CloseIf you’re a vegetarian looking to lower your carb intake, then look no further-this 3-day, 1,500-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 at1,200,1,500,and1,800calories.We offer a variety of meal plans for different health conditions, needs and diets.Find the meal plan that works best for you.Day 1Breakfast(389 calories)Egg Toast* 1 slice whole-wheat bread, toasted* 1/4 avocado* 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.A.M. Snack(161 calories)1 cup nonfat plain Greek yogurt1/3 cup blueberriesLunch(383 calories)* 3Tomato-Cheddar Cheese Toasts* 2 cups mixed greens* 1/2 cup cucumber slices* 1/4 cup grated carrotCombine greens, cucumber and carrot and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.1 clementineP.M. Snack(51 calories)* 6 dried apricotsDinner(479 calories)* 1 servingSpaghetti Squash Lasagna with Broccolini* 2 cups mixed greensTop salad with 1 Tbsp. each olive oil & balsamic vinegar.* 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted* Top each baguette with 1 tsp. butterEvening Snack(50 calories)* 1 Tbsp. dark chocolate chipsDay 2Plan 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(333 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries or other berries1 Tbsp. chopped walnuts1/4 cup muesliA.M. Snack(200 calories)1 medium apple1 Tbsp. peanut butterLunch(402 calories)Leftovers* 1 servingSpaghetti Squash Lasagna with Broccolini* 1 cup mixed greensTop salad with 1/2 Tbsp. each olive oil & balsamic vinegar* 2 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted* 2 clementinesP.M. Snack(108 calories)5 dried apricots5 walnut halvesDinner(474 calories)Tofu & Vegetable Scramble* 5 oz. tofu, drained and crumbled, and 1 cup vegetables (try zucchini, mushrooms & onions), sautéed in 1/2 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 oz. shredded Cheddar cheeseCombine tofu, vegetables and chickpes and top with salsa and cheese. Add hot sauce, if desired.Day 3Breakfast(333 calories)3/4 cup rolled oats cooked in 1 1/2 cups water1/4 cup. blueberries1 1/2 Tbsp. chopped walnutsA.M. Snack(166 calories)1 oz. Cheddar cheese6 dried apricotsLunch(396 calories)Green Salad with Chickpeas* 2 cups mixed greens* 1/2 cup cucumber slices* 5 cherry tomatoes, halved* 3/4 cup chickpeasCombine ingredients and top with 1 Tbsp. each olive oil and balsamic vinegarP.M. Snack(153 calories)3 Tbsp. hummus3 medium carrotsDinner(437 calories)* 1 servingMozzarella, Basil & Zucchini Frittata* 1 cup mixed greensTop salad with 1 tsp. each olive oil & balsamic vinegar.* 3 diagonal slices toasted baguette (1/4 inch thick), preferably whole-wheatNote: 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.3-Day Low-Carb Vegetarian Meal Plan: 1,200 Calories14-Day Clean-Eating Meal Plan: 2,000 CaloriesLow-Carb “Spiralized” Vegetable Noodle Recipes6 Carbs to Add to Your Diet to Help You Stay SlimWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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If you’re a vegetarian looking to lower your carb intake, then look no further-this 3-day, 1,500-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 at1,200,1,500,and1,800calories.We offer a variety of meal plans for different health conditions, needs and diets.Find the meal plan that works best for you.Day 1Breakfast(389 calories)Egg Toast* 1 slice whole-wheat bread, toasted* 1/4 avocado* 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.A.M. Snack(161 calories)1 cup nonfat plain Greek yogurt1/3 cup blueberriesLunch(383 calories)* 3Tomato-Cheddar Cheese Toasts* 2 cups mixed greens* 1/2 cup cucumber slices* 1/4 cup grated carrotCombine greens, cucumber and carrot and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.1 clementineP.M. Snack(51 calories)* 6 dried apricotsDinner(479 calories)* 1 servingSpaghetti Squash Lasagna with Broccolini* 2 cups mixed greensTop salad with 1 Tbsp. each olive oil & balsamic vinegar.* 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted* Top each baguette with 1 tsp. butterEvening Snack(50 calories)* 1 Tbsp. dark chocolate chipsDay 2Plan 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(333 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries or other berries1 Tbsp. chopped walnuts1/4 cup muesliA.M. Snack(200 calories)1 medium apple1 Tbsp. peanut butterLunch(402 calories)Leftovers* 1 servingSpaghetti Squash Lasagna with Broccolini* 1 cup mixed greensTop salad with 1/2 Tbsp. each olive oil & balsamic vinegar* 2 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted* 2 clementinesP.M. Snack(108 calories)5 dried apricots5 walnut halvesDinner(474 calories)Tofu & Vegetable Scramble* 5 oz. tofu, drained and crumbled, and 1 cup vegetables (try zucchini, mushrooms & onions), sautéed in 1/2 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 oz. shredded Cheddar cheeseCombine tofu, vegetables and chickpes and top with salsa and cheese. Add hot sauce, if desired.Day 3Breakfast(333 calories)3/4 cup rolled oats cooked in 1 1/2 cups water1/4 cup. blueberries1 1/2 Tbsp. chopped walnutsA.M. Snack(166 calories)1 oz. Cheddar cheese6 dried apricotsLunch(396 calories)Green Salad with Chickpeas* 2 cups mixed greens* 1/2 cup cucumber slices* 5 cherry tomatoes, halved* 3/4 cup chickpeasCombine ingredients and top with 1 Tbsp. each olive oil and balsamic vinegarP.M. Snack(153 calories)3 Tbsp. hummus3 medium carrotsDinner(437 calories)* 1 servingMozzarella, Basil & Zucchini Frittata* 1 cup mixed greensTop salad with 1 tsp. each olive oil & balsamic vinegar.* 3 diagonal slices toasted baguette (1/4 inch thick), preferably whole-wheatNote: 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.3-Day Low-Carb Vegetarian Meal Plan: 1,200 Calories14-Day Clean-Eating Meal Plan: 2,000 CaloriesLow-Carb “Spiralized” Vegetable Noodle Recipes6 Carbs to Add to Your Diet to Help You Stay SlimWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

If you’re a vegetarian looking to lower your carb intake, then look no further-this 3-day, 1,500-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 at1,200,1,500,and1,800calories.We offer a variety of meal plans for different health conditions, needs and diets.Find the meal plan that works best for you.Day 1Breakfast(389 calories)Egg Toast* 1 slice whole-wheat bread, toasted* 1/4 avocado* 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.A.M. Snack(161 calories)1 cup nonfat plain Greek yogurt1/3 cup blueberriesLunch(383 calories)* 3Tomato-Cheddar Cheese Toasts* 2 cups mixed greens* 1/2 cup cucumber slices* 1/4 cup grated carrotCombine greens, cucumber and carrot and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.1 clementineP.M. Snack(51 calories)* 6 dried apricotsDinner(479 calories)* 1 servingSpaghetti Squash Lasagna with Broccolini* 2 cups mixed greensTop salad with 1 Tbsp. each olive oil & balsamic vinegar.* 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted* Top each baguette with 1 tsp. butterEvening Snack(50 calories)* 1 Tbsp. dark chocolate chipsDay 2Plan 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(333 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries or other berries1 Tbsp. chopped walnuts1/4 cup muesliA.M. Snack(200 calories)1 medium apple1 Tbsp. peanut butterLunch(402 calories)Leftovers* 1 servingSpaghetti Squash Lasagna with Broccolini* 1 cup mixed greensTop salad with 1/2 Tbsp. each olive oil & balsamic vinegar* 2 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted* 2 clementinesP.M. Snack(108 calories)5 dried apricots5 walnut halvesDinner(474 calories)Tofu & Vegetable Scramble* 5 oz. tofu, drained and crumbled, and 1 cup vegetables (try zucchini, mushrooms & onions), sautéed in 1/2 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 oz. shredded Cheddar cheeseCombine tofu, vegetables and chickpes and top with salsa and cheese. Add hot sauce, if desired.Day 3Breakfast(333 calories)3/4 cup rolled oats cooked in 1 1/2 cups water1/4 cup. blueberries1 1/2 Tbsp. chopped walnutsA.M. Snack(166 calories)1 oz. Cheddar cheese6 dried apricotsLunch(396 calories)Green Salad with Chickpeas* 2 cups mixed greens* 1/2 cup cucumber slices* 5 cherry tomatoes, halved* 3/4 cup chickpeasCombine ingredients and top with 1 Tbsp. each olive oil and balsamic vinegarP.M. Snack(153 calories)3 Tbsp. hummus3 medium carrotsDinner(437 calories)* 1 servingMozzarella, Basil & Zucchini Frittata* 1 cup mixed greensTop salad with 1 tsp. each olive oil & balsamic vinegar.* 3 diagonal slices toasted baguette (1/4 inch thick), preferably whole-wheatNote: 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.3-Day Low-Carb Vegetarian Meal Plan: 1,200 Calories14-Day Clean-Eating Meal Plan: 2,000 CaloriesLow-Carb “Spiralized” Vegetable Noodle Recipes6 Carbs to Add to Your Diet to Help You Stay Slim

If you’re a vegetarian looking to lower your carb intake, then look no further-this 3-day, 1,500-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 at1,200,1,500,and1,800calories.

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(389 calories)

Egg Toast

  • 1 slice whole-wheat bread, toasted

  • 1/4 avocado

  • 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.

Lunch(383 calories)

  • 3Tomato-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.

1 clementine

P.M. Snack(51 calories)

  • 6 dried apricots

Dinner(479 calories)

  • 1 servingSpaghetti Squash Lasagna with Broccolini

Top salad with 1 Tbsp. each olive oil & balsamic vinegar.

  • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted

  • Top each baguette with 1 tsp. butter

Evening Snack(50 calories)

  • 1 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.

Lunch(402 calories)

Leftovers

  • 1 cup mixed greens

Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar

  • 2 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted

  • 2 clementines

Dinner(474 calories)

Tofu & Vegetable Scramble

  • 5 oz. tofu, drained and crumbled, and 1 cup vegetables (try zucchini, mushrooms & onions), sautéed in 1/2 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 oz. shredded Cheddar cheese

Combine tofu, vegetables and chickpes and top with salsa and cheese. Add hot sauce, if desired.

Day 3

Lunch(396 calories)

Green Salad with Chickpeas

  • 5 cherry tomatoes, halved

  • 3/4 cup chickpeas

Combine ingredients and top with 1 Tbsp. each olive oil and balsamic vinegar

Dinner(437 calories)

  • 1 servingMozzarella, Basil & Zucchini Frittata

Top salad with 1 tsp. each olive oil & balsamic vinegar.

  • 3 diagonal slices toasted baguette (1/4 inch thick), preferably whole-wheat

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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