2500 calorie low carb vegan meal plan
In just a few clicks, generate your own 2500 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 (2500cal, 179g protein, 123g net carbs, 123g fat, 45g fiber per day) cannot be customized.
Day 1
2525cal, 184g protein, 137g net carbs, 109g fat, 64g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
1 slice(s) (168cal, 5p, 13c, 9f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2525cal, 168g protein, 143g net carbs, 122g fat, 43g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 serving(s) (649cal, 27p, 78c, 23f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 slice(s) (168cal, 5p, 13c, 9f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2425cal, 167g protein, 86g net carbs, 143g fat, 35g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 serving(s) (166cal, 3p, 6c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2450cal, 185g protein, 128g net carbs, 116g fat, 40g fiber
1/2 bagel(s) (130cal, 4p, 19c, 4f)
3 links (113cal, 14p, 3c, 5f)
2 cup(s) (139cal, 4p, 12c, 1f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 serving(s) (166cal, 3p, 6c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2525cal, 191g protein, 94g net carbs, 133g fat, 44g fiber
1/2 bagel(s) (130cal, 4p, 19c, 4f)
3 links (113cal, 14p, 3c, 5f)
2 cup(s) (139cal, 4p, 12c, 1f)
16 oz (452cal, 44p, 11c, 23f)
1 1/2 serving(s) (250cal, 5p, 9c, 19f)
2 serving(s) (786cal, 40p, 16c, 58f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2525cal, 172g protein, 131g net carbs, 127g fat, 41g fiber
1 1/2 cake(s) (359cal, 12p, 19c, 25f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
2 serving(s) (786cal, 40p, 16c, 58f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2500cal, 188g protein, 144g net carbs, 111g fat, 45g fiber
1 1/2 cake(s) (359cal, 12p, 19c, 25f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
5 oz (305cal, 38p, 17c, 10f)
2 cup(s) (169cal, 14p, 4c, 9f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (57 items)
Cereal Grains and Pasta
Quinoa, uncooked
1/3 cup (57g)
Seitan
2/3 lbs (312g)
Beverages
Water
22 cup(s) (5254mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fats and Oils
Oil
5 oz (151mL)
Salad dressing
2 tbsp (30mL)
Olive oil
4 tbsp (57mL)
Legumes and Legume Products
Tempeh
10 oz (284g)
Firm tofu
3 lbs (1446g)
Soy sauce
2/3 lbs (255mL)
Peanut butter
1/2 cup (144g)
Extra firm tofu
1 lbs (454g)
Chickpeas, canned
1 1/2 can (672g)
Other
Soy milk, unsweetened
10 cup (2441mL)
Coleslaw mix
1 1/2 cup (135g)
Nutritional yeast
2 tsp (3g)
Soy milk yogurt
3 container(s) (451g)
Sriracha chili sauce
2 1/4 tbsp (34g)
Vegan chik'n nuggets
8 nuggets (172g)
Vegan breakfast sausage links
6 links (135g)
Dairy-free cream cheese
1 1/2 tbsp (23g)
Frozen riced cauliflower
3 cup, prepared (510g)
Protein bar (20g protein)
2 bar (100g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (628g)
Lemon juice
1/2 tbsp (8mL)
Grapes
1 1/3 cup (123g)
Canned pineapple
1 1/4 cup, chunks (226g)
Blackberries
4 cup (576g)
Lime juice
1 1/4 tbsp (19mL)
Snacks
Small granola bar
3 bar (75g)
Rice cakes, any flavor
3 cakes (27g)
Plantain chips
1 oz (28g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Almonds
56 tsp, whole (167g)
Roasted cashews
1 cup, halves and whole (131g)
Pecans
3/4 cup, halves (74g)
Sesame seeds
3/4 oz (21g)
Baked Products
Bread
2 slice (64g)
Bagel
1 small bagel (3" dia) (69g)
Vegetables and Vegetable Products
Tomatoes
8 1/4 medium whole (2-3/5" dia) (1014g)
Romaine lettuce
6 leaf inner (36g)
Bell pepper
3/4 small (56g)
Fresh spinach
4 cup(s) (120g)
Broccoli
3 1/4 cup chopped (296g)
Zucchini
3 1/2 medium (686g)
Garlic
7 clove (21g)
Ketchup
2 tbsp (34g)
Fresh ginger
10 1/4 g (10g)
Fresh parsley
4 1/2 sprigs (5g)
Onion
2/3 medium (2-1/2" dia) (71g)
Soups, Sauces, and Gravies
Barbecue sauce
4 fl oz (138g)
Apple cider vinegar
1 1/2 tbsp (1mL)
Spices and Herbs
Black pepper
1/2 oz (13g)
Oregano, dried
1 3/4 tsp, ground (3g)
Garlic powder
2 tsp (6g)
Salt
2 tsp (12g)
Balsamic vinegar
1 1/2 tbsp (23mL)
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
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. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
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. 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.
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 - 1 days
1. Bbq tofu & pineapple bowl
650 cals, 27p, 78c, 23f (per meal)
2 tsp (9mL)
5 tbsp (87g)
1 1/4 cup, chunks (226g)
10 oz (284g)
1 1/4 cup chopped (114g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
snack prep - 3 days
lunch prep - 2 days
1. Spicy sriracha peanut tofu
510 cals, 30p, 16c, 36f (per meal)
1 1/2 tbsp (23mL)
1/2 cup(s) (118mL)
1 tbsp (15mL)
3 tbsp (48g)
2 1/4 tbsp (34g)
3 clove (9g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Pan roasted zucchini
165 cals, 3p, 6c, 13f (per meal)
2 medium (392g)
1 tbsp, ground (7g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (6g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
dinner prep - 1 days
1. Chik'n nuggets
440 cals, 24p, 41c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
1. Small toasted bagel with vegan cream cheese
130 cals, 4p, 19c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Blackberries
140 cals, 4p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
3. Vegan breakfast sausage links
115 cals, 14p, 3c, 5f (per meal)
6 links (135g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
dinner prep - 2 days
1. Low carb asian tofu bowl
785 cals, 40p, 16c, 58f (per meal)
4 clove (12g)
4 tsp (12g)
6 tbsp (90mL)
4 tsp (8g)
1/2 cup (120mL)
3 cup, prepared (510g)
2 cup chopped (182g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 4x. 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.
lunch prep - 1 days
1. Baked tofu
450 cals, 44p, 11c, 23f (per meal)
1/2 cup (120mL)
1 lbs (454g)
1 slices (1" dia) (2g)
1 tbsp (9g)
Recipe has been scaled from original by 0.5x. 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. Pan roasted zucchini
250 cals, 5p, 9c, 19f (per meal)
1 1/2 medium (294g)
3/4 tbsp, ground (5g)
1/4 tbsp, ground (1g)
1/4 tbsp (2g)
1/4 tbsp (5g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
breakfast prep - 2 days
1. Rice cakes with peanut butter
360 cals, 12p, 19c, 25f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
2. Roasted cashews
350 cals, 9p, 17c, 27f (per meal)
6 2/3 tbsp, halves and whole (57g)
snack prep - 2 days
2. Plantain chips
75 cals, 0p, 9c, 4f (per meal)
1 oz (28g)
1
Approximately 3/4 cup = 1 oz
dinner prep - 1 days
1. Simple seitan
305 cals, 38p, 17c, 10f (per meal)
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.