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 (3500cal, 227g protein, 174g net carbs, 183g fat, 61g fiber per day) cannot be customized.
Day 1
3525cal, 223g protein, 211g net carbs, 171g fat, 60g fiber
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 serving(s) (549cal, 30p, 57c, 20f)
1 1/2 serving(s) (394cal, 6p, 30c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3475cal, 221g protein, 191g net carbs, 180g fat, 51g fiber
13 1/3 nuggets (735cal, 41p, 69c, 30f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
2 serving(s) (785cal, 48p, 19c, 50f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3500cal, 225g protein, 178g net carbs, 183g fat, 59g fiber
17 1/2 oz (630cal, 39p, 29c, 40f)
2 serving(s) (460cal, 9p, 19c, 31f)
2 serving(s) (785cal, 48p, 19c, 50f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3525cal, 233g protein, 148g net carbs, 204g fat, 40g fiber
17 1/2 oz (630cal, 39p, 29c, 40f)
2 serving(s) (460cal, 9p, 19c, 31f)
3 serving(s) (1013cal, 47p, 17c, 84f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3450cal, 239g protein, 166g net carbs, 180g fat, 53g fiber
3 1/2 serving(s) (995cal, 46p, 19c, 79f)
2/3 serving(s) (92cal, 1p, 8c, 5f)
8 oz (590cal, 48p, 16c, 30f)
2 serving(s) (386cal, 6p, 49c, 14f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3550cal, 225g protein, 121g net carbs, 208g fat, 75g fiber
3 1/2 serving(s) (995cal, 46p, 19c, 79f)
2/3 serving(s) (92cal, 1p, 8c, 5f)
1 3/4 cup(s) (122cal, 4p, 11c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 1/2 serving(s) (588cal, 13p, 22c, 39f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/3 cup(s) (198cal, 16p, 5c, 10f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3450cal, 223g protein, 201g net carbs, 157g fat, 86g fiber
3 oz (183cal, 23p, 10c, 6f)
2 serving(s) (402cal, 14p, 79c, 1f)
1 3/4 serving(s) (403cal, 8p, 16c, 27f)
1 3/4 cup(s) (122cal, 4p, 11c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 1/2 serving(s) (588cal, 13p, 22c, 39f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/3 cup(s) (198cal, 16p, 5c, 10f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (57 items)
Snacks
Tortilla chips
1 1/2 oz (43g)
Small granola bar
6 bar (150g)
High-protein granola bar
4 bar (160g)
Other
Guacamole, store-bought
6 tbsp (93g)
Mixed greens
4 1/2 cup (135g)
Dark beer (e.g. guinness)
1/2 bottle (12 oz) (mL)
Coleslaw mix
3 cup (270g)
Vegan ranch
1/2 lbs (210mL)
Vegan chik'n nuggets
13 1/3 nuggets (287g)
Soy milk yogurt
9 container(s) (1352g)
Soy milk, unsweetened
1/2 gallon (2081mL)
Almond flour
1 tbsp (7g)
Fats and Oils
Salad dressing
1/4 cup (68mL)
Olive oil
6 tbsp (89mL)
Oil
5 oz (146mL)
Vegan mayonnaise
1/2 cup (105g)
Vegetables and Vegetable Products
Tomatoes
7 1/2 medium whole (2-3/5" dia) (908g)
Onion
1/4 medium (2-1/2" dia) (28g)
Raw celery
2 3/4 stalk, medium (7-1/2" - 8" long) (110g)
Carrots
4 1/4 medium (257g)
Potatoes
1 1/4 lbs (568g)
Garlic
9 1/4 clove(s) (28g)
Kale leaves
5 bunch (829g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Ketchup
3 1/3 tbsp (57g)
Zucchini
2 1/2 large (808g)
Legumes and Legume Products
Soy sauce
1/2 tbsp (8mL)
Roasted peanuts
1/2 cup (73g)
Tempeh
30 oz (851g)
Firm tofu
5 1/4 lbs (2381g)
Cereal Grains and Pasta
Seitan
6 1/2 oz (184g)
All-purpose flour
1/2 tbsp (4g)
Cornstarch
5 tbsp (40g)
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Sweets
Brown sugar
1/2 tbsp (6g)
Spices and Herbs
Salt
1 tbsp (21g)
Black pepper
1 1/4 tsp, ground (3g)
Fresh thyme
1/4 tbsp (1g)
Rosemary, dried
4 g (4g)
Lemon pepper
1 1/4 tsp (3g)
Dijon mustard
1/4 cup (53g)
Fresh basil
2 1/2 cup leaves, whole (60g)
Beverages
Water
29 cup(s) (6833mL)
Protein powder
2 lbs (874g)
Nut and Seed Products
Almonds
1 cup, whole (143g)
Sunflower kernels
2 1/2 oz (75g)
Walnuts
6 1/3 oz (179g)
Almond butter
2 tbsp (31g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Frank's red hot sauce
1 cup (240mL)
Fruits and Fruit Juices
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Avocados
7 avocado(s) (1382g)
Lemon juice
4 1/2 fl oz (138mL)
Lemon
5 1/2 small (312g)
Orange
2 orange (308g)
Blackberries
3 1/2 cup (504g)
dinner prep - 1 days
1. Vegan guinness stew
550 cals, 30p, 57c, 20f (per meal)
1 1/4 tbsp (19mL)
1/2 tbsp (8mL)
1/4 lbs (99g)
1/4 medium (2-1/2" dia) (28g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1/2 medium (31g)
1/2 medium (2+-1/4" to 3-1/4" dia.) (107g)
3/4 clove(s) (2g)
1/2 tbsp (6g)
2 dash (2g)
2 dash, ground (1g)
1/2 bottle (12 oz) (mL)
1/2 tbsp (4g)
1/4 tbsp (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat 2 tablespoons olive oil and soy sauce in a skillet over medium-high heat. Saute seitan in hot oil until browned on all sides, about 5 minutes.
2
Heat remaining olive oil in a large pot over medium-high heat. Saute onion, celery, carrots, potatoes, and garlic in hot oil until onions are soft, 3 to 5 minutes. Reduce heat to medium and slowly stir beer into vegetable mixture.
3
Stir brown sugar, flour, thyme, salt, and black pepper into beer mixture; add seitan. Bring mixture to a simmer, reduce heat to low, and cook until stew reduces and thickens, about 45 minutes.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (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.
3. Chips and guacamole
395 cals, 6p, 30c, 25f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Serve guacamole with the tortilla chips.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
snack prep - 3 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 2x. 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
lunch prep - 1 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.
3. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
785 cals, 48p, 19c, 50f (per meal)
1/2 cup (120mL)
1 lbs (454g)
1/2 cup (120mL)
2 tbsp (30mL)
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 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.
2. Roasted rosemary sweet potatoes
315 cals, 4p, 37c, 14f (per meal)
2 sweetpotato, 5" long (420g)
1 tbsp (3g)
2 tbsp (30mL)
1 tsp (6g)
1 tsp, ground (2g)
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Chik'n nuggets
735 cals, 41p, 69c, 30f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 3 days
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.
lunch prep - 2 days
1. Lemon pepper tofu
630 cals, 39p, 29c, 40f (per meal)
1 1/4 tsp (3g)
2 1/2 tbsp (38mL)
5 tbsp (40g)
2 1/2 small (145g)
35 oz (992g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Simple kale & avocado salad
460 cals, 9p, 19c, 31f (per meal)
2 bunch (340g)
2 small (116g)
2 avocado(s) (402g)
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.
dinner prep - 1 days
1. Buffalo tofu with vegan ranch
1015 cals, 47p, 17c, 84f (per meal)
6 tbsp (90mL)
1 1/3 lbs (595g)
1/2 cup (119mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. 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 vegan ranch.
2. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
snack prep - 2 days
1. Almond protein balls
135 cals, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
3. Baked fries
385 cals, 6p, 49c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 2 days
1. Walnut crusted tofu (vegan)
995 cals, 46p, 19c, 79f (per meal)
1 3/4 lbs (794g)
18 1/2 tbsp, chopped (135g)
3 1/2 tsp (18mL)
7 clove(s) (21g)
1/4 cup (53g)
1/2 cup (105g)
Recipe has been scaled from original by 3.5x. 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. Carrot fries
90 cals, 1p, 8c, 5f (per meal)
1/2 lbs (227g)
2 tsp (10mL)
1/4 tbsp (1g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
breakfast prep - 2 days
1. High-protein granola bar
410 cals, 20p, 24c, 24f (per meal)
2 bar (80g)
snack prep - 2 days
1. Blackberries
120 cals, 4p, 11c, 1f (per meal)
3 1/2 cup (504g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
3. Cherry tomatoes
40 cals, 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. Zoodles with avocado sauce
590 cals, 13p, 22c, 39f (per meal)
5/6 cup(s) (197mL)
1/2 cup (113mL)
25 cherry tomatoes (425g)
2 1/2 cup leaves, whole (60g)
2 1/2 large (808g)
2 1/2 avocado(s) (503g)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 1 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Simple kale & avocado salad
405 cals, 8p, 17c, 27f (per meal)
7/8 bunch (149g)
7/8 small (51g)
7/8 avocado(s) (176g)
Recipe has been scaled from original by 0.88x. 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.
3. Couscous
400 cals, 14p, 79c, 1f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.