2400 calorie low carb vegan meal plan
In just a few clicks, generate your own 2400 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 (2375cal, 173g protein, 122g net carbs, 109g fat, 51g fiber per day) cannot be customized.
Day 1
2300cal, 166g protein, 119g net carbs, 105g fat, 53g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
3 serving(s) (245cal, 8p, 12c, 14f)
1 serving(s) (554cal, 34p, 27c, 24f)
1 2/3 serving(s) (235cal, 3p, 30c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2375cal, 174g protein, 139g net carbs, 101g fat, 51g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 sandwich(es) (387cal, 23p, 29c, 16f)
10 cracker(s) (169cal, 3p, 22c, 7f)
1 serving(s) (554cal, 34p, 27c, 24f)
1 2/3 serving(s) (235cal, 3p, 30c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2400cal, 179g protein, 123g net carbs, 113g fat, 44g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
4 serving(s) (164cal, 11p, 16c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 slice(s) (126cal, 4p, 13c, 6f)
1/2 cup (366cal, 5p, 2c, 36f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2400cal, 179g protein, 123g net carbs, 113g fat, 44g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
4 serving(s) (164cal, 11p, 16c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 slice(s) (126cal, 4p, 13c, 6f)
1/2 cup (366cal, 5p, 2c, 36f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2400cal, 161g protein, 100g net carbs, 127g fat, 53g fiber
4 oz (295cal, 24p, 8c, 15f)
3 beets (72cal, 3p, 12c, 0f)
1 sweet potato (309cal, 3p, 36c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2350cal, 173g protein, 129g net carbs, 103g fat, 57g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 2/3 cup(s) (116cal, 3p, 10c, 1f)
4 oz (295cal, 24p, 8c, 15f)
3 beets (72cal, 3p, 12c, 0f)
1 sweet potato (309cal, 3p, 36c, 14f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2350cal, 178g protein, 123g net carbs, 104g fat, 52g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 2/3 cup(s) (116cal, 3p, 10c, 1f)
5 oz (305cal, 38p, 17c, 10f)
3 cup(s) (323cal, 11p, 12c, 22f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (50 items)
Fats and Oils
Oil
1/4 lbs (102mL)
Olive oil
1 1/4 oz (40mL)
Legumes and Legume Products
Refried beans
1 cup (242g)
Tempeh
1 1/2 lbs (680g)
Lentils, raw
2 3/4 tbsp (32g)
Chickpeas, canned
1/4 can (112g)
Kidney beans
1/2 can (224g)
Soups, Sauces, and Gravies
Salsa
6 tbsp (108g)
Hot sauce
1/2 fl oz (15mL)
Pasta sauce
1/4 jar (24 oz) (168g)
Other
Mixed greens
1 1/2 cup (45g)
Curry paste
1 tsp (5g)
Plant-based deli slices
5 slices (52g)
Vegan sausage
4 sausage (400g)
Coleslaw mix
4 cup (360g)
Protein bar (20g protein)
2 bar (100g)
Nutritional yeast
1 1/2 tbsp (6g)
Fruits and Fruit Juices
Avocados
2 1/3 avocado(s) (469g)
Lemon juice
2/3 fl oz (20mL)
Raspberries
3 cup (369g)
Blackberries
3 1/3 cup (480g)
Spices and Herbs
Taco seasoning mix
2 tbsp (17g)
Black pepper
1 1/2 dash (0g)
Salt
1/8 oz (1g)
Dried dill weed
2 dash (0g)
Snacks
Tortilla chips
3 1/3 oz (95g)
Small granola bar
2 bar (50g)
High-protein granola bar
2 bar (80g)
Beverages
Water
21 1/3 cup(s) (5055mL)
Protein powder
23 scoop (1/3 cup ea) (713g)
Almond milk, unsweetened
2 cup (480mL)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Coconut milk, canned
4 tbsp (60mL)
Mixed nuts
1 cup (151g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Pecans
1 1/2 cup, halves (149g)
Sunflower kernels
2 tbsp (24g)
Walnuts
1 cup, shelled (100g)
Vegetables and Vegetable Products
Frozen sugar snap peas
7 1/3 cup (1056g)
Tomatoes
48 cherry tomatoes (816g)
Garlic
4 3/4 clove(s) (14g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Onion
1/4 small (18g)
Broccoli
3 cup chopped (273g)
Baked Products
Crackers
10 crackers (35g)
Bread
1/4 lbs (128g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Seitan
5 oz (142g)
dinner prep - 2 days
1. Tempeh taco salad bowl
555 cals, 34p, 27c, 24f (per meal)
1 tsp (5mL)
1 cup (242g)
6 tbsp (108g)
1 cup (30g)
1 avocado(s) (201g)
2 tbsp (17g)
1/2 lbs (227g)
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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Protein shake (almond milk)
210 cals, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 1 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
2 2/3 tbsp (32g)
1/3 cup(s) (79mL)
1/3 dash (0g)
4 tbsp (60mL)
1 tsp (5g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Olive oil drizzled sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (288g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
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.
2. Crackers
170 cals, 3p, 22c, 7f (per meal)
10 crackers (35g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 3 days
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 3 days
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
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 - 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. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 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. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Beets
70 cals, 3p, 12c, 0f (per meal)
6 beets (2" dia, sphere) (300g)
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Blackberries
115 cals, 3p, 10c, 1f (per meal)
3 1/3 cup (480g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
snack 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. Mixed bean salad
445 cals, 18p, 39c, 17f (per meal)
3/4 clove(s) (2g)
2 dash (0g)
1 tbsp (15mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1/4 can (112g)
1/2 can (224g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.
dinner prep - 1 days
1. Simple seitan
305 cals, 38p, 17c, 10f (per meal)
2. Roasted broccoli with nutritional yeast
325 cals, 11p, 12c, 22f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.