2800 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2800 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 (2775cals, 194g protein, 143g net carbs, 143g fat 34g fiber per day) cannot be customized.
Day 1
2775cals, 189g protein, 115g net carbs, 159g fat 30g fiber per day
2 tomato(es) (259cal, 16p, 9c, 16f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
3 1/3 cups (134cal, 2p, 11c, 8f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
16 oz (452cal, 44p, 11c, 23f)
2 serving(s) (196cal, 3p, 8c, 15f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2750cals, 187g protein, 106g net carbs, 160g fat 32g fiber per day
2 tomato(es) (259cal, 16p, 9c, 16f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1/4 cup(s) (216cal, 5p, 12c, 15f)
3 1/3 cups (134cal, 2p, 11c, 8f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
5 skewers (583cal, 47p, 14c, 35f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2775cals, 182g protein, 124g net carbs, 156g fat 39g fiber per day
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1/4 cup(s) (216cal, 5p, 12c, 15f)
3 1/3 cups (134cal, 2p, 11c, 8f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
5 skewers (583cal, 47p, 14c, 35f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2775cals, 213g protein, 170g net carbs, 121g fat 40g fiber per day
12 tender(s) (686cal, 49p, 62c, 27f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
6 oz tempeh (651cal, 49p, 22c, 34f)
2 serving(s) (284cal, 16p, 10c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2775cals, 213g protein, 170g net carbs, 121g fat 40g fiber per day
12 tender(s) (686cal, 49p, 62c, 27f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
6 oz tempeh (651cal, 49p, 22c, 34f)
2 serving(s) (284cal, 16p, 10c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2775cals, 187g protein, 158g net carbs, 141g fat 30g fiber per day
3 serving(s) (182cal, 20p, 1c, 11f)
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 sandwich(es) (557cal, 22p, 27c, 38f)
2 serving(s) (342cal, 18p, 25c, 14f)
1 1/2 serving(s) (750cal, 37p, 57c, 39f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2775cals, 187g protein, 158g net carbs, 141g fat 30g fiber per day
3 serving(s) (182cal, 20p, 1c, 11f)
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 sandwich(es) (557cal, 22p, 27c, 38f)
2 serving(s) (342cal, 18p, 25c, 14f)
1 1/2 serving(s) (750cal, 37p, 57c, 39f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (61 items)
Dairy and Egg Products
String cheese
3 stick (84g)
Butter
3/4 stick (82g)
Eggs
10 large (500g)
Sliced cheese
2 slice (1 oz ea) (56g)
Whole milk
5 3/4 cup(s) (1380mL)
Plain lowfat yogurt
2 1/2 cup (613g)
Fresh mozzarella cheese
6 oz (170g)
Egg whites
1 1/2 cup (365g)
Cheese
4 slice (1 oz each) (112g)
Nut and Seed Products
Almonds
2/3 cup, whole (95g)
Sesame seeds
3/4 oz (18g)
Walnuts
2 3/4 tbsp, chopped (19g)
Sunflower kernels
2 oz (57g)
Other
Popcorn, microwave, salted
10 cup popped (110g)
Mixed greens
4 1/4 package (5.5 oz) (655g)
Skewer(s)
10 skewer(s) (10g)
Vegan chik'n strips
13 1/3 oz (378g)
Sesame oil
3 tbsp (48mL)
Chocolate chips
4 tsp (19g)
Frozen riced cauliflower
2 1/4 cup, prepared (383g)
Nutritional yeast
1 1/2 tbsp (6g)
Meatless chik'n tenders
24 pieces (612g)
Ramen noodles
1 1/2 package (128g)
Baked Products
Bagel
1 2/3 medium bagel (3-1/2" to 4" dia) (174g)
Bread
6 slice (192g)
Vegetables and Vegetable Products
Tomatoes
10 1/3 medium whole (2-3/5" dia) (1272g)
Frozen green beans
1 1/3 cup (161g)
Fresh ginger
2/3 oz (20g)
Garlic
4 1/2 clove (14g)
Broccoli
1 1/2 cup chopped (137g)
Kale leaves
1/2 bunch (85g)
Ketchup
6 tbsp (102g)
Edamame, frozen, shelled
2 cup (236g)
Beets, precooked (canned or refrigerated)
8 beet(s) (400g)
Fresh spinach
6 oz (170g)
Green onions
3 medium (4-1/8" long) (45g)
Carrots
1 1/2 large (108g)
Soups, Sauces, and Gravies
Pesto sauce
1/2 cup (112g)
Vegetable broth
5 1/4 cup(s) (mL)
Legumes and Legume Products
Roasted peanuts
3/4 cup (103g)
Extra firm tofu
1 lbs (454g)
Soy sauce
3/4 lbs (270mL)
Peanut butter
1/3 lbs (150g)
Firm tofu
2 1/4 lbs (1021g)
Tempeh
3/4 lbs (340g)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Salt
1 dash (0g)
Black pepper
1 dash (0g)
Fresh basil
1 cup leaves, whole (24g)
Crushed red pepper
1/4 tbsp (1g)
Fats and Oils
Salad dressing
1/2 cup (113mL)
Oil
6 tbsp (90mL)
Balsamic vinaigrette
1/2 cup (120mL)
Olive oil
1/2 tbsp (8mL)
Fruits and Fruit Juices
Lime juice
2 1/2 tbsp (38mL)
Raisins
4 tsp (not packed) (12g)
Pears
6 medium (1068g)
Lemon juice
1 1/2 tbsp (23mL)
Avocados
1/2 avocado(s) (101g)
Lemon
1/2 small (29g)
snack prep - 3 days
1. Popcorn
134cal, 2p, 11c, 8f (per meal)
10 cup popped (110g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Egg and pesto stuffed tomato
259cal, 16p, 9c, 16f (per meal)
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
2. Small toasted bagel with butter
120cal, 4p, 18c, 4f (per meal)
lunch prep - 1 days
1. Grilled cheese sandwich
495cal, 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Baked tofu
452cal, 44p, 11c, 23f (per meal)
1 lbs (454g)
1 slices (1" dia) (2g)
1 tbsp (9g)
1/2 cup (120mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
3. Buttered green beans
196cal, 3p, 8c, 15f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Chik'n satay with peanut sauce
583cal, 47p, 14c, 35f (per meal)
10 skewer(s) (10g)
1 2/3 inch (2.5cm) cube (8g)
13 1/3 oz (378g)
5 tsp (25mL)
2 1/2 tbsp (38mL)
1/4 cup (53g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
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.
3. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
1 1/4 cup cherry tomatoes (186g)
7 1/2 cup (225g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Low carb asian tofu bowl
589cal, 30p, 12c, 44f (per meal)
3 clove (9g)
1 tbsp (9g)
1/4 cup (68mL)
1 tbsp (6g)
6 tbsp (90mL)
2 1/4 cup, prepared (383g)
1 1/2 cup chopped (137g)
15 oz (425g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Walnut almond trail mix
216cal, 5p, 12c, 15f (per meal)
4 tsp (not packed) (12g)
4 tsp (19g)
2 2/3 tbsp, whole (24g)
2 2/3 tbsp, chopped (19g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together. Sore any leftovers in a cool area.
breakfast prep - 3 days
1. Pesto scrambled eggs
198cal, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
snack prep - 2 days
dinner prep - 2 days
1. Peanut tempeh
651cal, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Caprese salad
284cal, 16p, 10c, 18f (per meal)
2 2/3 tbsp (40mL)
2/3 cup leaves, whole (16g)
1 1/3 cup cherry tomatoes (199g)
1 1/3 package (5.5 oz) (207g)
4 oz (113g)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 2 days
1. Crispy chik'n tenders
686cal, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Scrambled egg whites
182cal, 20p, 1c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Medium toasted bagel with butter
196cal, 6p, 27c, 7f (per meal)
lunch prep - 2 days
1. Pesto grilled cheese sandwich
557cal, 22p, 27c, 38f (per meal)
2 slice(s), thin/small (30g)
2 slice (1 oz each) (56g)
1 tbsp (16g)
1 tbsp (14g)
2 slice (64g)
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
2 cup (236g)
4 tbsp (60mL)
8 beet(s) (400g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Tofu ramen bowl
750cal, 37p, 58c, 39f (per meal)
1/2 tbsp (8mL)
1 1/2 package (128g)
6 oz (170g)
1 1/2 tbsp (23mL)
3 tbsp (45mL)
3 medium (4-1/8" long) (45g)
5 1/4 cup(s) (mL)
1/4 tbsp (1g)
1 1/3 lbs (595g)
1 1/2 large (108g)
1 1/2 slices (1" dia) (3g)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil. Add in ramen noodles (discard the seasoning packet if it was included) and cook for 2 minutes. Drain and set to the side.
2
Heat the olive oil in a large pot over medium heat. Add green onion whites (reserve the greens for later), ginger, and garlic. Stir and cook until fragrant, about 1 minute.
3
Stir in vegetable broth, soy sauce, crushed red pepper and some salt. Bring to a simmer, reduce heat to low, and cover. Continue to let the broth simmer while you complete the other elements.
4
Heat the sesame oil in a skillet over medium heat. Add in cubed tofu with some salt and pepper. Cook, stirring occasionally, until browned, 4-5 minutes. Transfer tofu to a plate.
5
Add carrots to the skillet with some salt and cook until softened, about 6-7 minutes. Turn off heat and set aside.
6
Add spinach to the broth and cook, stirring occasionally, until wilted, 1-2 minutes.
7
Serve noodles in a bowl and pour broth over top. Top with carrots, tofu, and green onion greens.
8
Meal prep note: if making in bulk, store noodles separately from the broth, tofu, and veggie mixture. When ready to eat, reheat broth mixture and then add in noodles.
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.
snack prep - 2 days
