3400 calorie low carb vegan meal plan
In just a few clicks, generate your own 3400 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 (3350cals, 243g protein, 182g net carbs, 149g fat 80g fiber per day) cannot be customized.
Day 1
3225cals, 219g protein, 174g net carbs, 138g fat 102g fiber per day
1 serving(s) (351cal, 4p, 4c, 30f)
1/4 cup(s) (216cal, 5p, 12c, 15f)
6 oz (443cal, 36p, 12c, 23f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (460cal, 9p, 19c, 31f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3350cals, 213g protein, 211g net carbs, 147g fat 86g fiber per day
1 serving(s) (351cal, 4p, 4c, 30f)
1/4 cup(s) (216cal, 5p, 12c, 15f)
9 1/3 tender(s) (533cal, 38p, 48c, 21f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (460cal, 9p, 19c, 31f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3350cals, 287g protein, 182g net carbs, 132g fat 74g fiber per day
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
1 1/4 cup(s) (87cal, 3p, 8c, 1f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 orange(s) (170cal, 3p, 32c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3350cals, 287g protein, 182g net carbs, 132g fat 74g fiber per day
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
1 1/4 cup(s) (87cal, 3p, 8c, 1f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 orange(s) (170cal, 3p, 32c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3350cals, 243g protein, 171g net carbs, 151g fat 81g fiber per day
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
1 1/4 cup(s) (87cal, 3p, 8c, 1f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 serving(s) (393cal, 24p, 10c, 25f)
3 tomato(es) (179cal, 2p, 7c, 14f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3425cals, 225g protein, 207g net carbs, 154g fat 82g fiber per day
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 serving(s) (393cal, 24p, 10c, 25f)
3 tomato(es) (179cal, 2p, 7c, 14f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3400cals, 224g protein, 147g net carbs, 187g fat 59g fiber per day
2 serving(s) (675cal, 31p, 12c, 56f)
2 serving(s) (319cal, 14p, 9c, 17f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 3/4 serving(s) (681cal, 27p, 57c, 33f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (50 items)
Beverages
Water
34 1/4 cup(s) (8117mL)
Protein powder
31 scoop (1/3 cup ea) (961g)
Almond milk, unsweetened
1/3 gallon (1260mL)
Vegetables and Vegetable Products
Garlic
15 1/4 clove(s) (46g)
Collard greens
29 1/4 oz (832g)
Kale leaves
18 2/3 oz (530g)
Tomatoes
10 medium whole (2-3/5" dia) (1220g)
Onion
3 medium (2-1/2" dia) (340g)
Ketchup
2 1/3 tbsp (40g)
Raw celery
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
Carrots
5 large (360g)
Spices and Herbs
Salt
1/2 tbsp (9g)
Black pepper
1 tsp, ground (2g)
Garlic powder
1 tsp (3g)
Ground cumin
1 tsp (2g)
Crushed red pepper
1 tsp (2g)
Fats and Oils
Oil
6 1/2 oz (193mL)
Olive oil
1 tbsp (16mL)
Legumes and Legume Products
Tempeh
26 oz (737g)
Roasted peanuts
1 cup (134g)
White beans, canned
2 1/2 can(s) (1098g)
Firm tofu
14 oz (397g)
Lentils, raw
1/2 cup (84g)
Fruits and Fruit Juices
Avocados
7 2/3 avocado(s) (1541g)
Lemon
2 1/2 small (145g)
Lemon juice
1 1/3 fl oz (36mL)
Raisins
1/4 lbs (60 raisins) (95g)
Lime juice
1/4 cup (65mL)
Orange
4 orange (616g)
Blackberries
3 3/4 cup (540g)
Other
Lentil pasta
2/3 lbs (302g)
Chocolate chips
4 tsp (19g)
Meatless chik'n tenders
9 1/3 pieces (238g)
Coleslaw mix
6 cup (540g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1 tbsp (4g)
Sub roll(s)
3 roll(s) (255g)
Vegan ranch
1/4 lbs (120mL)
Protein bar (20g protein)
2 bar (100g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (643g)
Hot sauce
1 tbsp (15mL)
Vegetable broth
1 1/4 cup(s) (mL)
Frank's red hot sauce
9 1/4 tbsp (139mL)
Nut and Seed Products
Almonds
6 1/3 oz (179g)
Walnuts
3 oz (82g)
Sunflower kernels
4 oz (112g)
Mixed nuts
1 cup (151g)
Sweets
Cocoa powder
1 1/2 tbsp (8g)
Baked Products
Bread
4 slice (128g)
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
lunch prep - 1 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Garlic collard greens
266cal, 12p, 8c, 14f (per meal)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
2 1/2 tsp (13mL)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 2 days
1. Lentil pasta
673cal, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple kale & avocado salad
460cal, 9p, 19c, 31f (per meal)
2 avocado(s) (402g)
2 bunch (340g)
2 small (116g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Avocado
351cal, 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. Walnut almond trail mix
216cal, 5p, 12c, 15f (per meal)
4 tsp (not packed) (12g)
4 tsp (19g)
2 2/3 tbsp, whole (24g)
2 2/3 tbsp, chopped (19g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together. Sore any leftovers in a cool area.
snack prep - 2 days
lunch prep - 1 days
1. Crispy chik'n tenders
533cal, 38p, 48c, 21f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 2 days
1. Crack slaw with tempeh
633cal, 43p, 24c, 32f (per meal)
1 1/2 clove (5g)
1 tbsp (15mL)
1 1/2 tbsp (18g)
1/2 tbsp (8mL)
3 cup (270g)
6 oz (170g)
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.
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
251cal, 40p, 5c, 7f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
1/2 tbsp (3g)
3/4 cup (180mL)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 1.5x. 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.
3. Blackberries
87cal, 3p, 8c, 1f (per meal)
3 3/4 cup (540g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Tomato and avocado salad
352cal, 5p, 10c, 28f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1/4 tbsp (2g)
3/4 tbsp (11mL)
1 1/2 medium whole (2-3/5" dia) (185g)
1 1/2 avocado(s) (302g)
3 tbsp (45mL)
3 tbsp minced (45g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Protein shake (almond milk)
315cal, 43p, 8c, 12f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. White bean cassoulet
962cal, 44p, 117c, 20f (per meal)
2 1/2 can(s) (1098g)
5 clove(s) (15g)
2 1/2 tbsp (38mL)
1 1/4 cup(s) (mL)
2 1/2 medium (2-1/2" dia) (275g)
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
5 large (360g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 bunch (85g)
1/2 small (29g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Buffalo tempeh with vegan ranch
393cal, 24p, 10c, 25f (per meal)
4 tbsp (60mL)
1/2 lbs (227g)
4 tbsp (60mL)
1 tbsp (15mL)
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.
3. Roasted tomatoes
179cal, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack prep - 3 days
breakfast prep - 2 days
1. Avocado toast
336cal, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 1 days
1. Buffalo tofu with vegan ranch
675cal, 31p, 12c, 56f (per meal)
14 oz (397g)
4 tbsp (60mL)
1/3 cup (79mL)
1 tbsp (15mL)
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. Garlic collard greens
319cal, 14p, 9c, 17f (per meal)
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.
dinner prep - 1 days
1. Lentil kale salad
681cal, 27p, 57c, 33f (per meal)
1 3/4 clove(s) (5g)
1 tsp (2g)
1 3/4 cup(s) (415mL)
1 tsp (2g)
2 1/2 cup, chopped (105g)
1 3/4 tbsp (26mL)
1 3/4 tbsp, slivered (12g)
1 3/4 tbsp (26mL)
1/2 cup (84g)
Recipe has been scaled from original by 0.88x. 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.