2100 calorie low carb vegan meal plan
In just a few clicks, generate your own 2100 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 (2050cals, 145g protein, 114g net carbs, 96g fat 42g fiber per day) cannot be customized.
Day 1
2050cals, 135g protein, 131g net carbs, 94g fat 38g fiber per day
1 sandwich(es) (387cal, 23p, 29c, 16f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (323cal, 13p, 45c, 9f)
4 serving(s) (302cal, 6p, 21c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2050cals, 135g protein, 131g net carbs, 94g fat 38g fiber per day
1 sandwich(es) (387cal, 23p, 29c, 16f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (323cal, 13p, 45c, 9f)
4 serving(s) (302cal, 6p, 21c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2050cals, 152g protein, 126g net carbs, 87g fat 41g fiber per day
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
2 slice(s) (252cal, 8p, 25c, 11f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2050cals, 152g protein, 126g net carbs, 87g fat 41g fiber per day
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 serving(s) (57cal, 0p, 12c, 0f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
2 slice(s) (252cal, 8p, 25c, 11f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2075cals, 167g protein, 100g net carbs, 99g fat 27g fiber per day
1 toast(s) (203cal, 8p, 14c, 11f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
8 oz seitan (595cal, 64p, 38c, 20f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/4 serving(s) (196cal, 14p, 4c, 14f)
1 slice(s) (126cal, 4p, 13c, 6f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2075cals, 137g protein, 92g net carbs, 104g fat 54g fiber per day
1 toast(s) (203cal, 8p, 14c, 11f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
5 oz (305cal, 38p, 17c, 10f)
2 1/2 serving(s) (290cal, 9p, 15c, 17f)
2 1/2 serving(s) (588cal, 13p, 22c, 39f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2075cals, 137g protein, 92g net carbs, 104g fat 54g fiber per day
1 toast(s) (203cal, 8p, 14c, 11f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
5 oz (305cal, 38p, 17c, 10f)
2 1/2 serving(s) (290cal, 9p, 15c, 17f)
2 1/2 serving(s) (588cal, 13p, 22c, 39f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (47 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sesame seeds
2 tbsp (18g)
Sunflower kernels
2 2/3 oz (76g)
Flax seeds
3 dash (3g)
Almond butter
3 tbsp (48g)
Fruits and Fruit Juices
Watermelon
4 oz (113g)
Avocados
4 2/3 avocado(s) (938g)
Lemon juice
4 fl oz (124mL)
Applesauce
2 to-go container (~4 oz) (244g)
Raspberries
2/3 lbs (303g)
Spices and Herbs
Turmeric, ground
4 dash (2g)
Ground cumin
4 dash (1g)
Salt
2 1/2 tsp (16g)
Cajun seasoning
5 dash (1g)
Black pepper
1/2 tsp, ground (1g)
Fresh basil
2 1/2 cup leaves, whole (60g)
Other
Nutritional yeast
2 tsp (3g)
Mixed greens
17 1/2 cup (522g)
Plant-based deli slices
10 slices (104g)
Silken tofu
1/4 package (16 oz) (113g)
Lentil pasta
4 oz (113g)
Teriyaki sauce
4 tbsp (60mL)
Vegan cheese, block
4 1" cube (113g)
Fats and Oils
Oil
1 1/2 oz (48mL)
Salad dressing
56 1/4 tsp (281mL)
Olive oil
1/4 lbs (107mL)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Roasted peanuts
1 cup (164g)
Soy sauce
2/3 lbs (248mL)
Extra firm tofu
2 lbs (907g)
Firm tofu
6 1/4 oz (177g)
Soups, Sauces, and Gravies
Hot sauce
2 tsp (10mL)
Pasta sauce
1/4 jar (24 oz) (168g)
Baked Products
Bread
13 1/2 oz (384g)
Beverages
Water
18 1/3 cup(s) (4390mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Vegetables and Vegetable Products
Tomatoes
7 1/2 medium whole (2-3/5" dia) (918g)
Frozen peas
4 tbsp (34g)
Garlic
5 3/4 clove(s) (17g)
Mushrooms
3 oz (85g)
Frozen corn kernels
2 cup (272g)
Fresh ginger
2 slices (1" dia) (4g)
Kale leaves
16 1/4 oz (460g)
Brussels sprouts
1 1/4 lbs (567g)
Zucchini
2 1/2 large (808g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Seitan
18 oz (510g)
snack prep - 2 days
breakfast prep - 2 days
1. Chickpea scramble
280cal, 12p, 21c, 12f (per meal)
4 dash (2g)
4 dash (1g)
2 tsp (3g)
2/3 cup (20g)
1 tbsp (15mL)
1 can (448g)
1
Heat oil in a skillet over medium heat. Add chickpeas and mash using the back of a fork. Add turmeric, cumin, and a pinch of salt/pepper, and cook for about 4 minutes, stirring occasionally.
2
Add in a splash of water, the nutritional yeast and the greens and cook until the greens have wilted, 1-2 minutes. Serve!
2. Watermelon
20cal, 1p, 4c, 0f (per meal)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
387cal, 23p, 29c, 16f (per meal)
1/2 cup (15g)
1 tsp (5mL)
1/3 avocado(s) (67g)
2 slice(s) (64g)
5 slices (52g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Creamy mushroom pasta
323cal, 13p, 45c, 9f (per meal)
4 oz (114g)
1/4 tbsp (4mL)
4 tbsp (34g)
3/4 clove(s) (2g)
3 oz (85g)
1/2 tbsp (8mL)
1 tbsp (15mL)
1/4 package (16 oz) (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a blender, add the tofu, soy sauce, and half of the olive oil (reserving the rest for later). Blend until smooth. Set aside.
2
Cook pasta according to package directions. Drain and set aside.
3
Meanwhile, heat the remaining oil in a large skillet over medium heat. Add the mushrooms and saute until softened, about 10 minutes.
4
Add the garlic to the mushrooms and cook for another 5 minutes. Then add the tofu mixture and peas and bring to a simmer. Remove from heat.
5
Add lemon juice to the sauce and season with a big pinch of salt and a lot of fresh cracked pepper.
6
Pour sauce over pasta and serve.
2. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Baked tofu
452cal, 44p, 11c, 23f (per meal)
1 cup (240mL)
2 tbsp (18g)
2 slices (1" dia) (4g)
2 lbs (907g)
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Corn
139cal, 4p, 25c, 1f (per meal)
2 cup (272g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
2. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
snack prep - 3 days
1. Kale chips
138cal, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 2x. 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. Lentil pasta
253cal, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple kale salad
83cal, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. Simple vegan garlic bread
252cal, 8p, 25c, 11f (per meal)
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
breakfast prep - 3 days
1. Smashed raspberry almond butter toast
203cal, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
lunch prep - 1 days
1. Teriyaki seitan wings
595cal, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Cherry tomatoes
21cal, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Cajun tofu
196cal, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
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.
3. Simple vegan garlic bread
126cal, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
lunch prep - 2 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
2. Roasted brussels sprouts
290cal, 9p, 15c, 17f (per meal)
2 1/2 tbsp (38mL)
1 1/4 lbs (567g)
1/2 tsp, ground (1g)
5 dash (4g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
dinner prep - 2 days
1. Zoodles with avocado sauce
588cal, 13p, 22c, 39f (per meal)
2 1/2 avocado(s) (503g)
2 1/2 large (808g)
2 1/2 cup leaves, whole (60g)
25 cherry tomatoes (425g)
1/2 cup (113mL)
5/6 cup(s) (199mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
snack prep - 2 days
1. Vegan cheese
182cal, 2p, 12c, 14f (per meal)
2 1" cube (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice and enjoy.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.