2900 calorie low carb vegan meal plan
In just a few clicks, generate your own 2900 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 (2900cal, 212g protein, 158g net carbs, 131g fat, 57g fiber per day) cannot be customized.
Day 1
2875cal, 209g protein, 126g net carbs, 144g fat, 62g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 container(s) (191cal, 5p, 15c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
6 oz (443cal, 36p, 12c, 23f)
2 serving(s) (125cal, 2p, 9c, 7f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3000cal, 189g protein, 111g net carbs, 165g fat, 77g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 container(s) (191cal, 5p, 15c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
3 1/2 serving(s) (824cal, 18p, 31c, 54f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2/3 serving(s) (100cal, 2p, 4c, 7f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
3 1/2 serving(s) (377cal, 16p, 36c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2875cal, 200g protein, 192g net carbs, 126g fat, 46g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 container(s) (191cal, 5p, 15c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
2 serving(s) (342cal, 18p, 25c, 14f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 cup (275cal, 3p, 62c, 0f)
20 oz (566cal, 55p, 14c, 29f)
1 sweet potato (309cal, 3p, 36c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2800cal, 240g protein, 192g net carbs, 95g fat, 57g fiber
1 bagel(s) (261cal, 8p, 39c, 7f)
4 links (150cal, 18p, 4c, 6f)
10 lettuce wrap(s) (823cal, 64p, 65c, 22f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
20 oz (566cal, 55p, 14c, 29f)
1 sweet potato (309cal, 3p, 36c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2875cal, 260g protein, 145g net carbs, 118g fat, 47g fiber
1 bagel(s) (261cal, 8p, 39c, 7f)
4 links (150cal, 18p, 4c, 6f)
2 sausage(s) (536cal, 56p, 21c, 24f)
3 1/2 serving(s) (270cal, 16p, 36c, 1f)
1 serving(s) (167cal, 27p, 3c, 5f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 1/2 serving(s) (735cal, 31p, 33c, 47f)
2 1/4 cup(s) (191cal, 16p, 5c, 10f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2900cal, 192g protein, 170g net carbs, 136g fat, 54g fiber
1 serving(s) (308cal, 6p, 31c, 15f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/2 serving(s) (641cal, 22p, 53c, 29f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (167cal, 27p, 3c, 5f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (457cal, 18p, 37c, 22f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2900cal, 192g protein, 170g net carbs, 136g fat, 54g fiber
1 serving(s) (308cal, 6p, 31c, 15f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/2 serving(s) (641cal, 22p, 53c, 29f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (167cal, 27p, 3c, 5f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (457cal, 18p, 37c, 22f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (67 items)
Fats and Oils
Oil
5 oz (154mL)
Olive oil
3 tbsp (43mL)
Balsamic vinaigrette
2 tbsp (30mL)
Vegetables and Vegetable Products
Onion
4 medium (2-1/2" dia) (435g)
Bell pepper
2 1/2 large (415g)
Sweet potatoes
4 1/3 sweetpotato, 5" long (910g)
Garlic
6 clove(s) (17g)
Lima beans, frozen
1 3/4 package (10 oz) (497g)
Tomatoes
23 1/2 cherry tomatoes (400g)
Zucchini
4 3/4 large (1540g)
Kale leaves
2 bunch (340g)
Fresh ginger
3 slices (1" dia) (6g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Romaine lettuce
10 leaf inner (60g)
Green onions
2 1/2 tbsp, sliced (20g)
Fresh parsley
15 sprigs (15g)
Spices and Herbs
Salt
3 1/2 tsp (21g)
Black pepper
1/4 tbsp, ground (2g)
Fresh basil
1 3/4 cup leaves, whole (42g)
Cinnamon
2 dash (1g)
Vanilla extract
1/2 tsp (3mL)
Basil, dried
1/4 tbsp, leaves (1g)
Turmeric, ground
1 1/2 dash (0g)
Curry powder
2 tsp (4g)
Legumes and Legume Products
Tempeh
1 3/4 lbs (794g)
Roasted peanuts
3/4 cup (106g)
Soy sauce
14 1/4 oz (338mL)
Extra firm tofu
2 1/2 lbs (1134g)
Peanut butter
5 tbsp (80g)
Chickpeas, canned
2 can (821g)
Lentils, raw
1/2 cup (96g)
Beverages
Water
29 3/4 cup(s) (7051mL)
Protein powder
26 scoop (1/3 cup ea) (806g)
Almond milk, unsweetened
3 cup (751mL)
Other
Almond yogurt, flavored
3 container (450g)
Guacamole, store-bought
1/3 cup (82g)
Coleslaw mix
6 3/4 cup (608g)
Vegan ranch
3 tbsp (46mL)
Mixed greens
2 cup (60g)
Vegan breakfast sausage links
8 links (180g)
Dairy-free cream cheese
3 tbsp (45g)
Soy milk, unsweetened
5 3/4 cup (1380mL)
Vegan sausage
2 sausage (200g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Italian seasoning
1/4 tbsp (3g)
Nut and Seed Products
Pecans
3/4 cup, halves (74g)
Sunflower kernels
1 1/2 oz (46g)
Sesame seeds
1 oz (26g)
Chia seeds
1 1/4 tsp (6g)
Walnuts
1/4 lbs (104g)
Almond butter
1 tbsp (16g)
Roasted cashews
1/2 cup, halves and whole (69g)
Coconut milk, canned
1/3 can (149mL)
Mixed nuts
2/3 cup (89g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Frank's red hot sauce
3 tbsp (46mL)
Barbecue sauce
5 tbsp (85g)
Fruits and Fruit Juices
Lemon juice
2/3 cup (169mL)
Avocados
1 3/4 avocado(s) (352g)
Blueberries
2 1/2 cup (370g)
Raisins
1/2 cup, packed (83g)
Lime juice
1 1/4 tbsp (19mL)
Baked Products
Bagel
2 small bagel (3" dia) (138g)
Pita bread
3 pita, small (4" dia) (84g)
Sweets
Cocoa powder
1 tbsp (5g)
Maple syrup
1 tbsp (15mL)
dinner prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
snack prep - 2 days
1. Pepper strips and guacamole
100 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
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.
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
590 cals, 36p, 14c, 38f (per meal)
3 tbsp (45mL)
6 oz (170g)
3 tbsp (45mL)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. 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. Olive oil drizzled lima beans
375 cals, 16p, 36c, 13f (per meal)
1/4 tsp, ground (1g)
1/2 tsp (3g)
7/8 package (10 oz) (249g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Zoodles with avocado sauce
825 cals, 18p, 31c, 54f (per meal)
5/8 cup(s) (138mL)
1/3 cup (79mL)
17 1/2 cherry tomatoes (298g)
1 3/4 cup leaves, whole (42g)
1 3/4 large (565g)
1 3/4 avocado(s) (352g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
snack prep - 2 days
1. Kale chips
205 cals, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Baked tofu
565 cals, 55p, 14c, 29f (per meal)
1 1/4 cup (300mL)
2 1/2 lbs (1134g)
2 1/2 slices (1" dia) (6g)
2 1/2 tbsp (23g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
825 cals, 64p, 65c, 22f (per meal)
10 leaf inner (60g)
10 oz (284g)
5 tbsp (85g)
2 1/2 cup (225g)
1 1/4 tsp (6mL)
1 1/4 small (93g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Small toasted bagel with vegan cream cheese
260 cals, 8p, 39c, 7f (per meal)
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Vegan breakfast sausage links
150 cals, 18p, 4c, 6f (per meal)
8 links (180g)
1
Cook links according to package instructions. Serve.
dinner prep - 1 days
1. Sesame peanut zoodles
735 cals, 31p, 33c, 47f (per meal)
1 1/4 tsp (6g)
1 1/4 tbsp (19mL)
2 1/2 tbsp, sliced (20g)
1 1/4 tsp (4g)
2 1/2 tbsp (38mL)
5 tbsp (80g)
1 1/4 cup (113g)
2 1/2 medium (490g)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Lima beans
270 cals, 16p, 36c, 1f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
snack prep - 3 days
1. Double chocolate almond milk protein shake
165 cals, 27p, 3c, 5f (per meal)
1 tsp (2g)
1 cup(s) (237mL)
1/2 cup (120mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
breakfast prep - 2 days
1. Sweet potato breakfast bowl
310 cals, 6p, 31c, 15f (per meal)
1/2 cup (74g)
4 tbsp, chopped (29g)
2 dash (1g)
1 tbsp (15mL)
1 tbsp (16g)
1/2 tsp (3mL)
2 tbsp (30mL)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a couple times and microwave them for 5-8 minutes, rotating halfway through. Microwave times can vary, but cook until soft throughout.
2
(Oven alternative: Preheat oven to 400F (200C). Bake sweet potatoes for 45-60 minutes or until soft)
3
When they are done, let them cool until able to be handled. Scoop out the flesh and add to a bowl. Discard the skins.
4
Add almond milk, vanilla, cinnamon, and maple syrup to bowl and mash with a fork (or use a beater) until well combined.
5
Top with chopped walnuts and blueberries then drizzle the almond butter over the top. Serve.
6
Meal Prep Note: Keep leftover sweet potato mash in airtight container in fridge. Reheat in microwave and sprinkle on toppings before serving.
lunch prep - 2 days
1. Lemony chickpea & zucchini bowl
640 cals, 22p, 53c, 29f (per meal)
1/4 tbsp (3g)
3 tbsp (45mL)
3 clove(s) (9g)
1 1/2 can (672g)
1 1/2 large (485g)
1/4 tbsp, leaves (1g)
15 sprigs (15g)
6 tbsp (90mL)
3 medium (2-1/2" dia) (330g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini and the rest of the fresh parsley. Serve.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
dinner prep - 2 days
1. Ginger coconut chickpea soup
455 cals, 18p, 37c, 22f (per meal)
1 1/3 dash (0g)
1 2/3 cup(s) (395mL)
1/2 cup (96g)
1/3 can (150mL)
1/3 can (149g)
2 tsp (4g)
1/3 slices (1" dia) (1g)
1 1/3 clove(s) (4g)
1/3 large (50g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
3. Pita bread
115 cals, 4p, 21c, 1f (per meal)
3 pita, small (4" dia) (84g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.