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 (2800cal, 197g protein, 144g net carbs, 139g fat, 45g fiber per day) cannot be customized.
Day 1
2800cal, 197g protein, 173g net carbs, 120g fat, 57g fiber
1 1/4 serving(s) (693cal, 43p, 34c, 30f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
7 zucchini halve(s) (672cal, 37p, 36c, 35f)
2 container(s) (310cal, 25p, 33c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2825cal, 180g protein, 150g net carbs, 142g fat, 60g fiber
1 1/4 serving(s) (693cal, 43p, 34c, 30f)
2/3 serving(s) (167cal, 2p, 23c, 7f)
3 1/2 serving(s) (1029cal, 44p, 46c, 65f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2825cal, 202g protein, 116g net carbs, 153g fat, 45g fiber
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2800cal, 190g protein, 128g net carbs, 153g fat, 37g fiber
1 sandwich(es) (387cal, 23p, 29c, 16f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2775cal, 207g protein, 151g net carbs, 132g fat, 38g fiber
1 serving(s) (441cal, 41p, 25c, 19f)
2 serving(s) (531cal, 29p, 7c, 39f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 1/2 serving(s) (650cal, 52p, 16c, 38f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2775cal, 207g protein, 151g net carbs, 132g fat, 38g fiber
1 serving(s) (441cal, 41p, 25c, 19f)
2 serving(s) (531cal, 29p, 7c, 39f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 1/2 serving(s) (650cal, 52p, 16c, 38f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2825cal, 200g protein, 140g net carbs, 143g fat, 43g fiber
1 serving(s) (441cal, 41p, 25c, 19f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (277cal, 5p, 10c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (63 items)
Dairy and Egg Products
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Goat cheese
1/4 lbs (99g)
Butter
1/4 stick (23g)
Eggs
29 1/2 medium (1298g)
Nonfat greek yogurt, plain
2 container (368g)
Whole milk
12 2/3 cup (3041mL)
Parmesan cheese
5 tbsp (25g)
Vegetables and Vegetable Products
Zucchini
6 1/2 large (2143g)
Green onions
1/4 cup, sliced (28g)
Onion
1 medium (2-1/2" dia) (104g)
Red onion
1/2 medium (2-1/2" dia) (55g)
Cucumber
2 cucumber (8-1/4") (602g)
Garlic
1 1/2 clove (5g)
Broccoli
2 1/2 cup chopped (228g)
Romaine lettuce
10 cup shredded (470g)
Tomatoes
1/4 medium whole (2-3/5" dia) (31g)
Soups, Sauces, and Gravies
Pasta sauce
14 tbsp (228g)
Salsa
1/2 cup (135g)
Hot sauce
3/8 fl oz (12mL)
Beverages
Water
18 cup(s) (4306mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/4 lbs (96g)
Chia seeds
1 3/4 tsp (8g)
Sesame seeds
1 3/4 tsp (5g)
Almonds
1/3 cup, whole (48g)
Sunflower kernels
1 1/2 tbsp (18g)
Walnuts
5 tbsp, shelled (31g)
Mixed nuts
1/2 cup (67g)
Roasted cashews
1/2 cup, halves and whole (69g)
Snacks
Small granola bar
4 bar (100g)
Baked Products
Bread
2/3 lbs (320g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Spices and Herbs
Salt
1/4 oz (8g)
Black pepper
1/4 oz (7g)
Taco seasoning mix
2 1/2 tbsp (21g)
Red wine vinegar
2 tsp (10mL)
Dried dill weed
2 tsp (2g)
Dijon mustard
5 tsp (25g)
Garlic powder
3/4 tbsp (7g)
Paprika
1 1/2 dash (1g)
Yellow mustard
3 dash or 1 packet (2g)
Oregano, dried
1/4 tbsp, ground (2g)
Fats and Oils
Oil
2 oz (55mL)
Olive oil
1/4 cup (57mL)
Mayonnaise
3 tbsp (45mL)
Legumes and Legume Products
Refried beans
1 1/4 cup (303g)
Tempeh
1 1/2 lbs (680g)
Soy sauce
1/4 cup (53mL)
Peanut butter
1/4 lbs (128g)
Other
Mixed greens
4 1/2 cup (132g)
Coleslaw mix
4 3/4 cup (428g)
Protein greek yogurt, flavored
2 container (300g)
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Plant-based deli slices
5 slices (52g)
Ice cubes
3/4 cup (105g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Fruits and Fruit Juices
Avocados
5 avocado(s) (988g)
Lime juice
2 1/4 tbsp (34mL)
Lemon juice
2 fl oz (58mL)
Orange
4 orange (616g)
Raisins
3/4 cup, packed (124g)
Sweets
Chocolate, dark, 70-85%
10 square(s) (100g)
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
670 cals, 37p, 36c, 35f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Tempeh taco salad bowl
695 cals, 43p, 34c, 30f (per meal)
1 1/4 tsp (6mL)
1 1/4 cup (303g)
1/2 cup (135g)
1 1/4 cup (38g)
1 1/4 avocado(s) (251g)
2 1/2 tbsp (21g)
10 oz (284g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. Buttery brown rice
165 cals, 3p, 23c, 7f (per meal)
1 tbsp (14g)
1/3 cup (63g)
2 dash (2g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
dinner prep - 1 days
1. Sesame peanut zoodles
1030 cals, 44p, 46c, 65f (per meal)
1 3/4 tsp (8g)
1 3/4 tbsp (26mL)
1/4 cup, sliced (28g)
1 3/4 tsp (5g)
1/4 cup (53mL)
1/2 cup (112g)
1 3/4 cup (158g)
3 1/2 medium (686g)
Recipe has been scaled from original by 3.5x. 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.
breakfast prep - 2 days
snack prep - 2 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
3. Simple Greek cucumber salad
280 cals, 18p, 19c, 14f (per meal)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
385 cals, 23p, 29c, 16f (per meal)
1/2 cup (15g)
1 tsp (5mL)
1/3 avocado(s) (67g)
2 slice(s) (64g)
5 slices (52g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
breakfast prep - 3 days
1. Peanut butter chocolate protein shake
440 cals, 41p, 25c, 19f (per meal)
1 tsp (5g)
4 tbsp (35g)
2 cup (480mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in the blender.
2
Mix until well-combined.
3
Serve cold.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
650 cals, 52p, 16c, 38f (per meal)
2 1/2 tbsp (38mL)
5 tbsp (37g)
5 tbsp (25g)
5 tsp (25g)
5 tbsp (88g)
2 1/2 cup chopped (228g)
10 large (500g)
10 cup shredded (470g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
lunch prep - 2 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
snack prep - 3 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 1 days
1. Egg salad sandwich
815 cals, 38p, 39c, 53f (per meal)
4 1/2 medium (198g)
3 tbsp (45mL)
3/8 small (26g)
1 1/2 dash (1g)
1 1/2 dash (0g)
3 slice (96g)
1 1/2 dash (1g)
3 dash or 1 packet (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
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.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Pan roasted zucchini
275 cals, 5p, 10c, 22f (per meal)
1 2/3 medium (327g)
2 1/2 tsp, ground (6g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (5g)
5 tsp (25mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.