2100 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2100 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 (2100cal, 153g protein, 105g net carbs, 102g fat, 40g fiber per day) cannot be customized.
Day 1
2100cal, 136g protein, 95g net carbs, 116g fat, 30g fiber
1/2 bagel(s) (349cal, 19p, 32c, 13f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/2 serving(s) (267cal, 13p, 9c, 19f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2100cal, 136g protein, 95g net carbs, 116g fat, 30g fiber
1/2 bagel(s) (349cal, 19p, 32c, 13f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/2 serving(s) (267cal, 13p, 9c, 19f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2150cal, 155g protein, 119g net carbs, 99g fat, 40g fiber
1 serving(s) (487cal, 17p, 28c, 29f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (137cal, 28p, 3c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
3/4 serving(s) (416cal, 26p, 21c, 18f)
2 serving(s) (282cal, 4p, 36c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2050cal, 163g protein, 112g net carbs, 89g fat, 39g fiber
1 serving(s) (487cal, 17p, 28c, 29f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (137cal, 28p, 3c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
6 oz (443cal, 36p, 12c, 23f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2125cal, 144g protein, 111g net carbs, 105g fat, 37g fiber
8 oz (342cal, 18p, 5c, 28f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
6 oz (443cal, 36p, 12c, 23f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2150cal, 167g protein, 103g net carbs, 95g fat, 50g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 serving(s) (718cal, 54p, 33c, 35f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (386cal, 22p, 39c, 5f)
2 serving(s) (284cal, 16p, 10c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2150cal, 167g protein, 103g net carbs, 95g fat, 50g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 serving(s) (718cal, 54p, 33c, 35f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (386cal, 22p, 39c, 5f)
2 serving(s) (284cal, 16p, 10c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (54 items)
Vegetables and Vegetable Products
Ketchup
2 2/3 tbsp (45g)
Garlic
3 1/3 clove(s) (10g)
Cauliflower
2 1/2 cup(s), riced (320g)
Tomatoes
7 2/3 medium whole (2-3/5" dia) (943g)
Onion
1/2 tbsp minced (8g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Fresh spinach
16 cup(s) (480g)
Other
Meatless chik'n tenders
10 2/3 pieces (272g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Mixed greens
3 package (5.5 oz) (488g)
Nutritional yeast
4 tsp (5g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (829g)
Lemon juice
1 tsp (5mL)
Strawberries
1 pint (384g)
Lime juice
1/2 tbsp (8mL)
Peach
2 medium (2-2/3" dia) (300g)
Beverages
Water
17 1/3 cup(s) (4150mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Walnuts
3/4 cup, shelled (75g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Mixed nuts
6 tbsp (50g)
Snacks
High-protein granola bar
3 bar (120g)
Tortilla chips
2 oz (57g)
Soups, Sauces, and Gravies
Hot sauce
1 1/4 tbsp (19mL)
Salsa
1/2 jar (236g)
Vegetable broth
1 cup(s) (mL)
Fats and Oils
Oil
7 tbsp (104mL)
Salad dressing
13 tbsp (195mL)
Olive oil
1 tbsp (17mL)
Balsamic vinaigrette
2 2/3 tbsp (40mL)
Dairy and Egg Products
Eggs
9 1/2 medium (416g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Goat cheese
5 oz (142g)
Butter
2 1/3 tbsp (32g)
Fresh mozzarella cheese
4 oz (113g)
Sour cream
3 tbsp (36g)
Spices and Herbs
Onion powder
1 dash (0g)
Ground cumin
1 tsp (2g)
Taco seasoning mix
3/4 tbsp (6g)
Garlic powder
1 dash (0g)
Salt
1/2 tsp (3g)
Black pepper
3 dash, ground (1g)
Dried dill weed
1/2 tbsp (2g)
Fresh basil
2/3 cup leaves, whole (16g)
Legumes and Legume Products
Tempeh
19 oz (539g)
Refried beans
6 tbsp (91g)
Firm tofu
1/2 lbs (227g)
Lentils, raw
1/3 cup (64g)
Black beans
1 1/2 can(s) (659g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Bread
9 slice (288g)
Sweets
Cocoa powder
2 tsp (4g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
dinner prep - 2 days
1. Crispy chik'n tenders
305 cals, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 3 days
2. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
snack prep - 2 days
1. Skillet cauliflower tots
265 cals, 13p, 9c, 19f (per meal)
1 1/4 tbsp (19mL)
5 tsp (25mL)
2 1/2 tsp (7g)
2 1/2 extra large (140g)
2 1/2 cup(s), riced (320g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
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. Tempeh bacon & avocado bagel sandwich
350 cals, 19p, 32c, 13f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
4 oz (113g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
snack prep - 2 days
1. Double chocolate protein shake
135 cals, 28p, 3c, 1f (per meal)
1 cup(s) (239mL)
1 tsp (2g)
2 tbsp (35g)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
dinner 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. Strawberry avocado goat cheese panini
485 cals, 17p, 28c, 29f (per meal)
2 slice (64g)
4 medium (1-1/4" dia) (48g)
1/2 avocado(s) (101g)
1 oz (28g)
1 tsp (5g)
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
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. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
lunch prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. 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
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 3 days
1. Cucumber goat cheese bites
120 cals, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
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. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
dinner prep - 2 days
1. Black bean and salsa soup
385 cals, 22p, 39c, 5f (per meal)
1 1/2 can(s) (659g)
1 cup(s) (mL)
3/4 cup (195g)
1/4 tbsp (2g)
3 tbsp (36g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Caprese salad
285 cals, 16p, 10c, 18f (per meal)
2 2/3 tbsp (40mL)
2/3 cup leaves, whole (16g)
1 1/3 cup cherry tomatoes (199g)
1 1/3 package (5.5 oz) (207g)
4 oz (113g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.