Vegan Low-Carb Meal Plan Example

An example of a full day of vegan low-carb eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This vegan lower-carb day has about 148 grams of protein, 111 grams of carbs and 128 grams of fat. It has no animal products. Most of its protein comes from firm tofu, soy protein powder and tempeh. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,006 cal

Carbs111 g

Protein148 g

Fat128 g

Fiber: 51 g

Breakfast

598 cal · 49 g protein

Food	Calories	Protein	Carbs	Fat
Firm tofu1 cup (252 g)	363	44 g	7 g	22 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Mushrooms, cooked½ cup (78 g)	22	2 g	4 g	0 g
Avocado½ avocado (100 g)	160	2 g	9 g	15 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Lunch

343 cal · 26 g protein

Food	Calories	Protein	Carbs	Fat
Tempeh4 oz (113 g)	218	23 g	9 g	12 g
Cauliflower, cooked1 cup (180 g)	34	3 g	7 g	0 g
Red bell pepper½ cup sliced (46 g)	12	0 g	3 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

369 cal · 39 g protein

Food	Calories	Protein	Carbs	Fat
Soy milk1 cup (240 ml)	104	6 g	12 g	4 g
Soy protein powder1 scoop (30 g)	100	26 g	0 g	1 g
Almonds1 oz (28 g)	164	6 g	6 g	14 g

Dinner

414 cal · 27 g protein

Food	Calories	Protein	Carbs	Fat
Edamame, cooked¾ cup (116 g)	141	14 g	10 g	6 g
Zucchini, cooked1 cup (180 g)	27	2 g	5 g	1 g
Hemp seeds, hulled3 tbsp (30 g)	166	9 g	3 g	15 g
Cherry tomatoes1½ cups (224 g)	40	2 g	9 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

281 cal · 7 g protein

Food	Calories	Protein	Carbs	Fat
Walnuts1 oz (28 g)	185	4 g	4 g	18 g
Raspberries1½ cups (184 g)	96	2 g	22 g	1 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the firm tofu or another carb you enjoy for the raspberries. Our vegan protein list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this vegan low-carb example come from?

Most of it comes from firm tofu (44 g), soy protein powder (26 g) and tempeh (23 g), about 63% of the day's 148 g.

How are the calories split in this vegan low-carb example?

Breakfast has about 598 calories, then lunch 343, the snack 369, dinner 414 and the evening snack 281. Breakfast is the biggest meal, at about 30% of the day.

How much fiber does this vegan low-carb example have?

About 51 g, mostly from raspberries and avocado. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.