7-day meal plan with recipes and a grocery list
2600 calorie low carb vegetarian meal plan
2575calories
183gprotein
121gnet carbs
133gfat
per day
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About this 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.Day 1
2525cals, 194g protein, 66g net carbs, 149g fat 31g fiber per day
Lunch
Baked tofu
13 1/3 oz · 377cal, 37p, 9c, 20f
Simple sauteed spinach
4 serving(s) · 398cal, 14p, 9c, 29f
Snacks
Celery and ranch
1 serving(s) · 148cal, 1p, 3c, 14f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Spicy sriracha peanut tofu
2 serving(s) · 682cal, 39p, 21c, 48f
Caprese salad
3/4 serving(s) · 107cal, 6p, 4c, 7f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 2
2625cals, 172g protein, 93g net carbs, 158g fat 41g fiber per day
Lunch
Rosemary mushroom cheese sandwich
1 1/2 sandwich(es) · 612cal, 34p, 40c, 32f
Pistachios
1 serving(s) · 188cal, 7p, 6c, 14f
Snacks
Celery and ranch
1 serving(s) · 148cal, 1p, 3c, 14f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Salsa verde tofu salad
2 serving(s) · 705cal, 31p, 22c, 47f
Pecans
1/4 cup · 183cal, 2p, 1c, 18f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 3
2625cals, 174g protein, 116g net carbs, 143g fat 43g fiber per day
Breakfast
Toast with butter
2 slice(s) · 227cal, 8p, 24c, 10f
Boiled eggs
2 egg(s) · 139cal, 13p, 1c, 10f
Lunch
Rosemary mushroom cheese sandwich
1 1/2 sandwich(es) · 612cal, 34p, 40c, 32f
Pistachios
1 serving(s) · 188cal, 7p, 6c, 14f
Snacks
Celery and peanut butter
1/2 serving(s) · 109cal, 4p, 3c, 8f
Blackberries
3/4 cup(s) · 52cal, 2p, 5c, 1f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Salsa verde tofu salad
2 serving(s) · 705cal, 31p, 22c, 47f
Pecans
1/4 cup · 183cal, 2p, 1c, 18f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 4
2600cals, 191g protein, 117g net carbs, 136g fat 38g fiber per day
Breakfast
Toast with butter
2 slice(s) · 227cal, 8p, 24c, 10f
Boiled eggs
2 egg(s) · 139cal, 13p, 1c, 10f
Lunch
Cheese and guac tacos
4 taco(s) · 700cal, 30p, 8c, 58f
Roasted peanuts
1/6 cup(s) · 173cal, 7p, 3c, 14f
Snacks
Celery and peanut butter
1/2 serving(s) · 109cal, 4p, 3c, 8f
Blackberries
3/4 cup(s) · 52cal, 2p, 5c, 1f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Tempeh & mushroom stir fry
1/2 serving(s) · 443cal, 33p, 49c, 8f
Simple mozzarella and tomato salad
1 1/2 serving(s) · 363cal, 21p, 10c, 25f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 5
2575cals, 183g protein, 151g net carbs, 118g fat 47g fiber per day
Breakfast
Toast with butter
2 slice(s) · 227cal, 8p, 24c, 10f
Boiled eggs
2 egg(s) · 139cal, 13p, 1c, 10f
Lunch
Strawberry avocado goat cheese panini
1 1/2 serving(s) · 731cal, 25p, 42c, 44f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Snacks
Celery and peanut butter
1/2 serving(s) · 109cal, 4p, 3c, 8f
Blackberries
3/4 cup(s) · 52cal, 2p, 5c, 1f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Tempeh & mushroom stir fry
1/2 serving(s) · 443cal, 33p, 49c, 8f
Simple mozzarella and tomato salad
1 1/2 serving(s) · 363cal, 21p, 10c, 25f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 6
2575cals, 180g protein, 151g net carbs, 119g fat 45g fiber per day
Breakfast
Scrambled eggs with spinach, parmesan & tomato
1/2 serving(s) · 124cal, 9p, 2c, 9f
Nectarine
2 nectarine(s) · 140cal, 3p, 25c, 1f
Rice cakes with peanut butter
1/2 cake(s) · 120cal, 4p, 6c, 8f
Lunch
Strawberry avocado goat cheese panini
1 1/2 serving(s) · 731cal, 25p, 42c, 44f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Dinner
Vegan sausage & veggie sheet pan
1 1/2 serving(s) · 720cal, 49p, 46c, 32f
Caprese salad
1/2 serving(s) · 71cal, 4p, 2c, 5f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 7
2550cals, 189g protein, 154g net carbs, 107g fat 54g fiber per day
Breakfast
Scrambled eggs with spinach, parmesan & tomato
1/2 serving(s) · 124cal, 9p, 2c, 9f
Nectarine
2 nectarine(s) · 140cal, 3p, 25c, 1f
Rice cakes with peanut butter
1/2 cake(s) · 120cal, 4p, 6c, 8f
Lunch
Sesame orange tofu
7 oz tofu · 377cal, 18p, 35c, 17f
Garlic collard greens
2 3/4 serving(s) · 438cal, 20p, 13c, 23f
Dinner
Vegan sausage & veggie sheet pan
1 1/2 serving(s) · 720cal, 49p, 46c, 32f
Caprese salad
1/2 serving(s) · 71cal, 4p, 2c, 5f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Grocery List (62 items)
Legumes and Legume Products
Soy sauce
6 1/2 oz
Extra firm tofu
13 1/3 oz
Peanut butter
1/2 cup
Firm tofu
2 lbs
Black beans
1/2 cup
Roasted peanuts
1/2 cup
Tempeh
1/2 lbs
Nut and Seed Products
Sesame seeds
10 1/2 g
Pistachios, shelled
1/2 cup
Pecans
1/2 cup, halves
Roasted pumpkin seeds, unsalted
1/2 cup
Vegetables and Vegetable Products
Fresh ginger
5/6 slices (1" dia)
Fresh spinach
18 cup(s)
Garlic
9 1/2 clove(s)
Raw celery
9 stalk, medium (7-1/2" - 8" long)
Tomatoes
5 1/2 medium whole (2-3/5" dia)
Mushrooms
9 1/2 oz
Bell pepper
1 large
Carrots
3 medium
Broccoli
3 cup chopped
Potatoes
3 small (1-3/4" to 2-1/4" dia.)
Collard greens
22 oz
40 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 1 days
1. Baked tofu
377cal, 37p, 9c, 20f (per meal)
6 2/3 tbsp (100mL)
2 1/2 tsp (8g)
13 1/3 oz (378g)
5/6 slices (1" dia) (2g)
Recipe has been scaled from original by 0.42x. 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. Simple sauteed spinach
398cal, 14p, 9c, 29f (per meal)
4 dash, ground (1g)
4 dash (3g)
2 tbsp (30mL)
16 cup(s) (480g)
2 clove (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 2 days
1. Celery and ranch
148cal, 1p, 3c, 14f (per meal)
4 tbsp (60mL)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
2. Cottage cheese & fruit cup
131cal, 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Egg & avocado salad
399cal, 22p, 5c, 29f (per meal)
1 tsp (3g)
1 avocado(s) (201g)
2 cup (60g)
6 large (300g)
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
dinner prep - 1 days
1. Spicy sriracha peanut tofu
682cal, 39p, 21c, 48f (per meal)
1 1/2 tbsp (23g)
2 tbsp (32g)
2 tsp (10mL)
1/3 cup(s) (79mL)
1 tbsp (15mL)
2 clove (6g)
14 oz (397g)
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. Caprese salad
107cal, 6p, 4c, 7f (per meal)
3/4 oz (21g)
1/4 package (5.5 oz) (39g)
2 tbsp leaves, whole (3g)
1/2 tbsp (8mL)
4 tbsp cherry tomatoes (37g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
612cal, 34p, 40c, 32f (per meal)
3 slice(s) (96g)
3/4 cup, shredded (85g)
2 1/4 oz (64g)
3 dash (0g)
3/4 cup (23g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
dinner prep - 2 days
1. Salsa verde tofu salad
705cal, 31p, 22c, 47f (per meal)
4 slice(s) (336g)
4 tsp (20mL)
6 cup (180g)
1/2 cup (59g)
4 tsp (8g)
4 tbsp (64g)
8 slices (200g)
1/2 cup (120g)
2 roma tomato (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
breakfast prep - 3 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)
2. Boiled eggs
139cal, 13p, 1c, 10f (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.
snack prep - 3 days
1. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Blackberries
52cal, 2p, 5c, 1f (per meal)
2 1/4 cup (324g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Cheese and guac tacos
700cal, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 2 days
1. Tempeh & mushroom stir fry
443cal, 33p, 49c, 8f (per meal)
1/2 cup (95g)
2 tbsp (30mL)
1 tsp (3g)
4 dash (1g)
2 cup, chopped (140g)
1/2 lbs (227g)
1 large (164g)
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
3 oz (85g)
1 large whole (3" dia) (205g)
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.
lunch prep - 2 days
1. Strawberry avocado goat cheese panini
731cal, 25p, 42c, 44f (per meal)
3 slice (96g)
1 1/2 oz (43g)
1/2 tbsp (7g)
3/4 avocado(s) (151g)
6 medium (1-1/4" dia) (72g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Blackberry & granola parfait
287cal, 22p, 22c, 10f (per meal)
1 1/4 cup (350g)
10 tbsp (56g)
10 tbsp (90g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
720cal, 49p, 46c, 32f (per meal)
2 tbsp (30mL)
1/2 tbsp (5g)
3 medium (183g)
3 cup chopped (273g)
3 small (1-3/4" to 2-1/4" dia.) (276g)
3 sausage (300g)
Recipe has been scaled from original by 1.5x. 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.
2. Caprese salad
71cal, 4p, 3c, 5f (per meal)
1 oz (28g)
1/3 package (5.5 oz) (52g)
2 2/3 tbsp leaves, whole (4g)
2 tsp (10mL)
1/3 cup cherry tomatoes (50g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
125cal, 9p, 2c, 9f (per meal)
1 large (50g)
1/2 tsp (3mL)
1 cup(s) (30g)
1 tbsp (5g)
2 tbsp cherry tomatoes (19g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
2. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
3. Rice cakes with peanut butter
120cal, 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.
lunch prep - 1 days
1. Sesame orange tofu
377cal, 18p, 35c, 17f (per meal)
1 tbsp (15mL)
1 tbsp (13g)
1/2 tbsp (8g)
1 1/2 tbsp (12g)
1 tsp (3g)
1/2 tbsp (8mL)
1 clove(s) (3g)
1/2 lbs (198g)
1/4 fruit (2-7/8" dia) (35g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Garlic collard greens
438cal, 20p, 13c, 23f (per meal)
Recipe has been scaled from original by 1.38x. 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.
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