2500 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2500 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 (2525cal, 181g protein, 121g net carbs, 128g fat, 39g fiber per day) cannot be customized.
Day 1
2425cal, 212g protein, 122g net carbs, 101g fat, 48g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (264cal, 31p, 22c, 5f)
10 chips (77cal, 1p, 7c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2475cal, 179g protein, 137g net carbs, 116g fat, 40g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (264cal, 31p, 22c, 5f)
10 chips (77cal, 1p, 7c, 5f)
1 serving(s) (457cal, 18p, 37c, 22f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2450cal, 174g protein, 96g net carbs, 133g fat, 43g fiber
4 oz tempeh (434cal, 33p, 15c, 23f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 serving(s) (264cal, 31p, 22c, 5f)
10 chips (77cal, 1p, 7c, 5f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2525cal, 177g protein, 78g net carbs, 147g fat, 47g fiber
6 oz (443cal, 36p, 12c, 23f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2550cal, 158g protein, 135g net carbs, 137g fat, 35g fiber
1/2 serving(s) (244cal, 8p, 14c, 15f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2600cal, 186g protein, 140g net carbs, 130g fat, 29g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
1 apple(s) (310cal, 8p, 26c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2600cal, 186g protein, 140g net carbs, 130g fat, 29g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
1 apple(s) (310cal, 8p, 26c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (56 items)
Legumes and Legume Products
Vegetarian burger crumbles
2 cup (200g)
Lentils, raw
10 tbsp (120g)
Chickpeas, canned
1 1/6 can (523g)
Roasted peanuts
1 1/4 cup (183g)
Soy sauce
6 1/2 oz (155mL)
Firm tofu
2 2/3 lbs (1219g)
Peanut butter
1/4 lbs (96g)
Tempeh
10 oz (284g)
Spices and Herbs
Salt
1/2 tbsp (8g)
Fresh basil
1 oz (26g)
Turmeric, ground
3/4 dash (0g)
Curry powder
1 tsp (2g)
Garlic powder
1 1/4 tsp (4g)
Black pepper
1 1/4 tsp, ground (3g)
Beverages
Water
20 cup(s) (4759mL)
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Vegetables and Vegetable Products
Tomatoes
8 medium whole (2-3/5" dia) (981g)
Cucumber
3 cucumber (8-1/4") (903g)
Garlic
9 2/3 clove(s) (29g)
Kale leaves
2 cup, chopped (80g)
Fresh ginger
1 1/4 oz (36g)
Onion
5/8 medium (2-1/2" dia) (70g)
Broccoli
1 1/2 cup chopped (137g)
Zucchini
3/4 large (242g)
Frozen broccoli
4 cup (364g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (804g)
Lemon juice
3 1/2 fl oz (106mL)
Apples
5 medium (3" dia) (910g)
Lime juice
3 tbsp (45mL)
Strawberries
1 1/4 pint (456g)
Dairy and Egg Products
Eggs
17 large (850g)
Lowfat greek yogurt
3 cup (840g)
Fresh mozzarella cheese
6 oz (170g)
Whole milk
3 1/4 cup (780mL)
String cheese
4 stick (112g)
Kefir, flavored
1 cup (240mL)
Goat cheese
1/2 oz (14g)
Butter
1 1/2 tbsp (20g)
Other
Sweet potato chips
30 chips (43g)
Frozen riced cauliflower
2 1/4 cup, prepared (383g)
Nutritional yeast
1/2 tbsp (2g)
Cottage cheese & fruit cup
4 container (680g)
Fats and Oils
Oil
1/4 lbs (137mL)
Balsamic vinaigrette
3 tbsp (46mL)
Olive oil
3/4 tbsp (11mL)
Soups, Sauces, and Gravies
Vegetable broth
4 cup(s) (mL)
Nut and Seed Products
Coconut milk, canned
1/6 can (77mL)
Sesame seeds
1 oz (27g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Roasted cashews
1/2 cup, halves and whole (69g)
Walnuts
10 tbsp, shelled (63g)
Baked Products
Naan bread
1/2 piece (45g)
Bread
3 slice (96g)
Sweets
Agave
4 tsp (28g)
Cereal Grains and Pasta
Cornstarch
6 tbsp (48g)
dinner prep - 1 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. 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.
2. Boiled eggs
210 cals, 19p, 1c, 14f (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.
3. 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.
snack prep - 3 days
1. Yogurt and cucumber
265 cals, 31p, 22c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
2. Sweet potato chips
75 cals, 1p, 7c, 5f (per meal)
30 chips (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
lunch prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
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.
3. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 1 days
1. Ginger coconut chickpea soup
455 cals, 18p, 37c, 22f (per meal)
2/3 dash (0g)
5/6 cup(s) (197mL)
4 tbsp (48g)
1/6 can (75mL)
1/6 can (75g)
1 tsp (2g)
1/6 slices (1" dia) (0g)
2/3 clove(s) (2g)
1/6 large (25g)
1 tsp (5mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
breakfast prep - 3 days
dinner prep - 2 days
1. Low carb asian tofu bowl
590 cals, 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.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 1 days
1. Peanut tempeh
435 cals, 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. 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.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch 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. Tomato and avocado salad
410 cals, 5p, 12c, 32f (per meal)
1 3/4 tbsp minced (26g)
1 3/4 tbsp (26mL)
7/8 avocado(s) (176g)
7/8 medium whole (2-3/5" dia) (108g)
1/2 tbsp (7mL)
1/2 tsp (1g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.88x. 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.
dinner prep - 1 days
1. Zoodles with avocado sauce
355 cals, 8p, 13c, 23f (per meal)
1/4 cup(s) (59mL)
2 1/4 tbsp (34mL)
7 1/2 cherry tomatoes (128g)
3/4 cup leaves, whole (18g)
3/4 large (242g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Roasted cashews
415 cals, 10p, 20c, 32f (per meal)
1/2 cup, halves and whole (69g)
3. Kefir
150 cals, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.
breakfast prep - 2 days
1. Creamy scrambled eggs
365 cals, 26p, 3c, 27f (per meal)
4 large (200g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (9g)
2 tbsp (30mL)
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
3. 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. Apple & peanut butter
310 cals, 8p, 26c, 17f (per meal)
1
Slice an apple and spread peanut butter evenly over each slice.
dinner prep - 2 days
1. Lemon ginger tofu chik'n
745 cals, 37p, 49c, 43f (per meal)
4 tsp (28g)
2 tbsp (18g)
4 clove(s) (12g)
6 inch (2.5cm) cube (30g)
3 tbsp (45mL)
4 tbsp (60mL)
6 tbsp (48g)
4 tbsp (60mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.