3000 calorie low carb vegan meal plan
In just a few clicks, generate your own 3000 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 (3000cal, 220g protein, 157g net carbs, 141g fat, 54g fiber per day) cannot be customized.
Day 1
2975cal, 230g protein, 124g net carbs, 147g fat, 61g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
3 carrots(s) (158cal, 2p, 15c, 8f)
2 serving(s) (664cal, 49p, 31c, 29f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3025cal, 252g protein, 121g net carbs, 149g fat, 47g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 sausage link(s) (1083cal, 87p, 47c, 57f)
2 serving(s) (664cal, 49p, 31c, 29f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2975cal, 205g protein, 177g net carbs, 129g fat, 69g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
2 burger (679cal, 24p, 92c, 19f)
2 1/3 cup(s) (251cal, 8p, 9c, 17f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
5 skewers (583cal, 47p, 14c, 35f)
3 serving(s) (294cal, 11p, 21c, 10f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2975cal, 205g protein, 177g net carbs, 129g fat, 69g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
2 burger (679cal, 24p, 92c, 19f)
2 1/3 cup(s) (251cal, 8p, 9c, 17f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
5 skewers (583cal, 47p, 14c, 35f)
3 serving(s) (294cal, 11p, 21c, 10f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2975cal, 206g protein, 151g net carbs, 154g fat, 38g fiber
1 1/2 bagel(s) (391cal, 12p, 58c, 11f)
1 cup(s) (85cal, 7p, 2c, 5f)
1/2 serving(s) (229cal, 7p, 8c, 17f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 can(s) (494cal, 36p, 46c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/8 cup(s) (108cal, 2p, 6c, 8f)
3 serving(s) (853cal, 39p, 16c, 68f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3025cal, 225g protein, 170g net carbs, 140g fat, 45g fiber
1 1/2 bagel(s) (391cal, 12p, 58c, 11f)
1 cup(s) (85cal, 7p, 2c, 5f)
1/2 serving(s) (229cal, 7p, 8c, 17f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 can(s) (494cal, 36p, 46c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/8 cup(s) (108cal, 2p, 6c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3000cal, 218g protein, 178g net carbs, 136g fat, 49g fiber
1 1/2 bagel(s) (391cal, 12p, 58c, 11f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 bagel(s) (698cal, 37p, 63c, 25f)
1/4 cup (183cal, 2p, 1c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/8 cup(s) (108cal, 2p, 6c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (60 items)
Nut and Seed Products
Sunflower kernels
4 oz (113g)
Mixed nuts
10 tbsp (84g)
Walnuts
1/4 lbs (123g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Almonds
2 tbsp, whole (18g)
Pecans
4 tbsp, halves (25g)
Vegetables and Vegetable Products
Fresh cilantro
4 tbsp, chopped (12g)
Onion
2 3/4 medium (2-1/2" dia) (305g)
Garlic
5 2/3 clove(s) (17g)
Carrots
23 1/3 medium (1423g)
Tomatoes
8 medium whole (2-3/5" dia) (981g)
Kale leaves
1/3 lbs (148g)
Bell pepper
2 medium (238g)
Romaine lettuce
3 hearts (1500g)
Fresh ginger
1 2/3 inch (2.5cm) cube (8g)
Broccoli
4 2/3 cup chopped (425g)
Ketchup
4 tbsp (68g)
Frozen broccoli
1 1/2 cup (137g)
Sweet potatoes
1/4 sweetpotato, 5" long (53g)
Fresh spinach
8 cup(s) (240g)
Fats and Oils
Oil
4 oz (127mL)
Salad dressing
3/4 cup (173mL)
Vegan mayonnaise
3 tbsp (45g)
Fruits and Fruit Juices
Lime juice
2 fl oz (58mL)
Lemon
3/4 small (44g)
Avocados
3 1/2 avocado(s) (704g)
Lemon juice
2 1/2 tsp (13mL)
Raisins
1 tbsp (not packed) (9g)
Spices and Herbs
Crushed red pepper
1/4 tbsp (1g)
Dijon mustard
1 1/2 tbsp (23g)
Ground ginger
1/2 dash (0g)
Onion powder
1 dash (0g)
Ground cumin
1 dash (0g)
Beverages
Water
1 1/2 gallon (5914mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Legumes and Legume Products
Soy sauce
1/4 cup (68mL)
Vegetarian burger crumbles
1 lbs (454g)
Peanut butter
1/3 lbs (133g)
Hummus
2/3 cup (162g)
Firm tofu
15 1/2 oz (439g)
Roasted peanuts
1/2 cup (73g)
Tempeh
4 oz (113g)
Other
Mixed greens
1 1/3 package (5.5 oz) (203g)
Vegan sausage
5 sausage (500g)
Frozen cauliflower
2 1/4 cup (255g)
Soy milk, unsweetened
6 cup (1440mL)
Skewer(s)
10 skewer(s) (10g)
Vegan chik'n strips
13 1/3 oz (378g)
Sesame oil
2 2/3 tbsp (40mL)
Nutritional yeast
1/2 oz (14g)
Veggie burger patty
4 patty (284g)
Vegan cheese, sliced
4 slice(s) (80g)
Dairy-free cream cheese
6 3/4 tbsp (101g)
Chocolate chips
1 tbsp (14g)
Snacks
Small granola bar
2 bar (50g)
Rice cakes, any flavor
2 cakes (18g)
Baked Products
Hamburger buns
4 bun(s) (204g)
Bagel
4 medium bagel (3-1/2" to 4" dia) (416g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
dinner prep - 2 days
1. Carrot & grounds stir fry
665 cals, 49p, 31c, 29f (per meal)
4 tbsp, chopped (12g)
2 2/3 tbsp (40mL)
4 tsp (20mL)
1/4 tbsp (1g)
2 2/3 tbsp (40mL)
4 tbsp (60mL)
1 1/3 large (200g)
2 2/3 clove(s) (8g)
1 lbs (454g)
5 1/3 large (384g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 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.
snack prep - 2 days
2. 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.
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. Roasted carrots
160 cals, 2p, 15c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Simple kale & avocado salad
345 cals, 7p, 14c, 23f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
1085 cals, 87p, 47c, 57f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
2. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
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.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Chik'n satay with peanut sauce
585 cals, 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.
2. Simple salad with tomatoes and carrots
295 cals, 11p, 21c, 10f (per meal)
1/4 cup (68mL)
3 medium whole (2-3/5" dia) (369g)
1 1/2 medium (92g)
3 hearts (1500g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Veggie burger with 'cheese'
680 cals, 24p, 92c, 19f (per meal)
2 patty (142g)
2 oz (57g)
2 tbsp (34g)
2 bun(s) (102g)
2 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with vegan cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Roasted broccoli with nutritional yeast
250 cals, 8p, 9c, 17f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
breakfast prep - 3 days
1. Small toasted bagel with vegan cream cheese
390 cals, 12p, 58c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
dinner prep - 1 days
1. Walnut crusted tofu (vegan)
855 cals, 39p, 16c, 68f (per meal)
3/4 lbs (340g)
1/2 cup, chopped (58g)
1/2 tbsp (8mL)
3 clove(s) (9g)
1 1/2 tbsp (23g)
3 tbsp (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Bali bowl with tofu & peanut sauce
230 cals, 7p, 8c, 17f (per meal)
1/2 dash (0g)
1/2 tbsp (8mL)
1 tbsp (15mL)
1/2 cup, chopped (20g)
1/4 sweetpotato, 5" long (53g)
1 tbsp (16g)
1/4 avocado(s) (50g)
1/4 lbs (99g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C) and line a baking sheet with parchment paper.
2
Toss the sweet potato cubes in 1/4th of the sesame oil (reserving the rest for later) and season with salt/pepper to taste. Spread the sweet potato cubes and sliced tofu out on the baking sheet. Set aside.
3
In a small bowl, combine the peanut butter, remaining sesame oil, ginger, and soy sauce and mix until well-combined.
4
Take half of the sauce, reserving the rest for later, and generously spread it on the tops and sides of the tofu. Bake in the oven for about 25-30 minutes.
5
When sweet potatoes and tofu are done, assemble the bowls by placing the sweet potatoes, tofu, kale, and avocados on a plate and using the remaining peanut butter sauce as a dipping sauce or drizzling it over everything. Serve.
2. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
2. Walnut almond trail mix
110 cals, 2p, 6c, 8f (per meal)
2 tbsp, chopped (15g)
2 tbsp, whole (18g)
1 tbsp (14g)
1 tbsp (not packed) (9g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together. Sore any leftovers in a cool area.
3. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
700 cals, 37p, 63c, 25f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
4 oz (113g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
