2400 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2400 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 (2400cals, 161g protein, 123g net carbs, 122g fat 40g fiber per day) cannot be customized.
Day 1
2400cals, 173g protein, 130g net carbs, 115g fat 40g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
1 serving(s) (437cal, 25p, 44c, 13f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2400cals, 160g protein, 124g net carbs, 126g fat 31g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (61cal, 1p, 3c, 5f)
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1/4 cup (136cal, 0p, 31c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2450cals, 149g protein, 146g net carbs, 120g fat 43g fiber per day
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1/4 cup (136cal, 0p, 31c, 0f)
1/2 serving(s) (92cal, 3p, 5c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 cup(s) (52cal, 1p, 8c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2325cals, 167g protein, 144g net carbs, 103g fat 42g fiber per day
1 tofu planks (349cal, 25p, 12c, 22f)
1 1/3 cup(s) (143cal, 5p, 5c, 10f)
2 roll(s) (154cal, 5p, 26c, 2f)
1/2 serving(s) (92cal, 3p, 5c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 cup(s) (52cal, 1p, 8c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1 beets (24cal, 1p, 4c, 0f)
2 serving(s) (207cal, 6p, 40c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2450cals, 162g protein, 135g net carbs, 119g fat 49g fiber per day
1 sandwich(es) (542cal, 25p, 26c, 36f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/2 serving(s) (92cal, 3p, 5c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 cup(s) (52cal, 1p, 8c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1 beets (24cal, 1p, 4c, 0f)
2 serving(s) (207cal, 6p, 40c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2350cals, 147g protein, 82g net carbs, 145g fat 33g fiber per day
1 sandwich(es) (542cal, 25p, 26c, 36f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2375cals, 168g protein, 99g net carbs, 125g fat 40g fiber per day
4 oz tempeh (434cal, 33p, 15c, 23f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (65 items)
Dairy and Egg Products
Eggs
18 1/2 medium (814g)
String cheese
2 stick (56g)
Fresh mozzarella cheese
1 3/4 oz (50g)
Whole milk
3 cup(s) (720mL)
Mozzarella cheese, shredded
1 oz (28g)
Egg whites
2 large (66g)
Cheddar cheese
2 2/3 tbsp, shredded (19g)
Nut and Seed Products
Walnuts
1/3 cup, shelled (33g)
Chia seeds
2 tsp (9g)
Sesame seeds
5 tsp (15g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Snacks
High-protein granola bar
2 bar (80g)
Spices and Herbs
Salt
1/8 oz (2g)
Fresh basil
1/4 cup leaves, whole (7g)
Fresh thyme
2 dash (0g)
Paprika
4 1/2 g (4g)
Dijon mustard
1/2 tbsp (8g)
Yellow mustard
4 dash or 1 packet (3g)
Black pepper
2 dash (0g)
Vegetables and Vegetable Products
Kale leaves
2/3 lbs (313g)
Tomatoes
9 1/4 tbsp cherry tomatoes (87g)
Garlic
3 1/2 clove (11g)
Onion
1 medium (2-1/2" dia) (125g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
5 beet(s) (250g)
Green onions
4 tbsp, sliced (32g)
Zucchini
4 medium (784g)
Cabbage
4 1/2 cup, shredded (315g)
Carrots
3 1/2 medium (214g)
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
Mashed potato mix
4 oz (113g)
Broccoli
3/4 lbs (358g)
Fresh ginger
1 tbsp (6g)
Fats and Oils
Oil
1/3 lbs (171mL)
Balsamic vinaigrette
2 2/3 tbsp (40mL)
Vegan mayonnaise
2 tbsp (30g)
Mayonnaise
4 tbsp (60mL)
Other
Mixed greens
7/8 package (5.5 oz) (135g)
Veggie burger patty
1 patty (71g)
Coleslaw mix
2 cup (180g)
Sesame oil
1 tbsp (15mL)
Nutritional yeast
2 tbsp (8g)
Frozen riced cauliflower
2 1/4 cup, prepared (383g)
Legumes and Legume Products
Firm tofu
2 1/3 lbs (1063g)
White beans, canned
1/2 can(s) (220g)
Soy sauce
1/2 lbs (185mL)
Peanut butter
1/2 lbs (228g)
Roasted peanuts
2 1/4 oz (64g)
Tempeh
1 lbs (454g)
Lentils, raw
1/3 cup (64g)
Beverages
Water
19 cup(s) (4463mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Baked Products
Bread
13 1/2 oz (384g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Fruits and Fruit Juices
Lime juice
2 fl oz (60mL)
Dried cranberries
1/2 cup (80g)
Avocados
2 3/4 avocado(s) (553g)
Strawberries
3 cup, whole (432g)
Raisins
3/4 miniature box (.5 oz) (11g)
Lemon
1 1/4 small (73g)
Lemon juice
1/2 tbsp (8mL)
Cereal Grains and Pasta
Quinoa, uncooked
6 tbsp (64g)
Cornstarch
1/2 tbsp (4g)
Soups, Sauces, and Gravies
Pizza sauce
1 1/2 tbsp (24g)
Sweets
Chocolate, dark, 70-85%
8 square(s) (80g)
snack prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Kale & eggs
95cal, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 can(s) (220g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Caprese salad
249cal, 14p, 9c, 16f (per meal)
3 1/2 tsp (18mL)
1/3 cup leaves, whole (7g)
9 1/3 tbsp cherry tomatoes (87g)
5/8 package (5.5 oz) (90g)
1 3/4 oz (50g)
Recipe has been scaled from original by 0.58x. 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Patty melt
500cal, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Sesame peanut zoodles
588cal, 25p, 26c, 37f (per meal)
1 tsp (5g)
1 tbsp (15mL)
2 tbsp, sliced (16g)
1 tsp (3g)
2 tbsp (30mL)
4 tbsp (64g)
1 cup (90g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 2 days
1. Crunchy Asian tofu salad
587cal, 29p, 37c, 32f (per meal)
4 1/2 cup, shredded (315g)
2 tbsp (30mL)
2 tbsp (30mL)
3 tbsp (27g)
2 tbsp (32g)
1 1/2 medium (92g)
6 tbsp (64g)
1 tbsp (15mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to its package instructions. Set aside.
2
In a small bowl, make the sauce by whisking together the peanut butter, soy sauce, lime juice, and some salt to taste. Add a splash of water if necessary to make it less thick. Set aside.
3
Wrap tofu in some paper towels and press gently to remove any extra water. Cube the tofu.
4
Heat sesame oil to a skillet over medium-low heat and add the tofu cubes. Fry for about 5-7 minutes, flipping occasionally, until the tofu is golden and crisp on the outside. Remove from heat and set aside.
5
Toss the cabbage, quinoa, carrots, peanuts and tofu in a bowl. Drizzle with the peanut dressing. Serve.
breakfast prep - 3 days
1. Avocado toast
336cal, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
snack prep - 3 days
1. Ants on a log
92cal, 3p, 5c, 6f (per meal)
3/4 tbsp (12g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1/4 miniature box (.5 oz) (4g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
dinner prep - 2 days
1. Basic tempeh
443cal, 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. Instant mashed potatoes
207cal, 6p, 40c, 1f (per meal)
4 oz (113g)
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Beets
24cal, 1p, 4c, 0f (per meal)
2 beet(s) (100g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
lunch prep - 1 days
1. Tofu parmesan
349cal, 25p, 12c, 22f (per meal)
1 oz (28g)
1 1/2 tbsp (24g)
1/2 tbsp (8mL)
1/2 tbsp (4g)
1 tbsp (4g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
Slice the tofu lengthwise into flat, wide planks that resemble rectangular slabs. A 14oz (397g) block of tofu will yield two 7oz (198g) planks.
3
In a shallow plate, whisk together cornstarch, nutritional yeast, and a pinch of salt and pepper. Press the tofu planks into the mixture, ensuring all sides are fully coated.
4
Heat oil in a skillet over medium-high heat. Add the tofu and cook until golden brown and crispy, about 3-4 minutes per side.
5
Transfer the tofu planks to a baking sheet. Spread pizza sauce over each plank and sprinkle with cheese.
6
Roast in the oven until the cheese is melted and slightly crispy, about 8-10 minutes. Serve.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Roasted broccoli with nutritional yeast
143cal, 5p, 5c, 10f (per meal)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Egg salad sandwich
542cal, 25p, 26c, 36f (per meal)
2 dash or 1 packet (1g)
1 dash (1g)
2 slice (64g)
1 dash (0g)
1 dash (0g)
1/4 small (18g)
2 tbsp (30mL)
3 medium (132g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
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. Broccoli cheddar scramble
228cal, 13p, 3c, 18f (per meal)
2 large (66g)
4 tsp (20mL)
2 2/3 tbsp, shredded (19g)
2/3 stalk (101g)
2 large (100g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs and egg whites in a bowl with some salt and pepper.
2
Add about 1/3 of the oil in a skillet over medium heat. Add the broccoli and cook for about 4 minutes until broccoli is tender but still firm. Transfer broccoli to a plate and set aside.
3
Wipe out skillet. Add remaining oil to the skillet and place over low heat. Pour in the eggs and gently stir to scramble until curds start to form, about 1-2 minutes.
4
Add in broccoli and cheddar. Continue scrambling until eggs are no longer runny. Serve.
dinner prep - 2 days
1. Low carb asian tofu bowl
589cal, 30p, 12c, 44f (per meal)
3 clove (9g)
1 tbsp (9g)
1/4 cup (68mL)
1 tbsp (6g)
6 tbsp (90mL)
2 1/4 cup, prepared (383g)
1 1/2 cup chopped (137g)
15 oz (425g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
snack prep - 2 days
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Lentils
231cal, 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. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 small (15g)
1/4 bunch (43g)
Recipe has been scaled from original by 0.25x. 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.