1000 calorie low carb vegan meal plan
In just a few clicks, generate your own 1000 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 (1000cal, 99g protein, 50g net carbs, 37g fat, 19g fiber per day) cannot be customized.
Day 1
1025cal, 96g protein, 58g net carbs, 33g fat, 29g fiber
1 serving(s) (196cal, 8p, 13c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (113cal, 4p, 14c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
950cal, 94g protein, 58g net carbs, 26g fat, 27g fiber
1 serving(s) (185cal, 9p, 20c, 4f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (113cal, 4p, 14c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
975cal, 99g protein, 47g net carbs, 35g fat, 20g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (294cal, 13p, 13c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1000cal, 100g protein, 44g net carbs, 42g fat, 14g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (294cal, 13p, 13c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
975cal, 111g protein, 43g net carbs, 36g fat, 11g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1050cal, 102g protein, 48g net carbs, 42g fat, 16g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (201cal, 9p, 14c, 11f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1025cal, 92g protein, 55g net carbs, 41g fat, 20g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (201cal, 9p, 14c, 11f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (40 items)
Beverages
Water
18 cup(s) (4306mL)
Protein powder
19 scoop (1/3 cup ea) (589g)
Almond milk, unsweetened
5 cup (1200mL)
Soups, Sauces, and Gravies
Pasta sauce
1 cup (260g)
Vegetables and Vegetable Products
Zucchini
4 medium (784g)
Carrots
1 small (5-1/2" long) (50g)
Edamame, frozen, shelled
3 1/4 cup (384g)
Frozen mixed veggies
1/2 10oz package (142g)
Green onions
2 tbsp, sliced (16g)
Tomatoes
30 cherry tomatoes (510g)
Fresh ginger
1 slices (1" dia) (2g)
Cauliflower
2 cup chopped (1/2" pieces) (214g)
Mushrooms
1 1/2 cup, pieces or slices (105g)
Garlic
1 clove (3g)
Onion
1/2 small (35g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Fruits and Fruit Juices
Grapefruit
1/2 large (approx 4-1/2" dia) (166g)
Lime juice
1 tbsp (15mL)
Fats and Oils
Salad dressing
6 1/2 tbsp (98mL)
Oil
1/4 oz (9mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Other
Coleslaw mix
2 1/2 cup (225g)
Roasted chickpeas
1/2 cup (57g)
Mixed greens
6 cup (180g)
Teriyaki sauce
2 tbsp (31mL)
Curry paste
2 tsp (10g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Chia seeds
1 tsp (5g)
Sesame seeds
1/2 oz (12g)
Coconut milk, canned
1/2 cup (120mL)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Soy sauce
6 1/3 oz (150mL)
Peanut butter
4 tbsp (64g)
Lentils, raw
1/3 cup (64g)
Extra firm tofu
1 lbs (454g)
Spices and Herbs
Salt
1/2 tsp (4g)
Onion powder
2 tsp (5g)
Black pepper
1 tsp, ground (2g)
Baked Products
Pita bread
1 pita, small (4" dia) (28g)
Snacks
Small granola bar
2 bar (50g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Zoodles marinara
115 cals, 4p, 14c, 2f (per meal)
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
lunch prep - 1 days
1. Edamame slaw salad bowl
195 cals, 8p, 13c, 9f (per meal)
2 tbsp (30mL)
1 1/2 cup (135g)
1 small (5-1/2" long) (50g)
1/2 cup (59g)
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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)
breakfast prep - 2 days
2. Edamame
140 cals, 13p, 3c, 6f (per meal)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 2 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Sesame peanut zoodles
295 cals, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
breakfast prep - 3 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (1g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
dinner prep - 2 days
1. Baked tofu
225 cals, 22p, 5c, 12f (per meal)
1 lbs (454g)
1 slices (1" dia) (2g)
1 tbsp (9g)
1/2 cup (120mL)
Recipe has been scaled from original by 0.5x. 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. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Vegan cream of mushroom soup
200 cals, 9p, 14c, 11f (per meal)
2 cup chopped (1/2" pieces) (214g)
2 cup(s) (480mL)
2 tsp (5g)
4 dash (3g)
1 tsp (5mL)
1 1/2 cup, pieces or slices (105g)
1 clove (3g)
1 tsp, ground (2g)
1/2 small (35g)
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
breakfast prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
3/4 cup (89g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.