3-Day Low-Carb Vegetarian Meal Plan: 2,000 Calories

If you're a vegetarian looking to lower your carb intake, then look no further—this 3-day, 2,000-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 meals and snacks with 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.

Day 1

Breakfast (420 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
1/4 avocado, mashed
• 2 large eggs, cooked in 1 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) seasoned with a pinch each of salt and pepper
Top toast with mashed avocado, eggs and 1 Tbsp. salsa.

A.M. Snack (175 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

Lunch (480 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 Tbsp. each olive oil & balsamic vinegar.
• 1 medium orange

P.M. Snack (232 calories)
• 1 medium pear
• 10 walnut halves

Dinner (617 calories)
• 2 servings Spaghetti Squash Lasagna with Broccolini
• 2 cup mixed greens
Top salad with 1 Tbsp. each olive oil & balsamic vinegar.
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted
Drizzle baguette with 1 tsp. olive oil.

Evening Snack (101 calories)
• 2 Tbsp. dark chocolate chips

Day 2

Plan Ahead: When buying a pre-made muesli, look for one that hasn't been toasted in oil and doesn't have added sugars-both of which can up the calories and take away from the healthy goodness of this whole-grain breakfast.

Breakfast (443 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries or other berries
• 1 Tbsp. chopped walnuts

A.M. Snack (252 calories)
• 1 medium apple
• 1 1/2 Tbsp. peanut butter

Lunch (501 calories)
Leftovers
• 2 servings Spaghetti Squash Lasagna with Broccolini
• 1 cup mixed greens
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 1 clementine

P.M. Snack (215 calories)
• 10 dried apricots
• 10 walnut halves

Dinner (594 calories)
Tofu & Vegetable Scramble
• 5 oz. tofu, drained and crumbled, and 1 cup vegetables (try zucchini, mushrooms & onions), sautéed in 1 Tbsp. olive oil and seasoned with a pinch each salt and pepper and spices of your choice (try cayenne pepper and cumin).
• 1/2 cup chickpeas
• 1/4 cup salsa
• 1 1/2 oz. shredded Cheddar cheese
Combine the tofu, vegetables and chickpeas and top with salsa and cheese. Add hot sauce, if desired.

Day 3

Breakfast (443 calories)
• 1 cup rolled oats cooked in 2 cups water
• 1/3 cup. blueberries
• 2 Tbsp. chopped walnuts

A.M. Snack (240 calories)
• 1 1/2 oz. Cheddar cheese
• 8 dried apricots

Lunch (477 calories)
Green Salad with Chickpeas
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 3/4 cup chickpeas
• 1 1/2 Tbsp. chopped walnuts
Combine ingredients and top salad with 1 Tbsp. each olive oil and balsamic vinegar

P.M. Snack (231 calories)
• 3 Tbsp. hummus
• 3 medium carrots
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Dinner (594 calories)
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 1 cup mixed greens
Top salad with 1 tsp. each olive oil & balsamic vinegar
• 2 diagonal slices toasted baguette (1/4 inch thick), preferably whole-wheat, drizzled with 1 tsp. olive oil each

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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