2000 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2000 calorie low carb vegetarian 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 (1975cal, 144g protein, 96g net carbs, 96g fat, 38g fiber per day) cannot be customized.
Day 1
1975cal, 143g protein, 89g net carbs, 97g fat, 45g fiber
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
3/4 serving(s) (416cal, 26p, 21c, 18f)
2 serving(s) (282cal, 4p, 36c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1950cal, 131g protein, 80g net carbs, 103g fat, 48g fiber
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
2/3 serving(s) (290cal, 13p, 37c, 6f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1975cal, 130g protein, 112g net carbs, 90g fat, 47g fiber
1/2 serving(s) (282cal, 14p, 13c, 14f)
2/3 serving(s) (290cal, 13p, 37c, 6f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2000cal, 153g protein, 115g net carbs, 91g fat, 30g fiber
1/2 serving(s) (282cal, 14p, 13c, 14f)
9 1/3 tender(s) (533cal, 38p, 48c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2000cal, 175g protein, 102g net carbs, 86g fat, 28g fiber
1/2 serving(s) (282cal, 14p, 13c, 14f)
9 1/3 tender(s) (533cal, 38p, 48c, 21f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2000cal, 151g protein, 80g net carbs, 105g fat, 29g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 serving(s) (370cal, 15p, 9c, 28f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1975cal, 129g protein, 94g net carbs, 103g fat, 41g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 serving(s) (370cal, 15p, 9c, 28f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (45 items)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1/3 oz (10g)
Garlic powder
1 tsp (4g)
Taco seasoning mix
3/4 tbsp (6g)
Chili powder
1/4 oz (7g)
Ground cumin
4 g (4g)
Vegetables and Vegetable Products
Frozen broccoli
5 cup (455g)
Tomatoes
10 medium whole (2-3/5" dia) (1225g)
Onion
3/4 medium (2-1/2" dia) (87g)
Garlic
4 1/3 clove(s) (13g)
Canned whole tomatoes
2/3 cup (160g)
Ketchup
1/3 cup (79g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Fresh spinach
11 cup(s) (330g)
Potatoes
3/4 large (3" to 4-1/4" dia.) (277g)
Dairy and Egg Products
Butter
4 tbsp (57g)
Eggs
16 1/2 medium (726g)
String cheese
4 stick (112g)
Fats and Oils
Oil
1/4 lbs (129mL)
Olive oil
1 oz (32mL)
Legumes and Legume Products
Tempeh
15 oz (425g)
Refried beans
6 tbsp (91g)
Lentils, raw
1 cup (208g)
Black beans
3/4 can(s) (329g)
Firm tofu
1 1/2 lbs (680g)
Soy sauce
2 tbsp (30mL)
Vegetarian burger crumbles
1 1/2 cup (150g)
Beverages
Water
17 cup(s) (4029mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Mixed greens
1 cup (31g)
Meatless chik'n tenders
18 2/3 pieces (476g)
Vegan sausage
4 sausage (400g)
Fruits and Fruit Juices
Avocados
4 1/2 avocado(s) (930g)
Lime juice
3 1/3 tbsp (50mL)
Lemon juice
1 1/6 fl oz (35mL)
Apples
2 medium (3" dia) (364g)
Peach
2 medium (2-2/3" dia) (300g)
Baked Products
Pita bread
2 pita, small (4" dia) (56g)
Snacks
Tortilla chips
2 oz (57g)
Soups, Sauces, and Gravies
Salsa
6 3/4 tbsp (122g)
Vegetable broth
1 cup(s) (mL)
Cereal Grains and Pasta
Dry bulgur wheat
1/3 cup (47g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Sunflower kernels
1 1/4 oz (34g)
Walnuts
4 tbsp, shelled (25g)
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh 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. Buttered broccoli
265 cals, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Egg & avocado salad
135 cals, 7p, 2c, 10f (per meal)
2/3 cup (20g)
1/3 avocado(s) (67g)
2 large (100g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
snack prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Tempeh taco salad bowl
415 cals, 26p, 21c, 18f (per meal)
3/8 tsp (2mL)
6 tbsp (91g)
2 1/4 tbsp (41g)
6 tbsp (11g)
3/8 avocado(s) (75g)
3/4 tbsp (6g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
lunch prep - 2 days
1. Lentil chili
290 cals, 13p, 37c, 6f (per meal)
2 tsp (10mL)
1/3 medium (2-1/2" dia) (37g)
1 1/3 clove(s) (4g)
1/3 cup (64g)
2 tsp (5g)
1 tsp (2g)
1 1/3 dash (1g)
2/3 dash, ground (0g)
2/3 cup (160g)
1/3 cup (47g)
1 cup(s) (mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Tomato and avocado salad
390 cals, 5p, 11c, 31f (per meal)
1/4 cup minced (50g)
1/4 cup (50mL)
1 2/3 avocado(s) (335g)
1 2/3 medium whole (2-3/5" dia) (205g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 3 days
1. Mexican scrambled eggs
280 cals, 15p, 13c, 14f (per meal)
1/4 tbsp (4mL)
1/4 cup (81g)
3/4 avocado(s) (151g)
3 dash (1g)
1/4 tbsp (2g)
3/4 can(s) (329g)
3 large (150g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add beans and spices to a small saucepan or skillet and cook over low heat, until heated through. Set aside.
2
Meanwhile, scramble eggs with a fork in a small bowl. Heat oil in a small skillet over low heat. Pour in eggs and once they start to set, scramble. Cook until firm.
3
Arrange spiced beans, egg, avocado, and salsa on a plate. Season with a pinch of salt/pepper. Serve.
dinner prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 days
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Crispy chik'n tenders
535 cals, 38p, 48c, 21f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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. Tofu spinach salad
370 cals, 15p, 9c, 28f (per meal)
1/2 package (16 oz) (227g)
3 cup(s) (90g)
6 cherry tomatoes (102g)
2 tbsp (30mL)
2 tbsp (30mL)
4 dash (1g)
2 tbsp (30mL)
2 clove(s) (6g)
1/2 tbsp (6g)
1/2 avocado(s) (101g)
1
Preheat the oven to 400°F (200°C).
2
In a small bowl, mix together the soy sauce, garlic, cumin, and half of the oil.
3
Add in the cubed tofu and mix until well-coated.
4
Optional: wrap in plastic and marinade in the refrigerator for a few hours or overnight.
5
Place some greased parchment paper onto a baking sheet. Add tofu.
6
Bake in oven for 30 minutes, flipping halfway through.
7
Assemble salad by placing the tofu, tomatoes, and avocado on a bed of spinach.
8
Top with lemon juice, sunflower kernels, remaining oil, and salt/pepper to taste.
9
Toss and serve.
10
Storage note: if meal prepping, store extra tofu in an airtight container in the fridge. Mix the dressing and store separately also in an airtight container in the fridge. Mix all elements together right before eating.
snack prep - 2 days
dinner prep - 1 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
1 1/2 cup (150g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.