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 (2000cal, 151g protein, 100g net carbs, 94g fat, 38g fiber per day) cannot be customized.
Day 1
2050cal, 156g protein, 98g net carbs, 97g fat, 40g fiber
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
2025cal, 134g protein, 125g net carbs, 88g fat, 49g fiber
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
2000cal, 143g protein, 111g net carbs, 94g fat, 36g fiber
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
1950cal, 141g protein, 103g net carbs, 94g fat, 33g fiber
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
2025cal, 171g protein, 71g net carbs, 104g fat, 32g fiber
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
1975cal, 164g protein, 81g net carbs, 95g fat, 34g fiber
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
1975cal, 149g protein, 113g net carbs, 86g fat, 40g fiber
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, 1f)
Grocery List (51 items)
Fats and Oils
Oil
3 1/4 oz (99mL)
Salad dressing
13 1/4 tbsp (199mL)
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)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Frozen strawberries
1 cup, unthawed (148g)
Blackberries
2 1/2 cup (360g)
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)
Vegetables and Vegetable Products
Tomatoes
12 cherry tomatoes (204g)
Fresh spinach
17 1/2 cup(s) (525g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Garlic
6 clove(s) (18g)
Kale leaves
19 oz (537g)
Fresh ginger
2 1/2 tbsp (15g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Cereal Grains and Pasta
Seitan
18 oz (510g)
Cornstarch
2 1/2 tbsp (20g)
Beverages
Water
20 1/2 cup(s) (4866mL)
Protein powder
1 1/4 lbs (585g)
Almond milk, unsweetened
2 1/2 cup (600mL)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Nut and Seed Products
Almond butter
3 tbsp (48g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Pecans
1 cup, halves (99g)
Mixed nuts
2 3/4 tbsp (22g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Jelly
2 serving 1 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)
Lentils, raw
6 3/4 tbsp (80g)
Tempeh
4 oz (113g)
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)
dinner prep - 1 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Dairy-free strawberry protein smoothie
230 cals, 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) (78mL)
1
Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
snack prep - 2 days
1. Blackberries
85 cals, 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
60 cals, 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.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
190 cals, 6p, 28c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
dinner prep - 1 days
1. Chickpea & kale soup
545 cals, 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.
snack prep - 2 days
1. Kale chips
140 cals, 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
175 cals, 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
305 cals, 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
255 cals, 14p, 19c, 11f (per meal)
3 tbsp (45mL)
6 beets (2" dia, sphere) (300g)
1 1/2 cup (177g)
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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 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
135 cals, 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.
breakfast prep - 2 days
1. Protein shake (almond milk)
105 cals, 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
15 cals, 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.
dinner prep - 2 days
1. Buffalo tofu with vegan ranch
505 cals, 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
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
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.
lunch prep - 2 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
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
70 cals, 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.
breakfast prep - 2 days
1. Pumped up almond yogurt
240 cals, 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.
lunch prep - 1 days
1. Basic tofu
255 cals, 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
290 cals, 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
90 cals, 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.
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
395 cals, 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
235 cals, 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.