Longevity Report CardLongevity Report CardGet your score

Sample meal plans › Low-carb, plant-based

A sample week: plant-based low-carb

Cuts back on bread, rice, pasta, potatoes and sugar, and replaces them with fats and proteins from plants: tofu, tempeh, edamame, nuts, seeds, avocado, olive oil and moderate portions of beans. Carbs in this sample plan run roughly 50-80 g a day, mostly from vegetables, beans and berries.

Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.

The week

Meals with a link have a full recipe below. The others are simple meals you can put together without one.

DayBreakfastLunchDinnerSnack
Day 1Vegetable and egg scramble with sliced avocadoTuscan white bean and spinach soup with a side salad dressed in olive oilBaked balsamic tofu with roasted broccoliA small handful of almonds
Day 2Greek yogurt with warm berry sauce, chopped walnuts and chia seedsTempeh lettuce cups with peanut sauceIndian-spiced stir-fried cauliflower with pan-seared tofu cubesHomemade hummus with celery and bell pepper strips
Day 3Tofu scramble with spinach, mushrooms and avocadoEgg drop cabbage soup made with vegetable broth, with a side of edamameParmesan zucchini noodles tossed with white beans and pine nutsCelery sticks with almond butter
Day 4Spinach and red pepper frittataBig green salad with chickpeas, avocado, pumpkin seeds and olive oil vinaigretteStir-fried eggplant with baked tofuRoasted beet hummus with cucumber slices
Day 5Chia pudding made with unsweetened soy milk, topped with raspberries and walnutsA small bowl of country lentil soup with a green salad and sunflower seedsCauliflower fried rice with edamame and tofuUnsalted peanuts
Day 6Unsweetened soy yogurt with hemp seeds and a few berriesSteamed vegetables with tahini sauce over greens, with sliced baked tempehTofu and vegetable stir-fry with peanuts over cauliflower riceSteamed edamame in the pod
Day 7Two boiled eggs with avocado and sliced tomatoJapanese cucumber salad with edamame and baked tofuSauteed Swiss chard with white beans and walnuts, plus pan-seared tempehA small handful of mixed nuts

Tips

What studies found

Observed. Replacing carbs with plant fat and protein went with an 18% lower death rate. Seidelmann 2018, Lancet Public Health

See what it means for your longevity score

The recipes (17)

Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.

Vegetable Egg Scramble
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In small bowl, use a fork to whisk together the eggs and water. Set aside.
  2. Heat nonstick skillet over medium heat. Add the oil and heat until shimmering.
  3. Add the tomato and onion. Cook until the onion is softened, about 4-6 minutes.
  4. Add the spinach, salt-free seasoning, and black pepper. Cook and stir until the spinach wilts, about 2 minutes.
  5. Add the egg mixture. Let sit for a few seconds without stirring then, using a rubber spatula (scraper), push the egg mixture away from the edges and bottom of the pan.
  6. Continue to cook, gently folding with the spatula, until soft curds form, about 2-3 minutes.
  7. Add the cheese and continue cooking, folding gently, until the eggs are just finished cooking, about 1-2 minutes.
  8. Divide between two plates and serve warm.
Per serving: Calories: 225Protein: 14 gCarbs: 4.5 gFibre: 1 gFat: 17.5 gSodium: 180 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Tuscan Bean Soup
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large saucepan or pot over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, celery, and garlic. Sauté until the onion and celery are soft, about 3-5 minutes.
  4. Add the oregano, thyme, and red pepper flakes. Sauté until fragrant, about 1 minute.
  5. Stir in the broth, beans, and the tomatoes with their juice.
  6. Increase the heat to high and bring the soup to a simmer. Reduce the heat to maintain simmer.
  7. Cover the saucepan with a lid and cook for 20-25 minutes, allowing the flavors combine.
  8. Remove the lid and stir in the spinach.
  9. Cover the pot with the lid and cook until the spinach is just wilted, about 2-3 minutes.
  10. Divide the soup between six serving bowls and top each with 1 tablespoon of the parmesan cheese. Serve warm.
Per serving: Calories: 135Protein: 10 gCarbs: 15 gFibre: 5 gFat: 4 gSodium: 175 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Baked Balsamic Tofu
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a medium mixing bowl, make a marinade by whisking together the oil, vinegar, garlic, honey or maple syrup, lemon zest, basil, oregano, thyme, sage, salt, black pepper, and cayenne pepper.
  2. Transfer the marinade to a quart-or gallon-size ziptop plastic bag.
  3. Add the tofu and toss gently to coat with the marinade.
  4. Seal the bag, squeezing out as much air as possible.
  5. Place in the refrigerator and let marinate, at least 30 minutes and up to overnight.
  6. Preheat the oven to 425°F.
  7. Line a baking sheet with parchment paper or aluminum foil.
  8. Remove the tofu from the marinade and place on the baking sheet in a single layer.
  9. Bake until crispy, about 25-30 minutes, flipping halfway through the cooking time.
  10. Serve warm.
Per serving: Calories: 225Protein: 10 gCarbs: 9 gFibre: 1.5 gFat: 18.5 gSodium: 305 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Greek Yogurt with Warm Berry Sauce
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Combine the frozen berries and lime juice in a small saucepan.
  2. Bring the mixture to a boil over medium-high heat.
  3. Reduce heat to medium-low to maintain a gentle simmer.
  4. Cook until a sauce forms and thickens, about 10-12 minutes.
  5. Divide the yogurt into four serving bowls.
  6. Top each serving of yogurt with a quarter of the sauce (about ⅓ cup).
  7. Serve immediately, or chill before serving.
Per serving: Calories: 130Protein: 12.5 gCarbs: 13 gFibre: 3 gFat: 3 gSodium: 40 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Asian Tempeh Lettuce Cups
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a small bowl, whisk 1 tablespoon of the soy sauce, 1 tablespoon of the vinegar, and 2 teaspoons of the maple syrup with the garlic powder and ginger. Set aside.
  2. Heat a large skillet or sauté pan over medium heat. Add the oil and heat until shimmering.
  3. Add the tempeh and cook until lightly browned, about 4-6 minutes, stirring often.
  4. Add the soy sauce mixture. Cook and stir for 2 minutes, then remove from the heat and set aside.
  5. In the small bowl used previously, whisk the peanut butter and water with the remaining 1 tablespoon of soy sauce, 1 tablespoon of vinegar, and 2 teaspoons of maple syrup.
  6. Divide the tempeh mixture between the lettuce leaves, then drizzle with the peanut sauce.
  7. Serve warm, adding toppings as desired.
Per serving: Calories: 160Protein: 11 gCarbs: 9 gFibre: 0.5 gFat: 10 gSodium: 330 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Indian Stir-Fried Cauliflower
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large skillet or sauté pan over medium-high heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion and salt. Cook, stirring occasionally, until the onion is softened and slightly brown, about 6-8 minutes.
  4. Add the garlic, ginger, chile peppers, coriander, turmeric, chili powder, and black pepper. Cook, stirring often, for 3-4 minutes.
  5. Add the cauliflower florets. Cook, stirring constantly, for 1-2 minutes.
  6. Add the water and cover the pan with a lid.
  7. Cook until the cauliflower is fork-tender, about 8-10 minutes.
  8. Add the peas and continue cooking until warmed through, about 1-2 minutes.
  9. Serve warm, with a lime wedge to squeeze on juice as desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 4 gFat: 4 gSodium: 175 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Home-Style Hummus
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Drain the chickpeas. Reserve the canning liquid and set aside.
  2. Put the chickpeas in a food processor or blender.
  3. Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
  4. Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
  5. Add additional lemon juice to taste, if desired.
  6. Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
  7. Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Egg Drop Cabbage Soup
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large saucepan or stockpot over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion and cook, stirring often, for 5 minutes.
  4. Add the garlic and cook until fragrant, about 30-60 seconds.
  5. Add the broth, cabbage, ginger, and black pepper. Stir to combine.
  6. Bring to a simmer over high heat, then reduce the heat to maintain a low simmer.
  7. Cover the pot with a lid and cook until the cabbage is tender, about 8-10 minutes.
  8. Remove the lid. Use one hand to stir the soup in a steady circle. While the soup is moving, use the other hand to slowly drizzle in the beaten eggs.
  9. Stir in the sesame oil.
  10. Serve warm, garnishing each portion with ½ tablespoon of the green onions.
Per serving: Calories: 95Protein: 4.5 gCarbs: 3.5 gFibre: 1 gFat: 5 gSodium: 375 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Parmesan Zucchini Noodles (Zoodles)
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Using a spiralizer, cut the zucchini into noodles.
  2. Heat a medium skillet or sauté pan over medium-high heat.
  3. Add the oil and heat until shimmering.
  4. Add the zucchini noodles and cook, tossing occasionally, until slightly wilted and tender, about 5 minutes. Be careful to not overcook or they will get mushy.
  5. Remove from the heat.
  6. Add the parmesan, black pepper, and basil. Toss to combine.
  7. Serve warm.
Per serving: Calories: 110Protein: 4 gCarbs: 4 gFibre: 1 gFat: 9 gSodium: 100 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Spinach and Red Pepper Frittata
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Preheat the oven to 375°F.
  2. Heat a large, oven-safe frying pan (e.g. cast-iron) over medium heat.
  3. Add the oil and heat until shimmering.
  4. Add the bell pepper and onion. Sauté, stirring occasionally, until softened, about 4-5 minutes.
  5. Stir in the spinach. Remove the pan from the heat.
  6. In a large bowl, whisk together the eggs, skim milk, and Italian seasoning.
  7. Add the egg mixture to the pan with the vegetables.
  8. Bake in the oven until golden brown and fully cooked, about 20-25 minutes.
  9. Sprinkle the cheese on top and let sit until melted.
  10. Serve warm.
Per serving: Calories: 225Protein: 17.5 gCarbs: 6 gFibre: 2 gFat: 15 gSodium: 275 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Stir-Fried Eggplant
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a small bowl, whisk together the soy sauce, sugar, ginger, and garlic to make a sauce. Set aside.
  2. Heat a large skillet or sauté pan over medium heat.
  3. Add the oil and heat until shimmering.
  4. Add the eggplant and cook, stirring occasionally, for 10 minutes.
  5. Add the sauce. Continue to cook, stirring often, until the eggplant is tender and glazed with the sauce, about 3-5 minutes.
  6. Serve warm.
Per serving: Calories: 100Protein: 1.5 gCarbs: 10 gFibre: 2 gFat: 6 gSodium: 500 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Roasted Beet Hummus
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Preheat the oven to 400°F.
  2. Place the beet pieces on a baking sheet and toss with ½ tablespoon of the oil. Place in the oven and roast until fork-tender, about 30-40 minutes.
  3. Meanwhile add the garlic and 2 tablespoons of the lemon juice to a small bowl and stir to combine. Set aside.
  4. Add ¼ cup of the roasted beet to a food processor. Pulse until broken down into small pieces.
  5. Add the garlic-lemon juice mixture, ½ teaspoon lemon zest, beans, tahini, salt, and black pepper. Puree the mixture until very smooth, while slowly drizzling in the remaining 3½ tablespoons of oil, about 3-4 minutes.
  6. Finely chop the remaining roasted beet. Add to a small bowl and toss with any remaining lemon zest and 1 tablespoon lemon juice. Set aside.
  7. Transfer the pureed mixture to a serving dish and garnish with the chopped beet and lemon mixture.
  8. Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. May be frozen if desired.
Per serving: Calories: 120Protein: 2.5 gCarbs: 7.5 gFibre: 2.5 gFat: 9 gSodium: 90 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Country Lentil Soup
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Warm a large saucepan or pot over medium-high heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, celery, carrots, and garlic. Cook until softened, about 5-8 minutes.
  4. Add the oregano, thyme, and black pepper. Sauté until fragrant, about 1 minute.
  5. Add the broth, water, lentils, and tomatoes with their juice.
  6. Bring to a boil over high heat, then reduce the heat to maintain a simmer.
  7. Cover the pot with a lid and cook until the lentils are tender, about 20-30 minutes.
  8. Divide the soup between four serving bowls and top each with 1 tablespoon of the parsley.
  9. Serve warm.
Per serving: Calories: 120Protein: 4 gCarbs: 17 gFibre: 4 gFat: 3.5 gSodium: 185 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Cauliflower Fried Rice
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Spray a large skillet or sauté pan with cooking spray and place over medium heat.
  2. Add the eggs and cook to scrambled, stirring often. Transfer the scrambled eggs to a small bowl and set aside.
  3. Increase the heat to medium-high and add the oil. Heat until shimmering.
  4. Add the riced cauliflower and cook until most of the liquid from the cauliflower is evaporated, about 4-6 minutes.
  5. Add the selected vegetables, scallions, and garlic.
  6. Cook, stirring often, until the liquid is evaporated and the vegetables are not releasing liquid, about 7-10 minutes.
  7. Add the soy sauce, sesame seeds, and scrambled eggs.
  8. Cook, stirring constantly, until the soy sauce is absorbed, about 1-2 minutes.
  9. Serve warm.
Per serving: Calories: 115Protein: 6 gCarbs: 7 gFibre: 2 gFat: 7 gSodium: 520 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Steamed Vegetables with Tahini Sauce
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Place a steamer basket inside a large saucepan or stockpot and add just enough water fill the area under the steamer.
  2. Bring the water to a boil over high heat, then reduce the heat to medium-high to maintain a rapid simmer.
  3. Add the selected vegetables to the steamer basket, cover the pot with a tight-fitting lid, and cook until the vegetables are fork-tender. This will take about 5-15 minutes, depending on which type(s) of vegetable is being steamed.
  4. While the vegetables are cooking, add the tahini and water to a large mixing bowl. Whisk together until smooth, then whisk in the lemon juice, garlic, and salt. If a thinner consistency is desired, whisk in additional water.
  5. Remove the vegetables from the steamer basket and add to the bowl with the tahini mixture.
  6. Serve warm, or chill before serving if desired.
Per serving: Calories: 80Protein: 3 gCarbs: 8 gFibre: 3 gFat: 4.5 gSodium: 190 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Japanese Cucumber Salad
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Trim the ends of the cucumber and cut each cucumber crosswise into thirds, then cut in half lengthwise.
  2. Place the cucumbers in a large plastic zip-top bag and seal the bag. Place the bag on a hard, durable surface such as a clean cutting board.
  3. Use a skillet or a sauté pan to smash the cucumbers in the bag until they start to split lengthwise.
  4. Tear or cut the cucumbers into bite-sized pieces, then add them to a colander placed inside a bowl or over the sink.
  5. Sprinkle the cucumbers with the salt and toss to combine.
  6. Let the cucumbers sit to remove their excess liquid, at least 15 minutes and up to 30 minutes.
  7. While the cucumbers sit, add the vinegar, soy sauce, sesame oil, sugar, and red pepper flakes (if using) to a medium mixing bowl. Stir together until the sugar has dissolved to make a dressing, about 1 minute.
  8. Add the cucumbers to the bowl with the dressing and toss to combine. Discard the liquid drained from the cucumber.
  9. Garnish with sesame seeds and serve immediately, or chill before serving if desired.
Per serving: Calories: 30Protein: 1 gCarbs: 3 gFibre: 1 gFat: 1.5 gSodium: 210 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Sautéed Swiss Chard
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large sauté pan over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the chard stems, scallions, and garlic scapes. Cook, stirring occasionally, until the stems are tender, about 6-8 minutes.
  4. Add the chard leaves and water. Cover the pan with a lid and cook for 3 minutes.
  5. Remove the lid. Add the salt, black pepper, and nutmeg. Continue cooking uncovered for 3 minutes, stirring constantly.
  6. Remove from heat and drizzle with balsamic vinegar. Serve warm.
Per serving: Calories: 90Protein: 2 gCarbs: 6 gFibre: 2 gFat: 7 gSodium: 380 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

More recipes and guides

How this diet is defined here: Plant-based low-carbohydrate score in Seidelmann et al. 2018, Lancet Public Health (https://doi.org/10.1016/S2468-2667(18)30135-X), with meal style borrowed from the Eco-Atkins trial (Jenkins et al. 2009, https://pubmed.ncbi.nlm.nih.gov/19506174/). The score rewards plant fat and protein and does not count animal foods, so this plan is vegetarian and includes eggs most days, plus plain Greek yogurt and a little cheese.

What is your longevity score?Two minutes, free, and your answers stay on your deviceGet my score
New findings, once a month

One short email when we add new studies or exercises, each with its source. No spam, and you can unsubscribe any time.

By signing up you agree to our Privacy Policy.