2200 calorie low carb vegan meal plan
In just a few clicks, generate your own 2200 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 (2175cal, 155g protein, 114g net carbs, 104g fat, 42g fiber per day) cannot be customized.
Day 1
2100cal, 155g protein, 128g net carbs, 83g fat, 53g fiber
1/2 serving(s) (112cal, 8p, 13c, 3f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2175cal, 138g protein, 131g net carbs, 99g fat, 52g fiber
1/2 serving(s) (112cal, 8p, 13c, 3f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 serving(s) (393cal, 16p, 26c, 18f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 serving(s) (116cal, 1p, 18c, 1f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2200cal, 166g protein, 114g net carbs, 100g fat, 46g fiber
2 serving(s) (393cal, 16p, 26c, 18f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 serving(s) (116cal, 1p, 18c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2200cal, 161g protein, 129g net carbs, 103g fat, 31g fiber
1 1/2 sandwich(es) (496cal, 15p, 50c, 24f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 serving(s) (69cal, 2p, 4c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2250cal, 153g protein, 77g net carbs, 129g fat, 40g fiber
2 serving(s) (568cal, 26p, 11c, 45f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 serving(s) (69cal, 2p, 4c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2175cal, 150g protein, 96g net carbs, 120g fat, 31g fiber
2 serving(s) (568cal, 26p, 11c, 45f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 1/3 serving(s) (451cal, 22p, 35c, 21f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2175cal, 162g protein, 126g net carbs, 96g fat, 38g fiber
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 1/3 serving(s) (451cal, 22p, 35c, 21f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (49 items)
Fats and Oils
Salad dressing
1 1/2 cup (345mL)
Oil
1 3/4 oz (53mL)
Olive oil
2 tbsp (30mL)
Vegan mayonnaise
4 tbsp (60g)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (716g)
Carrots
6 1/3 medium (384g)
Romaine lettuce
2 head (1286g)
Garlic
8 3/4 clove(s) (26g)
Onion
3/4 medium (2-1/2" dia) (83g)
Raw celery
7 3/4 stalk, medium (7-1/2" - 8" long) (310g)
Collard greens
4 oz (113g)
Kale leaves
6 oz (173g)
Edamame, frozen, shelled
2 cup (236g)
Frozen mixed veggies
2/3 lbs (302g)
Bell pepper
3/4 small (56g)
Soups, Sauces, and Gravies
Vegetable broth
3 1/2 cup(s) (mL)
Hot sauce
1 tsp (5mL)
Oriental flavored ramen
2/3 package with flavor packet (57g)
Barbecue sauce
3 tbsp (51g)
Legumes and Legume Products
White beans, canned
3/4 can(s) (329g)
Peanut butter
1/2 cup (136g)
Tempeh
1 lbs (454g)
Chickpeas, canned
3/4 can (336g)
Hummus
1/2 cup (113g)
Roasted peanuts
1/2 cup (82g)
Firm tofu
1 lbs (454g)
Soy sauce
2 tsp (10mL)
Extra firm tofu
2/3 lbs (302g)
Beverages
Water
18 1/2 cup(s) (4385mL)
Protein powder
20 scoop (1/3 cup ea) (620g)
Almond milk, unsweetened
2 1/2 cup (600mL)
Breakfast Cereals
Breakfast cereal
1 serving (30g)
Nut and Seed Products
Roasted cashews
1 cup, halves and whole (146g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sunflower kernels
1 3/4 oz (50g)
Walnuts
1/4 lbs (127g)
Fruits and Fruit Juices
Raisins
1 1/2 miniature box (.5 oz) (21g)
Grapes
4 cup (368g)
Lemon juice
2 tsp (10mL)
Kiwi
2 fruit (138g)
Spices and Herbs
Salt
1/4 tbsp (4g)
Dijon mustard
2 tbsp (30g)
Other
Coleslaw mix
9 1/2 cup (855g)
Vegan sausage
4 sausage (400g)
Mixed greens
11 1/4 cup (338g)
Vegan cheese, sliced
3 slice(s) (60g)
Sweet potato chips
50 chips (71g)
Baked Products
Bread
6 slice (192g)
dinner prep - 1 days
1. White bean cassoulet
575 cals, 27p, 70c, 12f (per meal)
1 1/2 clove(s) (5g)
3/4 tbsp (11mL)
3/8 cup(s) (mL)
3/4 can(s) (329g)
3/4 medium (2-1/2" dia) (83g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1 1/2 large (108g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Breakfast cereal with protein almond milk
110 cals, 8p, 13c, 3f (per meal)
1/4 scoop (1/3 cup ea) (8g)
1/2 serving (15g)
4 tbsp (60mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
snack prep - 3 days
1. Ants on a log
185 cals, 6p, 10c, 12f (per meal)
1/2 miniature box (.5 oz) (7g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1 1/2 tbsp (24g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
lunch prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Chickpea & kale soup
410 cals, 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.
lunch prep - 2 days
1. Edamame slaw salad bowl
395 cals, 16p, 26c, 18f (per meal)
1/2 cup (120mL)
6 cup (540g)
4 small (5-1/2" long) (200g)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
breakfast prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
dinner prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 2 days
1. Kale chips
70 cals, 2p, 4c, 5f (per meal)
Recipe has been scaled from original by 0.67x. 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. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Vegan grilled cheese
495 cals, 15p, 50c, 24f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
2. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Walnut crusted tofu (vegan)
570 cals, 26p, 11c, 45f (per meal)
1 lbs (454g)
2/3 cup, chopped (77g)
2 tsp (10mL)
4 clove(s) (12g)
2 tbsp (30g)
4 tbsp (60g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 2 days
2. Sweet potato chips
195 cals, 1p, 16c, 13f (per meal)
50 chips (71g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
snack prep - 2 days
1. Protein shake (almond milk)
210 cals, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Tofu lo-mein
450 cals, 22p, 35c, 21f (per meal)
2/3 lbs (302g)
4 tsp (20mL)
1 cup(s) (237mL)
2 tsp (10mL)
2/3 package with flavor packet (57g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
2. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
495 cals, 38p, 39c, 13f (per meal)
6 leaf inner (36g)
6 oz (170g)
3 tbsp (51g)
1 1/2 cup (135g)
1/4 tbsp (4mL)
3/4 small (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.