7-day meal plan with recipes and a grocery list
2500 calorie low carb vegan meal plan
2500calories
179gprotein
123gnet carbs
123gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
2525cals, 184g protein, 137g net carbs, 109g fat 64g fiber per day
Breakfast
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Avocado
1/2 serving(s) · 176cal, 2p, 2c, 15f
Soy milk
1 1/2 cup(s) · 127cal, 11p, 3c, 7f
Lunch
Bbq tempeh lettuce wrap
6 lettuce wrap(s) · 494cal, 38p, 39c, 13f
Roasted almonds
3/8 cup(s) · 370cal, 13p, 5c, 30f
Grapes
1 1/3 serving(s) · 77cal, 1p, 12c, 1f
Snacks
Avocado toast
1 slice(s) · 168cal, 5p, 13c, 9f
Cherry tomatoes
6 cherry tomatoes · 21cal, 1p, 3c, 0f
Sunflower seeds
3/4 serving(s) · 135cal, 6p, 2c, 11f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 2
2525cals, 168g protein, 143g net carbs, 122g fat 43g fiber per day
Breakfast
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Avocado
1/2 serving(s) · 176cal, 2p, 2c, 15f
Soy milk
1 1/2 cup(s) · 127cal, 11p, 3c, 7f
Lunch
Bbq tofu & pineapple bowl
2 1/2 serving(s) · 649cal, 27p, 78c, 23f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Snacks
Avocado toast
1 slice(s) · 168cal, 5p, 13c, 9f
Cherry tomatoes
6 cherry tomatoes · 21cal, 1p, 3c, 0f
Sunflower seeds
3/4 serving(s) · 135cal, 6p, 2c, 11f
Dinner
Seitan salad
1 serving(s) · 359cal, 27p, 16c, 18f
Roasted almonds
3/8 cup(s) · 333cal, 11p, 5c, 27f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 3
2425cals, 167g protein, 86g net carbs, 143g fat 35g fiber per day
Breakfast
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Avocado
1/2 serving(s) · 176cal, 2p, 2c, 15f
Soy milk
1 1/2 cup(s) · 127cal, 11p, 3c, 7f
Lunch
Spicy sriracha peanut tofu
1 1/2 serving(s) · 512cal, 30p, 16c, 36f
Pan roasted zucchini
1 serving(s) · 166cal, 3p, 6c, 13f
Dinner
Seitan salad
1 serving(s) · 359cal, 27p, 16c, 18f
Roasted almonds
3/8 cup(s) · 333cal, 11p, 5c, 27f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 4
2450cals, 185g protein, 128g net carbs, 116g fat 40g fiber per day
Breakfast
Small toasted bagel with vegan cream cheese
1/2 bagel(s) · 130cal, 4p, 19c, 4f
Blackberries
2 cup(s) · 139cal, 4p, 12c, 1f
Vegan breakfast sausage links
3 links · 113cal, 14p, 3c, 5f
Lunch
Spicy sriracha peanut tofu
1 1/2 serving(s) · 512cal, 30p, 16c, 36f
Pan roasted zucchini
1 serving(s) · 166cal, 3p, 6c, 13f
Dinner
Chik'n nuggets
8 nuggets · 441cal, 24p, 41c, 18f
Soy milk
3 2/3 cup(s) · 311cal, 26p, 7c, 17f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 5
2525cals, 191g protein, 94g net carbs, 133g fat 44g fiber per day
Breakfast
Small toasted bagel with vegan cream cheese
1/2 bagel(s) · 130cal, 4p, 19c, 4f
Blackberries
2 cup(s) · 139cal, 4p, 12c, 1f
Vegan breakfast sausage links
3 links · 113cal, 14p, 3c, 5f
Lunch
Baked tofu
16 oz · 452cal, 44p, 11c, 23f
Pan roasted zucchini
1 1/2 serving(s) · 250cal, 5p, 9c, 19f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 6
2525cals, 172g protein, 131g net carbs, 127g fat 41g fiber per day
Breakfast
Rice cakes with peanut butter
1 1/2 cake(s) · 359cal, 12p, 19c, 25f
Cherry tomatoes
9 cherry tomatoes · 32cal, 1p, 4c, 0f
Lunch
Easy chickpea salad
1 1/2 serving(s) · 350cal, 18p, 38c, 7f
Roasted cashews
3/8 cup(s) · 348cal, 9p, 17c, 27f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 7
2500cals, 188g protein, 144g net carbs, 111g fat 45g fiber per day
Breakfast
Rice cakes with peanut butter
1 1/2 cake(s) · 359cal, 12p, 19c, 25f
Cherry tomatoes
9 cherry tomatoes · 32cal, 1p, 4c, 0f
Lunch
Easy chickpea salad
1 1/2 serving(s) · 350cal, 18p, 38c, 7f
Roasted cashews
3/8 cup(s) · 348cal, 9p, 17c, 27f
Dinner
Simple seitan
5 oz · 305cal, 38p, 17c, 10f
Tomato and avocado salad
1 1/4 serving(s) · 293cal, 4p, 8c, 23f
Soy milk
2 cup(s) · 169cal, 14p, 4c, 9f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Grocery List (57 items)
Snacks
Small granola bar
3 bar
Plantain chips
1 oz
Rice cakes, any flavor
3 cakes
Fruits and Fruit Juices
Avocados
3 avocado(s)
Lemon juice
1/2 tbsp
Grapes
1 1/3 cup
Canned pineapple
1 1/4 cup, chunks
Blackberries
4 cup
Lime juice
1 1/4 tbsp
Other
Soy milk, unsweetened
10 cup(s)
Coleslaw mix
1 1/2 cup
Nutritional yeast
2 tsp
Soy milk yogurt
3 container(s)
Sriracha chili sauce
2 1/4 tbsp
Dairy-free cream cheese
1 1/2 tbsp
Vegan breakfast sausage links
6 links
Vegan chik'n nuggets
8 nuggets
Frozen riced cauliflower
3 cup, prepared
Protein bar (20g protein)
2 bar
38 more items
Checks off as you shop and updates when you swap a meal.
Recipes
breakfast prep - 3 days
2. Avocado
176cal, 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.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
snack prep - 2 days
1. Avocado toast
168cal, 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
21cal, 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.
dinner prep - 1 days
1. Basic tempeh
295cal, 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
208cal, 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.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
494cal, 38p, 39c, 13f (per meal)
1/4 tbsp (4mL)
1 1/2 cup (135g)
3 tbsp (51g)
6 leaf inner (36g)
6 oz (170g)
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
359cal, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
4 cup(s) (120g)
6 oz (170g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 1 days
1. Bbq tofu & pineapple bowl
649cal, 27p, 78c, 23f (per meal)
1 1/4 cup chopped (114g)
10 oz (284g)
1 1/4 cup, chunks (226g)
5 tbsp (87g)
2 tsp (9mL)
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
512cal, 30p, 16c, 36f (per meal)
2 1/4 tbsp (34g)
3 tbsp (48g)
1 tbsp (15mL)
1/2 cup(s) (118mL)
1 1/2 tbsp (23mL)
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
166cal, 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.
breakfast prep - 2 days
1. Small toasted bagel with vegan cream cheese
130cal, 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
139cal, 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
113cal, 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 - 1 days
1. Chik'n nuggets
441cal, 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.
lunch prep - 1 days
1. Baked tofu
452cal, 44p, 11c, 23f (per meal)
1/2 cup (120mL)
1 tbsp (9g)
1 lbs (454g)
1 slices (1" dia) (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
2. Pan roasted zucchini
250cal, 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.
dinner prep - 2 days
1. Low carb asian tofu bowl
786cal, 40p, 16c, 58f (per meal)
2 cup chopped (182g)
3 cup, prepared (510g)
1/2 cup (120mL)
6 tbsp (90mL)
4 tsp (12g)
4 clove (12g)
4 tsp (8g)
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.
snack prep - 2 days
2. Plantain chips
75cal, 0p, 9c, 4f (per meal)
1 oz (28g)
1
Approximately 3/4 cup = 1 oz
lunch prep - 2 days
1. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
1 1/2 tbsp (23mL)
1 1/2 tbsp (1mL)
1 1/2 can(s) (672g)
3/4 small (53g)
1 1/2 cup cherry tomatoes (224g)
4 1/2 sprigs (5g)
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!
breakfast prep - 2 days
1. Rice cakes with peanut butter
359cal, 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
32cal, 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.
dinner prep - 1 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
2. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
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.
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