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 (1975cals, 138g protein, 114g net carbs, 87g fat 45g fiber per day) cannot be customized.
Day 1
1950cals, 132g protein, 125g net carbs, 82g fat 47g fiber per day
1 serving(s) (422cal, 29p, 16c, 21f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2050cals, 141g protein, 112g net carbs, 90g fat 54g fiber per day
1 serving(s) (422cal, 29p, 16c, 21f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 serving(s) (644cal, 38p, 50c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1950cals, 137g protein, 111g net carbs, 82g fat 57g fiber per day
1/2 avocado (481cal, 20p, 25c, 25f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2 serving(s) (644cal, 38p, 50c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1975cals, 150g protein, 109g net carbs, 83g fat 46g fiber per day
1 serving(s) (404cal, 15p, 27c, 21f)
2 1/2 cup(s) (130cal, 3p, 21c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 serving(s) (342cal, 18p, 25c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1975cals, 129g protein, 124g net carbs, 88g fat 42g fiber per day
1 sandwich(es) (342cal, 18p, 30c, 13f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 cups (81cal, 1p, 7c, 5f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (338cal, 28p, 39c, 6f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1950cals, 139g protein, 110g net carbs, 92g fat 34g fiber per day
2 cups (81cal, 1p, 7c, 5f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 container (139cal, 20p, 8c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1950cals, 139g protein, 110g net carbs, 92g fat 34g fiber per day
2 cups (81cal, 1p, 7c, 5f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 container (139cal, 20p, 8c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (59 items)
Fruits and Fruit Juices
Clementines
2 fruit (148g)
Grapes
2 cup (184g)
Raspberries
2 1/4 cup (277g)
Lemon juice
5 tbsp (75mL)
Avocados
1 1/2 avocado(s) (327g)
Strawberries
2 1/2 cup, whole (360g)
Canned black olives
1 1/2 tbsp (13g)
Lemon
5/8 small (36g)
Snacks
High-protein granola bar
2 bar (80g)
Dairy and Egg Products
Butter
1 tbsp (14g)
Nonfat greek yogurt, plain
1 container (175g)
Whole milk
2 1/2 cup(s) (600mL)
Eggs
4 large (200g)
Mozzarella cheese, shredded
1 oz (28g)
Fresh mozzarella cheese
4 slices (113g)
Baked Products
Bread
14 2/3 oz (416g)
Nut and Seed Products
Almonds
1 cup, whole (152g)
Walnuts
1/2 cup, shelled (50g)
Sunflower kernels
1/2 cup (84g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Vegetables and Vegetable Products
Garlic
4 clove(s) (12g)
Raw celery
4 stalk, small (5" long) (68g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Romaine lettuce
1 1/2 cup chopped (71g)
Tomatoes
2 medium whole (2-3/5" dia) (257g)
Kale leaves
6 1/2 oz (186g)
Fresh spinach
2 oz (57g)
Artichokes, canned
1/4 can, drained (60g)
Baby carrots
24 medium (240g)
Frozen mixed veggies
1/4 package (10 oz ea) (72g)
Fats and Oils
Oil
1 1/4 oz (37mL)
Salad dressing
1/2 cup (113mL)
Balsamic vinaigrette
2 tbsp (30mL)
Olive oil
1 tbsp (15mL)
Soups, Sauces, and Gravies
Hot sauce
2 tsp (10mL)
Pasta sauce
4 tbsp (65g)
Pesto sauce
4 tbsp (64g)
Vegetable broth
4 cup(s) (mL)
Other
Coleslaw mix
4 cup (360g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 tsp (1g)
Sub roll(s)
1 roll(s) (85g)
Mixed greens
2 1/2 package (5.5 oz) (398g)
Smoked paprika
1/4 tsp (1g)
Vegan sausage
1 sausage (100g)
Tzatziki
1/8 cup(s) (28g)
Popcorn, microwave, salted
6 cup popped (66g)
Teriyaki sauce
4 tsp (19mL)
Protein greek yogurt, flavored
2 container (300g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Chickpeas, canned
4 can (1792g)
Hummus
2/3 cup (165g)
Roasted peanuts
1/3 cup (49g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Spices and Herbs
Curry powder
2 tsp (4g)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
Seitan
3 oz (85g)
snack prep - 2 days
breakfast prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Vegan meatball sub
468cal, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Raspberries
90cal, 2p, 8c, 1f (per meal)
1 1/4 cup (154g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Curried chickpea salad
644cal, 38p, 50c, 21f (per meal)
4 oz (113g)
4 tbsp (48g)
4 stalk, small (5" long) (68g)
2 tsp (4g)
1/2 cup (140g)
4 tbsp (60mL)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
lunch prep - 1 days
1. Chickpea stuffed avocado
481cal, 20p, 25c, 25f (per meal)
1/2 avocado(s) (101g)
1 tbsp (12g)
1/4 tsp (1g)
2 tbsp (35g)
1/2 tbsp (8mL)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 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. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (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.
2. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Greek wedge salad
404cal, 15p, 27c, 21f (per meal)
1/2 tbsp (8mL)
1 tbsp (15mL)
1 1/2 tbsp (13g)
1/8 cup(s) (28g)
1 1/2 cup chopped (71g)
1/2 can (224g)
6 tbsp cherry tomatoes (56g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a medium bowl, combine the diced olives, halved cherry tomatoes, chickpeas, olive oil, lemon juice, and some salt and pepper. Toss to coat evenly.
2
Spoon the chickpea mixture over the romaine lettuce, then drizzle with tzatziki. Serve.
3
Meal Prep Note: The chickpea mixture can be made ahead and stored in an airtight container in the fridge for up to 3 days. When ready to serve, simply assemble with the romaine and tzatziki.
lunch prep - 1 days
1. Spinach artichoke grilled cheese sandwich
342cal, 18p, 30c, 13f (per meal)
1 oz (28g)
2 slice(s) (64g)
2 oz (57g)
1/4 can, drained (60g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat just half of the oil in a non-stick skillet over medium heat. Add the artichokes and cook until they start to brown in places, about 5-6 minutes.
2
Add spinach and some salt and pepper to the skillet and stir until spinach wilts, about 2 minutes.
3
Transfer spinach artichoke mixture to a bowl and wipe the skillet clean.
4
Add the spinach artichoke mixture and the cheese to a slice of bread and top with other slice of bread.
5
Heat remaining oil in the skillet over medium heat. Add sandwich and cook until golden brown, 2-3 minutes per side.
6
Cut sandwich in half and serve.
2. Simple kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
5/8 avocado(s) (126g)
5/8 small (36g)
5/8 bunch (106g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
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. Popcorn
81cal, 1p, 7c, 5f (per meal)
6 cup popped (66g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 1 days
1. Teriyaki seitan with veggies and rice
338cal, 28p, 39c, 6f (per meal)
2 tbsp (23g)
1/4 package (10 oz ea) (72g)
4 tsp (20mL)
1/4 tbsp (4mL)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
lunch prep - 2 days
1. Caprese sandwich
461cal, 22p, 28c, 27f (per meal)
2 tbsp (32g)
2 slices (57g)
2 slice(s), thick/large (1/2" thick) (54g)
2 slice(s) (64g)
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
dinner prep - 2 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
