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

Generate 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: Sample plan

This sample plan (1025cal, 93g protein, 55g net carbs, 40g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Mixed nuts
Crispy tenders, broccoli
Chunky canned soup (non-creamy), sunflower seeds, strawberries
Tue
Wed
Thu
Roasted chickpeas
Baked tofu, brown rice
Zoodles with avocado sauce, protein shake (almond milk)
Fri
Sat
Garlic pepper seitan, broccoli
Curried lentils, fruit juice
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Beverages
Water
13 1/3 cup (3187mL)
Protein powder
13 scoop (1/3 cup ea) (403g)
Almond milk
1 cup (240mL)
Fruits and Fruit Juices
Strawberries
4 cup, whole (576g)
Lemon juice
3 tbsp (45mL)
Avocados
1 avocado(s) (201g)
Fruit juice
4 fl oz (120mL)
Nut and Seed Products
Sunflower kernels
2 1/4 oz (64g)
Mixed nuts
3/4 cup (101g)
Sesame seeds
1 tbsp (9g)
Coconut milk, canned
4 tbsp (60mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Other
Meatless chik'n tenders
12 pieces (306g)
Roasted chickpeas
3/4 cup (85g)
Curry paste
1 tsp (5g)
Vegetables and Vegetable Products
Ketchup
3 tbsp (51g)
Frozen broccoli
5 1/2 cup (501g)
Tomatoes
10 cherry tomatoes (170g)
Zucchini
1 large (323g)
Fresh ginger
1 slices (1" dia) (2g)
Onion
4 tsp, chopped (13g)
Garlic
5/6 clove(s) (3g)
Green pepper
2 tsp, chopped (6g)
Spices and Herbs
Fresh basil
1 cup leaves, whole (24g)
Salt
1/3 tsp (2g)
Black pepper
1/3 tsp, ground (1g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Seitan
2 2/3 oz (76g)
Legumes and Legume Products
Extra firm tofu
16 oz (454g)
Soy sauce
1/2 cup (120mL)
Lentils, raw
2 2/3 tbsp (32g)
Fats and Oils
Olive oil
2 tsp (10mL)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 3 days
    1. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 1/2 can (~19 oz) (789g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    2 1/4 oz (64g)
  • 3. Strawberries
    70 cals, 1p, 11c, 1f (per meal)
  • ,
  • Strawberries
    4 cup, whole (576g)
  • lunch prep - 3 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • ,
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Broccoli
    30 cals, 3p, 2c, 0f (per meal)
  • ,
  • Frozen broccoli
    3 cup (273g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 3 days
    1. Mixed nuts
    220 cals, 7p, 5c, 18f (per meal)
  • ,
  • Mixed nuts
    4 tbsp (34g)
  • breakfast prep - 3 days
    1. Roasted chickpeas
    140 cals, 5p, 12c, 6f (per meal)
  • Roasted chickpeas
    3/4 cup (85g)
  • dinner prep - 2 days
    1. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/3 cup(s) (79mL)
  • Lemon juice
    3 tbsp (45mL)
  • Tomatoes, halved
    10 cherry tomatoes (170g)
  • Fresh basil
    1 cup leaves, whole (24g)
  • Zucchini
    1 large (323g)
  • Avocados, peeled and seed removed
    1 avocado(s) (201g)
  • 1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
    2. Protein shake (almond milk)
    105 cals, 14p, 3c, 4f (per meal)
  • Almond milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    lunch prep - 2 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    16 oz (454g)
  • Fresh ginger, peeled and grated
    1 slices (1" dia) (2g)
  • Sesame seeds
    1 tbsp (9g)
  • Soy sauce
    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. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • Brown rice
    1/3 cup (63g)
  • Salt
    2 dash (2g)
  • Water
    2/3 cup(s) (158mL)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    dinner prep - 1 days
    1. Curried lentils
    240 cals, 9p, 20c, 12f (per meal)
  • Lentils, raw
    2 2/3 tbsp (32g)
  • Water
    1/3 cup(s) (79mL)
  • Salt
    1/3 dash (0g)
  • Coconut milk, canned
    4 tbsp (60mL)
  • Curry paste
    1 tsp (5g)
  • Recipe has been scaled from original by 0.08x. 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.
    2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • Fruit juice
    4 fl oz (120mL)
  • lunch prep - 1 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tsp (10mL)
  • Onion
    4 tsp, chopped (13g)
  • Garlic, minced
    5/6 clove(s) (3g)
  • Green pepper
    2 tsp, chopped (6g)
  • Seitan, chicken style
    2 2/3 oz (76g)
  • Black pepper
    2/3 dash, ground (0g)
  • Water
    1 tsp (5mL)
  • Salt
    1/3 dash (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
    5
    Cook, stirring until thickened, and serve immediately.
    2. Broccoli
    75 cals, 7p, 5c, 0f (per meal)
  • Frozen broccoli
    2 1/2 cup (228g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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