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 (2875cals, 202g protein, 149g net carbs, 144g fat 43g fiber per day) cannot be customized.
Day 1
2875cals, 246g protein, 106g net carbs, 145g fat 41g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 sandwich(es) (461cal, 22p, 28c, 27f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 container (139cal, 20p, 8c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2850cals, 219g protein, 152g net carbs, 136g fat 35g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 serving(s) (507cal, 42p, 58c, 9f)
1/4 cup (183cal, 2p, 1c, 18f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2875cals, 200g protein, 157g net carbs, 142g fat 40g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 square(s) (120cal, 2p, 7c, 9f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 serving(s) (507cal, 42p, 58c, 9f)
1/4 cup (183cal, 2p, 1c, 18f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2900cals, 194g protein, 131g net carbs, 159g fat 44g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 square(s) (120cal, 2p, 7c, 9f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2825cals, 184g protein, 163g net carbs, 148g fat 30g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 burger (361cal, 16p, 42c, 12f)
2 serving(s) (484cal, 28p, 13c, 34f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2925cals, 183g protein, 161g net carbs, 151g fat 45g fiber per day
1/2 serving(s) (276cal, 10p, 17c, 13f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 burger (361cal, 16p, 42c, 12f)
2 serving(s) (484cal, 28p, 13c, 34f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2850cals, 191g protein, 174g net carbs, 126g fat 66g fiber per day
1/2 serving(s) (276cal, 10p, 17c, 13f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 wrap(s) (426cal, 27p, 43c, 14f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (662cal, 43p, 22c, 40f)
2 orange(s) (170cal, 3p, 32c, 0f)
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
Butter
1/2 stick (52g)
Fresh mozzarella cheese
14 oz (397g)
Sliced cheese
1/2 lbs (210g)
Eggs
13 1/2 medium (598g)
Whole milk
5 cup(s) (1200mL)
Nonfat greek yogurt, plain
3 tbsp (52g)
Baked Products
Bread
17 oz (480g)
Flour tortillas
3 tortilla (approx 10" dia) (216g)
Hamburger buns
2 bun(s) (102g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Almonds
1 1/2 cup, whole (197g)
Sesame seeds
2 tbsp (17g)
Pecans
3/4 cup, halves (74g)
Chia seeds
4 tbsp (57g)
Other
Protein greek yogurt, flavored
2 container (300g)
Frozen mixed berries
1 1/2 cup (204g)
Teriyaki sauce
4 tbsp (60mL)
Mixed greens
2 package (5.5 oz) (323g)
Guacamole, store-bought
2 tbsp (31g)
Cottage cheese & fruit cup
3 container (510g)
Roasted chickpeas
3/4 cup (85g)
Veggie burger patty
2 patty (142g)
Cacao powder
2 1/2 tsp (5g)
Vegan chik'n strips
5 oz (142g)
Plant-based deli slices
7 slices (73g)
Beverages
Water
19 3/4 cup(s) (4681mL)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
Vegetables and Vegetable Products
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1040g)
Fresh ginger
2 slices (1" dia) (4g)
Frozen mixed veggies
3/4 package (10 oz ea) (216g)
Onion
1 1/4 small (85g)
Ketchup
2 tbsp (34g)
Fats and Oils
Oil
2 1/3 oz (70mL)
Balsamic vinaigrette
1/4 lbs (100mL)
Mayonnaise
1/2 cup (105mL)
Legumes and Legume Products
Extra firm tofu
29 1/3 oz (832g)
Soy sauce
1 cup (221mL)
Roasted peanuts
1 1/2 cup (207g)
Tempeh
1/2 lbs (227g)
Chickpeas, canned
1/3 cup(s) (80g)
Hummus
2 tbsp (30g)
Cereal Grains and Pasta
Long-grain white rice
6 tbsp (69g)
Seitan
1/2 lbs (255g)
Spices and Herbs
Fresh basil
1 oz (27g)
Yellow mustard
1 tsp or 1 packet (4g)
Paprika
3 g (3g)
Black pepper
1 1/2 dash (0g)
Salt
1 1/2 dash (1g)
Thyme, dried
4 dash, leaves (0g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Syrup
1 tbsp (15mL)
Fruits and Fruit Juices
Orange
4 orange (616g)
Nectarine
2 medium (2-1/2" dia) (284g)
Raspberries
2 1/2 cup (308g)
Lemon juice
1 tbsp (15mL)
Canned black olives
6 large olives (26g)
Blackberries
1 cup (144g)
snack prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 3 days
1. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
2 1/4 cup(s) (533mL)
3 scoop (1/3 cup ea) (93g)
1 cup(s) (81g)
1 1/2 cup (204g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
lunch prep - 1 days
1. Caprese sandwich
461cal, 22p, 28c, 27f (per meal)
2 tbsp (32g)
2 slices (57g)
2 slice(s), thick/large (1/2" thick) (54g)
2 slice(s) (64g)
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Baked tofu
830cal, 81p, 20c, 43f (per meal)
29 1/3 oz (832g)
2 slices (1" dia) (4g)
2 tbsp (17g)
1 cup (220mL)
Recipe has been scaled from original by 0.92x. 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.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
507cal, 42p, 58c, 10f (per meal)
6 tbsp (69g)
3/4 package (10 oz ea) (216g)
4 tbsp (60mL)
3/4 tbsp (11mL)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
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.
lunch prep - 2 days
1. Grilled cheese sandwich
743cal, 33p, 37c, 49f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
breakfast prep - 2 days
1. Egg & guac sandwich
191cal, 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.
3. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Basic tempeh
590cal, 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. Caprese salad
284cal, 16p, 10c, 18f (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.
lunch prep - 1 days
1. Egg salad sandwich
813cal, 38p, 39c, 53f (per meal)
3 dash or 1 packet (2g)
1 1/2 dash (1g)
3 slice (96g)
1 1/2 dash (0g)
1 1/2 dash (1g)
3/8 small (26g)
3 tbsp (45mL)
4 1/2 medium (198g)
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.
lunch prep - 2 days
1. Egg salad wrap
623cal, 25p, 36c, 41f (per meal)
2 dash or 1 packet (1g)
1 dash (1g)
3 large (150g)
1 tortilla (approx 10" dia) (72g)
1/4 small (18g)
2 tbsp (30mL)
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 tortilla. Season with salt and pepper to taste.
5
Spread the mixture on the tortilla and wrap. Serve.
snack prep - 3 days
3. Cottage cheese & fruit cup
131cal, 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.
dinner prep - 2 days
1. Veggie burger with cheese
361cal, 16p, 42c, 12f (per meal)
1 slice (3/4 oz ea) (21g)
1 patty (71g)
1 oz (28g)
1 tbsp (17g)
1 bun(s) (51g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Simple mozzarella and tomato salad
484cal, 28p, 13c, 34f (per meal)
2 tbsp, chopped (5g)
2 tbsp (30mL)
4 oz (113g)
1 1/2 large whole (3" dia) (273g)
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.
breakfast prep - 2 days
1. Cacao & raspberry chia pudding
276cal, 10p, 17c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (62g)
2 1/2 tsp (5g)
1 cup(s) (240mL)
4 tbsp (57g)
1
Thoroughly mix chia seeds, milk, cacao powder, and syrup in a small container with lid.
2
Refrigerate 15 minutes to overnight until thick.
3
Serve with raspberries.
3. Raspberries
72cal, 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.
dinner prep - 1 days
1. Mediterranean chik'n salad with lemon yogurt dressing
662cal, 43p, 22c, 40f (per meal)
1/3 cup(s) (80g)
1 tbsp (15mL)
5 oz (142g)
1 1/2 cup (45g)
6 large olives (26g)
3 tbsp (52g)
1/2 cup cherry tomatoes (74g)
1/3 small (23g)
2 tbsp (30mL)
4 dash (1g)
4 dash, leaves (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Blackberries
70cal, 2p, 6c, 1f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.