In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
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In This Article
Meal Prep Tips
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Photo: Katie Webster
With the explosion in popularity of low-carb diets for weight loss, like theketogenic dietandWhole30 diet, you may be thinking that no-carb is better than low-carb. In fact, eating too few carbohydrates can actually make weight loss harder because you miss out on fiber from whole grains and legumes that help you to feel full and satisfied on fewer calories.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How to Meal-Prep Your Week of Low-Carb Vegan Meals
Breakfast (222 calories, 35 g carbohydrates)
Place everything in a blender and puree until creamy.
Snack (64 calories, 15 g carbohydrates)
Lunch (336 calories, 18 g carbohydrates)
Vegan “Tex-Mex” Salad
Top salad greens with the Tofu Crumbles, pico de gallo and avocado; dress with vinaigrette.
Snack (101 calories, 9 g carbohydrates)
Dinner (493 calories, 30 g carbohydrates)
Toss salad greens, cucumbers and cherry tomatoes together with vinaigrette.
Daily Totals:1,216 calories, 50 g protein, 107 g carbohydrates, 35 g fiber, 72 g fat, 2,036 mg sodium.
Snack (115 calories, 12 g carbohydrates)
Top rice cake with mashed avocado and season with a pinch each of salt and crushed red pepper.
Lunch (328 calories, 36 g carbohydrates)
Top soup with diced avocado just before serving.
Snack (151 calories, 14 g carbohydrates)
Dinner (393 calories, 29 g carbohydrates)
Daily Totals:1,210 calories, 59 g protein, 125 g carbohydrates, 38 g fiber, 58 g fat, 2,120 mg sodium.
Breakfast (227 calories, 34 g carbohydrates)
Combine muesli, soymilk and frozen berries in a large microwave-safe bowl. Microwave on High for 5 minutes, stirring once. Sprinkle with cinnamon and serve warm.
Dinner (407 calories, 44 g carbohydrates)
Toss salad greens with olive oil and lemon juice and top with avocado. Season to taste with salt and pepper, if desired.
Meal-Prep Tip:Pack up 2 1/4 cups of the Spicy Weight-Loss Cabbage Soup to have for lunch on Day 4.
Daily Totals:1,186 calories, 52 g protein, 124 g carbohydrates, 49 g fiber, 59 g fat, 1,619 mg sodium.
Lunch (331 calories, 45 g carbohydrates)
Snack (140 calories, 10 g carbohydrates)
Spread peanut butter over rice cake.
Dinner (405 calories, 30 g carbohydrates)
Top salad with avocado.
Daily Totals:1,205 calories, 54 g protein, 128 g carbohydrates, 47 g fiber, 55 g fat, 1,499 mg sodium.
Breakfast (263 calories, 34 g carbohydrates)
Lunch (420 calories, 20 g carbohydrates)
Vegan Lettuce Wraps & Cucumber Salad
Combine Tofu Crumbles with carrot and scallion. Divide among 4 lettuce leaves. Top with hot sauce if desired.
Toss cucumber with vinaigrette; top with chopped fresh cilantro, if desired.
Snack (95 calories, 25 g carbohydrates)
Dinner (435 calories, 26 g carbohydrates)
Meal-Prep Tip:Save the remaining 2 servings of theTofu Cucumber Salad with Spicy Peanut Dressingto have for lunch tomorrow. Keep the dressing separate and bring to room temperature, and whisk before serving
Daily Totals:1,212 calories, 62 g protein, 106 g carbohydrates, 33 g fiber, 66 g fat, 2,239 mg sodium.
Combine muesli, soymilk, berries and water in a large microwave-safe bowl. Microwave on High for 5 minutes, stirring once. Sprinkle with cinnamon and serve warm.
Snack (92 calories, 9 g carbohydrates)
Lunch (334 calories, 14 g carbohydrates)
Snack (201 calories, 18 g carbohydrates)
Dinner (356 calories, 37 g carbohydrates)
Daily Totals:1,211 calories, 63 g protein, 113 g carbohydrates, 37 g fiber, 63 g fat, 1,462 mg sodium.
Combine Tofu Crumbles with carrot and scallion. Divide among 4 lettuce leaves. Top with hot sauce, if desired.
Toss cucumber with vinaigrette. Top with chopped fresh cilantro, if desired.
Top rice cake with avocado and season with a pinch each of salt and crushed red pepper.
Daily Totals:1,178 calories, 55 g protein, 119 g carbohydrates, 33 g fiber, 60 g fat, 2,075 mg sodium.
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