2700 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2700 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 (2675cal, 187g protein, 143g net carbs, 132g fat, 45g fiber per day) cannot be customized.
Day 1
2700cal, 200g protein, 146g net carbs, 132g fat, 29g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 can(s) (247cal, 18p, 23c, 7f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 1/3 cup(s) (348cal, 18p, 27c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2625cal, 173g protein, 122g net carbs, 137g fat, 52g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 sandwich(es) (387cal, 23p, 29c, 16f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 avocado (481cal, 20p, 25c, 25f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2725cal, 172g protein, 151g net carbs, 136g fat, 51g fiber
1 1/2 serving(s) (481cal, 22p, 5c, 36f)
1 sandwich(es) (387cal, 23p, 29c, 16f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 2/3 serving(s) (564cal, 31p, 77c, 12f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2650cal, 185g protein, 157g net carbs, 122g fat, 44g fiber
1 1/2 serving(s) (481cal, 22p, 5c, 36f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 2/3 serving(s) (564cal, 31p, 77c, 12f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2725cal, 210g protein, 128g net carbs, 133g fat, 45g fiber
1 1/2 serving(s) (481cal, 22p, 5c, 36f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2700cal, 195g protein, 143g net carbs, 129g fat, 46g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
1 serving(s) (556cal, 21p, 50c, 23f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2725cal, 174g protein, 155g net carbs, 136g fat, 45g fiber
1 serving(s) (364cal, 26p, 3c, 27f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
1 serving(s) (556cal, 21p, 50c, 23f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (391cal, 19p, 25c, 21f)
1 1/2 apple(s) (465cal, 11p, 39c, 25f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (63 items)
Dairy and Egg Products
Whole milk
6 1/2 cup (1579mL)
Butter
1/2 stick (54g)
Sliced cheese
2 slice (1 oz ea) (56g)
Nonfat greek yogurt, plain
14 tbsp (245g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Eggs
17 large (850g)
Part-skim ricotta cheese
13 1/4 tbsp (207g)
Parmesan cheese
2 1/2 tbsp (13g)
Vegetables and Vegetable Products
Onion
1 medium (2-1/2" dia) (98g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (683g)
Bell pepper
1 1/4 large (206g)
Frozen chopped spinach
5/6 10 oz package (237g)
Garlic
1 2/3 clove(s) (5g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Broccoli
3 cup chopped (273g)
Carrots
3 1/2 medium (214g)
Potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Mushrooms
2 cup, chopped (140g)
Cabbage
1 1/2 cup, shredded (105g)
Other
Vegan sausage
4 1/2 sausage (450g)
Frozen cauliflower
1 cup (128g)
Smoked paprika
1/4 tsp (1g)
Mixed greens
10 cup (300g)
Plant-based deli slices
10 slices (104g)
Italian seasoning
1/2 tbsp (5g)
Sesame oil
1 tsp (5mL)
Fats and Oils
Oil
3 oz (88mL)
Balsamic vinaigrette
5 tsp (24mL)
Salad dressing
1/2 cup (135mL)
Olive oil
1 1/2 tbsp (23mL)
Beverages
Water
18 1/2 cup(s) (4385mL)
Protein powder
20 scoop (1/3 cup ea) (620g)
Coffee, brewed
3 tbsp (44g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Sweets
Maple syrup
2 tsp (10mL)
Legumes and Legume Products
Roasted peanuts
6 3/4 oz (192g)
Chickpeas, canned
1 1/2 can (672g)
Tempeh
1 lbs (454g)
Peanut butter
2 oz (59g)
Soy sauce
2 tsp (10mL)
Firm tofu
4 oz (113g)
Nut and Seed Products
Sunflower kernels
1 3/4 oz (50g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Almonds
1 cup, whole (161g)
Fruits and Fruit Juices
Clementines
4 fruit (296g)
Avocados
4 1/2 avocado(s) (888g)
Lemon juice
3/4 fl oz (24mL)
Grapes
3 cup (276g)
Apples
1 1/2 medium (3" dia) (273g)
Lime juice
2 tsp (10mL)
Baked Products
Bread
6 3/4 oz (192g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Hot sauce
2 tsp (10mL)
Pesto sauce
4 tbsp (62g)
Spices and Herbs
Fresh basil
5 tsp, chopped (4g)
Salt
1/3 oz (9g)
Black pepper
1/8 oz (4g)
Red wine vinegar
1/2 tbsp (8mL)
Dried dill weed
1/2 tbsp (2g)
Cereal Grains and Pasta
Uncooked dry pasta
6 2/3 oz (190g)
Long-grain white rice
1/2 cup (93g)
Quinoa, uncooked
10 tbsp (106g)
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
3/4 small (53g)
1 1/2 sausage (150g)
3/4 tbsp (11mL)
1 cup (128g)
Recipe has been scaled from original by 0.75x. 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
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Coffee overnight protein oats
170 cals, 16p, 18c, 3f (per meal)
3 tbsp (44g)
1/2 cup (41g)
1 scoop (1/3 cup ea) (31g)
4 tbsp (60mL)
2 tsp (10mL)
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
snack prep - 2 days
lunch prep - 1 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
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. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
dinner prep - 1 days
1. Chickpea stuffed avocado
480 cals, 20p, 25c, 25f (per meal)
1/2 avocado(s) (101g)
1 tbsp (12g)
1/4 tsp (1g)
2 tbsp (35g)
1/2 tbsp (8mL)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
2. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
1/4 lbs (95g)
5 tsp (25mL)
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. 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. Vegan deli smashed avocado sandwich
385 cals, 23p, 29c, 16f (per meal)
1/2 cup (15g)
1 tsp (5mL)
1/3 avocado(s) (67g)
2 slice(s) (64g)
5 slices (52g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
480 cals, 22p, 5c, 37f (per meal)
9 large (450g)
2 1/4 avocado(s) (452g)
1/4 cup chopped (45g)
1/4 cup, diced (42g)
1/2 tsp (2g)
1/2 tsp (0g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
snack prep - 2 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
30 cals, 1p, 4c, 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.
dinner prep - 2 days
1. Pasta with spinach and ricotta
565 cals, 31p, 77c, 12f (per meal)
6 2/3 oz (190g)
5/6 10 oz package (237g)
1 2/3 clove(s) (5g)
13 1/3 tbsp (207g)
2 1/2 tbsp (13g)
1/4 tsp (1g)
5 dash, ground (1g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to directions on package; drain.
2
While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
3
Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
4
Add cooked pasta to the skillet and stir.
5
Serve and top with remaining parmesan cheese.
2. Simple Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
720 cals, 49p, 46c, 32f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3 cup chopped (273g)
3 medium (183g)
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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner 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. Buttery white rice
245 cals, 3p, 37c, 9f (per meal)
2 dash, ground (1g)
1 1/2 tbsp (21g)
4 dash (3g)
1 cup(s) (237mL)
1/2 cup (93g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
365 cals, 26p, 3c, 27f (per meal)
4 large (200g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (9g)
2 tbsp (30mL)
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
lunch prep - 2 days
1. Pesto chickpeas & quinoa bowl
555 cals, 21p, 50c, 23f (per meal)
1 large (164g)
2 cup, chopped (140g)
2 tsp (10mL)
4 tbsp (62g)
1/2 cup (85g)
1 can (448g)
1
Cook quinoa according to package. Set aside.
2
Preheat oven to 400°F (200°C). Place chickpeas, mushrooms, and bell pepper strips on a sheet pan. Drizzle with oil, sprinkle some salt/pepper, and toss to coat.
3
Roast chickpeas and veggies for about 20 minutes, stirring once halfway through.
4
Remove chickpeas and veggies from oven and toss with pesto. Serve with the quinoa.
dinner prep - 1 days
1. Crunchy Asian tofu salad
390 cals, 19p, 25c, 21f (per meal)
1 1/2 cup, shredded (105g)
2 tsp (10mL)
2 tsp (10mL)
1 tbsp (9g)
2 tsp (11g)
1/2 medium (31g)
2 tbsp (21g)
1 tsp (5mL)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to its package instructions. Set aside.
2
In a small bowl, make the sauce by whisking together the peanut butter, soy sauce, lime juice, and some salt to taste. Add a splash of water if necessary to make it less thick. Set aside.
3
Wrap tofu in some paper towels and press gently to remove any extra water. Cube the tofu.
4
Heat sesame oil to a skillet over medium-low heat and add the tofu cubes. Fry for about 5-7 minutes, flipping occasionally, until the tofu is golden and crisp on the outside. Remove from heat and set aside.
5
Toss the cabbage, quinoa, carrots, peanuts and tofu in a bowl. Drizzle with the peanut dressing. Serve.
2. Apple & peanut butter
465 cals, 11p, 40c, 25f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.