2600 calorie low carb vegan meal plan
In just a few clicks, generate your own 2600 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 (2625cal, 200g protein, 120g net carbs, 126g fat, 51g fiber per day) cannot be customized.
Day 1
2650cal, 228g protein, 101g net carbs, 120g fat, 63g fiber
1 serving(s) (350cal, 30p, 27c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (193cal, 3p, 25c, 7f)
1 cup(s) (108cal, 4p, 4c, 7f)
18 2/3 oz (528cal, 52p, 13c, 27f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2650cal, 228g protein, 101g net carbs, 120g fat, 63g fiber
1 serving(s) (350cal, 30p, 27c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (193cal, 3p, 25c, 7f)
1 cup(s) (108cal, 4p, 4c, 7f)
18 2/3 oz (528cal, 52p, 13c, 27f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2600cal, 185g protein, 114g net carbs, 133g fat, 50g fiber
1 serving(s) (350cal, 30p, 27c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (389cal, 16p, 47c, 14f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
4 skewers (466cal, 38p, 11c, 28f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2650cal, 209g protein, 138g net carbs, 119g fat, 47g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 serving(s) (389cal, 16p, 47c, 14f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
1 serving(s) (210cal, 28p, 5c, 8f)
1 banana(s) (117cal, 1p, 24c, 0f)
4 skewers (466cal, 38p, 11c, 28f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2600cal, 184g protein, 149g net carbs, 119g fat, 49g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (302cal, 10p, 30c, 14f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 serving(s) (210cal, 28p, 5c, 8f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (434cal, 17p, 37c, 21f)
1 serving(s) (188cal, 7p, 6c, 14f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2550cal, 176g protein, 124g net carbs, 132g fat, 44g fiber
1 container (136cal, 6p, 20c, 4f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (302cal, 10p, 30c, 14f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 serving(s) (184cal, 6p, 10c, 12f)
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2650cal, 189g protein, 112g net carbs, 142g fat, 41g fiber
1 container (136cal, 6p, 20c, 4f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
1 serving(s) (184cal, 6p, 10c, 12f)
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (57 items)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (347g)
Potatoes
18 oz (511g)
Broccoli
3 1/2 cup chopped (319g)
Collard greens
3 1/3 lbs (1512g)
Garlic
16 1/4 clove(s) (49g)
Fresh ginger
1/2 oz (12g)
Kale leaves
3 1/2 bunch (595g)
Mushrooms
5 oz (141g)
Onion
5/8 medium (2-1/2" dia) (70g)
Shallots
1/2 shallot (57g)
Green pepper
3 tbsp, chopped (28g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Fruits and Fruit Juices
Avocados
5 1/3 avocado(s) (1072g)
Lemon juice
1/2 tbsp (8mL)
Banana
5 medium (7" to 7-7/8" long) (590g)
Canned pineapple
1 1/2 cup, chunks (272g)
Lime juice
2 2/3 tbsp (40mL)
Lemon
3 1/2 small (203g)
Raisins
1 miniature box (.5 oz) (14g)
Nut and Seed Products
Almonds
1/2 lbs (251g)
Sunflower kernels
1 1/2 oz (43g)
Sesame seeds
2 1/3 tbsp (21g)
Roasted cashews
3/4 cup, halves and whole (103g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Other
Ice cubes
3/4 cup (105g)
Nutritional yeast
1 tbsp (4g)
Skewer(s)
8 skewer(s) (8g)
Vegan chik'n strips
2/3 lbs (302g)
Sesame oil
4 tsp (20mL)
Frozen mixed berries
1 cup (136g)
Vegan cheese, sliced
2 slice(s) (40g)
Vegan butter
1 tbsp (14g)
Soy milk yogurt
2 container(s) (301g)
Sriracha chili sauce
1 tbsp (17g)
Beverages
Almond milk, unsweetened
1/4 gallon (840mL)
Protein powder, vanilla
5 scoop (1/3 cup ea) (155g)
Water
1 1/2 gallon (5453mL)
Protein powder
23 scoop (1/3 cup ea) (713g)
Fats and Oils
Oil
5 oz (156mL)
Olive oil
2 oz (62mL)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Soy sauce
3/4 lbs (288mL)
Extra firm tofu
2 1/3 lbs (1058g)
Firm tofu
1 3/4 lbs (780g)
Peanut butter
9 tbsp (147g)
Spices and Herbs
Salt
1 tsp (7g)
Thyme, dried
2 tsp, ground (3g)
Garlic powder
1 1/2 dash (1g)
Black pepper
1/2 tsp, ground (1g)
Balsamic vinegar
1/2 tbsp (8mL)
Soups, Sauces, and Gravies
Barbecue sauce
6 tbsp (105g)
Vegetable broth
1/2 cup(s) (mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
Baked Products
Bread
4 slice(s) (128g)
Cereal Grains and Pasta
Cornstarch
1 tsp (3g)
Seitan
3/4 lbs (340g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
snack prep - 3 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. Cherry tomatoes
20 cals, 1p, 3c, 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.
breakfast prep - 3 days
1. Banana almond protein shake
350 cals, 30p, 27c, 11f (per meal)
1 medium (7" to 7-7/8" long) (118g)
10 almond (12g)
4 tbsp (35g)
1/2 cup (120mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Blend until smooth.
3
Serve.
lunch prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Roasted broccoli with nutritional yeast
110 cals, 4p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Baked fries
195 cals, 3p, 25c, 7f (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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Baked tofu
530 cals, 52p, 13c, 27f (per meal)
56 tsp (280mL)
2 1/3 lbs (1058g)
2 1/3 slices (1" dia) (5g)
2 1/3 tbsp (21g)
Recipe has been scaled from original by 1.17x. 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. Garlic collard greens
265 cals, 12p, 8c, 14f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Bbq tofu & pineapple bowl
390 cals, 16p, 47c, 14f (per meal)
3/4 tbsp (11mL)
6 tbsp (105g)
1 1/2 cup, chunks (272g)
3/4 lbs (340g)
1 1/2 cup chopped (137g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Chik'n satay with peanut sauce
465 cals, 38p, 11c, 28f (per meal)
8 skewer(s) (8g)
1 1/3 inch (2.5cm) cube (7g)
2/3 lbs (302g)
4 tsp (20mL)
2 tbsp (30mL)
2 2/3 tbsp (43g)
Recipe has been scaled from original by 1.33x. 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.
2. Simple kale & avocado salad
385 cals, 8p, 16c, 26f (per meal)
1 2/3 bunch (284g)
1 2/3 small (97g)
1 2/3 avocado(s) (335g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 2 days
1. Protein shake (almond milk)
210 cals, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
255 cals, 29p, 22c, 2f (per meal)
1 cup (136g)
2/3 cup(s) (54g)
2 scoop (1/3 cup ea) (62g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
lunch prep - 2 days
1. Grilled 'cheese' with mushrooms
300 cals, 10p, 30c, 14f (per meal)
2 slice(s) (64g)
1 tsp, ground (1g)
1/2 tbsp (8mL)
1/2 cup, chopped (35g)
1 slice(s) (20g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
3. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Tofu marsala
435 cals, 17p, 37c, 21f (per meal)
1/2 tbsp (8mL)
1 clove(s) (3g)
1/2 shallot (57g)
1 tbsp (15mL)
2 1/2 oz (71g)
5 oz (142g)
1/2 cup(s) (mL)
1 tsp (3g)
1 tbsp (14g)
5 oz (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a large pot and cover with water. Bring to a simmer and cook for 10-15 minutes or until potatoes are fork-tender. Drain and return potatoes to the pot. Add butter and some salt and pepper. Mash with a fork until smooth. Set mashed potatoes aside.
2
In a small bowl, mix the hot broth with the cornstarch and some salt. Stir until incorporated. Set broth mixture aside.
3
Heat just half of the oil in a skillet over medium-high heat. Add the tofu and some salt and pepper. Cook, stirring occasionally until crisp, 4-6 minutes. Transfer tofu to a plate.
4
Heat remaining oil in the same skillet. Add mushrooms and shallot and cook 3-5 until mushrooms begin to brown. Add garlic and cook another minute until fragrant.
5
Add broth and balsamic vinegar. Bring to a simmer and cook until thickened, about 3-5 minutes.
6
Return tofu to the skillet and bring to a simmer. Season to taste with some salt and pepper.
7
Serve tofu marsala with mashed potatoes.
2. Tomato and avocado salad
155 cals, 2p, 4c, 12f (per meal)
2 tsp minced (10g)
2 tsp (10mL)
1/3 avocado(s) (67g)
1/3 medium whole (2-3/5" dia) (41g)
1/2 tsp (3mL)
1 1/3 dash (1g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. 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.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
breakfast prep - 2 days
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
3. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
dinner prep - 2 days
1. Garlic pepper seitan
515 cals, 46p, 25c, 25f (per meal)
3 tbsp (45mL)
6 tbsp, chopped (60g)
3 3/4 clove(s) (11g)
3 tbsp, chopped (28g)
3/4 lbs (340g)
3 dash, ground (1g)
1 1/2 tbsp (23mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Garlic collard greens
265 cals, 12p, 8c, 14f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
snack prep - 2 days
1. Ants on a log
185 cals, 6p, 10c, 12f (per meal)
1/2 miniature box (.5 oz) (7g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1 1/2 tbsp (24g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
lunch prep - 1 days
1. Spicy sriracha peanut tofu
510 cals, 30p, 16c, 36f (per meal)
3/4 tbsp (11mL)
1/4 cup(s) (59mL)
1/2 tbsp (8mL)
1 1/2 tbsp (24g)
1 tbsp (17g)
1 1/2 clove (5g)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. 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. Simple kale & avocado salad
385 cals, 8p, 16c, 26f (per meal)
5/6 bunch (142g)
5/6 small (48g)
5/6 avocado(s) (168g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.