Meal Plan Examples

Vegetarian Low-Carb Meal Plan Example

An example of a full day of vegetarian low-carb eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This vegetarian lower-carb day has about 165 grams of protein, 93 grams of carbs and 119 grams of fat. It includes eggs and dairy but no meat or fish. Most of its protein comes from firm tofu, eggs and Greek yogurt. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,003 cal

Carbs93 g

Protein165 g

Fat119 g

Fiber: 39 g

Breakfast

515 cal · 30 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, scrambled4 large (244 g)	364	24 g	4 g	27 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Cheddar cheese½ oz (14 g)	57	3 g	0 g	5 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g

Lunch

604 cal · 60 g protein

Food	Calories	Protein	Carbs	Fat
Firm tofu1¼ cups (315 g)	454	54 g	9 g	27 g
Mushrooms, cooked1 cup (156 g)	44	3 g	8 g	1 g
Zucchini, cooked1 cup (180 g)	27	2 g	5 g	1 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

369 cal · 36 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1¼ cups (306 g)	181	31 g	11 g	1 g
Raspberries1½ cups (184 g)	96	2 g	22 g	1 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g

Dinner

341 cal · 24 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 g
Cauliflower, cooked1 cup (180 g)	34	3 g	7 g	0 g
Mozzarella, part-skim1 oz (28 g)	72	7 g	1 g	5 g
Cherry tomatoes1½ cups (224 g)	40	2 g	9 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

174 cal · 15 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Almonds½ oz (14 g)	82	3 g	3 g	7 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the firm tofu or another carb you enjoy for the raspberries. Our vegan protein list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this vegetarian low-carb example come from?

Most of it comes from firm tofu (54 g), eggs (37 g) and Greek yogurt (31 g), about 74% of the day's 165 g.

How are the calories split in this vegetarian low-carb example?

Breakfast has about 515 calories, then lunch 604, the snack 369, dinner 341 and the evening snack 174. Lunch is the biggest meal, at about 30% of the day.

How much fiber does this vegetarian low-carb example have?

About 39 g, mostly from raspberries and firm tofu. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.