2900 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 2900 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 (2900cal, 212g protein, 169g net carbs, 132g fat, 48g fiber per day) cannot be customized.
Day 1
2900cal, 197g protein, 145g net carbs, 151g fat, 42g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 slice(s) (168cal, 5p, 13c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2875cal, 201g protein, 160g net carbs, 136g fat, 51g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
6 oz (443cal, 36p, 12c, 23f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
1 container(s) (155cal, 12p, 16c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2850cal, 206g protein, 173g net carbs, 127g fat, 52g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
1 container(s) (155cal, 12p, 16c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2925cal, 247g protein, 176g net carbs, 114g fat, 54g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
3 stick(s) (248cal, 20p, 5c, 17f)
3 1/2 can(s) (865cal, 63p, 81c, 24f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 1/2 serving(s) (785cal, 65p, 29c, 37f)
3 carrots(s) (158cal, 2p, 15c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2925cal, 247g protein, 176g net carbs, 114g fat, 54g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
3 stick(s) (248cal, 20p, 5c, 17f)
3 1/2 can(s) (865cal, 63p, 81c, 24f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 1/2 serving(s) (785cal, 65p, 29c, 37f)
3 carrots(s) (158cal, 2p, 15c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2925cal, 194g protein, 175g net carbs, 142g fat, 40g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 sandwich(es) (452cal, 15p, 34c, 25f)
2 serving(s) (484cal, 28p, 13c, 34f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 serving(s) (682cal, 39p, 21c, 48f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2925cal, 194g protein, 175g net carbs, 142g fat, 40g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 sandwich(es) (452cal, 15p, 34c, 25f)
2 serving(s) (484cal, 28p, 13c, 34f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 serving(s) (682cal, 39p, 21c, 48f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (50 items)
Dairy and Egg Products
Eggs
16 1/2 medium (726g)
Butter
3/8 stick (48g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
String cheese
6 stick (168g)
Fresh mozzarella cheese
1/2 lbs (227g)
Cheese
2 slice (1 oz each) (56g)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Sunflower kernels
3 oz (85g)
Roasted cashews
6 tbsp, halves and whole (51g)
Baked Products
Bread
9 oz (256g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1/2 tbsp (8mL)
Fruit juice
29 1/3 fl oz (880mL)
Peach
3 medium (2-2/3" dia) (450g)
Orange
2 orange (308g)
Apples
2 medium (3" dia) (364g)
Fats and Oils
Oil
6 oz (187mL)
Olive oil
1/4 cup (53mL)
Balsamic vinaigrette
4 tbsp (60mL)
Other
Guacamole, store-bought
3 tbsp (46g)
Vegan sausage
5 sausage (500g)
Italian seasoning
1/2 tbsp (5g)
Cottage cheese & fruit cup
5 container (850g)
Tzatziki
5/8 cup(s) (140g)
Sriracha chili sauce
3 tbsp (45g)
Cereal Grains and Pasta
Quinoa, uncooked
2/3 cup (113g)
Beverages
Water
22 1/2 cup(s) (5333mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (840g)
Frozen broccoli
2 3/4 cup (250g)
Zucchini
2 1/2 medium (490g)
Broccoli
3 cup chopped (273g)
Carrots
16 medium (981g)
Potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Eggplant
1 1/4 eggplant, unpeeled (approx 1-1/4 lb) (698g)
Garlic
6 clove (18g)
Legumes and Legume Products
Firm tofu
2 1/4 lbs (1021g)
Tempeh
2 lbs (907g)
Soy sauce
4 tsp (20mL)
Peanut butter
4 tbsp (64g)
Lentils, raw
3/4 cup (144g)
Spices and Herbs
Black pepper
1/3 oz (9g)
Salt
1/3 oz (9g)
Oregano, dried
1 1/4 tsp, ground (2g)
Garlic powder
1 1/4 tsp (4g)
Fresh basil
4 tbsp, chopped (11g)
Soups, Sauces, and Gravies
Frank's red hot sauce
10 tbsp (151mL)
Chunky canned soup (non-creamy varieties)
7 can (~19 oz) (3682g)
Pesto sauce
2 tbsp (32g)
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
3. 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.
breakfast prep - 3 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. 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.
3. 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.
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. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Buttered broccoli
365 cals, 8p, 5c, 32f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 3/4 cup (250g)
2 3/4 tbsp (39g)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Pan roasted zucchini
210 cals, 4p, 8c, 16f (per meal)
2 1/2 medium (490g)
1 1/4 tbsp, ground (9g)
1 1/4 tsp, ground (2g)
1 1/4 tsp (4g)
1 1/4 tsp (8g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
720 cals, 49p, 46c, 32f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3 cup chopped (273g)
3 medium (183g)
3 small (1-3/4" to 2-1/4" dia.) (276g)
3 sausage (300g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
snack prep - 3 days
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
785 cals, 65p, 29c, 37f (per meal)
2 1/2 tbsp (38mL)
5/8 cup(s) (140g)
10 tbsp (150mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 2.5x. 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 tzatziki.
2. Roasted carrots
160 cals, 2p, 15c, 8f (per meal)
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
865 cals, 63p, 81c, 24f (per meal)
7 can (~19 oz) (3682g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Eggplant pesto sandwich
450 cals, 15p, 34c, 25f (per meal)
1 small (458g)
1 tbsp (15mL)
2 tbsp (32g)
2 clove (6g)
2 roll (3-1/2" dia) (114g)
6 slice(s), thin/small (90g)
2 slice (1 oz each) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
2. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 2 days
1. Spicy sriracha peanut tofu
680 cals, 39p, 21c, 48f (per meal)
2 tbsp (30mL)
2/3 cup(s) (158mL)
4 tsp (20mL)
4 tbsp (64g)
3 tbsp (45g)
4 clove (12g)
1 3/4 lbs (794g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
3. Carrot sticks
55 cals, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.