2800 calorie low carb vegan meal plan
In just a few clicks, generate your own 2800 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 (2800cals, 211g protein, 140g net carbs, 128g fat 59g fiber per day) cannot be customized.
Day 1
2850cals, 211g protein, 126g net carbs, 139g fat 62g fiber per day
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
2 cup(s) (144cal, 3p, 13c, 2f)
2 serving(s) (603cal, 20p, 59c, 27f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
2 serving(s) (785cal, 48p, 19c, 50f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2775cals, 201g protein, 121g net carbs, 135g fat 70g fiber per day
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
2 cup(s) (144cal, 3p, 13c, 2f)
3 1/3 serving(s) (558cal, 11p, 55c, 25f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 serving(s) (785cal, 48p, 19c, 50f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2725cals, 208g protein, 141g net carbs, 122g fat 61g fiber per day
3 can(s) (741cal, 54p, 70c, 20f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (268cal, 8p, 27c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2825cals, 211g protein, 166g net carbs, 120g fat 63g fiber per day
3 can(s) (741cal, 54p, 70c, 20f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (268cal, 8p, 27c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2850cals, 186g protein, 150g net carbs, 148g fat 40g fiber per day
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1 container (136cal, 6p, 20c, 4f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2750cals, 231g protein, 139g net carbs, 115g fat 60g fiber per day
1 cup(s) (52cal, 1p, 8c, 0f)
1 1/3 cup(s) (113cal, 9p, 3c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2750cals, 231g protein, 139g net carbs, 115g fat 60g fiber per day
1 cup(s) (52cal, 1p, 8c, 0f)
1 1/3 cup(s) (113cal, 9p, 3c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (48 items)
Nut and Seed Products
Pistachios, shelled
3/4 cup (92g)
Almonds
7 oz (195g)
Mixed nuts
1 1/4 cup (168g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Vegetables and Vegetable Products
Tomatoes
18 cherry tomatoes (306g)
Mushrooms
1/3 lbs (149g)
Frozen mixed veggies
1 1/2 cup (203g)
Fresh spinach
5 cup(s) (150g)
Frozen corn kernels
1 cup (153g)
Lima beans, frozen
1 package (10 oz) (287g)
Cauliflower
1 1/2 cup chopped (161g)
Onion
3/8 small (26g)
Garlic
3/4 clove (2g)
Kale leaves
1 1/3 bunch (227g)
Beverages
Protein powder
24 scoop (1/3 cup ea) (744g)
Almond milk, unsweetened
1/4 gallon (1080mL)
Water
26 cup(s) (6162mL)
Fruits and Fruit Juices
Raspberries
9 cup (1107g)
Apples
3 1/2 medium (3" dia) (612g)
Strawberries
1 1/2 pint (585g)
Lemon
3 small (164g)
Lemon juice
1 tbsp (15mL)
Avocados
1 1/3 avocado(s) (268g)
Other
Vegan cheese, sliced
2 slice(s) (40g)
Vegan ranch
1/2 cup (120mL)
Soy milk yogurt
1 container(s) (150g)
Nutritional yeast
1 tbsp (4g)
Vegan sausage
4 sausage (400g)
Soy milk, unsweetened
2 2/3 cup(s) (mL)
Fats and Oils
Olive oil
2 1/2 tbsp (38mL)
Oil
3 oz (95mL)
Balsamic vinaigrette
1/4 cup (50mL)
Spices and Herbs
Thyme, dried
2 tsp, ground (3g)
Salt
1 1/4 tsp (8g)
Black pepper
1 1/4 tsp, ground (3g)
Onion powder
1/2 tbsp (4g)
Lemon pepper
1/4 tbsp (2g)
Baked Products
Bread
4 slice(s) (128g)
Legumes and Legume Products
Tempeh
2 1/2 lbs (1134g)
Roasted peanuts
3/4 cup (110g)
Firm tofu
1 1/3 lbs (595g)
Lentils, raw
1 1/4 cup (240g)
Soy sauce
2 tsp (10mL)
Peanut butter
4 tbsp (65g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (120mL)
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Snacks
High-protein granola bar
2 bar (80g)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
snack prep - 3 days
2. Cherry tomatoes
21cal, 1p, 3c, 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.
breakfast prep - 2 days
1. Protein shake (almond milk)
315cal, 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.
2. Raspberries
144cal, 3p, 13c, 2f (per meal)
4 cup (492g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Grilled 'cheese' with mushrooms
603cal, 20p, 59c, 27f (per meal)
2 slice(s) (40g)
1 cup, chopped (70g)
1 tbsp (15mL)
2 tsp, ground (3g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
785cal, 48p, 19c, 50f (per meal)
1/2 cup (120mL)
1 lbs (454g)
1/2 cup (120mL)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Mixed vegetables
73cal, 3p, 10c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Strawberry apple spinach salad
558cal, 11p, 55c, 25f (per meal)
1 2/3 small (2-3/4" dia) (248g)
3 1/3 tbsp (50mL)
3 1/3 tbsp, sliced (19g)
5 cup(s) (150g)
5/6 pint (297g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Toss all ingredients together, except the vinaigrette.
2
Drizzle Vinaigrette over salad when serving.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
741cal, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
2. 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. Basic tempeh
590cal, 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. Sauteed corn & lima beans
268cal, 8p, 27c, 11f (per meal)
1 1/2 tbsp (23mL)
1 cup (153g)
1 cup (180g)
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 the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
snack prep - 2 days
lunch prep - 1 days
1. Vegan cream of mushroom soup
301cal, 14p, 21c, 16f (per meal)
1 1/2 cup chopped (161g)
1 1/2 cup(s) (360mL)
1/2 tbsp (4g)
3 dash (2g)
1/4 tbsp (4mL)
1 cup, pieces or slices (79g)
1/4 tbsp, ground (2g)
3/8 small (26g)
3/4 clove (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
dinner prep - 1 days
1. Lemon pepper tofu
756cal, 46p, 35c, 47f (per meal)
1 1/3 lbs (595g)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (24g)
1 1/2 small (87g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Lima beans
116cal, 7p, 16c, 1f (per meal)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
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. Lentils
434cal, 30p, 63c, 1f (per meal)
Recipe has been scaled from original by 1.25x. 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.
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. Simple kale & avocado salad
307cal, 6p, 13c, 20f (per meal)
1 1/3 avocado(s) (268g)
1 1/3 bunch (227g)
1 1/3 small (77g)
Recipe has been scaled from original by 1.33x. 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.
snack prep - 2 days
