauce, if desired.

 

Day 3

Breakfast (251 calories)
• 2/3 cup rolled oats cooked in 1 1/3 cups water
• 3 Tbsp. blueberries
• 1/2 Tbsp. chopped walnuts
Top oatmeal with blueberries & walnuts

A.M. Snack (115 calories)
• 1 oz. Cheddar cheese

Lunch (320 calories)
Green Salad with Chickpeas
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1/2 cup chickpeas
Top salad with 1 Tbsp. olive oil and 2 tsp. balsamic vinegar

P.M. Snack (102 calories)
• 2 Tbsp. hummus
• 2 medium carrots

Dinner (437 calories)
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 3 diagonal slices toasted baguette (1/4 inch thick), preferably whole-wheat
• 1 cup mixed greens
Top salad with 1 tsp. each olive oil & balsamic vinegar.

Note: This meal plan is controlled to provide adequate amounts of calories, carbohydrates, protein and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

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