3400 calorie low carb vegetarian meal plan
Table of Contents
Overview
This 3400 calorie vegetarian low-carb meal plan is a high-energy, protein-focused weekly plan designed for active people who need extra calories while keeping carbs moderate. The sample 7-day plan lists daily totals (about 231g protein, ~181g net carbs, 174g fat and ~47g fiber on the downloadable PDF) and includes complete recipes, a full grocery list and recommended protein supplements. Whether you search for a meal plan, diet plan or nutrition plan, this option is tailored to support intense training, recovery and sustained energy on a plant-forward menu.
There are two ways to use the plan: Option 1 lets you generate your own customizable weekly plan using the meal builder so you can pick, swap or randomize recipes to match tastes, allergies or schedule. Option 2 is a pre-made PDF (fixed at ~3400 kcal with the macro breakdown above) you can download and follow as-is for easy, repeatable meal prep. Both approaches include shopping lists and step-by-step recipes so you can streamline cooking and pack meals for busy days.
Following this vegetarian low-carb diet plan can help increase lean mass and recovery when paired with resistance training thanks to the high daily protein and consistent calorie intake, while the moderate-carbohydrate structure supports stable blood sugar and longer-lasting satiety. Expect improved workout energy, better post-workout repair and easier meal prep rhythms; as with any diet plan, individual body changes vary, so adjust calories and macros for weight goals (maintenance, gain or fat loss) or consult a registered dietitian for personalized guidance.
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 (3400cals, 231g protein, 181g net carbs, 174g fat 47g fiber per day) cannot be customized.
Day 1
3425cals, 228g protein, 168g net carbs, 187g fat 37g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 english muffin(s) (213cal, 4p, 27c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (138cal, 3p, 7c, 10f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 serving(s) (773cal, 45p, 29c, 47f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3425cals, 228g protein, 168g net carbs, 187g fat 37g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 english muffin(s) (213cal, 4p, 27c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (138cal, 3p, 7c, 10f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 serving(s) (773cal, 45p, 29c, 47f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3425cals, 246g protein, 193g net carbs, 165g fat 43g fiber per day
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
2 1/2 serving(s) (290cal, 9p, 15c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 2/3 ball(s) (425cal, 20p, 28c, 24f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3425cals, 246g protein, 193g net carbs, 165g fat 43g fiber per day
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
2 1/2 serving(s) (290cal, 9p, 15c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 2/3 ball(s) (425cal, 20p, 28c, 24f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3450cals, 231g protein, 164g net carbs, 186g fat 46g fiber per day
1 sandwich(es) (360cal, 20p, 30c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 sandwich(es) (815cal, 45p, 54c, 43f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
2 2/3 ball(s) (425cal, 20p, 28c, 24f)
2 serving(s) (705cal, 31p, 22c, 47f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container (139cal, 20p, 8c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3400cals, 223g protein, 174g net carbs, 179g fat 47g fiber per day
1 sandwich(es) (360cal, 20p, 30c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 sandwich(es) (815cal, 45p, 54c, 43f)
1/2 serving(s) (253cal, 4p, 12c, 19f)
1/2 apple(s) (228cal, 5p, 27c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 serving(s) (705cal, 31p, 22c, 47f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container (139cal, 20p, 8c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3350cals, 213g protein, 208g net carbs, 151g fat 77g fiber per day
1 sandwich(es) (360cal, 20p, 30c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
4 taco(s) (835cal, 31p, 77c, 29f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/2 apple(s) (228cal, 5p, 27c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (993cal, 64p, 32c, 60f)
2 serving(s) (116cal, 1p, 18c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (63 items)
Fats and Oils
Olive oil
1/2 cup (125mL)
Oil
6 oz (180mL)
Ranch dressing
1/2 cup (120mL)
Salad dressing
1/2 cup (135mL)
Vegan mayonnaise
3 tbsp (45g)
Vegetables and Vegetable Products
Kale leaves
14 1/2 oz (409g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (675g)
Brussels sprouts
2 lbs (963g)
Garlic
3 clove (9g)
Onion
2 1/2 small (175g)
Mushrooms
6 oz (170g)
Fresh cilantro
4 tsp, chopped (4g)
Spices and Herbs
Salt
1/2 oz (16g)
Rosemary, dried
1/2 tbsp (2g)
Balsamic vinegar
2 tsp (10mL)
Apple cider vinegar
1 1/2 tbsp (22g)
Black pepper
1/2 tsp, ground (1g)
Cinnamon
1 dash (0g)
Ground cumin
4 tsp (8g)
Paprika
1/4 tbsp (2g)
Thyme, dried
1/4 tbsp, leaves (1g)
Oregano, dried
1/3 tsp, leaves (0g)
Dairy and Egg Products
String cheese
4 stick (112g)
Butter
4 pat (1" sq, 1/3" high) (20g)
Eggs
13 large (650g)
Whole milk
1/2 gallon (1920mL)
Cheese
2 cup, shredded (226g)
Nonfat greek yogurt, plain
1/2 cup (125g)
Nut and Seed Products
Walnuts
4 oz (109g)
Roasted pumpkin seeds, unsalted
4 oz (118g)
Chia seeds
1 tsp (5g)
Baked Products
English muffins
5 muffin(s) (285g)
Bread
8 slice(s) (256g)
Corn tortillas
4 tortilla, medium (approx 6" dia) (104g)
Beverages
Water
29 cup (6950mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Legumes and Legume Products
Roasted peanuts
1 cup (146g)
Lentils, raw
1 3/4 cup (336g)
Firm tofu
4 lbs (1725g)
Soy sauce
1 tbsp (15mL)
Peanut butter
1/2 lbs (241g)
Black beans
1 can(s) (413g)
Chickpeas, canned
1/2 cup(s) (120g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2/3 cup (158mL)
Salsa verde
4 tbsp (64g)
Hot sauce
1/2 tbsp (7mL)
Other
Mixed greens
19 1/4 cup (578g)
Vegan chik'n strips
1 1/4 lbs (553g)
Sriracha chili sauce
2 1/4 tbsp (34g)
Frozen cauliflower
3 cup (340g)
Vegan sausage
4 sausage (400g)
Vegan breakfast sausage patties
3 patties (114g)
Protein greek yogurt, flavored
2 container (300g)
Sweets
Maple syrup
2 2/3 fl oz (60mL)
Fruits and Fruit Juices
Apples
5 medium (3" dia) (877g)
Avocados
2 avocado(s) (384g)
Raisins
4 tbsp (not packed) (36g)
Grapes
2 cup (184g)
Lemon juice
1 1/2 tbsp (23mL)
Canned black olives
9 large olives (40g)
Lime juice
1 tbsp (13mL)
Lemon
1/4 small (15g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
snack prep - 2 days
1. Kale chips
138cal, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. 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
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
3. Buttered english muffin
213cal, 4p, 27c, 9f (per meal)
1
Slice english muffin through the center.
2
Optional: toast in a toaster oven for a couple minutes.
3
Spread butter on each side.
4
Serve.
lunch prep - 2 days
1. Buffalo tofu
709cal, 32p, 13c, 59f (per meal)
2 tbsp (30mL)
1/2 cup (120mL)
2/3 cup (158mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 2x. 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 ranch.
2. Lentils
347cal, 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.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Brussels sprout, chik'n & apple salad
773cal, 45p, 29c, 47f (per meal)
3 tbsp (45mL)
4 tsp (20mL)
1 tbsp (15g)
1/2 cup, chopped (56g)
3 cup (264g)
2/3 small (2-3/4" dia) (99g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
3. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Spicy sriracha peanut tofu
512cal, 30p, 16c, 36f (per meal)
1 1/2 tbsp (23mL)
1/2 cup(s) (118mL)
1 tbsp (15mL)
3 tbsp (48g)
2 1/4 tbsp (34g)
3 clove (9g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
3. Roasted brussels sprouts
290cal, 9p, 15c, 17f (per meal)
2 1/2 tbsp (38mL)
1 1/4 lbs (567g)
1/2 tsp, ground (1g)
5 dash (4g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Kale & eggs
284cal, 20p, 3c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
3. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
snack prep - 3 days
1. Peanut butter protein balls
425cal, 20p, 28c, 24f (per meal)
1 dash (0g)
3/4 cup (60g)
2 tbsp (30mL)
1 scoop (1/3 cup ea) (31g)
1/2 cup (129g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix together all ingredients in a large bowl until well-combined.
2
Form into balls with hands. (Meal prep note: form into the number of balls listed in the recipe details for easy portioning)
3
Store in airtight container in fridge or freezer until ready to serve.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
722cal, 58p, 31c, 38f (per meal)
3 cup (340g)
2 tbsp (30mL)
4 sausage (400g)
2 small (140g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
3. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Vegan sausage & egg sandwich
360cal, 20p, 30c, 16f (per meal)
1/2 tbsp (8mL)
3 tbsp (45g)
3 large (150g)
3 muffin (171g)
3 patties (114g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook vegan sausage patty according to package instructions.
2
Heat oil in a small skillet over medium heat. Add egg, season with salt and pepper, and cook until done to your liking.
3
Spread vegan mayonnaise inside of the english muffin. Top with cooked sausage, egg, and english muffin top. Serve.
4
Meal Prep Tip: Once cool, wrap sandwiches in foil or plastic wrap and store in the freezer. To reheat, remove wrapping and microwave or toast in a toaster oven until heated through.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
815cal, 45p, 54c, 43f (per meal)
1 cup (30g)
4 dash (1g)
3 oz (85g)
1 cup, shredded (113g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Brussels sprout, apple & walnut side salad
253cal, 4p, 12c, 19f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
1/3 small (2-3/4" dia) (50g)
1 1/2 cup (132g)
2 tsp (10mL)
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
dinner prep - 2 days
1. Salsa verde tofu salad
705cal, 31p, 22c, 47f (per meal)
2 roma tomato (160g)
4 tbsp (64g)
4 tsp (8g)
1/2 cup (120g)
1/2 cup (59g)
8 slices (200g)
6 cup (180g)
4 tsp (20mL)
4 slice(s) (336g)
Recipe has been scaled from original by 4x. 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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 2 days
1. Apple with peanut butter, raisins, & chia seeds
228cal, 5p, 27c, 9f (per meal)
4 dash (2g)
2 tbsp (not packed) (18g)
1 tbsp (16g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice apple and top each slice evenly with the peanut butter, raisins, and chia seeds.
2
Serve
dinner prep - 1 days
1. Mediterranean chik'n salad with lemon yogurt dressing
994cal, 64p, 32c, 61f (per meal)
1/2 cup(s) (120g)
1 1/2 tbsp (23mL)
1/2 lbs (213g)
2 1/4 cup (68g)
9 large olives (40g)
1/4 cup (79g)
3/4 cup cherry tomatoes (112g)
1/2 small (35g)
3 tbsp (45mL)
1/4 tbsp (2g)
1/4 tbsp, leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
lunch prep - 1 days
1. Smashed black bean tacos
835cal, 31p, 77c, 29f (per meal)
1/2 tbsp (7mL)
4 tsp, chopped (4g)
2 2/3 tsp (13mL)
2 2/3 tbsp (47g)
2/3 avocado(s) (134g)
1/3 tsp, leaves (0g)
2 2/3 tbsp (40mL)
1/2 tbsp (7mL)
2/3 can(s) (293g)
4 tortilla, medium (approx 6" dia) (104g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Make the crema by mixing the greek yogurt, lime juice, just half of the oil, just half of the cilantro, and some salt and pepper in a small bowl. Set aside.
2
Combine black beans, oregano, water, hot sauce, the remaining oil, and some salt in a saucepan over medium heat. Cook until beans are heated through, 3-5 minutes.
3
Turn off heat. Mash about 75% of the beans with the back of a fork.
4
Spread beans on tortillas. Top with avocado, crema, and remaining cilantro. Serve.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 small (15g)
1/4 bunch (43g)
Recipe has been scaled from original by 0.25x. 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.