3500 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 3500 calorie low carb vegetarian 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 (3525cal, 253g protein, 165g net carbs, 179g fat, 59g fiber per day) cannot be customized.
Day 1
3525cal, 230g protein, 202g net carbs, 166g fat, 77g fiber
1 serving(s) (351cal, 4p, 4c, 30f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
8 oz (590cal, 48p, 16c, 30f)
2 1/4 serving(s) (282cal, 6p, 7c, 23f)
1 large potato(es) (379cal, 10p, 50c, 12f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 can(s) (354cal, 12p, 30c, 17f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3475cal, 220g protein, 143g net carbs, 198g fat, 61g fiber
1 serving(s) (351cal, 4p, 4c, 30f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
4 taco(s) (700cal, 30p, 8c, 58f)
2 3/4 serving(s) (496cal, 23p, 6c, 39f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 can(s) (354cal, 12p, 30c, 17f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3525cal, 269g protein, 166g net carbs, 171g fat, 62g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
8 oz (342cal, 18p, 5c, 28f)
1/2 large potato(es) (189cal, 5p, 25c, 6f)
3 1/4 serving(s) (518cal, 23p, 15c, 27f)
2 egg(s) (257cal, 14p, 2c, 19f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3525cal, 269g protein, 166g net carbs, 171g fat, 62g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
8 oz (342cal, 18p, 5c, 28f)
1/2 large potato(es) (189cal, 5p, 25c, 6f)
3 1/4 serving(s) (518cal, 23p, 15c, 27f)
2 egg(s) (257cal, 14p, 2c, 19f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3475cal, 249g protein, 190g net carbs, 159g fat, 70g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 sandwich(es) (580cal, 34p, 44c, 23f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/6 cup(s) (162cal, 4p, 9c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3550cal, 269g protein, 144g net carbs, 192g fat, 41g fiber
2 serving(s) (516cal, 64p, 25c, 17f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (531cal, 29p, 7c, 39f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 serving(s) (786cal, 40p, 16c, 58f)
2 serving(s) (281cal, 18p, 19c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3550cal, 269g protein, 144g net carbs, 192g fat, 41g fiber
2 serving(s) (516cal, 64p, 25c, 17f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (531cal, 29p, 7c, 39f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 serving(s) (786cal, 40p, 16c, 58f)
2 serving(s) (281cal, 18p, 19c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (59 items)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Hot sauce
1/2 fl oz (15mL)
Fats and Oils
Oil
9 oz (279mL)
Vegan mayonnaise
4 tbsp (60g)
Olive oil
1/4 cup (55mL)
Spices and Herbs
Dijon mustard
1 tbsp (15g)
Salt
1/3 oz (10g)
Black pepper
1 1/2 g (1g)
Garlic powder
1/2 tbsp (4g)
Red wine vinegar
2 tsp (10mL)
Dried dill weed
2 tsp (2g)
Vegetables and Vegetable Products
Onion
3 1/2 small (245g)
Fresh spinach
2 cup(s) (60g)
Asparagus
1/2 lbs (255g)
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Fresh cilantro
4 tsp, chopped (4g)
Collard greens
3 1/4 lbs (1474g)
Garlic
15 1/4 clove(s) (46g)
Red onion
1/2 medium (2-1/2" dia) (55g)
Cucumber
2 cucumber (8-1/4") (602g)
Fresh ginger
4 tsp (8g)
Broccoli
2 cup chopped (182g)
Other
Veggie burger patty
2 patty (142g)
Guacamole, store-bought
1 1/4 cup (309g)
Protein bar (20g protein)
3 bar (150g)
Vegan sausage
5 sausage (500g)
Frozen cauliflower
3 3/4 cup (425g)
Coleslaw mix
3 cup (270g)
Chocolate chips
1/2 tbsp (7g)
Mixed greens
3 1/2 cup (102g)
Plant-based deli slices
7 1/2 slices (78g)
Frozen riced cauliflower
3 cup, prepared (510g)
Baked Products
Bread
10 slice(s) (320g)
Beverages
Water
26 2/3 cup(s) (6321mL)
Protein powder
28 1/2 scoop (1/3 cup ea) (884g)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Fruits and Fruit Juices
Banana
7 medium (7" to 7-7/8" long) (826g)
Avocados
4 1/2 avocado(s) (905g)
Lemon juice
1 2/3 fl oz (50mL)
Orange
5 orange (770g)
Lime juice
1/2 tbsp (7mL)
Raisins
1/2 tbsp (not packed) (5g)
Nut and Seed Products
Walnuts
2 oz (57g)
Sunflower kernels
1/4 lbs (96g)
Almonds
1 tbsp, whole (9g)
Pecans
3/4 cup, halves (74g)
Sesame seeds
4 tsp (12g)
Dairy and Egg Products
Eggs
19 large (950g)
Sour cream
2 tbsp (24g)
Butter
2 tsp (9g)
Cheese
1/3 lbs (154g)
Cheddar cheese
1 cup, shredded (113g)
Whole milk
2/3 gallon (2599mL)
Nonfat greek yogurt, plain
1 cup (280g)
Legumes and Legume Products
Tempeh
14 oz (397g)
Roasted peanuts
1 cup (164g)
Firm tofu
2 1/4 lbs (1021g)
Lentils, raw
6 3/4 tbsp (80g)
Soy sauce
1/2 cup (120mL)
dinner prep - 2 days
1. Patty melt
500 cals, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. 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.
snack prep - 2 days
1. Green protein shake
260 cals, 27p, 28c, 1f (per meal)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1 orange (154g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch 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. Baked potato with toppings
380 cals, 10p, 50c, 12f (per meal)
1 dash (0g)
1 dash (0g)
1 tbsp (12g)
1 large (3" to 4-1/4" dia.) (369g)
1/2 tsp (3mL)
1 tsp (5g)
2 tbsp, shredded (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top with butter, salt to taste, pepper to taste, sour cream and cheese.
3. Asparagus
280 cals, 6p, 7c, 23f (per meal)
1/2 lbs (255g)
5 tsp (25mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
5 tsp (25mL)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 1 days
1. Cheese and guac tacos
700 cals, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
breakfast prep - 3 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
snack prep - 2 days
1. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
4 tsp, chopped (4g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
900 cals, 73p, 39c, 48f (per meal)
2 1/2 small (175g)
5 sausage (500g)
2 1/2 tbsp (38mL)
3 3/4 cup (425g)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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
520 cals, 23p, 15c, 27f (per meal)
3 1/4 lbs (1474g)
3 1/4 tbsp (49mL)
9 3/4 clove(s) (29g)
1/4 tbsp (5g)
Recipe has been scaled from original by 3.25x. 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.
3. Baked potato with toppings
190 cals, 5p, 25c, 6f (per meal)
1 dash (0g)
1 dash (0g)
1 tbsp (12g)
1 large (3" to 4-1/4" dia.) (369g)
1/2 tsp (3mL)
1 tsp (5g)
2 tbsp, shredded (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top with butter, salt to taste, pepper to taste, sour cream and cheese.
dinner 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.
2. Walnut almond trail mix
160 cals, 4p, 9c, 11f (per meal)
1 tbsp, chopped (7g)
1 tbsp, whole (9g)
1/2 tbsp (7g)
1/2 tbsp (not packed) (5g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together. Sore any leftovers in a cool area.
3. Lentils
290 cals, 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.
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
580 cals, 34p, 44c, 23f (per meal)
3/4 cup (23g)
1/2 tbsp (8mL)
1/2 avocado(s) (101g)
3 slice(s) (96g)
7 1/2 slices (78g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
snack prep - 3 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
breakfast prep - 2 days
1. Protein shake (milk)
515 cals, 64p, 25c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 2 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
dinner prep - 2 days
1. Low carb asian tofu bowl
785 cals, 40p, 16c, 58f (per meal)
4 clove (12g)
4 tsp (12g)
6 tbsp (90mL)
4 tsp (8g)
1/2 cup (120mL)
3 cup, prepared (510g)
2 cup chopped (182g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 4x. 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. Simple Greek cucumber salad
280 cals, 18p, 19c, 14f (per meal)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.