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 (3050cals, 230g protein, 139g net carbs, 150g fat 58g fiber per day) cannot be customized.
Day 1
3075cals, 273g protein, 135g net carbs, 140g fat 45g fiber per day
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
3025cals, 237g protein, 102g net carbs, 164g fat 49g fiber per day
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
3075cals, 237g protein, 148g net carbs, 144g fat 58g fiber per day
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
3050cals, 201g protein, 189g net carbs, 137g fat 64g fiber per day
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
2950cals, 219g protein, 159g net carbs, 131g fat 65g fiber per day
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 (218cal, 4p, 49c, 0f)
1 serving(s) (71cal, 2p, 7c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3125cals, 223g protein, 120g net carbs, 166g fat 61g fiber per day
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
3125cals, 223g protein, 120g net carbs, 166g fat 61g fiber per day
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, 2ff)
Grocery List (58 items)
Nut and Seed Products
Sunflower kernels
2 2/3 oz (76g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Walnuts
1/2 lbs (228g)
Pecans
1 3/4 cup, halves (173g)
Pistachios, shelled
3/4 cup (92g)
Coconut milk, canned
6 tbsp (91mL)
Sesame seeds
2 1/3 tbsp (21g)
Almonds
2 oz (58g)
Other
Protein powder, chocolate
6 scoop (1/3 cup ea) (186g)
Vegan butter
2 tbsp (28g)
Vegan sausage
3 sausage (300g)
Curry paste
1/2 tbsp (8g)
Ice cubes
1/2 cup(s) (70g)
Almond yogurt, flavored
2 container (300g)
Nutritional yeast
2 tbsp (8g)
Sweets
Cocoa powder
4 tsp (7g)
Beverages
Almond milk, unsweetened
6 cup (1440mL)
Water
2 gallon (7488mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Vegetable broth
8 cup(s) (mL)
Vegetables and Vegetable Products
Fresh green beans
1 lbs (453g)
Garlic
15 1/2 clove(s) (47g)
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)
Red onion
1 1/4 small (88g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (308g)
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
1/2 tsp (3g)
Dijon mustard
3 tbsp (45g)
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)
Extra firm tofu
2 1/3 lbs (1058g)
Soy sauce
13 2/3 oz (322mL)
Vegetarian burger crumbles
6 oz (170g)
Peanut butter
5 oz (140g)
Tempeh
1 lbs (454g)
Fats and Oils
Vegan mayonnaise
6 tbsp (90g)
Oil
2 oz (62mL)
Salad dressing
5 tbsp (74mL)
Fruits and Fruit Juices
Lemon juice
2 1/2 fl oz (73mL)
Avocados
2 2/3 avocado(s) (536g)
Lemon
1 2/3 small (97g)
Lime juice
1/2 tbsp (8mL)
Baked Products
Bread
6 slice (192g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
snack prep - 2 days
breakfast prep - 2 days
1. Double chocolate almond milk protein shake
335cal, 53p, 7c, 9f (per meal)
2 scoop (1/3 cup ea) (62g)
2 tsp (4g)
1 cup (240mL)
2 cup(s) (474mL)
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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
988cal, 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.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Walnut crusted tofu (vegan)
853cal, 39p, 16c, 68f (per meal)
1 1/2 lbs (680g)
1 cup, chopped (116g)
6 clove(s) (18g)
6 tbsp (90g)
3 tbsp (45g)
1 tbsp (15mL)
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
97cal, 4p, 11c, 1f (per meal)
1 lbs (453g)
2 tbsp (28g)
3 clove(s) (9g)
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.
lunch prep - 2 days
1. Chickpea & kale soup
546cal, 27p, 56c, 14f (per meal)
2 can (896g)
2 tsp (10mL)
4 clove(s) (12g)
8 cup(s) (mL)
4 cup, chopped (160g)
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
293cal, 14p, 30c, 9f (per meal)
snack prep - 3 days
1. Bell pepper strips and hummus
213cal, 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.
dinner prep - 1 days
1. Vegan sausage
804cal, 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
63cal, 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
362cal, 14p, 30c, 19f (per meal)
1/2 tbsp (8g)
6 tbsp (90mL)
1/2 dash (0g)
1/2 cup(s) (119mL)
4 tbsp (48g)
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
290cal, 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
231cal, 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
528cal, 52p, 13c, 27f (per meal)
2 1/3 lbs (1058g)
2 1/3 slices (1" dia) (5g)
2 1/3 tbsp (21g)
56 tsp (280mL)
Recipe has been scaled from original by 1.17x. 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. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
1 2/3 avocado(s) (335g)
1 2/3 bunch (284g)
1 2/3 small (97g)
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
498cal, 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
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
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
218cal, 4p, 49c, 0f (per meal)
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
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
breakfast prep - 2 days
1. Peanut butter chocolate almond milk protein shake
346cal, 34p, 10c, 18f (per meal)
1 scoop (1/3 cup ea) (31g)
1 tsp (5g)
2 cup (480mL)
1/4 cup(s) (35g)
1
Put all ingredients in the blender.
2
Mix until well-combined.
3
Serve cold.
2. Avocado
176cal, 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
292cal, 12p, 24c, 14f (per meal)
1 1/2 clove(s) (5g)
1/4 tbsp (2g)
1 1/2 cup(s) (356mL)
1/4 tbsp (1g)
2 1/4 cup, chopped (90g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, slivered (10g)
1 1/2 tbsp (23mL)
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.
dinner prep - 2 days
1. Peanut tempeh
868cal, 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
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
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.
snack prep - 2 days
1. Carrots and hummus
205cal, 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.
