2600 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2600 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 (2600cal, 173g protein, 130g net carbs, 134g fat, 47g fiber per day) cannot be customized.
Day 1
2500cal, 167g protein, 149g net carbs, 119g fat, 41g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 sandwich(es) (760cal, 33p, 56c, 40f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2575cal, 184g protein, 125g net carbs, 126g fat, 50g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 sandwich(es) (760cal, 33p, 56c, 40f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2650cal, 174g protein, 113g net carbs, 143g fat, 52g fiber
1 eggs (99cal, 7p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 toast(s) (481cal, 17p, 35c, 22f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
1 serving(s) (273cal, 13p, 28c, 7f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2650cal, 174g protein, 113g net carbs, 143g fat, 52g fiber
1 eggs (99cal, 7p, 1c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 toast(s) (481cal, 17p, 35c, 22f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
1 serving(s) (273cal, 13p, 28c, 7f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2600cal, 175g protein, 121g net carbs, 142g fat, 35g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (453cal, 35p, 36c, 18f)
3 serving(s) (332cal, 11p, 17c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2650cal, 174g protein, 150g net carbs, 132g fat, 42g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (453cal, 35p, 36c, 18f)
3 serving(s) (332cal, 11p, 17c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2650cal, 167g protein, 139g net carbs, 135g fat, 54g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 sandwich(es) (452cal, 15p, 34c, 25f)
2 bar(s) (408cal, 20p, 24c, 24f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (53 items)
Vegetables and Vegetable Products
Kale leaves
6 oz (165g)
Ketchup
5 2/3 tbsp (96g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (459g)
Bell pepper
3/4 large (123g)
Garlic
6 clove(s) (17g)
Cauliflower
3 cup(s), riced (384g)
Eggplant
3/4 eggplant, unpeeled (approx 1-1/4 lb) (409g)
Fresh green beans
1 1/2 lbs (680g)
Onion
2 1/2 tbsp minced (38g)
Fruits and Fruit Juices
Lemon
1/2 small (29g)
Avocados
4 3/4 avocado(s) (955g)
Lemon juice
1 fl oz (33mL)
Peach
4 medium (2-2/3" dia) (600g)
Lime juice
2 1/2 tbsp (38mL)
Other
Meatless chik'n tenders
6 2/3 pieces (170g)
Cottage cheese & fruit cup
4 container (680g)
Mixed greens
2 cup (60g)
Roasted chickpeas
1 cup (113g)
Nutritional yeast
1/2 tbsp (2g)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Garlic powder
2 tsp (7g)
Crushed red pepper
1 1/4 tsp (2g)
Chili powder
2 tsp (5g)
Ground cumin
2 tbsp (14g)
Salt
1 tsp (6g)
Black pepper
1/4 tbsp, ground (2g)
Ground coriander
4 dash (1g)
Baked Products
Bread
22 1/2 oz (640g)
Bread crumbs
1/3 cup (36g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Dairy and Egg Products
Eggs
13 medium (568g)
String cheese
4 stick (112g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Butter
1/4 cup (64g)
Sliced cheese
6 slice (1 oz ea) (168g)
Cheese
1 slice (1 oz each) (28g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Walnuts
6 tbsp, shelled (38g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Almonds
1/2 lbs (219g)
Legumes and Legume Products
Firm tofu
3/4 lbs (340g)
Tempeh
3/4 lbs (340g)
Chickpeas, canned
2 can (896g)
Soy sauce
1 1/2 oz (35mL)
Peanut butter
2 tbsp (32g)
Fats and Oils
Oil
4 oz (126mL)
Olive oil
1 tbsp (17mL)
Soups, Sauces, and Gravies
Pesto sauce
1/2 cup (128g)
Hot sauce
1 1/2 tbsp (23mL)
Vegetable broth
4 cup(s) (mL)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Snacks
High-protein granola bar
2 bar (80g)
dinner prep - 1 days
1. Crispy chik'n tenders
380 cals, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast 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)
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
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
760 cals, 33p, 56c, 40f (per meal)
3/4 lbs (340g)
1 tsp (2g)
2 cup (60g)
2 tsp (5g)
4 tsp (8g)
4 tsp (20mL)
6 tbsp (96g)
8 slice(s) (256g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
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.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. 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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 3 days
1. Skillet cauliflower tots
215 cals, 10p, 7c, 15f (per meal)
1 1/2 tbsp (23mL)
2 tbsp (30mL)
1 tbsp (8g)
3 extra large (168g)
3 cup(s), riced (384g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
dinner 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.
lunch prep - 2 days
1. Spiced chickpea & avocado toast
480 cals, 17p, 35c, 22f (per meal)
1/2 tsp (3mL)
2 dash (0g)
2 tsp (4g)
1 tsp (5mL)
1 avocado(s) (201g)
1 can (448g)
2 slice(s) (64g)
1
Preheat oven to 400°F (200°C).
2
Toss chickpeas with oil, cumin, and a dash of salt. Place on a baking sheet and roast in the oven for 10-15 minutes, until golden.
3
Meanwhile, mash avocado in a bowl with the back of a fork. Add in lemon juice and a pinch of salt/pepper. Mash until well combined.
4
Toast bread.
5
Assemble by spreading avocado mash on the bread and top with a heaping pile of spiced chickpeas and the crushed red pepper flakes. Serve.
breakfast prep - 3 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Breaded seitan nuggets
455 cals, 35p, 36c, 18f (per meal)
4 tbsp (68g)
1/2 lbs (227g)
1/3 cup (36g)
2 tbsp (30mL)
2 tbsp (30mL)
1 dash, ground (0g)
4 dash (1g)
4 dash (1g)
1 tsp (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Green beans with almonds & lemon
330 cals, 11p, 17c, 20f (per meal)
1 1/2 lbs (680g)
1 1/2 tbsp (21g)
1 tbsp (15mL)
6 tbsp, slivered (41g)
3 dash (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil and add the green beans. Cook for about 4-6 minutes, until tender. Drain and transfer to a bowl.
2
Meanwhile, add the butter to a small skillet over medium heat and melt.
3
When sizzling, add almonds and cook for about a minute until almonds are lightly toasted.
4
Add the lemon juice and salt and stir, continuing to cook for about 30 more seconds.
5
Drizzle butter and almond mixture over green beans.
6
Serve.
lunch prep - 2 days
1. Grilled cheese sandwich
745 cals, 33p, 37c, 49f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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
lunch prep - 1 days
1. Eggplant pesto sandwich
450 cals, 15p, 34c, 25f (per meal)
1/2 small (229g)
1/2 tbsp (8mL)
1 tbsp (16g)
1 clove (3g)
1 roll (3-1/2" dia) (57g)
3 slice(s), thin/small (45g)
1 slice (1 oz each) (28g)
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
dinner 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
350 cals, 5p, 10c, 28f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. 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.