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.
Not sure if this is the plan for you? 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 (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
Plan Ahead: 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.