3200 calorie low carb vegan meal plan
In just a few clicks, generate your own 3200 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 (3200cal, 221g protein, 160g net carbs, 157g fat, 65g fiber per day) cannot be customized.
Day 1
3150cal, 241g protein, 179g net carbs, 126g fat, 86g fiber
3/4 serving(s) (156cal, 4p, 25c, 2f)
1 serving(s) (351cal, 4p, 4c, 30f)
2 celery stalk (13cal, 1p, 1c, 0f)
8 oz (82cal, 2p, 17c, 0f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
1 serving(s) (234cal, 12p, 25c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3100cal, 200g protein, 144g net carbs, 174g fat, 42g fiber
3/4 serving(s) (156cal, 4p, 25c, 2f)
2 sandwich(es) (884cal, 47p, 68c, 42f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (351cal, 4p, 4c, 30f)
2 celery stalk (13cal, 1p, 1c, 0f)
8 oz (82cal, 2p, 17c, 0f)
3 serving(s) (1013cal, 47p, 17c, 84f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3225cal, 212g protein, 109g net carbs, 196g fat, 47g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
3 serving(s) (347cal, 10p, 18c, 20f)
9 crisps (91cal, 2p, 16c, 2f)
1 container (136cal, 6p, 20c, 4f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
3 serving(s) (1013cal, 47p, 17c, 84f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3200cal, 248g protein, 161g net carbs, 151g fat, 52g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1/4 cup (183cal, 2p, 1c, 18f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
3 serving(s) (347cal, 10p, 18c, 20f)
9 crisps (91cal, 2p, 16c, 2f)
1 container (136cal, 6p, 20c, 4f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 1/3 serving(s) (799cal, 71p, 38c, 39f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3250cal, 210g protein, 180g net carbs, 138g fat, 112g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1/4 cup (183cal, 2p, 1c, 18f)
2 serving(s) (646cal, 26p, 49c, 26f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 slice(s) (146cal, 7p, 15c, 5f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 serving(s) (772cal, 44p, 77c, 10f)
1 serving(s) (235cal, 3p, 7c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3225cal, 225g protein, 160g net carbs, 158g fat, 63g fiber
4 ball(s) (539cal, 25p, 7c, 42f)
2 serving(s) (646cal, 26p, 49c, 26f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 slice(s) (146cal, 7p, 15c, 5f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3150cal, 208g protein, 185g net carbs, 153g fat, 51g fiber
4 ball(s) (539cal, 25p, 7c, 42f)
2 sandwich(es) (662cal, 20p, 67c, 31f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1 slice(s) (146cal, 7p, 15c, 5f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (61 items)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (68g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Pecans
3/4 cup, halves (74g)
Walnuts
6 tbsp, shelled (38g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Almond butter
1/2 cup (125g)
Legumes and Legume Products
Tempeh
26 oz (737g)
Chickpeas, canned
1 1/2 can (672g)
Lentils, raw
1 cup (176g)
Firm tofu
3 1/2 lbs (1527g)
Black beans
1 1/2 can(s) (659g)
Hummus
13 1/2 tbsp (203g)
Roasted peanuts
1/2 cup (82g)
Other
Coleslaw mix
3 cup (270g)
Vegan ranch
9 1/2 oz (270mL)
Mixed greens
2 package (5.5 oz) (297g)
Vegan cheese, sliced
6 slice(s) (121g)
Soy milk, unsweetened
10 cup (2381mL)
Soy milk yogurt
2 container(s) (301g)
Baked chips, any flavor
18 crips (42g)
Almond flour
4 tbsp (28g)
Vegan chik'n nuggets
26 2/3 nuggets (573g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Apple cider vinegar
1/2 tbsp (0mL)
Frank's red hot sauce
1 1/2 cup (329mL)
Vegetable broth
1 cup(s) (mL)
Salsa
3/4 cup (195g)
Fats and Oils
Oil
4 oz (123mL)
Vegan mayonnaise
1 tbsp (15g)
Olive oil
2 2/3 oz (84mL)
Vegetables and Vegetable Products
Garlic
4 1/2 clove(s) (13g)
Fresh parsley
1 1/2 sprigs (2g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (675g)
Onion
3/4 medium (2-1/2" dia) (79g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Frozen broccoli
3 cup (273g)
Brussels sprouts
1 1/2 lbs (680g)
Green pepper
2 1/2 tbsp, chopped (22g)
Sun-dried tomatoes
8 piece(s) (80g)
Ketchup
6 2/3 tbsp (113g)
Kale leaves
5/8 bunch (106g)
Spices and Herbs
Balsamic vinegar
1/2 tbsp (8mL)
Vanilla extract
1/2 tbsp (8mL)
Salt
1/2 tbsp (8g)
Black pepper
1 tsp, ground (2g)
Garlic powder
2 dash (1g)
Ground cumin
1 3/4 tsp (4g)
Dijon mustard
4 tsp (20g)
Beverages
Water
29 1/4 cup (7027mL)
Protein powder
1 3/4 lbs (783g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
3/4 cup(s) (61g)
Fruits and Fruit Juices
Blueberries
6 tbsp (56g)
Avocados
5 avocado(s) (980g)
Lemon juice
1 1/3 fl oz (40mL)
Watermelon
16 oz (453g)
Lime juice
1 tbsp (15mL)
Lemon
5/8 small (36g)
Sweets
Maple syrup
1/2 tbsp (8mL)
Baked Products
Bread
16 oz (448g)
Cereal Grains and Pasta
Seitan
9 1/3 oz (265g)
Dairy and Egg Products
Sour cream
3 tbsp (36g)
dinner prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Blueberry vanilla oatmeal
155 cals, 4p, 25c, 2f (per meal)
3/4 cup(s) (61g)
6 tbsp (56g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1 cup(s) (267mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
snack prep - 2 days
1. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
3. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Basic tempeh
590 cals, 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. Lentils
405 cals, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 0.58x. 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.
dinner prep - 2 days
1. Buffalo tofu with vegan ranch
1015 cals, 47p, 17c, 84f (per meal)
3/4 cup (180mL)
2 1/2 lbs (1191g)
1 cup (238mL)
3 tbsp (45mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu 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 vegan ranch.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Basic tofu sandwich
885 cals, 47p, 68c, 42f (per meal)
4 slice(s) (336g)
4 slice(s) (128g)
2 oz (57g)
4 slice, medium (1/4" thick) (80g)
2 slice(s) (40g)
1 tbsp (15g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add tofu and cook both sides until browned.
2
Season tofu with whichever spices you prefer.
3
Assemble the sandwich by using the bread, vegan mayo, tofu, and the veggies. Feel free to add any low-calorie veggies or condiments.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
breakfast prep - 3 days
1. 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.
snack prep - 2 days
1. Baked chips
90 cals, 2p, 16c, 2f (per meal)
9 crips (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days
1. Buffalo tempeh with vegan ranch
590 cals, 36p, 14c, 38f (per meal)
6 tbsp (90mL)
3/4 lbs (340g)
6 tbsp (90mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. 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 vegan ranch.
2. Roasted brussels sprouts
345 cals, 10p, 18c, 20f (per meal)
1 1/2 lbs (680g)
3 tbsp (45mL)
1/4 tbsp (5g)
4 dash, ground (1g)
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
dinner prep - 1 days
1. Garlic pepper seitan
800 cals, 71p, 38c, 39f (per meal)
2 1/3 tbsp (35mL)
1/4 cup, chopped (47g)
3 clove(s) (9g)
2 1/3 tbsp, chopped (22g)
9 1/3 oz (265g)
1/4 tsp, ground (1g)
3 1/2 tsp (17mL)
1 dash (1g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 1 days
1. Black bean and salsa soup
770 cals, 44p, 77c, 10f (per meal)
1 1/2 can(s) (659g)
1 cup(s) (mL)
3/4 cup (195g)
1/4 tbsp (2g)
3 tbsp (36g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Lemony chickpea salad
645 cals, 26p, 49c, 26f (per meal)
1 can (448g)
8 cup (240g)
1 avocado(s) (201g)
8 piece(s) (80g)
6 tbsp (90g)
4 tsp (20g)
2 tbsp (30mL)
1 tsp (2g)
1/2 tsp (3mL)
1
Preheat oven to 350°F (180°C).
2
Add chickpeas to a sheet pan and mix them together with the oil, cumin, and some salt until evenly coated. Bake 10-15 minutes until chickpeas are golden.
3
Meanwhile, in a small bowl, mix the hummus, mustard, lemon juice, and some salt and pepper to make the dressing. If needed, stir in a splash of water to thin out the consistency of the dressing.
4
Serve greens with sun dried tomatoes, avocado, chickpeas, and dressing.
snack prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
3. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Almond protein balls
540 cals, 25p, 7c, 42f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 2 days
1. Chik'n nuggets
735 cals, 41p, 69c, 30f (per meal)
Recipe has been scaled from original by 6.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Vegan grilled cheese
660 cals, 20p, 67c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
5/8 bunch (106g)
5/8 small (36g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 0.63x. 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.