7-day meal plan with recipes and a grocery list
3400 calorie low carb vegan meal plan
3350calories
242gprotein
182gnet carbs
149gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
3225cals, 219g protein, 174g net carbs, 138g fat 102g fiber per day
Breakfast
Avocado
1 serving(s) · 351cal, 4p, 4c, 30f
Walnut almond trail mix
1/4 cup(s) · 216cal, 5p, 12c, 15f
Lunch
Basic tempeh
6 oz · 443cal, 36p, 12c, 23f
Garlic collard greens
1 2/3 serving(s) · 266cal, 12p, 8c, 14f
Snacks
Sunflower seeds
1 1/3 serving(s) · 240cal, 11p, 3c, 19f
Raisins
1/4 cup · 137cal, 1p, 31c, 0f
Dinner
Lentil pasta
1 1/3 serving(s) · 673cal, 43p, 81c, 5f
Simple kale & avocado salad
2 serving(s) · 460cal, 9p, 19c, 31f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 2
3350cals, 213g protein, 211g net carbs, 147g fat 86g fiber per day
Breakfast
Avocado
1 serving(s) · 351cal, 4p, 4c, 30f
Walnut almond trail mix
1/4 cup(s) · 216cal, 5p, 12c, 15f
Lunch
Crispy chik'n tenders
9 1/3 tender(s) · 533cal, 38p, 48c, 21f
Tomato and avocado salad
1 1/3 serving(s) · 313cal, 4p, 9c, 24f
Snacks
Sunflower seeds
1 1/3 serving(s) · 240cal, 11p, 3c, 19f
Raisins
1/4 cup · 137cal, 1p, 31c, 0f
Dinner
Lentil pasta
1 1/3 serving(s) · 673cal, 43p, 81c, 5f
Simple kale & avocado salad
2 serving(s) · 460cal, 9p, 19c, 31f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 3
3350cals, 287g protein, 182g net carbs, 132g fat 74g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 1/2 serving(s) · 251cal, 40p, 5c, 7f
Roasted peanuts
1/6 cup(s) · 153cal, 6p, 3c, 12f
Blackberries
1 1/4 cup(s) · 87cal, 3p, 8c, 1f
Lunch
Vegan meatball sub
1 1/2 sub(s) · 702cal, 42p, 81c, 18f
Tomato and avocado salad
1 1/2 serving(s) · 352cal, 5p, 10c, 27f
Snacks
Protein shake (almond milk)
1 1/2 serving(s) · 315cal, 43p, 8c, 12f
Cherry tomatoes
12 cherry tomatoes · 42cal, 2p, 6c, 0f
Dinner
Crack slaw with tempeh
1 1/2 serving(s) · 633cal, 43p, 24c, 32f
Orange
2 orange(s) · 170cal, 3p, 32c, 0f
Walnuts
1/3 cup(s) · 219cal, 5p, 2c, 20f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 4
3350cals, 287g protein, 182g net carbs, 132g fat 74g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 1/2 serving(s) · 251cal, 40p, 5c, 7f
Roasted peanuts
1/6 cup(s) · 153cal, 6p, 3c, 12f
Blackberries
1 1/4 cup(s) · 87cal, 3p, 8c, 1f
Lunch
Vegan meatball sub
1 1/2 sub(s) · 702cal, 42p, 81c, 18f
Tomato and avocado salad
1 1/2 serving(s) · 352cal, 5p, 10c, 27f
Snacks
Protein shake (almond milk)
1 1/2 serving(s) · 315cal, 43p, 8c, 12f
Cherry tomatoes
12 cherry tomatoes · 42cal, 2p, 6c, 0f
Dinner
Crack slaw with tempeh
1 1/2 serving(s) · 633cal, 43p, 24c, 32f
Orange
2 orange(s) · 170cal, 3p, 32c, 0f
Walnuts
1/3 cup(s) · 219cal, 5p, 2c, 20f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 5
3350cals, 243g protein, 171g net carbs, 151g fat 81g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 1/2 serving(s) · 251cal, 40p, 5c, 7f
Roasted peanuts
1/6 cup(s) · 153cal, 6p, 3c, 12f
Blackberries
1 1/4 cup(s) · 87cal, 3p, 8c, 1f
Lunch
White bean cassoulet
2 1/2 serving(s) · 962cal, 44p, 117c, 20f
Simple kale & avocado salad
1/2 serving(s) · 115cal, 2p, 5c, 8f
Dinner
Buffalo tempeh with vegan ranch
1 serving(s) · 393cal, 24p, 10c, 25f
Roasted almonds
1/2 cup(s) · 443cal, 15p, 6c, 36f
Roasted tomatoes
3 tomato(es) · 179cal, 2p, 7c, 14f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 6
3425cals, 225g protein, 207g net carbs, 154g fat 82g fiber per day
Lunch
White bean cassoulet
2 1/2 serving(s) · 962cal, 44p, 117c, 20f
Simple kale & avocado salad
1/2 serving(s) · 115cal, 2p, 5c, 8f
Dinner
Buffalo tempeh with vegan ranch
1 serving(s) · 393cal, 24p, 10c, 25f
Roasted almonds
1/2 cup(s) · 443cal, 15p, 6c, 36f
Roasted tomatoes
3 tomato(es) · 179cal, 2p, 7c, 14f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 7
3375cals, 223g protein, 145g net carbs, 187g fat 59g fiber per day
Lunch
Buffalo tofu with vegan ranch
2 serving(s) · 675cal, 31p, 12c, 56f
Garlic collard greens
2 serving(s) · 319cal, 14p, 9c, 17f
Dinner
Lentil kale salad
1 3/4 serving(s) · 664cal, 26p, 54c, 33f
Roasted peanuts
3/8 cup(s) · 383cal, 15p, 8c, 31f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Grocery List (50 items)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz)
Hot sauce
1 tbsp
Frank's red hot sauce
9 1/4 tbsp
Vegetable broth
1 1/4 cup(s)
Other
Lentil pasta
2/3 lbs
Chocolate chips
4 tsp
Meatless chik'n tenders
9 1/3 pieces
Sub roll(s)
3 roll(s)
Nutritional yeast
1 tbsp
Vegan meatballs, frozen
12 meatball(s)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea)
Coleslaw mix
6 cup
Vegan ranch
1/4 lbs
Protein bar (20g protein)
2 bar
36 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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 bunch (340g)
2 avocado(s) (402g)
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)
2 2/3 tbsp, chopped (19g)
2 2/3 tbsp, whole (24g)
4 tsp (19g)
4 tsp (not packed) (12g)
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.
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)
13 1/3 oz (378g)
2 1/2 tsp (13mL)
1/4 tsp (1g)
2 1/2 clove(s) (8g)
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.
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)
4 tsp minced (20g)
4 tsp (20mL)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
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.
lunch prep - 2 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
1 1/2 roll(s) (128g)
1/2 tbsp (2g)
3/8 cup(s) (98g)
6 meatball(s) (180g)
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)
3 tbsp minced (45g)
3 tbsp (45mL)
3/4 tbsp (11mL)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 1/2 avocado(s) (302g)
1 1/2 medium whole (2-3/5" dia) (185g)
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.
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
251cal, 40p, 5c, 7f (per meal)
1 1/2 cup(s) (356mL)
3/4 cup (180mL)
1/2 tbsp (3g)
1 1/2 scoop (1/3 cup ea) (47g)
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.
dinner prep - 2 days
1. Crack slaw with tempeh
633cal, 43p, 24c, 32f (per meal)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
6 oz (170g)
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. 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.
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
393cal, 24p, 10c, 25f (per meal)
1 tbsp (15mL)
4 tbsp (60mL)
1/2 lbs (227g)
4 tbsp (60mL)
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
lunch prep - 2 days
1. White bean cassoulet
962cal, 44p, 117c, 20f (per meal)
1 1/4 cup(s) (mL)
2 1/2 tbsp (38mL)
5 large (360g)
5 clove(s) (15g)
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
2 1/2 medium (2-1/2" dia) (275g)
2 1/2 can(s) (1098g)
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 bunch (85g)
1/2 avocado(s) (101g)
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.
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)
1 tbsp (15mL)
1/3 cup (79mL)
4 tbsp (60mL)
14 oz (397g)
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
664cal, 26p, 54c, 33f (per meal)
1/2 cup (84g)
1 3/4 tbsp (26mL)
1 3/4 tbsp, slivered (12g)
1 3/4 tbsp (26mL)
1 3/4 cup, chopped (70g)
1 tsp (2g)
1 3/4 cup(s) (415mL)
1 tsp (2g)
1 3/4 clove(s) (5g)
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.
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