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
              
             
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
     
     
     
     
     
     
     
     
    