3100 calorie low carb vegan meal plan
In just a few clicks, generate your own 3100 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 (3050cal, 230g protein, 139g net carbs, 150g fat, 58g fiber per day) cannot be customized.
Day 1
3075cal, 273g protein, 135g net carbs, 140g fat, 45g fiber
2 serving(s) (335cal, 53p, 7c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
4 can(s) (988cal, 72p, 93c, 27f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
3 serving(s) (853cal, 39p, 16c, 68f)
2 serving(s) (97cal, 4p, 11c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3025cal, 237g protein, 102g net carbs, 164g fat, 49g fiber
2 serving(s) (335cal, 53p, 7c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
3 serving(s) (853cal, 39p, 16c, 68f)
2 serving(s) (97cal, 4p, 11c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3075cal, 237g protein, 148g net carbs, 144g fat, 58g fiber
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1 serving(s) (188cal, 7p, 6c, 14f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (63cal, 1p, 5c, 4f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3050cal, 201g protein, 189g net carbs, 137g fat, 64g fiber
18 2/3 oz (528cal, 52p, 13c, 27f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1 serving(s) (188cal, 7p, 6c, 14f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
2 1/2 serving(s) (231cal, 7p, 42c, 2f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2950cal, 219g protein, 159g net carbs, 131g fat, 65g fiber
18 2/3 oz (528cal, 52p, 13c, 27f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/2 serving(s) (498cal, 37p, 23c, 22f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
1 serving(s) (71cal, 2p, 7c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3125cal, 223g protein, 120g net carbs, 166g fat, 61g fiber
1 serving(s) (346cal, 34p, 10c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3/4 serving(s) (292cal, 12p, 24c, 14f)
1 container(s) (191cal, 5p, 15c, 11f)
1/2 cup (366cal, 5p, 2c, 36f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
8 oz tempeh (868cal, 66p, 29c, 45f)
2 serving(s) (141cal, 3p, 15c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3125cal, 223g protein, 120g net carbs, 166g fat, 61g fiber
1 serving(s) (346cal, 34p, 10c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3/4 serving(s) (292cal, 12p, 24c, 14f)
1 container(s) (191cal, 5p, 15c, 11f)
1/2 cup (366cal, 5p, 2c, 36f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
8 oz tempeh (868cal, 66p, 29c, 45f)
2 serving(s) (141cal, 3p, 15c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (59 items)
Other
Vegan butter
2 tbsp (28g)
Protein powder, chocolate
6 scoop (1/3 cup ea) (186g)
Vegan sausage
3 sausage (300g)
Curry paste
1/2 tbsp (8g)
Ice cubes
1/2 cup (70g)
Almond yogurt, flavored
2 container (300g)
Nutritional yeast
2 tbsp (8g)
Vegetables and Vegetable Products
Garlic
15 1/2 clove(s) (47g)
Fresh green beans
1 lbs (453g)
Kale leaves
19 oz (534g)
Bell pepper
3 1/4 large (528g)
Onion
1 medium (2-1/2" dia) (103g)
Frozen corn kernels
1 2/3 cup (227g)
Potatoes
3/4 large (3" to 4-1/4" dia.) (277g)
Fresh ginger
2 1/3 slices (1" dia) (5g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (308g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Red onion
1 1/4 small (88g)
Fresh cilantro
1 1/2 tbsp, chopped (5g)
Carrots
2 large (144g)
Baby carrots
40 medium (400g)
Spices and Herbs
Lemon pepper
3 dash (0g)
Salt
1 tsp (5g)
Dijon mustard
3 tbsp (45g)
Black pepper
2 dash, ground (1g)
Crushed red pepper
1 tsp (2g)
Ground cumin
1/4 tbsp (2g)
Legumes and Legume Products
Firm tofu
1 1/2 lbs (680g)
Chickpeas, canned
2 can (896g)
Hummus
1 1/2 lbs (679g)
Lentils, raw
10 tbsp (120g)
Soy sauce
13 2/3 oz (322mL)
Extra firm tofu
2 1/3 lbs (1058g)
Vegetarian burger crumbles
6 oz (170g)
Peanut butter
5 oz (140g)
Tempeh
1 lbs (454g)
Nut and Seed Products
Walnuts
1/2 lbs (228g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
2 2/3 oz (76g)
Pecans
1 3/4 cup, halves (173g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Coconut milk, canned
6 tbsp (91mL)
Sesame seeds
2 1/3 tbsp (21g)
Almonds
2 oz (58g)
Fruits and Fruit Juices
Lemon juice
2 1/2 fl oz (73mL)
Lemon
1 2/3 small (97g)
Avocados
2 2/3 avocado(s) (536g)
Lime juice
1/2 tbsp (8mL)
Fats and Oils
Vegan mayonnaise
6 tbsp (90g)
Oil
2 oz (62mL)
Salad dressing
5 tbsp (74mL)
Beverages
Water
2 gallon (7488mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Almond milk, unsweetened
6 cup (1440mL)
Sweets
Cocoa powder
4 tsp (7g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Vegetable broth
8 cup(s) (mL)
Baked Products
Bread
6 slice (192g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
dinner prep - 2 days
1. Walnut crusted tofu (vegan)
855 cals, 39p, 16c, 68f (per meal)
1 1/2 lbs (680g)
1 cup, chopped (116g)
1 tbsp (15mL)
6 clove(s) (18g)
3 tbsp (45g)
6 tbsp (90g)
Recipe has been scaled from original by 3x. 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. Vegan buttery garlic green beans
95 cals, 4p, 11c, 1f (per meal)
2 tbsp (28g)
3 clove(s) (9g)
1 lbs (453g)
3 dash (0g)
4 dash (3g)
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Double chocolate almond milk protein shake
335 cals, 53p, 7c, 9f (per meal)
2 tsp (4g)
2 cup(s) (474mL)
1 cup (240mL)
2 scoop (1/3 cup ea) (62g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
snack prep - 2 days
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
990 cals, 72p, 93c, 27f (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.
lunch prep - 2 days
1. Chickpea & kale soup
545 cals, 27p, 56c, 14f (per meal)
2 tsp (10mL)
4 clove(s) (12g)
8 cup(s) (mL)
4 cup, chopped (160g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
breakfast prep - 3 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
snack prep - 3 days
1. Bell pepper strips and hummus
215 cals, 9p, 13c, 10f (per meal)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
dinner prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 medium (2-1/2" dia) (28g)
1/2 large (82g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Curried lentils
360 cals, 14p, 30c, 19f (per meal)
4 tbsp (48g)
1/2 cup(s) (119mL)
1/2 dash (0g)
6 tbsp (90mL)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Baked fries
290 cals, 5p, 37c, 11f (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) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Corn
230 cals, 7p, 42c, 2f (per meal)
1 2/3 cup (227g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Baked tofu
530 cals, 52p, 13c, 27f (per meal)
56 tsp (280mL)
2 1/3 lbs (1058g)
2 1/3 slices (1" dia) (5g)
2 1/3 tbsp (21g)
Recipe has been scaled from original by 1.17x. 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. Simple kale & avocado salad
385 cals, 8p, 16c, 26f (per meal)
1 2/3 bunch (284g)
1 2/3 small (97g)
1 2/3 avocado(s) (335g)
Recipe has been scaled from original by 1.67x. 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.
dinner prep - 1 days
1. Carrot & grounds stir fry
500 cals, 37p, 23c, 22f (per meal)
1 1/2 tbsp, chopped (5g)
1 tbsp (15mL)
1/2 tbsp (8mL)
2 dash (0g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
1/2 large (75g)
1 clove(s) (3g)
6 oz (170g)
2 large (144g)
Recipe has been scaled from original by 0.5x. 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. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. White rice
220 cals, 4p, 49c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 2 days
1. Peanut butter chocolate almond milk protein shake
345 cals, 34p, 10c, 18f (per meal)
4 tbsp (35g)
1 tsp (5g)
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.
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.
lunch prep - 2 days
1. Lentil kale salad
290 cals, 12p, 24c, 14f (per meal)
1/4 tbsp (2g)
1 1/2 cup(s) (356mL)
1/4 tbsp (1g)
1 1/2 clove(s) (5g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, slivered (10g)
1 1/2 tbsp (23mL)
2 1/4 cup, chopped (90g)
6 tbsp (72g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
snack prep - 2 days
1. Carrots and hummus
205 cals, 7p, 17c, 8f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
1. Peanut tempeh
870 cals, 66p, 29c, 45f (per meal)
2 tbsp (8g)
4 tsp (20mL)
2 tbsp (30mL)
1/2 cup (129g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.