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 (2500cals, 185g protein, 137g net carbs, 119g fat 36g fiber per day) cannot be customized.
Day 1
2475cals, 167g protein, 156g net carbs, 112g fat 44g fiber per day
1 sandwich(es) (500cal, 20p, 38c, 26f)
4 serving(s) (271cal, 5p, 17c, 19f)
1 1/2 serving(s) (236cal, 17p, 5c, 16f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
2 serving(s) (386cal, 6p, 49c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2475cals, 213g protein, 146g net carbs, 101g fat 31g fiber per day
5 skewers (583cal, 47p, 14c, 35f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 serving(s) (480cal, 33p, 31c, 22f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2550cals, 163g protein, 118g net carbs, 141g fat 38g fiber per day
1 waffle(s) (201cal, 6p, 16c, 12f)
1 cup(s) (72cal, 2p, 7c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
5 skewers (583cal, 47p, 14c, 35f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
3 square(s) (180cal, 2p, 11c, 13f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 serving(s) (659cal, 25p, 10c, 56f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2550cals, 185g protein, 139g net carbs, 122g fat 38g fiber per day
1 waffle(s) (201cal, 6p, 16c, 12f)
1 cup(s) (72cal, 2p, 7c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
3 square(s) (180cal, 2p, 11c, 13f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (119cal, 3p, 21c, 1f)
2 serving(s) (82cal, 5p, 8c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2500cals, 197g protein, 142g net carbs, 112g fat 31g fiber per day
2 waffle(s) (237cal, 12p, 29c, 8f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (119cal, 3p, 21c, 1f)
2 serving(s) (82cal, 5p, 8c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2500cals, 186g protein, 130g net carbs, 122g fat 35g fiber per day
2 waffle(s) (237cal, 12p, 29c, 8f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
1 serving(s) (210cal, 2p, 25c, 9f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
21 oz (756cal, 46p, 35c, 47f)
1/2 cup(s) (54cal, 2p, 2c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2500cals, 186g protein, 130g net carbs, 122g fat 35g fiber per day
2 waffle(s) (237cal, 12p, 29c, 8f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 1/2 serving(s) (245cal, 4p, 10c, 19f)
1 serving(s) (210cal, 2p, 25c, 9f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
21 oz (756cal, 46p, 35c, 47f)
1/2 cup(s) (54cal, 2p, 2c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (53 items)
Fruits and Fruit Juices
Raspberries
6 cup (733g)
Grapes
4 1/2 cup (414g)
Lime juice
2 1/2 tbsp (38mL)
Fruit juice
21 1/3 fl oz (640mL)
Lemon juice
1 tsp (5mL)
Lemon
3 small (174g)
Beverages
Protein powder
19 1/2 scoop (1/3 cup ea) (605g)
Water
17 1/2 cup(s) (4148mL)
Dairy and Egg Products
Whole milk
9 cup(s) (2141mL)
Eggs
22 1/2 medium (996g)
Butter
1/4 cup (59g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Fats and Oils
Salad dressing
1/2 cup (107mL)
Oil
1/4 lbs (103mL)
Vegan mayonnaise
2 tbsp (30g)
Mayonnaise
1/2 cup (120mL)
Olive oil
4 tsp (20mL)
Other
Mixed greens
6 cup (180g)
Veggie burger patty
1 patty (71g)
Italian seasoning
4 dash (2g)
Vegan sausage
5 sausage (500g)
Skewer(s)
10 skewer(s) (10g)
Vegan chik'n strips
13 1/3 oz (378g)
Sesame oil
5 tsp (25mL)
Nutritional yeast
1/2 tbsp (2g)
Spices and Herbs
Dijon mustard
1 1/2 tbsp (23g)
Salt
1/4 oz (7g)
Black pepper
2 1/4 g (2g)
Cajun seasoning
1/4 tbsp (2g)
Yellow mustard
1/4 tbsp or 1 packet (4g)
Paprika
3 dash (2g)
Rosemary, dried
2 tsp (2g)
Lemon pepper
1/2 tbsp (3g)
Vegetables and Vegetable Products
Onion
1 1/4 small (88g)
Frozen sugar snap peas
3 2/3 cup (528g)
Potatoes
1 2/3 lbs (764g)
Broccoli
2 cup chopped (182g)
Carrots
3 1/2 medium (206g)
Fresh ginger
1 2/3 inch (2.5cm) cube (8g)
Romaine lettuce
3/4 hearts (375g)
Tomatoes
3/4 medium whole (2-3/5" dia) (92g)
Garlic
2 clove(s) (6g)
Frozen green beans
3 1/3 cup (403g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Baked Products
Bread
9 oz (256g)
Frozen waffles
8 waffles (280g)
Legumes and Legume Products
Firm tofu
3 1/2 lbs (1630g)
Peanut butter
1/3 cup (85g)
Vegetarian burger crumbles
4 cup (400g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Walnuts
1/3 cup, chopped (39g)
Sweets
Chocolate, dark, 70-85%
9 square(s) (90g)
Cereal Grains and Pasta
Cornstarch
6 tbsp (48g)
snack prep - 2 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Raspberries
48cal, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Boiled eggs
208cal, 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.
lunch 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. Simple mixed greens salad
271cal, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Cajun tofu
236cal, 17p, 5c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Baked fries
386cal, 6p, 49c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Buttered sugar snap peas
161cal, 4p, 6c, 11f (per meal)
1 cup (144g)
1 tbsp (14g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
480cal, 33p, 31c, 22f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
lunch prep - 2 days
1. Chik'n satay with peanut sauce
583cal, 47p, 14c, 35f (per meal)
10 skewer(s) (10g)
1 2/3 inch (2.5cm) cube (8g)
13 1/3 oz (378g)
5 tsp (25mL)
2 1/2 tbsp (38mL)
1/4 cup (53g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
breakfast prep - 2 days
1. Waffles & peanut butter
201cal, 6p, 16c, 12f (per meal)
1
Toast waffles according to package instructions.
2
Spread peanut butter on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and peanut butter sandwich. Serve.
3. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and 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.
dinner prep - 1 days
1. Walnut crusted tofu
659cal, 25p, 10c, 56f (per meal)
2 tbsp (30mL)
1/2 lbs (227g)
1/3 cup, chopped (39g)
1 tbsp (15g)
2 clove(s) (6g)
1 tsp (5mL)
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 salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
3/4 hearts (375g)
3/8 medium (23g)
3/4 medium whole (2-3/5" dia) (92g)
1 tbsp (17mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Vegan sausage
536cal, 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. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Homemade mashed potatoes
119cal, 3p, 21c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Egg salad sandwich
813cal, 38p, 39c, 53f (per meal)
3 dash or 1 packet (2g)
1 1/2 dash (1g)
3 slice (96g)
1 1/2 dash (0g)
1 1/2 dash (1g)
3/8 small (26g)
3 tbsp (45mL)
4 1/2 medium (198g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 3 days
1. Waffles & Greek yogurt
237cal, 12p, 29c, 8f (per meal)
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
snack prep - 3 days
1. Dark chocolate & raspberries
69cal, 1p, 4c, 4f (per meal)
3. Raspberries
54cal, 1p, 5c, 1f (per meal)
2 1/4 cup (277g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted rosemary sweet potatoes
210cal, 2p, 25c, 9f (per meal)
2 tsp (2g)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
4 tsp (20mL)
1 1/3 sweetpotato, 5" long (280g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Buttered green beans
245cal, 4p, 10c, 19f (per meal)
3 1/3 cup (403g)
1/3 tsp (1g)
1/3 tsp (0g)
1/4 cup (45g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Lemon pepper tofu
756cal, 46p, 35c, 47f (per meal)
1/2 tbsp (3g)
3 tbsp (45mL)
6 tbsp (48g)
3 small (174g)
2 1/2 lbs (1191g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Roasted broccoli with nutritional yeast
54cal, 2p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. 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.