3500 calorie low carb vegetarian meal plan
Table of Contents
Overview
This 3500-calorie vegetarian low-carb meal plan gives a high-protein, nutrient-dense weekly plan built around tofu, legumes, eggs, seeds and vegetables. The meal plan includes a full grocery list and easy-to-follow recipes so you can shop and prep with confidence. Whether you need a nutrition plan to support intense training, steady daily energy, or higher-calorie maintenance, this diet plan focuses on protein and fiber while keeping net carbs moderate.
You can use the plan two ways: Option 1 is a generator where you pick daily calories, swap or randomize meals, and create a fully customizable weekly plan to match your tastes and schedule; Option 2 is a pre-made 7-day PDF that is fixed and cannot be edited but provides a ready-to-follow diet plan (3500 kcal, approximately 247 g protein, 192 g net carbs, 166 g fat and ~60 g fiber per day). Both approaches include recipes, snack ideas and a consolidated grocery list so you can meal prep for the week or follow the sample menu as-is.
Following this meal plan can support muscle repair and growth thanks to its high protein content and regular protein shakes, while the lower net-carb emphasis may help stabilize blood sugar and curb energy dips between meals. The abundant fiber and vegetables also support digestion and satiety. At 3500 calories this nutrition plan is best for active or larger individuals aiming to maintain weight, fuel performance, or gain lean mass when paired with resistance training; consult a registered dietitian or physician to tailor the meal plan to your personal goals and health needs.
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 (3500cals, 247g protein, 192g net carbs, 166g fat 60g fiber per day) cannot be customized.
Day 1
3475cals, 262g protein, 212g net carbs, 153g fat 52g fiber per day
2 serving(s) (405cal, 29p, 13c, 24f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 1/2 serving(s) (532cal, 24p, 10c, 44f)
2 serving(s) (277cal, 3p, 23c, 14f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 bar(s) (204cal, 10p, 12c, 12f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3500cals, 266g protein, 200g net carbs, 161g fat 44g fiber per day
2 serving(s) (405cal, 29p, 13c, 24f)
1 cup(s) (95cal, 1p, 18c, 0f)
2 1/4 serving(s) (876cal, 35p, 73c, 42f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 bar(s) (204cal, 10p, 12c, 12f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 serving(s) (317cal, 6p, 34c, 16f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3450cals, 263g protein, 204g net carbs, 155g fat 49g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
2 1/2 cup(s) (130cal, 3p, 21c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 1/4 serving(s) (876cal, 35p, 73c, 42f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 serving(s) (318cal, 4p, 14c, 27f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 serving(s) (317cal, 6p, 34c, 16f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3500cals, 251g protein, 188g net carbs, 171g fat 53g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
2 1/2 cup(s) (130cal, 3p, 21c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
2 serving(s) (318cal, 4p, 14c, 27f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
2 container (261cal, 28p, 26c, 5f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3475cals, 231g protein, 175g net carbs, 172g fat 77g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
2 1/2 cup(s) (130cal, 3p, 21c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 serving(s) (597cal, 20p, 25c, 42f)
2 1/3 serving(s) (547cal, 7p, 15c, 43f)
2 serving(s) (164cal, 6p, 14c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 serving(s) (959cal, 65p, 62c, 43f)
2 serving(s) (136cal, 3p, 8c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3525cals, 215g protein, 164g net carbs, 191g fat 73g fiber per day
2 serving(s) (597cal, 20p, 25c, 42f)
2 1/3 serving(s) (547cal, 7p, 15c, 43f)
2 serving(s) (164cal, 6p, 14c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 serving(s) (959cal, 65p, 62c, 43f)
2 serving(s) (136cal, 3p, 8c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3475cals, 237g protein, 204g net carbs, 159g fat 69g fiber per day
3 can(s) (741cal, 54p, 70c, 20f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
2 serving(s) (164cal, 6p, 14c, 6f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 serving(s) (682cal, 39p, 21c, 48f)
1 1/3 serving(s) (238cal, 7p, 24c, 10f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (67 items)
Nut and Seed Products
Almonds
1/2 lbs (209g)
Sesame seeds
5 tsp (15g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Dairy and Egg Products
Butter
1/4 cup (45g)
Eggs
13 1/2 medium (598g)
String cheese
3 stick (84g)
Fresh mozzarella cheese
3 oz (85g)
Baked Products
Bread
9 slice (288g)
Snacks
High-protein granola bar
2 bar (80g)
Vegetables and Vegetable Products
Kale leaves
12 1/4 cup, chopped (490g)
Tomatoes
7 2/3 medium whole (2-3/5" dia) (944g)
Carrots
9 1/2 medium (584g)
Frozen corn kernels
5 1/2 cup (748g)
Fresh ginger
2/3 oz (24g)
Garlic
12 clove(s) (36g)
Cucumber
2 cucumber (8-1/4") (602g)
Onion
1 medium (2-1/2" dia) (119g)
Cauliflower
2 head small (4" dia.) (530g)
Baby carrots
48 medium (480g)
Broccoli
4 cup chopped (364g)
Potatoes
4 small (1-3/4" to 2-1/4" dia.) (368g)
Lima beans, frozen
1/2 cup (80g)
Spices and Herbs
Rosemary, dried
2 tsp (2g)
Balsamic vinegar
4 tsp (20mL)
Salt
1/2 oz (14g)
Black pepper
4 1/4 g (4g)
Ground cumin
3/4 tbsp (5g)
Crushed red pepper
3/4 tbsp (4g)
Yellow mustard
3 dash or 1 packet (2g)
Paprika
1 1/2 dash (1g)
Fresh basil
1 1/2 tbsp, chopped (4g)
Garlic powder
1/2 tbsp (5g)
Apple cider vinegar
2 tbsp (30g)
Beverages
Water
35 cup (8371mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Fats and Oils
Oil
1/3 lbs (165mL)
Olive oil
3 1/4 tbsp (48mL)
Ranch dressing
2/3 cup (165mL)
Mayonnaise
3 tbsp (45mL)
Balsamic vinaigrette
1 1/2 tbsp (22mL)
Salad dressing
6 tbsp (90mL)
Fruits and Fruit Juices
Blueberries
2 cup (296g)
Lemon juice
1/4 cup (68mL)
Strawberries
7 1/2 cup, whole (1080g)
Avocados
3 avocado(s) (620g)
Lime juice
6 tbsp (93mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tbsp (60mL)
Vegetable broth
3 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Legumes and Legume Products
Firm tofu
1 1/2 lbs (695g)
Lentils, raw
1 3/4 cup (344g)
Soy sauce
3/4 lbs (270mL)
Extra firm tofu
1 2/3 lbs (756g)
Chickpeas, canned
3/4 can (336g)
Roasted peanuts
1 1/2 cup (207g)
Hummus
1 1/2 cup (330g)
Peanut butter
2 tbsp (32g)
Other
Vegan sausage
10 sausage (1000g)
Frozen mixed berries
1 1/2 cup (204g)
Cottage cheese & fruit cup
2 container (340g)
Chinese five spice powder
1/2 tsp (1g)
Sriracha chili sauce
3 1/2 tbsp (53g)
Sesame oil
2 tbsp (30mL)
Italian seasoning
2 tsp (7g)
Mixed greens
6 cup (180g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
snack prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
405cal, 29p, 13c, 24f (per meal)
2 cup, chopped (80g)
4 large (200g)
1 cup, chopped (180g)
4 dash (1g)
2 tsp (10mL)
6 tbsp (90mL)
1 tsp (5mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
lunch prep - 1 days
1. Buffalo tofu
532cal, 24p, 10c, 44f (per meal)
3/4 tbsp (11mL)
3 tbsp (45mL)
4 tbsp (59mL)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. 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
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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. Carrot fries
277cal, 3p, 23c, 14f (per meal)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Baked tofu
754cal, 74p, 18c, 39f (per meal)
13 1/3 tbsp (200mL)
5 tsp (15g)
1 2/3 slices (1" dia) (4g)
1 2/3 lbs (756g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Corn
323cal, 10p, 59c, 2f (per meal)
2 1/3 cup (317g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Buttered corn
317cal, 6p, 34c, 16f (per meal)
2 2/3 cup (363g)
2 2/3 tbsp (36g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
lunch prep - 2 days
1. Lentil kale salad
876cal, 35p, 73c, 42f (per meal)
3/4 tbsp (5g)
4 1/2 cup(s) (1067mL)
3/4 tbsp (4g)
6 3/4 cup, chopped (270g)
1/4 cup (68mL)
1/4 cup, slivered (30g)
1/4 cup (68mL)
4 1/2 clove(s) (14g)
1 cup (216g)
Recipe has been scaled from original by 2.25x. 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.
breakfast prep - 3 days
1. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
2 1/4 cup(s) (533mL)
3 scoop (1/3 cup ea) (93g)
1 cup(s) (81g)
1 1/2 cup (204g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
snack prep - 2 days
1. Cucumbers and ranch
318cal, 4p, 14c, 27f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
dinner prep - 1 days
1. Chickpea & kale soup
409cal, 20p, 42c, 11f (per meal)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3 cup(s) (mL)
1 1/2 cup, chopped (60g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Egg salad sandwich
813cal, 38p, 39c, 53f (per meal)
3 dash or 1 packet (2g)
1 1/2 dash (1g)
3 slice (96g)
1 1/2 dash (0g)
1 1/2 dash (1g)
3/8 small (26g)
3 tbsp (45mL)
4 1/2 medium (198g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
1 large whole (3" dia) (205g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 2 days
1. Kung pao cauliflower
597cal, 20p, 25c, 42f (per meal)
1/2 cup (73g)
4 tsp (20mL)
1/2 tsp (1g)
2 tbsp (30g)
2 tbsp (30g)
4 tbsp (60mL)
4 inch (2.5cm) cube (20g)
2 tbsp (30mL)
4 clove(s) (12g)
2 head small (4" dia.) (530g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Toss cauliflower florets with cooking oil, salt, and pepper on a baking sheet. Roast for 18-22 minutes, or until golden brown.
3
Heat the sesame oil in a large skillet over medium heat. Add garlic, ginger, and peanuts, and stir-fry for 1-2 minutes.
4
Stir in soy sauce, sriracha, apple cider vinegar, and Chinese five spice. Simmer for 3-4 minutes, or until the sauce reduces slightly.
5
Add the roasted cauliflower to the skillet and toss to coat. Serve.
2. Tomato and avocado salad
547cal, 7p, 15c, 43f (per meal)
1 tsp, ground (3g)
1 tsp (7g)
1 tsp (4g)
3 1/2 tsp (17mL)
2 1/3 medium whole (2-3/5" dia) (287g)
2 1/3 avocado(s) (469g)
1/4 cup (70mL)
1/4 cup minced (70g)
Recipe has been scaled from original by 2.33x. 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
1. Carrots and hummus
164cal, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
959cal, 65p, 62c, 43f (per meal)
2 tsp (7g)
2 2/3 tbsp (40mL)
4 cup chopped (364g)
4 medium (244g)
4 small (1-3/4" to 2-1/4" dia.) (368g)
4 sausage (400g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Hummus toast
293cal, 14p, 30c, 9f (per meal)
dinner prep - 1 days
1. Spicy sriracha peanut tofu
682cal, 39p, 21c, 48f (per meal)
1 tbsp (15mL)
1/3 cup(s) (79mL)
2 tsp (10mL)
2 tbsp (32g)
1 1/2 tbsp (23g)
2 clove (6g)
14 oz (397g)
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
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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. Sauteed corn & lima beans
238cal, 7p, 24c, 10f (per meal)
2 tsp (10mL)
1/2 cup (68g)
1/2 cup (80g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
741cal, 54p, 70c, 20f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tomato and avocado salad
352cal, 5p, 10c, 28f (per meal)
3 dash, ground (1g)
3 dash (2g)
3 dash (1g)
1 tsp (6mL)
3/4 medium whole (2-3/5" dia) (92g)
3/4 avocado(s) (151g)
1 1/2 tbsp (23mL)
1 1/2 tbsp minced (23g)
Recipe has been scaled from original by 0.75x. 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.