2700 calorie low carb vegan meal plan
In just a few clicks, generate your own 2700 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 (2675cal, 195g protein, 134g net carbs, 128g fat, 52g fiber per day) cannot be customized.
Day 1
2700cal, 209g protein, 126g net carbs, 129g fat, 49g fiber
1/2 serving(s) (443cal, 33p, 49c, 8f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
2 serving(s) (361cal, 17p, 5c, 28f)
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2650cal, 197g protein, 113g net carbs, 130g fat, 60g fiber
1/2 serving(s) (443cal, 33p, 49c, 8f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
2 serving(s) (361cal, 17p, 5c, 28f)
20 oz (566cal, 55p, 14c, 29f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2675cal, 173g protein, 144g net carbs, 134g fat, 51g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2/3 serving(s) (346cal, 25p, 41c, 8f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1 toast(s) (203cal, 8p, 14c, 11f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 serving(s) (375cal, 13p, 11c, 28f)
1 cup(s) (95cal, 1p, 18c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2675cal, 173g protein, 144g net carbs, 134g fat, 51g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2/3 serving(s) (346cal, 25p, 41c, 8f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1 toast(s) (203cal, 8p, 14c, 11f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 serving(s) (375cal, 13p, 11c, 28f)
1 cup(s) (95cal, 1p, 18c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2650cal, 204g protein, 126g net carbs, 124g fat, 56g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/4 cup (183cal, 2p, 1c, 18f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
10 tender(s) (571cal, 41p, 52c, 23f)
2 1/2 cup(s) (212cal, 18p, 5c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2650cal, 217g protein, 134g net carbs, 124g fat, 32g fiber
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (370cal, 15p, 9c, 28f)
2 slice(s) (252cal, 8p, 25c, 11f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
10 tender(s) (571cal, 41p, 52c, 23f)
2 1/2 cup(s) (212cal, 18p, 5c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2725cal, 193g protein, 149g net carbs, 123g fat, 63g fiber
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (370cal, 15p, 9c, 28f)
2 slice(s) (252cal, 8p, 25c, 11f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 serving(s) (746cal, 31p, 66c, 26f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (63 items)
Vegetables and Vegetable Products
Onion
2 2/3 medium (2-1/2" dia) (298g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (450g)
Bell pepper
4 large (685g)
Mushrooms
2 cup, chopped (140g)
Fresh ginger
1 1/4 slices (1" dia) (3g)
Kale leaves
7/8 bunch (149g)
Fresh spinach
1 1/6 10oz package (335g)
Green pepper
1/6 large (27g)
Garlic
8 clove(s) (25g)
Raw celery
1 stalk, medium (7-1/2" - 8" long) (40g)
Ketchup
5 tbsp (85g)
Tomato paste
2 tbsp (32g)
Other
Vegan sausage
3/4 lbs (326g)
Frozen cauliflower
2 cup (213g)
Guacamole, store-bought
6 tbsp (93g)
Nutritional yeast
2 tsp (3g)
Diced tomatoes
1/3 28oz can (265g)
Meatless chik'n tenders
20 pieces (510g)
Soy milk, unsweetened
5 cup (1200mL)
Coleslaw mix
3 cup (270g)
Fats and Oils
Oil
3 oz (88mL)
Olive oil
1 oz (34mL)
Salad dressing
2 tbsp (30mL)
Beverages
Water
22 cup(s) (5214mL)
Protein powder
24 scoop (1/3 cup ea) (744g)
Almond milk, unsweetened
3 cup (720mL)
Fruits and Fruit Juices
Avocados
5 avocado(s) (1013g)
Lemon juice
1 1/6 fl oz (35mL)
Lime juice
2 1/3 tbsp (35mL)
Lemon
7/8 small (51g)
Raspberries
14 1/2 oz (407g)
Blueberries
2 cup (296g)
Baked Products
Bread
14 2/3 oz (416g)
Nut and Seed Products
Sunflower kernels
5 oz (137g)
Sesame seeds
1 1/4 tbsp (11g)
Flax seeds
2 dash (2g)
Almond butter
2 tbsp (32g)
Roasted cashews
9 1/4 tbsp, halves and whole (80g)
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Walnuts
14 tbsp, shelled (88g)
Pecans
4 tbsp, halves (25g)
Mixed nuts
1/2 cup (67g)
Spices and Herbs
Garlic powder
1/2 tbsp (5g)
Salt
1/2 tsp (4g)
Black pepper
1/2 tsp, ground (1g)
Ground ginger
4 dash (1g)
Cajun seasoning
1/2 tbsp (3g)
Ground cumin
1/4 oz (7g)
Paprika
2 tsp (5g)
Legumes and Legume Products
Soy sauce
1/2 lbs (210mL)
Tempeh
14 oz (397g)
Extra firm tofu
1 1/4 lbs (567g)
Refried beans
3/4 cup (182g)
Roasted peanuts
1/2 cup (73g)
Hummus
1 cup (244g)
Firm tofu
1/2 package (16 oz) (227g)
Chickpeas, canned
1 can (448g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Seitan
1/2 lbs (246g)
Long-grain white rice
1/3 cup (62g)
Soups, Sauces, and Gravies
Hot sauce
3/8 fl oz (11mL)
Vegetable broth
1/3 cup(s) (mL)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
900 cals, 73p, 39c, 48f (per meal)
1 1/4 small (88g)
2 1/2 sausage (250g)
1 1/4 tbsp (19mL)
2 cup (213g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Avocado toast
335 cals, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
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
lunch prep - 2 days
1. Tempeh & mushroom stir fry
445 cals, 33p, 49c, 8f (per meal)
2 tbsp (30mL)
1 large (164g)
2 cup, chopped (140g)
1/2 cup (95g)
4 dash (1g)
1 tsp (3g)
1/2 lbs (227g)
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. Tomato and avocado salad
155 cals, 2p, 4c, 12f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. 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. Baked tofu
565 cals, 55p, 14c, 29f (per meal)
10 tbsp (150mL)
1 1/4 lbs (567g)
1 1/4 slices (1" dia) (3g)
1 1/4 tbsp (11g)
Recipe has been scaled from original by 0.63x. 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. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
5/8 bunch (106g)
5/8 small (36g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 0.63x. 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.
breakfast prep - 3 days
1. Southwest avocado toast
195 cals, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
3. Raspberries
70 cals, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 2 days
1. Smashed raspberry almond butter toast
205 cals, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
lunch prep - 2 days
1. Slow cooker vegan jambalaya
345 cals, 25p, 41c, 8f (per meal)
2 2/3 oz (76g)
1/6 large (27g)
2/3 clove(s) (2g)
1/2 tbsp (3g)
2 2/3 oz (76g)
1 tsp (5mL)
1/3 28oz can (265g)
1/6 large (25g)
1 stalk, medium (7-1/2" - 8" long) (40g)
1/4 tbsp (3mL)
1/3 cup(s) (mL)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Drizzle the bottom of a 4-quart slow cooker crock with olive oil. Stir tomatoes with juice, seitan, sausage, onion, green bell pepper, celery, vegetable broth, garlic, hot sauce, and Cajun seasoning into crock.
2
Cook on Low for 4 hours. Add rice to the crock and cook on High until rice is cooked through, about 30 minutes more.
3. 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.
dinner prep - 2 days
1. Crispy chik'n tenders
570 cals, 41p, 52c, 23f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
snack prep - 3 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 2 days
1. Protein shake (almond milk)
315 cals, 43p, 8c, 12f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 2 days
1. Tofu spinach salad
370 cals, 15p, 9c, 28f (per meal)
1/2 package (16 oz) (227g)
3 cup(s) (90g)
6 cherry tomatoes (102g)
2 tbsp (30mL)
2 tbsp (30mL)
4 dash (1g)
2 tbsp (30mL)
2 clove(s) (6g)
1/2 tbsp (6g)
1/2 avocado(s) (101g)
1
Preheat the oven to 400°F (200°C).
2
In a small bowl, mix together the soy sauce, garlic, cumin, and half of the oil.
3
Add in the cubed tofu and mix until well-coated.
4
Optional: wrap in plastic and marinade in the refrigerator for a few hours or overnight.
5
Place some greased parchment paper onto a baking sheet. Add tofu.
6
Bake in oven for 30 minutes, flipping halfway through.
7
Assemble salad by placing the tofu, tomatoes, and avocado on a bed of spinach.
8
Top with lemon juice, sunflower kernels, remaining oil, and salt/pepper to taste.
9
Toss and serve.
10
Storage note: if meal prepping, store extra tofu in an airtight container in the fridge. Mix the dressing and store separately also in an airtight container in the fridge. Mix all elements together right before eating.
2. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
3. Simple vegan garlic bread
250 cals, 8p, 25c, 11f (per meal)
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days
1. Spanish chickpeas
745 cals, 31p, 66c, 26f (per meal)
1 tbsp (6g)
2 tsp (5g)
1 tbsp (15mL)
1 cup(s) (237mL)
4 oz (113g)
1 can (448g)
2 tbsp (32g)
1 large (164g)
1 large (150g)
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. 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.