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 (2425cal, 172g protein, 124g net carbs, 118g fat, 42g fiber per day) cannot be customized.
Day 1
2425cal, 169g protein, 92g net carbs, 140g fat, 32g fiber
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 serving(s) (659cal, 25p, 10c, 56f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/4 cup (137cal, 1p, 31c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2425cal, 169g protein, 92g net carbs, 140g fat, 32g fiber
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 serving(s) (659cal, 25p, 10c, 56f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/4 cup (137cal, 1p, 31c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2525cal, 183g protein, 143g net carbs, 122g fat, 29g fiber
1 serving(s) (563cal, 24p, 12c, 45f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/4 cup (137cal, 1p, 31c, 0f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (662cal, 43p, 22c, 40f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2450cal, 184g protein, 129g net carbs, 115g fat, 39g fiber
1 serving(s) (563cal, 24p, 12c, 45f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (662cal, 43p, 22c, 40f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2325cal, 175g protein, 139g net carbs, 95g fat, 52g fiber
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2375cal, 171g protein, 138g net carbs, 102g fat, 53g fiber
1/2 serving(s) (104cal, 3p, 16c, 1f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2400cal, 151g protein, 136g net carbs, 115g fat, 54g fiber
1/2 serving(s) (104cal, 3p, 16c, 1f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 sandwich(es) (485cal, 16p, 53c, 19f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (53 items)
Spices and Herbs
Black pepper
1/3 tsp (0g)
Salt
1/3 tsp (1g)
Dijon mustard
2 tbsp (30g)
Fresh basil
2 tbsp, chopped (5g)
Paprika
1 tsp (2g)
Thyme, dried
2 tsp, leaves (2g)
Vanilla extract
1 tsp (5mL)
Vegetables and Vegetable Products
Frozen broccoli
5 cup (455g)
Bell pepper
1 1/2 medium (179g)
Garlic
7 clove(s) (21g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (552g)
Onion
2/3 small (47g)
Beets, precooked (canned or refrigerated)
18 beets (2" dia, sphere) (900g)
Kale leaves
3 cup, chopped (120g)
Baby carrots
56 medium (560g)
Dairy and Egg Products
Butter
5/6 stick (91g)
Cheddar cheese
1/2 cup, shredded (53g)
Eggs
11 large (550g)
Fresh mozzarella cheese
10 oz (284g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Legumes and Legume Products
Vegetarian burger crumbles
3 1/2 cup (350g)
Hummus
14 1/3 oz (407g)
Firm tofu
1 lbs (454g)
Chickpeas, canned
2 can (832g)
Peanut butter
2 tbsp (32g)
Tempeh
6 oz (170g)
Beverages
Water
18 1/4 cup (4378mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Fruits and Fruit Juices
Banana
5 medium (7" to 7-7/8" long) (590g)
Raisins
3/4 cup, packed (124g)
Lemon juice
2 fl oz (55mL)
Canned black olives
12 large olives (53g)
Raspberries
3 cup (369g)
Blueberries
4 tbsp (37g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Walnuts
1 cup, chopped (116g)
Pecans
1 cup, halves (99g)
Sunflower kernels
2 1/2 oz (71g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Fats and Oils
Mayonnaise
4 tbsp (60mL)
Balsamic vinaigrette
2 tbsp (31mL)
Oil
2 2/3 oz (82mL)
Olive oil
2 tbsp (30mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Salad dressing
1/3 cup (79mL)
Baked Products
Bread
8 1/2 slice (272g)
Other
Vegan chik'n strips
10 oz (284g)
Mixed greens
8 1/4 cup (248g)
Cottage cheese & fruit cup
4 container (680g)
Vegan sausage
4 sausage (400g)
Soups, Sauces, and Gravies
Vegetable broth
6 cup(s) (mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup(s) (41g)
Sweets
Maple syrup
1 tsp (5mL)
dinner prep - 2 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Buttered broccoli
265 cals, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Egg & cheese mini muffin
280 cals, 22p, 2c, 21f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
snack prep - 3 days
1. Bell pepper strips and hummus
85 cals, 4p, 5c, 4f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 2 days
1. Walnut crusted tofu
660 cals, 25p, 10c, 56f (per meal)
4 tbsp (60mL)
1 lbs (454g)
2/3 cup, chopped (77g)
2 tbsp (30g)
4 clove(s) (12g)
2 tsp (10mL)
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 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 mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 3 days
1. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
dinner prep - 2 days
1. Mediterranean chik'n salad with lemon yogurt dressing
660 cals, 43p, 22c, 40f (per meal)
10 oz (283g)
3 cup (90g)
2/3 cup(s) (160g)
12 large olives (53g)
6 tbsp (105g)
1 cup cherry tomatoes (149g)
2/3 small (47g)
2 tbsp (30mL)
4 tbsp (60mL)
1 tsp (2g)
1 tsp, leaves (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
lunch prep - 2 days
1. Beet & mozzarella salad
565 cals, 24p, 12c, 45f (per meal)
4 beets (2" dia, sphere) (200g)
6 oz (170g)
1/3 cup, chopped (39g)
2 tbsp (30mL)
1 tbsp (15mL)
1 tsp, leaves (1g)
1
In a small bowl, mix together the olive oil, lemon juice, thyme and salt/pepper to taste. Set aside.
2
In a larger bowl, toss the beets, mozzarella, and walnuts together. Top with dressing and serve.
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Raspberries
110 cals, 2p, 10c, 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.
dinner prep - 2 days
1. Chickpea & kale soup
410 cals, 20p, 42c, 11f (per meal)
1/2 tbsp (8mL)
3 clove(s) (9g)
6 cup(s) (mL)
3 cup, chopped (120g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. 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. 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. Beets
170 cals, 6p, 28c, 1f (per meal)
14 beets (2" dia, sphere) (700g)
Recipe has been scaled from original by 2.33x. 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.
breakfast prep - 2 days
1. Blueberry vanilla oatmeal
105 cals, 3p, 16c, 1f (per meal)
1/2 cup(s) (41g)
4 tbsp (37g)
1 tsp (5mL)
1 tsp (5mL)
3/4 cup(s) (178mL)
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
snack prep - 2 days
1. Carrots and hummus
285 cals, 10p, 24c, 11f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
485 cals, 16p, 53c, 19f (per meal)
2 slice (64g)
1 medium (7" to 7-7/8" long) (118g)
2 tbsp (32g)
1 spray(s) , about 1/3 second each (0g)
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Simple mixed greens and tomato salad
265 cals, 6p, 18c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner 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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)