3500 calorie low carb vegan meal plan
In just a few clicks, generate your own 3500 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 (3475cal, 248g protein, 194g net carbs, 159g fat, 66g fiber per day) cannot be customized.
Day 1
3375cal, 230g protein, 169g net carbs, 171g fat, 58g fiber
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 serving(s) (270cal, 7p, 10c, 21f)
1 serving(s) (351cal, 4p, 4c, 30f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 serving(s) (401cal, 18p, 28c, 21f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3550cal, 246g protein, 205g net carbs, 170g fat, 54g fiber
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 1/2 serving(s) (452cal, 15p, 45c, 21f)
1/2 cup(s) (499cal, 17p, 7c, 40f)
2 serving(s) (401cal, 18p, 28c, 21f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3425cal, 260g protein, 200g net carbs, 147g fat, 66g fiber
1 bagel(s) (261cal, 8p, 39c, 7f)
8 links (300cal, 36p, 8c, 12f)
1 1/2 serving(s) (452cal, 15p, 45c, 21f)
1/2 cup(s) (499cal, 17p, 7c, 40f)
1 serving(s) (342cal, 31p, 16c, 17f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3525cal, 263g protein, 173g net carbs, 166g fat, 73g fiber
1 bagel(s) (261cal, 8p, 39c, 7f)
8 links (300cal, 36p, 8c, 12f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
2 serving(s) (469cal, 6p, 13c, 37f)
1 serving(s) (342cal, 31p, 16c, 17f)
2 serving(s) (319cal, 14p, 9c, 17f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3425cal, 245g protein, 193g net carbs, 154g fat, 74g fiber
1 1/4 serving(s) (280cal, 21p, 31c, 6f)
5/8 cup (274cal, 28p, 6c, 10f)
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
1 serving(s) (538cal, 17p, 50c, 27f)
1 container(s) (191cal, 5p, 15c, 11f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3425cal, 240g protein, 203g net carbs, 152g fat, 73g fiber
1 1/4 serving(s) (280cal, 21p, 31c, 6f)
5/8 cup (274cal, 28p, 6c, 10f)
1 1/2 serving(s) (685cal, 27p, 55c, 33f)
2 serving(s) (342cal, 18p, 25c, 14f)
1 serving(s) (538cal, 17p, 50c, 27f)
1 container(s) (191cal, 5p, 15c, 11f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3500cal, 253g protein, 217g net carbs, 151g fat, 67g fiber
1 1/4 serving(s) (280cal, 21p, 31c, 6f)
5/8 cup (274cal, 28p, 6c, 10f)
1 1/2 serving(s) (685cal, 27p, 55c, 33f)
2 serving(s) (342cal, 18p, 25c, 14f)
2 1/4 serving(s) (1085cal, 41p, 90c, 56f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (61 items)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Mixed nuts
3/4 cup (101g)
Walnuts
2 1/2 oz (14 halves) (69g)
Almonds
1 1/4 cup, whole (185g)
Sesame seeds
1/2 tbsp (5g)
Coconut milk, canned
1 1/2 can (736mL)
Sunflower kernels
1/3 lbs (149g)
Spices and Herbs
Salt
1 tbsp (20g)
Onion powder
4 tsp (10g)
Black pepper
1 tbsp, ground (7g)
Fresh basil
2 3/4 tbsp leaves, whole (4g)
Thyme, dried
1 tbsp, ground (4g)
Garlic powder
1/2 tbsp (4g)
Ground cumin
1 tsp (2g)
Curry powder
1 1/4 tbsp (8g)
Turmeric, ground
2 dash (1g)
Beverages
Water
2 1/2 gallon (9792mL)
Almond milk, unsweetened
1/2 gallon (2131mL)
Protein powder
33 scoop (1/3 cup ea) (1019g)
Legumes and Legume Products
Lentils, raw
4 cup (768g)
Soy sauce
3 tbsp (45mL)
Firm tofu
1/2 lbs (213g)
Chickpeas, canned
1/2 can (224g)
Vegetables and Vegetable Products
Cauliflower
4 cup chopped (1/2" pieces) (428g)
Mushrooms
2/3 lbs (315g)
Garlic
17 clove(s) (51g)
Onion
2 1/2 medium (2-1/2" dia) (276g)
Sun-dried tomatoes
2 3/4 tbsp (9g)
Zucchini
1 medium (196g)
Collard greens
2 lbs (907g)
Green pepper
2 tbsp, chopped (19g)
Fresh ginger
4 g (4g)
Broccoli
3/4 cup chopped (68g)
Tomatoes
2 medium whole (2-3/5" dia) (231g)
Kale leaves
1 1/4 bunch (213g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Fats and Oils
Oil
3 1/3 oz (101mL)
Olive oil
2 oz (66mL)
Balsamic vinaigrette
4 tbsp (60mL)
Snacks
Pretzels, hard, salted
4 oz (113g)
Fruits and Fruit Juices
Avocados
4 avocado(s) (829g)
Lemon juice
1 tsp (5mL)
Lime juice
1/4 cup (56mL)
Lemon
1 1/4 small (73g)
Baked Products
Bread
6 slice(s) (192g)
Bagel
2 small bagel (3" dia) (138g)
Other
Vegan cheese, sliced
3 slice(s) (60g)
Dairy-free cream cheese
3 tbsp (45g)
Vegan breakfast sausage links
16 links (360g)
Soy milk, unsweetened
1/2 gallon (1680mL)
Frozen riced cauliflower
1 cup, prepared (191g)
Edamame, dry roasted
2 cup (180g)
Almond yogurt, flavored
2 container (300g)
Mixed greens
4 cup (120g)
Curry paste
1 1/2 tbsp (23g)
Sweets
Chocolate, dark, 70-85%
10 square(s) (100g)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Long-grain white rice
4 tbsp (46g)
Breakfast Cereals
Breakfast cereal
3 3/4 serving (113g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 1/2 can (~19 oz) (1315g)
dinner prep - 2 days
1. Vegan cream of mushroom soup
400 cals, 18p, 28c, 21f (per meal)
4 cup chopped (1/2" pieces) (428g)
4 cup(s) (960mL)
4 tsp (10g)
1 tsp (6g)
2 tsp (10mL)
3 cup, pieces or slices (210g)
2 clove (6g)
2 tsp, ground (5g)
1 small (70g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
2. 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.
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Protein shake (almond milk)
315 cals, 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.
snack prep - 2 days
lunch prep - 1 days
1. Sun-dried tomato walnut pesto zoodles
270 cals, 7p, 10c, 21f (per meal)
1/4 cup(s) (59mL)
1 clove(s) (3g)
2 1/2 tbsp leaves, whole (4g)
2 1/2 tbsp, chopped (19g)
1/2 tbsp (8mL)
2 1/2 tbsp (9g)
1 medium (196g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a food processor, add the sun-dried tomatoes, walnuts, basil, garlic, and salt/pepper (to taste), and blend until smooth.
2
Add in the water a tablespoon at a time and pulse until the pesto is smooth and creamy. Add more/less water to get to desired consistency.
3
Pour over zoodles, mix well, and serve.
4
Leftover note: Keep extra pesto mixture in an airtight container in the fridge. Serve over freshly-spiralized zucchini when ready to eat.
3. 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.
lunch prep - 2 days
1. Grilled 'cheese' with mushrooms
450 cals, 15p, 45c, 21f (per meal)
3 slice(s) (96g)
1/2 tbsp, ground (2g)
3/4 tbsp (11mL)
3/4 cup, chopped (53g)
1 1/2 slice(s) (30g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
breakfast prep - 2 days
1. Small toasted bagel with vegan cream cheese
260 cals, 8p, 39c, 7f (per meal)
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Vegan breakfast sausage links
300 cals, 36p, 8c, 12f (per meal)
16 links (360g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
snack prep - 2 days
dinner prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 1/2 clove(s) (8g)
2 tbsp, chopped (19g)
1/2 lbs (227g)
2 dash, ground (1g)
1 tbsp (15mL)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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
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.
3. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Low carb asian tofu bowl
590 cals, 30p, 12c, 44f (per meal)
1 1/2 clove (5g)
1/2 tbsp (5g)
2 1/4 tbsp (34mL)
1/2 tbsp (3g)
3 tbsp (45mL)
1 cup, prepared (191g)
3/4 cup chopped (68g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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. Breakfast cereal w/ protein almond milk
280 cals, 21p, 31c, 6f (per meal)
5/8 scoop (1/3 cup ea) (19g)
1 1/4 serving (38g)
10 tbsp (150mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Dal with rice
540 cals, 17p, 50c, 27f (per meal)
1/2 cup (96g)
1 cup (240mL)
1/2 cup(s) (119mL)
1/2 small (35g)
1 tsp (5mL)
2 clove(s) (6g)
4 dash (2g)
1 tsp (2g)
1/4 tbsp (2g)
4 tbsp (46g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
In a saucepan, add the water and coconut milk and bring to a simmer. Add the lentils and let cook for 20 minutes, covered. Add more water if needed.
3
Meanwhile, in a skillet, heat the oil and add in the oil and garlic and cook until soft. Add in the spices and stir for a minute or two. Set aside.
4
When lentils are done, add in onion mixture and stir until well-combined.
5
Serve over rice.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
2 1/2 can (~19 oz) (1315g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tomato and avocado salad
410 cals, 5p, 12c, 32f (per meal)
1 3/4 tbsp minced (26g)
1 3/4 tbsp (26mL)
7/8 avocado(s) (176g)
7/8 medium whole (2-3/5" dia) (108g)
1/2 tbsp (7mL)
1/2 tsp (1g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.88x. 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 - 3 days
lunch prep - 2 days
1. Ginger coconut chickpea soup
685 cals, 27p, 55c, 33f (per meal)
2 dash (1g)
2 1/2 cup(s) (593mL)
3/4 cup (144g)
1/2 can (226mL)
1/2 can (224g)
1 tbsp (6g)
1/2 slices (1" dia) (1g)
2 clove(s) (6g)
1/2 large (75g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Curried lentils
1085 cals, 41p, 90c, 56f (per meal)
3/4 cup (144g)
1 1/2 cup(s) (356mL)
1 1/2 dash (1g)
1 cup (270mL)
1 1/2 tbsp (23g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.