2000 calorie low carb vegan meal plan
In just a few clicks, generate your own 2000 calorie low carb vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2000cals, 151g protein, 100g net carbs, 94g fat 38g fiber per day) cannot be customized.
Day 1
2050cals, 156g protein, 98g net carbs, 97g fat 40g fiber per day
1 serving(s) (230cal, 18p, 7c, 13f)
2 square(s) (120cal, 2p, 7c, 9f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/4 cup(s) (87cal, 3p, 8c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 cucumber (60cal, 3p, 10c, 0f)
2 serving(s) (718cal, 54p, 33c, 35f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2025cals, 134g protein, 125g net carbs, 88g fat 49g fiber per day
1 serving(s) (230cal, 18p, 7c, 13f)
2 square(s) (120cal, 2p, 7c, 9f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/4 cup(s) (87cal, 3p, 8c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 cucumber (60cal, 3p, 10c, 0f)
2 serving(s) (546cal, 27p, 56c, 14f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2000cals, 143g protein, 111g net carbs, 94g fat 36g fiber per day
1 serving(s) (230cal, 18p, 7c, 13f)
2 square(s) (120cal, 2p, 7c, 9f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/4 serving(s) (307cal, 15p, 24c, 17f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1950cals, 141g protein, 103g net carbs, 94g fat 33g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/4 serving(s) (307cal, 15p, 24c, 17f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2025cals, 171g protein, 71g net carbs, 104g fat 32g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
1/4 cucumber (15cal, 1p, 3c, 0f)
6 oz (365cal, 45p, 20c, 11f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 serving(s) (506cal, 23p, 9c, 42f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1975cals, 164g protein, 81g net carbs, 95g fat 34g fiber per day
1 container(s) (242cal, 10p, 17c, 13f)
6 oz (365cal, 45p, 20c, 11f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 serving(s) (506cal, 23p, 9c, 42f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1975cals, 149g protein, 113g net carbs, 86g fat 40g fiber per day
1 container(s) (242cal, 10p, 17c, 13f)
6 oz (257cal, 13p, 4c, 21f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 serving(s) (393cal, 24p, 10c, 25f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (51 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almond butter
3 tbsp (48g)
Pecans
1 cup, halves (99g)
Mixed nuts
2 3/4 tbsp (22g)
Vegetables and Vegetable Products
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Fresh spinach
17 1/2 cup(s) (525g)
Tomatoes
12 cherry tomatoes (204g)
Garlic
6 clove(s) (18g)
Kale leaves
19 oz (537g)
Fresh ginger
2 1/2 tbsp (15g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Beets, precooked (canned or refrigerated)
6 beet(s) (300g)
Fruits and Fruit Juices
Blackberries
2 1/2 cup (360g)
Frozen strawberries
1 cup, unthawed (148g)
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
1 tsp (5mL)
Lemon
1 small (58g)
Raspberries
14 oz (399g)
Orange
1 1/2 orange (231g)
Banana
3/4 medium (7" to 7-7/8" long) (89g)
Beverages
Almond milk, unsweetened
2 1/2 cup (600mL)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Water
20 1/2 cup(s) (4917mL)
Protein powder
1 1/4 lbs (585g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Jelly
2 tbsp (42g)
Sugar
1 1/4 tbsp (16g)
Baked Products
Bread
2 slice (64g)
Legumes and Legume Products
Peanut butter
1 tbsp (16g)
Chickpeas, canned
1 can (448g)
Firm tofu
2 1/2 lbs (1120g)
Soy sauce
2 1/2 tsp (13mL)
Tempeh
4 oz (113g)
Lentils, raw
6 3/4 tbsp (80g)
Cereal Grains and Pasta
Seitan
18 oz (510g)
Cornstarch
2 1/2 tbsp (20g)
Fats and Oils
Salad dressing
13 1/4 tbsp (199mL)
Oil
3 1/4 oz (99mL)
Olive oil
3 tbsp (42mL)
Balsamic vinaigrette
3 tbsp (45mL)
Other
Nutritional yeast
2 tsp (3g)
Mixed greens
14 1/4 cup (428g)
Vegan ranch
1/4 lbs (120mL)
Almond yogurt, flavored
2 container (300g)
Cacao nibs
2 tsp (7g)
Soups, Sauces, and Gravies
Vegetable broth
4 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Frank's red hot sauce
10 tbsp (149mL)
Spices and Herbs
Salt
2 tsp (11g)
Apple cider vinegar
1 1/4 tbsp (19g)
Black pepper
3 dash, ground (1g)
snack prep - 2 days
1. Blackberries
87cal, 3p, 8c, 1f (per meal)
2 1/2 cup (360g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
2. Cucumber slices
60cal, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 3 days
1. Dairy-free strawberry protein smoothie
230cal, 18p, 7c, 13f (per meal)
1/3 cup, unthawed (49g)
1/2 cup(s) (120mL)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (16g)
1/3 cup(s) (79mL)
1
Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
191cal, 6p, 28c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Seitan salad
718cal, 54p, 33c, 35f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
dinner prep - 1 days
1. Chickpea & kale soup
546cal, 27p, 56c, 14f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Kale chips
138cal, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. General tso's tofu
307cal, 15p, 24c, 17f (per meal)
1 1/4 tbsp (19mL)
2 1/2 tbsp (20g)
3/4 lbs (354g)
1 1/4 tbsp (19g)
1 1/4 tbsp (16g)
2 1/2 clove(s) (8g)
2 1/2 tsp (13mL)
2 1/2 tbsp (15g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
1 1/2 cup (177g)
3 tbsp (45mL)
6 beet(s) (300g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Protein shake (almond milk)
105cal, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Simple seitan
365cal, 45p, 20c, 11f (per meal)
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 3 days
1. Green protein shake
131cal, 14p, 14c, 1f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 orange (77g)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Buffalo tofu with vegan ranch
506cal, 23p, 9c, 42f (per meal)
6 tbsp (90mL)
1 1/3 lbs (595g)
1/2 cup (119mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Simple sauteed spinach
149cal, 5p, 4c, 11f (per meal)
12 cup(s) (360g)
1 1/2 tbsp (23mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast prep - 2 days
1. Pumped up almond yogurt
242cal, 10p, 17c, 13f (per meal)
1 container (150g)
1 tbsp (6g)
8 raspberries (15g)
1 tsp (3g)
1
Mix almond yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
393cal, 24p, 10c, 25f (per meal)
2 tbsp (30mL)
4 oz (113g)
2 tbsp (30mL)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Sauteed Kale
91cal, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.