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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 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 (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 blueberries Lunch (383 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. 1 clementine P.M. Snack (51 calories) * 6 dried apricots Dinner (479 calories) * 1 serving Spaghetti Squash Lasagna with Broccolini * 2 cups mixed greens 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. Breakfast(333 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries or other berries1 Tbsp. chopped walnuts1/4 cup muesli A.M. Snack(200 calories)1 medium apple1 Tbsp. peanut butter Lunch (402 calories) Leftovers * 1 serving Spaghetti Squash Lasagna with Broccolini * 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 P.M. Snack(108 calories)5 dried apricots5 walnut halves 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 Breakfast(333 calories)3/4 cup rolled oats cooked in 1 1/2 cups water1/4 cup. blueberries1 1/2 Tbsp. chopped walnuts A.M. Snack(166 calories)1 oz. Cheddar cheese6 dried apricots Lunch (396 calories) Green Salad with Chickpeas * 2 cups mixed greens * 1/2 cup cucumber slices * 5 cherry tomatoes, halved * 3/4 cup chickpeas Combine ingredients and top with 1 Tbsp. each olive oil and balsamic vinegar P.M. Snack(153 calories)3 Tbsp. hummus3 medium carrots Dinner (437 calories) * 1 serving Mozzarella, Basil & Zucchini Frittata * 1 cup mixed greens 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. Watch:How To Make Spaghetti Squash Lasagna3-Day Low-Carb Vegetarian Meal Plan: 1,200 Calories3-Day Low-Carb Vegetarian Meal Plan: 2,000 CaloriesLow-Carb “Spiralized” Vegetable Noodle RecipesDownload a FREE Cookbook of Low-Carb Snacks20-Minute Healthy Vegetarian RecipesDelicious Low-Carb Desserts6 Carbs to Add to Your Diet to Help You Stay Slim

low-carb-tile-2_630.jpg

low-carb-tile-2_630.jpg

low-carb-tile-2_630.jpg

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 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 (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 blueberries

Lunch (383 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.

1 clementine

P.M. Snack (51 calories)

  • 6 dried apricots

Dinner (479 calories)

  • 1 serving Spaghetti 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.

Breakfast(333 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries or other berries1 Tbsp. chopped walnuts1/4 cup muesli

A.M. Snack(200 calories)1 medium apple1 Tbsp. peanut butter

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

P.M. Snack(108 calories)5 dried apricots5 walnut halves

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

Breakfast(333 calories)3/4 cup rolled oats cooked in 1 1/2 cups water1/4 cup. blueberries1 1/2 Tbsp. chopped walnuts

A.M. Snack(166 calories)1 oz. Cheddar cheese6 dried apricots

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

P.M. Snack(153 calories)3 Tbsp. hummus3 medium carrots

Dinner (437 calories)

  • 1 serving Mozzarella, 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.

Watch:How To Make Spaghetti Squash Lasagna3-Day Low-Carb Vegetarian Meal Plan: 1,200 Calories3-Day Low-Carb Vegetarian Meal Plan: 2,000 CaloriesLow-Carb “Spiralized” Vegetable Noodle RecipesDownload a FREE Cookbook of Low-Carb Snacks20-Minute Healthy Vegetarian RecipesDelicious Low-Carb Desserts6 Carbs to Add to Your Diet to Help You Stay Slim