Pre-Holiday 3-Day Low-Carb Vegetarian Meal Plan

We all do it.  We splurge over the holidays.  Our healthy eating habits go out the window.  And you know what?  I think that’s totally fine… moderation….and if you go into it with the commitment that you will get right back on track when you get home!  I don’t necessarily think it’s a good thing to restrict yourself from the foods you love, especially when it’s part of a holiday or social gathering.  But here’s something you can do, and something I am doing, to offset those extra calories and ensure you enjoy every bite.  A 3 day low calorie “fast” before the holidays.

Whether you’re a vegetarian or not—this 3-day, 1,200-calorie meal plan is just the thing to help you before the holidays hit . This plan was put together by registered dietitians and culinary experts at and they 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.


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


Meal Prep Tip: 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)
• 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.


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.

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