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7-Day Sample Meal Plan (Lacto-Ovo Vegetarian) (50 - 130g carbs per day)
Updated: 04/22/26
Are you a vegetarian wondering what to eat on a low carbohydrate lifestyle? Look no further! Here is a sample 7-day meal plan to get you started. Vegetarians can find plant-based sources of protein like tofu, as well as eggs, and high-fiber protein in lentils and beans.
Breakfast, lunch, and dinner meals are listed below with total carbohydrate estimates.
Developed by Rina, MCT2D dietitian, and our design team. Last updated 2024.
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7-DAY SAMPLE MEAL PLAN Lacto-Ovo Vegetarian Low Carb Meal Plan (50-130g per day)
Are you wondering what to eat on a low carbohydrate lifestyle? Look no further! Here is a sample Lacto-Ovo Vegetarian 7-day meal plan to get you started. Breakfast, lunch, and dinner meals are listed below with total carbohydrate estimates.
Day | Breakfast | Lunch | Dinner |
SUNDAY | 1 cup plain Greek yogurt topped with 1oz mixed nuts and ¼ cup blueberries
Total carbs: 20g | Quinoa bowl (¾ cup cooked quinoa, ½ cup baked marinated tofu, ½ cup roasted sweet potato cubes, 1 cup lightly sautéed kale, 2 tbsp oil and vinegar dressing)
Total carbs: 56g | Cauliflower dal and lentil curry made by simmering a large head of chopped cauliflower, red lentils, garlic, and onion in a large pot with stock. Add in your favorite spices and finish off sautéed garlicky spinach
Total carbs: 45g |
MONDAY | Tofu scramble
Crumble a block of extra firm tofu and sauté with diced vegetables. Flavor with turmeric, garlic, onion, and cayenne powder. Serve with sliced avocado and some fruit
Total carbs: 25g | Egg bites
Whisk together 3 eggs, chopped onion, peppers, spinach, mushrooms, seasoning, and 1-2oz cheese. Pour mixture into muffin tin and bake at 350 degrees for 20 min or until set
Serve with side salad (spring mix, olive oil, lemon juice, salt/pepper, almonds)
Total carbs: 20g | Chickpea and tomato stew
Simmered chickpeas in a rich tomato sauce with onions, garlic, bell pepper, and spices (cumin, paprika, coriander). Stir in fresh or frozen spinach and cook additional 5 min. Top with chopped almonds
Total carbs: 47g |
TUESDAY | Moroccan-style eggs
Cook low-sugar marinara with diced bell pepper and onion. Cook until soft. Create 2-3 wells using the back of a spoon and crack an egg into each. Cover and simmer for 4-6 min or until desired doneness
Total carbs: 25g | Black bean salad
Over a bed of leafy greens, sprinkle your favorite toppings like ½ cup black beans, ¼ cup avocado, tomato, cucumber, 2 tbsp salsa, ¼ cup cheese, and dressing (try ranch or lemon and olive oil vinaigrette)
Total carbs: 44g | Spaghetti squash with lentil sauce
Cook diced onion, garlic, celery, and mushrooms in olive oil. Add brown lentils and a can of crushed tomatoes. Simmer on low for 20 min. Season and serve over a bed of spaghetti squash or other low carb pastas (like Palmini)
Total carbs: 53g |
WEDNESDAY | Chia pudding bowl. Combine ¼ cup chia seeds with 1 cup unsweetened almond/soy milk. Mix and refrigerate for 2 hrs or overnight. Top with ¾ cup plain Greek yogurt, ½ cup berries, and 1oz nuts
Total carbs: 26g | Creamy white bean soup. In a large pot, cook chopped onion, garlic, carrots, and celery in olive oil. Add in 2 cans of white beans, 5 cups broth, and 1 can coconut milk. Simmer for 20 min and season to taste. Add 3 cups chopped kale or collards and some lemon juice
Delicious with cheese crisps!
Total carbs: 28g | Roasted chickpea and tempeh bowl. Place diced cauliflower, cubed tempeh, and a can of drained chickpeas on a tray. Coat with olive oil and season as desired. Bake at 375 degrees for 30 min. Serve with a creamy yogurt dressing and chopped cilantro.
Optional dessert: ½ cup berries and whipped cream
Total carbs: 43g |
THURSDAY | Blueberry cheesecake smoothie
Combine 6oz silken tofu, ½ banana, 1oz cream cheese, 1 cup blueberries, and 2/3 cup unsweetened soy or almond milk.
Blend with ice cubes and serve
Total carbs: 45g | Egg salad lettuce boats
Hard boil 3-4 eggs, peel and mash together with ½ cup mayonnaise, 1.5 tsp mustard, 1 sliced green onion, diced celery, and chopped chives or dill.
Spoon over romaine lettuce ‘cups’ and serve
Total carbs: 25g | Grilled tofu skewers
Marinate tofu chunks in a peanut sauce. Assemble skewers with tofu, onion, zucchini, mushrooms, bell peppers. Grill or roast in the oven (375 degrees for 10-15 min) until golden. Serve with cooked quinoa
Total carbs: 55g |
FRIDAY | PBJ overnight oats
Combine 1 cup rolled oats, 2 tbsp chia seeds, ½ cup plain Greek yogurt, 1.5 cups unsweetened soy or almond milk, cinnamon powder and 2 tbs peanut butter. Refrigerate overnight.
Top with mashed raspberries and serve
Total carbs: 49g | Taco salad
Crumble a block of tofu, cook and flavor with taco seasoning. Make your taco bowl with shredded lettuce and top with tofu, guacamole, sour cream, salsa, cheese, diced onions, cilantro, and a squeeze of lime
Total carbs: 17g | Lentil sloppy joes
Cook diced bell peppers and onion in olive oil. Add brown lentils, stock, and canned crushed tomatoes. Season to taste with chili powder and spices. Add stevia for some sweetness. Simmer on low for 1 hour.
Serve over cooked greens or roasted jicama/kohlrabi.
Total carbs: 45g |
SATURDAY | Egg scramble
Whisk 3 eggs and set aside. Saute diced onion and bell peppers in olive oil, then add the eggs and stir to cook. Fold in spinach and shredded cheese
Serve with sliced apples or berries
Total carbs: 24g | Chickpea salad
On a bed of spinach, add diced bell pepper, onion, tomato, ½ cup chickpeas, avocado, and sliced almonds. Sprinkle feta cheese or cheese of choice
Season and toss with lemon and olive oil dressing
Total carbs: 37g | Black bean burrito bowl
Cook cauliflower rice and serve in a bowl. Top with seasoned black beans, diced onion, cheese, guacamole, salsa, sour cream, and cilantro. Sautéed onions and peppers are delicious too!
Total carbs: 41g |
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Support for The Michigan Collaborative for Type 2 Diabetes (MCT2D) is provided by Blue Cross Blue Shield of Michigan as part of the BCBSM Value Partnerships program.
Although Blue Cross Blue Shield of Michigan and MCT2D work collaboratively, the opinions, beliefs and viewpoints expressed by the author do not necessarily reflect the opinions, beliefs and viewpoints of BCBSM or any of its employees.