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 (2050cal, 145g protein, 114g net carbs, 96g fat, 42g fiber per day) cannot be customized.
Day 1
2050cal, 135g protein, 131g net carbs, 94g fat, 38g fiber
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
2050cal, 135g protein, 131g net carbs, 94g fat, 38g fiber
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
2050cal, 152g protein, 126g net carbs, 87g fat, 41g fiber
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
2050cal, 152g protein, 126g net carbs, 87g fat, 41g fiber
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
2075cal, 167g protein, 100g net carbs, 99g fat, 27g fiber
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
2075cal, 137g protein, 92g net carbs, 104g fat, 54g fiber
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
2075cal, 137g protein, 92g net carbs, 104g fat, 54g fiber
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, 1f)
Grocery List (47 items)
Fats and Oils
Salad dressing
56 1/4 tsp (281mL)
Olive oil
1/4 lbs (107mL)
Oil
1 1/2 oz (48mL)
Other
Mixed greens
17 1/2 cup (522g)
Silken tofu
1/4 package (16 oz) (113g)
Nutritional yeast
2 tsp (3g)
Plant-based deli slices
10 slices (104g)
Lentil pasta
4 oz (113g)
Teriyaki sauce
4 tbsp (60mL)
Vegan cheese, block
4 1" cube (113g)
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)
Kale leaves
16 1/4 oz (460g)
Frozen corn kernels
2 cup (272g)
Fresh ginger
2 slices (1" dia) (4g)
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)
Fruits and Fruit Juices
Lemon juice
4 fl oz (124mL)
Watermelon
4 oz (113g)
Avocados
4 2/3 avocado(s) (938g)
Applesauce
2 to-go container (~4 oz) (244g)
Raspberries
2/3 lbs (303g)
Legumes and Legume Products
Soy sauce
2/3 lbs (248mL)
Chickpeas, canned
1 can (448g)
Roasted peanuts
1 cup (164g)
Extra firm tofu
2 lbs (907g)
Firm tofu
6 1/4 oz (177g)
Beverages
Water
18 1/3 cup(s) (4344mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Ground cumin
4 dash (1g)
Turmeric, ground
4 dash (2g)
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)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
2 2/3 oz (76g)
Sesame seeds
2 tbsp (18g)
Flax seeds
3 dash (3g)
Almond butter
3 tbsp (48g)
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)
dinner prep - 2 days
1. Creamy mushroom pasta
325 cals, 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
300 cals, 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Chickpea scramble
280 cals, 12p, 21c, 12f (per meal)
2 tsp (3g)
2/3 cup (20g)
4 dash (1g)
4 dash (2g)
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
20 cals, 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.
snack prep - 2 days
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
385 cals, 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.
breakfast prep - 2 days
2. Applesauce
55 cals, 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
140 cals, 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
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. Lentil pasta
255 cals, 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
85 cals, 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
250 cals, 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.
lunch prep - 2 days
1. Baked tofu
450 cals, 44p, 11c, 23f (per meal)
1 cup (240mL)
2 lbs (907g)
2 slices (1" dia) (4g)
2 tbsp (18g)
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
140 cals, 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 - 3 days
1. Smashed raspberry almond butter toast
205 cals, 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.
dinner prep - 1 days
1. Cajun tofu
195 cals, 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
190 cals, 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
125 cals, 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
595 cals, 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
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Simple seitan
305 cals, 38p, 17c, 10f (per meal)
2. Roasted brussels sprouts
290 cals, 9p, 15c, 17f (per meal)
1 1/4 lbs (567g)
2 1/2 tbsp (38mL)
5 dash (4g)
1/2 tsp, ground (1g)
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.
snack prep - 2 days
1. Vegan cheese
180 cals, 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
70 cals, 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.
dinner prep - 2 days
1. Zoodles with avocado sauce
590 cals, 13p, 22c, 39f (per meal)
5/6 cup(s) (197mL)
1/2 cup (113mL)
25 cherry tomatoes (425g)
2 1/2 cup leaves, whole (60g)
2 1/2 large (808g)
2 1/2 avocado(s) (503g)
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.