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 (2075cals, 143g protein, 110g net carbs, 103g fat 34g fiber per day) cannot be customized.
Day 1
2100cals, 134g protein, 104g net carbs, 111g fat 35g fiber per day
1 1/2 serving(s) (485cal, 21p, 38c, 24f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 oz (20cal, 1p, 4c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2050cals, 145g protein, 105g net carbs, 104g fat 29g fiber per day
1 sandwich(es) (461cal, 22p, 28c, 27f)
1 container(s) (155cal, 12p, 16c, 4f)
2 oz (20cal, 1p, 4c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2050cals, 155g protein, 94g net carbs, 100g fat 35g fiber per day
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 oz (20cal, 1p, 4c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 cup(s) (292cal, 37p, 6c, 9f)
1 1/2 serving(s) (173cal, 5p, 9c, 11f)
1 serving(s) (119cal, 3p, 21c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2050cals, 162g protein, 107g net carbs, 91g fat 38g fiber per day
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 carrot(s) (81cal, 2p, 12c, 0f)
2 cup(s) (292cal, 37p, 6c, 9f)
1 1/2 serving(s) (173cal, 5p, 9c, 11f)
1 serving(s) (119cal, 3p, 21c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2100cals, 142g protein, 117g net carbs, 100g fat 38g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2175cals, 133g protein, 116g net carbs, 119g fat 25g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (389cal, 16p, 47c, 14f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2075cals, 132g protein, 125g net carbs, 98g fat 40g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 serving(s) (389cal, 16p, 47c, 14f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (54 items)
Fruits and Fruit Juices
Watermelon
6 oz (170g)
Avocados
7/8 avocado(s) (176g)
Lime juice
3/4 tbsp (11mL)
Kiwi
4 fruit (276g)
Canned pineapple
1 1/2 cup, chunks (272g)
Dairy and Egg Products
Eggs
17 large (850g)
Lowfat flavored greek yogurt
1 1/3 (5.3 oz ea) container(s) (181g)
Whole milk
5 3/4 cup(s) (1375mL)
Sliced cheese
5 oz (144g)
Fresh mozzarella cheese
1/3 lbs (156g)
Butter
2 tbsp (28g)
Parmesan cheese
1 tbsp (5g)
Nut and Seed Products
Almonds
14 tbsp, whole (125g)
Chia seeds
3 tbsp (43g)
Pecans
1/2 cup, halves (50g)
Mixed nuts
10 tbsp (84g)
Sunflower kernels
3 oz (85g)
Walnuts
1/3 cup, shelled (33g)
Spices and Herbs
Black pepper
1 1/2 dash, ground (0g)
Salt
1 1/2 dash (1g)
Garlic powder
1/4 tbsp (2g)
Thyme, dried
3 g (3g)
Fresh basil
9 1/4 tbsp leaves, whole (14g)
Balsamic vinegar
3/4 tbsp (11mL)
Fats and Oils
Olive oil
1 tbsp (14mL)
Oil
2 oz (60mL)
Balsamic vinaigrette
2 1/3 tbsp (35mL)
Caesar salad dressing
2 tbsp (29g)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (448g)
Onion
1/2 medium (2-1/2" dia) (58g)
Mushrooms
3/4 cup, chopped (53g)
Broccoli
3 1/2 cup chopped (319g)
Carrots
8 medium (488g)
Potatoes
17 oz (487g)
Cauliflower
1 1/2 head small (4" dia.) (398g)
Romaine lettuce
8 leaf inner (48g)
Garlic
1 1/2 clove(s) (5g)
Kale leaves
1 1/2 cup, chopped (60g)
Fresh parsley
2 1/4 sprigs (2g)
Baked Products
Bread
13 1/2 oz (384g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Other
Italian seasoning
1 tsp (4g)
Vegan sausage
2 sausage (200g)
Mixed greens
1 1/4 package (5.5 oz) (196g)
Roasted chickpeas
1/2 cup (57g)
Soups, Sauces, and Gravies
Pesto sauce
4 tbsp (64g)
Vegetable broth
3 cup(s) (mL)
Barbecue sauce
6 tbsp (105g)
Apple cider vinegar
3/4 tbsp (1mL)
Legumes and Legume Products
Vegetarian burger crumbles
4 cup (400g)
Chickpeas, canned
1 1/2 can (672g)
Firm tofu
3/4 lbs (340g)
snack prep - 3 days
1. Watermelon
20cal, 1p, 4c, 0f (per meal)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
3. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Chia yogurt parfait
167cal, 7p, 7c, 9f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine chia seeds, milk, and a pinch of salt in a large bowl or container with a lid. Stir, cover, and refrigerate overnight or for at least 2 hours.
2
Top chia pudding with greek yogurt. Serve.
lunch prep - 1 days
1. Grilled cheese with mushrooms
485cal, 22p, 38c, 25f (per meal)
1 1/2 slice (3/4 oz ea) (32g)
3 slice(s) (96g)
1/2 tbsp, ground (2g)
3/4 tbsp (11mL)
3/4 cup, chopped (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 1/2 dash (1g)
1/2 tsp (3mL)
3/8 medium whole (2-3/5" dia) (46g)
3/8 avocado(s) (75g)
3/4 tbsp (11mL)
3/4 tbsp minced (11g)
Recipe has been scaled from original by 0.38x. 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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
480cal, 33p, 31c, 22f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
lunch prep - 1 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.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Grilled cheese sandwich
495cal, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Caprese salad
249cal, 14p, 9c, 16f (per meal)
2 1/3 tbsp (35mL)
9 1/3 tbsp leaves, whole (14g)
56 tsp cherry tomatoes (174g)
1 1/6 package (5.5 oz) (181g)
1/4 lbs (99g)
Recipe has been scaled from original by 1.17x. 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.
breakfast prep - 2 days
1. Pesto scrambled eggs
198cal, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Homemade mashed potatoes
119cal, 3p, 21c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
3. Roasted cauliflower
173cal, 5p, 9c, 11f (per meal)
1/4 tbsp, leaves (1g)
1 1/2 head small (4" dia.) (398g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. 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. Carrot sticks
81cal, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 3 days
1. Egg & avocado salad on toast
212cal, 11p, 13c, 11f (per meal)
3 slice(s) (96g)
4 dash (2g)
3 large (150g)
1/2 avocado(s) (101g)
1/2 cup (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Toast bread and top with greens and egg salad mixture. Serve.
3. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 2 days
1. Caesar salad wrap
393cal, 18p, 26c, 23f (per meal)
2 tbsp (29g)
2 tortilla (approx 7-8" dia) (98g)
4 large (200g)
2 tbsp, chopped (20g)
1 tbsp (5g)
8 leaf inner (48g)
1 plum tomato (62g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
dinner prep - 1 days
1. Chickpea & kale soup
409cal, 20p, 42c, 11f (per meal)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3 cup(s) (mL)
1 1/2 cup, chopped (60g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Bbq tofu & pineapple bowl
389cal, 16p, 47c, 14f (per meal)
3/4 tbsp (11mL)
6 tbsp (105g)
1 1/2 cup, chunks (272g)
3/4 lbs (340g)
1 1/2 cup chopped (137g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
snack prep - 2 days
lunch prep - 1 days
1. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!