7-day meal plan with recipes and a grocery list
2100 calorie low carb vegan meal plan
2050calories
145gprotein
114gnet carbs
96gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
2050cals, 135g protein, 131g net carbs, 94g fat 38g fiber per day
Breakfast
Chickpea scramble
1 serving(s) · 280cal, 12p, 21c, 12f
Watermelon
2 oz · 20cal, 1p, 4c, 0f
Lunch
Vegan deli smashed avocado sandwich
1 sandwich(es) · 387cal, 23p, 29c, 16f
Roasted peanuts
1/3 cup(s) · 288cal, 11p, 6c, 23f
Dinner
Creamy mushroom pasta
1/2 serving(s) · 323cal, 13p, 45c, 9f
Simple mixed greens and tomato salad
4 serving(s) · 302cal, 6p, 21c, 19f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 2
2050cals, 135g protein, 131g net carbs, 94g fat 38g fiber per day
Breakfast
Chickpea scramble
1 serving(s) · 280cal, 12p, 21c, 12f
Watermelon
2 oz · 20cal, 1p, 4c, 0f
Lunch
Vegan deli smashed avocado sandwich
1 sandwich(es) · 387cal, 23p, 29c, 16f
Roasted peanuts
1/3 cup(s) · 288cal, 11p, 6c, 23f
Dinner
Creamy mushroom pasta
1/2 serving(s) · 323cal, 13p, 45c, 9f
Simple mixed greens and tomato salad
4 serving(s) · 302cal, 6p, 21c, 19f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 3
2050cals, 152g protein, 126g net carbs, 87g fat 41g fiber per day
Breakfast
Sunflower seeds
1 1/3 serving(s) · 240cal, 11p, 3c, 19f
Applesauce
1 serving(s) · 57cal, 0p, 12c, 0f
Dinner
Lentil pasta
1/2 serving(s) · 252cal, 16p, 30c, 2f
Simple kale salad
1 1/2 cup(s) · 83cal, 2p, 7c, 5f
Simple vegan garlic bread
2 slice(s) · 252cal, 8p, 25c, 11f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 4
2050cals, 152g protein, 126g net carbs, 87g fat 41g fiber per day
Breakfast
Sunflower seeds
1 1/3 serving(s) · 240cal, 11p, 3c, 19f
Applesauce
1 serving(s) · 57cal, 0p, 12c, 0f
Dinner
Lentil pasta
1/2 serving(s) · 252cal, 16p, 30c, 2f
Simple kale salad
1 1/2 cup(s) · 83cal, 2p, 7c, 5f
Simple vegan garlic bread
2 slice(s) · 252cal, 8p, 25c, 11f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 5
2075cals, 167g protein, 99g net carbs, 99g fat 27g fiber per day
Breakfast
Smashed raspberry almond butter toast
1 toast(s) · 203cal, 8p, 14c, 11f
Roasted peanuts
1/6 cup(s) · 153cal, 6p, 3c, 12f
Lunch
Teriyaki seitan wings
8 oz seitan · 595cal, 64p, 38c, 20f
Cherry tomatoes
6 cherry tomatoes · 21cal, 1p, 3c, 0f
Dinner
Cajun tofu
1 1/4 serving(s) · 196cal, 14p, 4c, 14f
Simple mixed greens and tomato salad
2 1/2 serving(s) · 189cal, 4p, 13c, 12f
Simple vegan garlic bread
1 slice(s) · 126cal, 4p, 13c, 6f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 6
2075cals, 137g protein, 92g net carbs, 104g fat 54g fiber per day
Breakfast
Smashed raspberry almond butter toast
1 toast(s) · 203cal, 8p, 14c, 11f
Roasted peanuts
1/6 cup(s) · 153cal, 6p, 3c, 12f
Lunch
Simple seitan
5 oz · 305cal, 38p, 17c, 10f
Roasted brussels sprouts
2 1/2 serving(s) · 290cal, 9p, 15c, 17f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 7
2075cals, 137g protein, 92g net carbs, 104g fat 54g fiber per day
Breakfast
Smashed raspberry almond butter toast
1 toast(s) · 203cal, 8p, 14c, 11f
Roasted peanuts
1/6 cup(s) · 153cal, 6p, 3c, 12f
Lunch
Simple seitan
5 oz · 305cal, 38p, 17c, 10f
Roasted brussels sprouts
2 1/2 serving(s) · 290cal, 9p, 15c, 17f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Grocery List (47 items)
Other
Silken tofu
1/4 package (16 oz)
Mixed greens
17 1/2 cup
Nutritional yeast
2 tsp
Plant-based deli slices
10 slices
Lentil pasta
4 oz
Teriyaki sauce
4 tbsp
Vegan cheese, block
4 1" cube
Fats and Oils
Olive oil
1/4 lbs
Salad dressing
56 1/4 tsp
Oil
1 1/2 oz
Legumes and Legume Products
Soy sauce
2/3 lbs
Chickpeas, canned
1 can(s)
Roasted peanuts
1 cup
Extra firm tofu
2 lbs
Firm tofu
6 1/4 oz
32 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 2 days
1. Creamy mushroom pasta
323cal, 13p, 45c, 9f (per meal)
1/4 package (16 oz) (113g)
1 tbsp (15mL)
1/2 tbsp (8mL)
4 tbsp (34g)
1/4 tbsp (4mL)
4 oz (114g)
3/4 clove(s) (2g)
3 oz (85g)
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.
breakfast prep - 2 days
1. Chickpea scramble
280cal, 12p, 21c, 12f (per meal)
1 tbsp (15mL)
2/3 cup (20g)
2 tsp (3g)
4 dash (1g)
4 dash (2g)
1 can(s) (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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
387cal, 23p, 29c, 16f (per meal)
5 slices (52g)
2 slice(s) (64g)
1 tsp (5mL)
1/2 cup (15g)
1/3 avocado(s) (67g)
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.
snack prep - 2 days
lunch prep - 2 days
1. Baked tofu
452cal, 44p, 11c, 23f (per meal)
1 cup (240mL)
2 tbsp (18g)
2 lbs (907g)
2 slices (1" dia) (4g)
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
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
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.
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.
breakfast prep - 3 days
1. Smashed raspberry almond butter toast
203cal, 8p, 14c, 11f (per meal)
1 slice(s) (32g)
1 tbsp (16g)
1 dash (1g)
10 raspberries (19g)
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.
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 - 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.
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.
lunch prep - 2 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
2. Roasted brussels sprouts
290cal, 9p, 15c, 17f (per meal)
5 dash (4g)
1/2 tsp, ground (1g)
1 1/4 lbs (567g)
2 1/2 tbsp (38mL)
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)
5/6 cup(s) (197mL)
1/2 cup (113mL)
2 1/2 cup leaves, whole (60g)
2 1/2 large (808g)
2 1/2 avocado(s) (503g)
25 cherry tomatoes (425g)
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.
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