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 (2700cals, 197g protein, 151g net carbs, 125g fat 47g fiber per day) cannot be customized.
Day 1
2675cals, 202g protein, 128g net carbs, 132g fat 45g fiber per day
1/2 serving(s) (282cal, 14p, 13c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2675cals, 218g protein, 123g net carbs, 128g fat 39g fiber per day
1/2 serving(s) (282cal, 14p, 13c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2700cals, 188g protein, 169g net carbs, 118g fat 51g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (639cal, 23p, 54c, 28f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2750cals, 180g protein, 157g net carbs, 134g fat 50g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (639cal, 23p, 54c, 28f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
6 crisps (261cal, 11p, 3c, 22f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2675cals, 192g protein, 150g net carbs, 126g fat 44g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (609cal, 25p, 43c, 30f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
6 crisps (261cal, 11p, 3c, 22f)
1 container (131cal, 14p, 13c, 3f)
6 skewers (699cal, 57p, 16c, 42f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2700cals, 198g protein, 164g net carbs, 117g fat 48g fiber per day
1 1/2 sandwich(es) (745cal, 24p, 57c, 39f)
1 serving(s) (142cal, 8p, 5c, 9f)
1/2 serving(s) (167cal, 7p, 7c, 9f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2700cals, 198g protein, 164g net carbs, 117g fat 48g fiber per day
1 1/2 sandwich(es) (745cal, 24p, 57c, 39f)
1 serving(s) (142cal, 8p, 5c, 9f)
1/2 serving(s) (167cal, 7p, 7c, 9f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (57 items)
Beverages
Protein powder
20 1/2 scoop (1/3 cup ea) (636g)
Water
1 1/4 gallon (4800mL)
Dairy and Egg Products
Whole milk
7 1/2 cup(s) (1814mL)
Eggs
17 large (850g)
Cheese
1/4 lbs (126g)
Fresh mozzarella cheese
2/3 lbs (298g)
Lowfat flavored greek yogurt
1 1/3 (5.3 oz ea) container(s) (181g)
Fruits and Fruit Juices
Clementines
10 fruit (740g)
Avocados
3 1/2 avocado(s) (704g)
Lime juice
2 fl oz (65mL)
Raspberries
3 cup (369g)
Fruit juice
24 fl oz (720mL)
Other
Cottage cheese & fruit cup
4 container (680g)
Coleslaw mix
1/2 package (14 oz) (214g)
Mixed greens
1 1/2 package (5.5 oz) (233g)
Guacamole, store-bought
1/2 cup (139g)
Veggie burger patty
2 patty (142g)
Sesame oil
3 1/2 tsp (17mL)
Skewer(s)
6 skewer(s) (6g)
Vegan chik'n strips
1/2 lbs (227g)
Vegan sausage
4 sausage (400g)
Legumes and Legume Products
Black beans
1 1/4 can(s) (549g)
Soy sauce
3 tbsp (45mL)
Peanut butter
1/2 cup (120g)
Lentils, raw
13 1/4 tbsp (160g)
Chickpeas, canned
15 oz (425g)
Spices and Herbs
Ground cumin
2 dash (1g)
Chili powder
4 dash (1g)
Garlic powder
1/2 tbsp (4g)
Salt
1/2 tsp (4g)
Black pepper
1/2 tsp, ground (1g)
Fresh basil
1 oz (26g)
Dijon mustard
1 tbsp (15g)
Apple cider vinegar
1 tbsp (15g)
Turmeric, ground
3 dash (1g)
Mustard
3 tbsp (45g)
Fats and Oils
Oil
2 oz (62mL)
Olive oil
1 oz (28mL)
Balsamic vinaigrette
3 oz (90mL)
Vegan mayonnaise
4 tbsp (60g)
Mayonnaise
6 tbsp (90mL)
Soups, Sauces, and Gravies
Salsa
1/3 jar (151g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
Chia seeds
1 2/3 oz (47g)
Sesame seeds
1 tsp (3g)
Flax seeds
2 tbsp (20g)
Baked Products
Bread
19 oz (544g)
Flour tortillas
3 tortilla (approx 7-8" dia) (147g)
Vegetables and Vegetable Products
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1156g)
Green onions
2 tbsp, sliced (16g)
Zucchini
2 medium (392g)
Green pepper
1 1/2 tbsp, chopped (14g)
Garlic
2 clove(s) (6g)
Onion
1 medium (2-1/2" dia) (123g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Pickles
3 spears (105g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
snack prep - 3 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Mexican scrambled eggs
282cal, 15p, 13c, 14f (per meal)
1/2 can(s) (220g)
2 dash (1g)
1/2 tsp (3mL)
3 tbsp (54g)
1/2 avocado(s) (101g)
4 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add beans and spices to a small saucepan or skillet and cook over low heat, until heated through. Set aside.
2
Meanwhile, scramble eggs with a fork in a small bowl. Heat oil in a small skillet over low heat. Pour in eggs and once they start to set, scramble. Cook until firm.
3
Arrange spiced beans, egg, avocado, and salsa on a plate. Season with a pinch of salt/pepper. Serve.
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.
lunch prep - 2 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
6 large (300g)
4 slice (128g)
1 avocado(s) (201g)
3/4 cup cherry tomatoes (112g)
1 tsp (3g)
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)
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Sesame peanut zoodles
588cal, 25p, 26c, 37f (per meal)
1 tsp (5g)
1 tbsp (15mL)
2 tbsp, sliced (16g)
1 tsp (3g)
2 tbsp (30mL)
4 tbsp (64g)
1 cup (90g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
dinner prep - 1 days
1. Garlic pepper seitan
514cal, 46p, 25c, 25f (per meal)
3/4 dash (1g)
3/4 tbsp (11mL)
1 1/2 dash, ground (0g)
6 oz (170g)
1 1/2 tbsp, chopped (14g)
2 clove(s) (6g)
3 tbsp, chopped (30g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.38x. 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. Roasted tomatoes
208cal, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Black bean quesadillas
639cal, 23p, 54c, 28f (per meal)
1/2 tbsp (8mL)
3/4 can(s) (329g)
6 tbsp (97g)
3 tortilla (approx 7-8" dia) (147g)
3/4 avocado(s) (151g)
6 tbsp, shredded (42g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
2. Caprese salad
178cal, 10p, 6c, 11f (per meal)
5 tsp (25mL)
6 2/3 tbsp leaves, whole (10g)
13 1/3 tbsp cherry tomatoes (124g)
5/6 package (5.5 oz) (129g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.83x. 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 - 3 days
1. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
3. Raspberries
72cal, 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.
dinner prep - 2 days
1. Patty melt
500cal, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
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.
snack prep - 2 days
1. Cheesy crisps and guac
261cal, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
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.
lunch prep - 1 days
1. Thai lentil, slaw, & avocado bowl
609cal, 25p, 43c, 30f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 tbsp (15mL)
1 1/2 tbsp (24g)
2 oz (57g)
1 tbsp (15g)
1/2 tsp (3mL)
1/2 cup(s) (119mL)
1/3 cup (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Make Thai peanut sauce by mixing the peanut butter, soy sauce, lime juice, and some salt and pepper in a small bowl. If the sauce is too thick, mix in a small splash of water.
2
Cook lentils and water according to package instructions. Drain any remaining water. Stir in sesame oil, apple cider vinegar, and some salt and pepper. Set lentils aside.
3
Toss coleslaw with just half of the Thai peanut sauce.
4
Serve lentils topped with slaw and drizzle remaining sauce on top. Scoop avocado from skin anand place next to lentils. Serve.
dinner prep - 1 days
1. Chik'n satay with peanut sauce
699cal, 57p, 16c, 42f (per meal)
6 skewer(s) (6g)
1 inch (2.5cm) cube (5g)
1/2 lbs (227g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
2 tbsp (32g)
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. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Flax jacks
311cal, 21p, 9c, 20f (per meal)
2 tsp (10mL)
1 (5.3 oz ea) container(s) (150g)
4 large (200g)
2 tbsp (20g)
1
Add flaxseed to a food processor or blender and grind until it forms a flour-like consistency.
2
Then, in a small bowl, scramble the eggs and ground flax together with a fork. Add some salt.
3
Heat oil in a skillet over medium-low heat. Pour in some of the batter and cook for a couple minutes until bottom has browned and the center is starting to solidify. Flip and cook another couple minutes to brown and cook the other side. Remove the flax jack from the skillet and repeat with the remaining batter (if making in bulk, make the number of flax jacks listed in the recipes serving details for serving size accuracy).
4
Top with flavored greek yogurt and serve.
5
Meal prep note: flax jacks can be stored in a ziplock bag in the fridge and reheated in the microwave.
lunch prep - 2 days
1. Smashed chickpea sandwich
745cal, 24p, 57c, 39f (per meal)
3 dash (1g)
3/4 cup (68g)
3 tbsp (45g)
6 slice(s) (192g)
3 spears (105g)
6 tbsp (90mL)
15 oz (425g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the chickpeas in a bowl and mash with a potato masher or the back of a fork until mashed to your liking.
2
Mix in the pickles, mayo, mustard, turmeric, and salt/pepper to taste.
3
Spread mixture between bread and top with coleslaw mix. Serve.
4
Leftover note: Store any leftover chickpea mixture in an airtight container in the fridge. Assemble sandwich when ready to eat.
2. Caprese salad
142cal, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 2 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
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.
3. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 2 days
1. Chia yogurt parfait
167cal, 7p, 7c, 9f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine chia seeds, milk, and a pinch of salt in a large bowl or container with a lid. Stir, cover, and refrigerate overnight or for at least 2 hours.
2
Top chia pudding with greek yogurt. Serve.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.