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 (2800cal, 211g protein, 140g net carbs, 128g fat, 59g fiber per day) cannot be customized.
Day 1
2850cal, 211g protein, 126g net carbs, 139g fat, 62g fiber
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
2775cal, 201g protein, 121g net carbs, 135g fat, 70g fiber
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
2725cal, 208g protein, 141g net carbs, 122g fat, 61g fiber
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
2825cal, 211g protein, 166g net carbs, 120g fat, 63g fiber
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
2850cal, 186g protein, 150g net carbs, 148g fat, 40g fiber
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
2750cal, 231g protein, 139g net carbs, 115g fat, 60g fiber
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
2750cal, 231g protein, 139g net carbs, 115g fat, 60g fiber
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, 2f)
Grocery List (48 items)
Vegetables and Vegetable Products
Frozen mixed veggies
1 1/2 cup (203g)
Tomatoes
18 cherry tomatoes (306g)
Mushrooms
1/3 lbs (149g)
Fresh spinach
5 cup(s) (150g)
Lima beans, frozen
1 package (10 oz) (287g)
Frozen corn kernels
1 cup (153g)
Cauliflower
1 1/2 cup chopped (161g)
Garlic
3/4 clove (2g)
Onion
3/8 small (26g)
Kale leaves
1 1/3 bunch (227g)
Other
Vegan ranch
1/2 cup (120mL)
Vegan cheese, sliced
2 slice(s) (40g)
Soy milk yogurt
1 container(s) (150g)
Nutritional yeast
1 tbsp (4g)
Soy milk, unsweetened
2 2/3 cup (641mL)
Vegan sausage
4 sausage (400g)
Legumes and Legume Products
Tempeh
2 1/2 lbs (1134g)
Firm tofu
1 1/3 lbs (595g)
Roasted peanuts
3/4 cup (110g)
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)
Fats and Oils
Oil
3 oz (95mL)
Olive oil
2 1/2 tbsp (38mL)
Balsamic vinaigrette
1/4 cup (50mL)
Beverages
Water
26 cup(s) (6162mL)
Protein powder
24 scoop (1/3 cup ea) (744g)
Almond milk, unsweetened
1/4 gallon (1080mL)
Fruits and Fruit Juices
Raspberries
9 cup (1107g)
Strawberries
1 1/2 pint (585g)
Apples
3 1/2 medium (3" dia) (612g)
Lemon
3 small (164g)
Lemon juice
1 tbsp (15mL)
Avocados
1 1/3 avocado(s) (268g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Almonds
7 oz (195g)
Mixed nuts
1 1/4 cup (168g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Baked Products
Bread
4 slice(s) (128g)
Spices and Herbs
Thyme, dried
2 tsp, ground (3g)
Black pepper
1 1/4 tsp, ground (3g)
Salt
1 1/4 tsp (8g)
Lemon pepper
1/4 tbsp (2g)
Onion powder
1/2 tbsp (4g)
Snacks
High-protein granola bar
2 bar (80g)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
785 cals, 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
75 cals, 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
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.
2. Raspberries
145 cals, 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.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
2. Cherry tomatoes
20 cals, 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.
lunch prep - 1 days
1. Grilled 'cheese' with mushrooms
605 cals, 20p, 59c, 27f (per meal)
4 slice(s) (128g)
2 tsp, ground (3g)
1 tbsp (15mL)
1 cup, chopped (70g)
2 slice(s) (40g)
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.
lunch prep - 1 days
1. Strawberry apple spinach salad
560 cals, 11p, 55c, 25f (per meal)
5/6 pint (297g)
5 cup(s) (150g)
3 1/3 tbsp, sliced (19g)
3 1/3 tbsp (50mL)
1 2/3 small (2-3/4" dia) (248g)
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.
breakfast prep - 3 days
2. 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.
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. Sauteed corn & lima beans
270 cals, 8p, 27c, 11f (per meal)
3 dash, ground (1g)
3 dash (2g)
1 cup (180g)
1 cup (153g)
1 1/2 tbsp (23mL)
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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
740 cals, 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.
snack prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 1 days
1. Lemon pepper tofu
755 cals, 46p, 35c, 47f (per meal)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (24g)
1 1/2 small (87g)
1 1/3 lbs (595g)
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
115 cals, 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.
lunch prep - 1 days
1. Vegan cream of mushroom soup
300 cals, 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)
3/4 clove (2g)
1/4 tbsp, ground (2g)
3/8 small (26g)
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.
breakfast prep - 2 days
2. Raspberries
70 cals, 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
435 cals, 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
435 cals, 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.
snack prep - 2 days
dinner prep - 2 days
1. Vegan sausage
535 cals, 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
305 cals, 6p, 13c, 20f (per meal)
1 1/3 bunch (227g)
1 1/3 small (77g)
1 1/3 avocado(s) (268g)
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.