2300 calorie low carb vegan meal plan
In just a few clicks, generate your own 2300 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 (2275cal, 169g protein, 117g net carbs, 110g fat, 36g fiber per day) cannot be customized.
Day 1
2300cal, 157g protein, 122g net carbs, 113g fat, 41g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
9 tender(s) (514cal, 36p, 46c, 20f)
1 serving(s) (351cal, 4p, 4c, 30f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2350cal, 156g protein, 134g net carbs, 120g fat, 27g fiber
17 1/2 oz (630cal, 39p, 29c, 40f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2275cal, 158g protein, 131g net carbs, 111g fat, 32g fiber
17 1/2 oz (630cal, 39p, 29c, 40f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2350cal, 200g protein, 129g net carbs, 87g fat, 59g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 1/2 serving(s) (830cal, 62p, 38c, 37f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2250cal, 192g protein, 97g net carbs, 108g fat, 29g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
7 oz tofu (377cal, 18p, 35c, 17f)
1 1/2 serving(s) (73cal, 3p, 8c, 1f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2250cal, 177g protein, 97g net carbs, 116g fat, 30g fiber
2 serving(s) (366cal, 18p, 5c, 29f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
7 oz tofu (377cal, 18p, 35c, 17f)
1 1/2 serving(s) (73cal, 3p, 8c, 1f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2175cal, 144g protein, 107g net carbs, 115g fat, 33g fiber
2 serving(s) (366cal, 18p, 5c, 29f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (387cal, 23p, 29c, 16f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
6 oz (257cal, 13p, 4c, 21f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (57 items)
Fruits and Fruit Juices
Avocados
2 1/3 avocado(s) (469g)
Lemon juice
1 tsp (5mL)
Watermelon
12 oz (340g)
Banana
2 medium (7" to 7-7/8" long) (236g)
Lemon
3 small (174g)
Grapes
4 cup (368g)
Lime juice
2 1/2 tsp (13mL)
Orange
1/2 fruit (2-7/8" dia) (70g)
Vegetables and Vegetable Products
Ketchup
2 1/4 tbsp (38g)
Kale leaves
19 1/4 oz (545g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (788g)
Fresh spinach
4 cup(s) (120g)
Fresh cilantro
2 1/2 tbsp, chopped (7g)
Onion
5/6 large (125g)
Garlic
6 clove(s) (18g)
Carrots
5 medium (315g)
Bell pepper
3/4 medium (89g)
Fresh ginger
2 1/2 slices (1" dia) (6g)
Fresh green beans
3/4 lbs (340g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Red onion
1/4 small (18g)
Other
Meatless chik'n tenders
9 pieces (230g)
Nutritional yeast
2 tsp (3g)
Soy milk, unsweetened
6 1/2 cup (1560mL)
Vegan chik'n strips
1/4 lbs (106g)
Vegan butter
1 1/2 tbsp (21g)
Sesame oil
1 tbsp (15mL)
Sriracha chili sauce
1 tbsp (15g)
Mixed greens
1/2 cup (15g)
Plant-based deli slices
5 slices (52g)
Beverages
Water
19 cup (4570mL)
Protein powder
19 1/2 scoop (1/3 cup ea) (605g)
Almond milk, unsweetened
2 cup (480mL)
Nut and Seed Products
Almonds
1 1/4 cup, whole (173g)
Sunflower kernels
2 1/2 oz (71g)
Sesame seeds
1 oz (29g)
Mixed nuts
1/2 cup (67g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Snacks
Small granola bar
6 bar (150g)
Fats and Oils
Olive oil
2 tbsp (30mL)
Oil
4 oz (118mL)
Salad dressing
1 1/2 oz (45mL)
Spices and Herbs
Salt
1 tbsp (16g)
Lemon pepper
3 g (3g)
Crushed red pepper
1/2 tsp (1g)
Black pepper
1/3 tsp, ground (1g)
Legumes and Legume Products
Vegetarian burger crumbles
1 1/2 package (12 oz) (483g)
Firm tofu
3 1/2 lbs (1559g)
Soy sauce
16 1/3 oz (386mL)
Extra firm tofu
2 1/2 lbs (1134g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Cornstarch
1/2 cup (64g)
Brown rice
3/4 cup (138g)
Sweets
Sugar
2 tbsp (26g)
Chocolate, dark, 70-85%
9 square(s) (90g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Baked Products
Bread
2 slice(s) (64g)
dinner prep - 1 days
1. Crispy chik'n tenders
515 cals, 36p, 46c, 20f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
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
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
snack prep - 2 days
1. Kale chips
205 cals, 5p, 11c, 14f (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. Watermelon
60 cals, 2p, 13c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 1 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted tomatoes
210 cals, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Lemon pepper tofu
630 cals, 39p, 29c, 40f (per meal)
1 1/4 tsp (3g)
2 1/2 tbsp (38mL)
5 tbsp (40g)
2 1/2 small (145g)
35 oz (992g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
snack prep - 2 days
dinner prep - 1 days
1. Carrot & grounds stir fry
830 cals, 62p, 38c, 37f (per meal)
2 1/2 tbsp, chopped (8g)
5 tsp (25mL)
2 1/2 tsp (13mL)
1/2 tsp (1g)
5 tsp (25mL)
2 1/2 tbsp (38mL)
5/6 large (125g)
1 2/3 clove(s) (5g)
10 oz (284g)
3 1/3 large (240g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
lunch prep - 1 days
1. Chik'n stir fry
425 cals, 31p, 51c, 7f (per meal)
1/4 lbs (106g)
1 1/2 small (5-1/2" long) (75g)
1/2 cup(s) (133mL)
1 1/4 tbsp (19mL)
3/4 medium (89g)
1/4 cup (53g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Protein shake (almond milk)
210 cals, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Baked tofu
565 cals, 55p, 14c, 29f (per meal)
1 1/4 cup (300mL)
2 1/2 lbs (1134g)
2 1/2 slices (1" dia) (6g)
2 1/2 tbsp (23g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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. Brown rice
55 cals, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 2 days
1. Sesame orange tofu
375 cals, 18p, 35c, 17f (per meal)
1 tbsp (15mL)
2 tsp (6g)
3 tbsp (24g)
14 oz (397g)
1 tbsp (15g)
2 tbsp (26g)
2 tbsp (30mL)
1/2 fruit (2-7/8" dia) (70g)
2 clove(s) (6g)
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
3. Vegan buttery garlic green beans
75 cals, 3p, 8c, 1f (per meal)
1 1/2 tbsp (21g)
2 1/4 clove(s) (7g)
3/4 lbs (340g)
1/4 tsp (0g)
3 dash (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
snack prep - 3 days
breakfast prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 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.
dinner prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Brown rice
190 cals, 4p, 39c, 2f (per meal)
1/4 cup (53g)
1/4 tsp (1g)
1/2 cup(s) (132mL)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.28x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.