3300 calorie low carb vegan meal plan
In just a few clicks, generate your own 3300 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 (3275cal, 225g protein, 166g net carbs, 159g fat, 73g fiber per day) cannot be customized.
Day 1
3250cal, 229g protein, 174g net carbs, 155g fat, 60g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 container(s) (191cal, 5p, 15c, 11f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (705cal, 31p, 22c, 47f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 serving(s) (664cal, 31p, 100c, 11f)
4 cup(s) (339cal, 28p, 8c, 18f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3275cal, 212g protein, 206g net carbs, 145g fat, 74g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 container(s) (191cal, 5p, 15c, 11f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/4 serving(s) (817cal, 28p, 57c, 47f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3 1/2 serving(s) (394cal, 15p, 49c, 7f)
3 slice(s) (378cal, 12p, 38c, 17f)
3 cup(s) (254cal, 21p, 6c, 14f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3300cal, 234g protein, 145g net carbs, 168g fat, 68g fiber
2 toast(s) (405cal, 16p, 28c, 21f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 1/4 serving(s) (817cal, 28p, 57c, 47f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3300cal, 241g protein, 146g net carbs, 164g fat, 69g fiber
2 toast(s) (405cal, 16p, 28c, 21f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 sandwich(es) (773cal, 45p, 58c, 31f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 serving(s) (218cal, 8p, 7c, 17f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3350cal, 209g protein, 181g net carbs, 158g fat, 91g fiber
1 serving(s) (224cal, 17p, 25c, 5f)
2 cup(s) (144cal, 3p, 13c, 2f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 sandwich(es) (773cal, 45p, 58c, 31f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 serving(s) (218cal, 8p, 7c, 17f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
3 1/2 serving(s) (824cal, 18p, 31c, 54f)
2 slice(s) (252cal, 8p, 25c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3275cal, 224g protein, 156g net carbs, 161g fat, 75g fiber
1 serving(s) (224cal, 17p, 25c, 5f)
2 cup(s) (144cal, 3p, 13c, 2f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
4 serving(s) (275cal, 6p, 15c, 19f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
2 1/2 serving(s) (711cal, 33p, 13c, 57f)
1 serving(s) (230cal, 5p, 9c, 15f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3275cal, 224g protein, 156g net carbs, 161g fat, 75g fiber
1 serving(s) (224cal, 17p, 25c, 5f)
2 cup(s) (144cal, 3p, 13c, 2f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
4 serving(s) (275cal, 6p, 15c, 19f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
2 1/2 serving(s) (711cal, 33p, 13c, 57f)
1 serving(s) (230cal, 5p, 9c, 15f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (56 items)
Other
Vegan meatballs, frozen
3 meatball(s) (90g)
Soy milk, unsweetened
10 cup (2400mL)
Almond yogurt, flavored
2 container (300g)
Mixed greens
15 1/2 cup (465g)
Diced tomatoes
3/4 can(s) (315g)
Coleslaw mix
6 cup (540g)
Plant-based deli slices
20 slices (208g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (623g)
Salsa verde
2 tbsp (32g)
Hot sauce
1 1/6 fl oz (34mL)
Beverages
Water
36 1/3 cup(s) (8610mL)
Protein powder
29 1/2 scoop (1/3 cup ea) (915g)
Almond milk, unsweetened
1 1/2 cup (360mL)
Legumes and Legume Products
Hummus
2/3 cup (165g)
Black beans
4 tbsp (60g)
Firm tofu
2 1/2 lbs (1189g)
Lentils, raw
1 3/4 cup (336g)
Tempeh
3/4 lbs (340g)
Roasted peanuts
1 1/2 cup (210g)
Peanut butter
4 tbsp (64g)
Baked Products
Bread
1 1/3 lbs (608g)
Fruits and Fruit Juices
Avocados
5 1/2 avocado(s) (1122g)
Lemon juice
3 fl oz (96mL)
Raspberries
2 lbs (814g)
Lemon
1 small (58g)
Nut and Seed Products
Sunflower kernels
5 oz (142g)
Roasted pumpkin seeds, unsalted
3 oz (89g)
Coconut milk, canned
3/4 can (338mL)
Flax seeds
4 dash (4g)
Almond butter
4 tbsp (64g)
Walnuts
1/4 lbs (130g)
Vegetables and Vegetable Products
Tomatoes
4 1/2 medium whole (2-3/5" dia) (564g)
Garlic
21 3/4 clove(s) (65g)
Zucchini
4 large (1251g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Onion
3/4 large (113g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Frozen chopped spinach
3/4 10 oz package (213g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Collard greens
1 2/3 lbs (756g)
Kale leaves
3 2/3 bunch (624g)
Baby carrots
24 medium (240g)
Spices and Herbs
Ground cumin
2 tsp (4g)
Paprika
3 dash (1g)
Curry powder
1 1/2 tbsp (9g)
Fresh basil
1 3/4 cup leaves, whole (42g)
Salt
1 tbsp (20g)
Dijon mustard
2 1/2 tbsp (38g)
Fats and Oils
Oil
4 oz (125mL)
Olive oil
2 oz (65mL)
Balsamic vinaigrette
3 tbsp (45mL)
Salad dressing
1/2 cup (113mL)
Vegan mayonnaise
5 tbsp (75g)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
dinner prep - 1 days
1. Spaghetti and meatless meatballs
665 cals, 31p, 100c, 11f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
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.
snack prep - 3 days
lunch prep - 1 days
1. Salsa verde tofu salad
705 cals, 31p, 22c, 47f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (60g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
2 slice(s) (168g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 1 days
1. Zoodles marinara
395 cals, 15p, 49c, 7f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
3. Simple vegan garlic bread
380 cals, 13p, 38c, 17f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
lunch prep - 2 days
1. Spiced coconut lentil soup
815 cals, 28p, 57c, 47f (per meal)
3/4 large (113g)
3 3/4 clove(s) (11g)
1 1/2 slices (1" dia) (3g)
3/4 can(s) (315g)
3 3/4 cup(s) (889mL)
3/4 cup (144g)
3/4 10 oz package (213g)
3/4 can (338mL)
3 dash (1g)
1 1/2 tbsp (9g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saucepan over medium heat and add the onions. Cook until translucent, about 7 minutes.
2
Add in garlic and ginger and cook, stirring frequently, for about 4 minutes.
3
Add in curry powder and paprika and cook for 1 minute, stirring constantly.
4
Stir in coconut milk, lentils and water. Bring to a boil, lower heat and simmer for about 30 minutes.
5
Chop frozen spinach into pieces and stir into soup along with tomatoes. Stir frequently.
6
Once spinach has thawed and soup is heated throughout, serve.
2. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
3 tbsp (45mL)
6 beets (2" dia, sphere) (300g)
1 1/2 cup (177g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Smashed raspberry almond butter toast
405 cals, 16p, 28c, 21f (per meal)
20 raspberries (38g)
2 dash (2g)
2 tbsp (32g)
2 slice(s) (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
dinner prep - 2 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.
snack prep - 2 days
1. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
775 cals, 45p, 58c, 31f (per meal)
1 cup (30g)
2 tsp (10mL)
2/3 avocado(s) (134g)
4 slice(s) (128g)
10 slices (104g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Breakfast cereal with protein almond milk
225 cals, 17p, 25c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 serving (30g)
1/2 cup (120mL)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
3. Raspberries
145 cals, 3p, 13c, 2f (per meal)
6 cup (738g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Zoodles with avocado sauce
825 cals, 18p, 31c, 54f (per meal)
5/8 cup(s) (138mL)
1/3 cup (79mL)
17 1/2 cherry tomatoes (298g)
1 3/4 cup leaves, whole (42g)
1 3/4 large (565g)
1 3/4 avocado(s) (352g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
2. Simple vegan garlic bread
250 cals, 8p, 25c, 11f (per meal)
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
lunch prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Garlic collard greens
265 cals, 12p, 8c, 14f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Lentils
345 cals, 24p, 51c, 1f (per meal)
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.
snack prep - 2 days
1. Kale chips
275 cals, 6p, 15c, 19f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Carrots and hummus
125 cals, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
1. Walnut crusted tofu (vegan)
710 cals, 33p, 13c, 57f (per meal)
1 1/4 lbs (567g)
13 tbsp, chopped (97g)
2 1/2 tsp (13mL)
5 clove(s) (15g)
2 1/2 tbsp (38g)
5 tbsp (75g)
Recipe has been scaled from original by 2.5x. 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. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.