1100 calorie low carb vegan meal plan

	Breakfast	Lunch	Dinner
Mon	Sunflower seeds Pick days Swap	Baked tofu, simple kale & avocado salad, mixed vegetables Pick days Swap	Tofu lo-mein Pick days Swap
Tue
Wed	Garlic pepper seitan, simple kale & avocado salad Pick days Swap	Zoodles with avocado sauce, protein shake (almond milk) Pick days Swap
Thu	Large granola bar, grapes Pick days Swap
Fri
Sat	Walnut crusted tofu (vegan), mixed vegetables Pick days Swap	Vegan bangers and cauliflower mash Pick days Swap

protein prep - 6 days

1. Protein shake

220 cals, 48p, 2c, 1f (per meal)

Scale to: , 2 scoop

Water

2 cup(s) (474mL)

Protein powder

2 scoop (1/3 cup ea) (62g)

dinner prep - 2 days

1. Tofu lo-mein

370 cals, 22p, 21c, 19f (per meal)

Scale to:

Oriental flavored ramen

3/4 packet (4g)

Soy sauce

3/4 tbsp (11mL)

Water

1 cup(s) (267mL)

Extra firm tofu

3/4 lbs (340g)

Olive oil

1 1/2 tbsp (23mL)

Frozen mixed veggies

3/4 lbs (340g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.

Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.

Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.

lunch prep - 2 days

1. Baked tofu

150 cals, 15p, 4c, 8f (per meal)

Scale to: , 10 2/3 oz

Extra firm tofu

2/3 lbs (303g)

Fresh ginger, peeled and grated

2/3 slices (1" dia) (1g)

Sesame seeds

2 tsp (6g)

Soy sauce

1/3 cup (80mL)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

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.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.

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.

Spread marinated tofu onto the prepared baking sheet.

Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.

2. Simple kale & avocado salad

155 cals, 3p, 6c, 10f (per meal)

Scale to:

Kale leaves, chopped

2/3 bunch (113g)

Lemon, juiced

2/3 small (39g)

Avocados, chopped

2/3 avocado(s) (134g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

Add all ingredients into a bowl.

Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.

Season with salt and pepper if desired. Serve.

3. Mixed vegetables

50 cals, 2p, 6c, 0f (per meal)

Scale to: , 1 cup(s)

Frozen mixed veggies

1 cup (135g)

Prepare according to instructions on package.

breakfast prep - 3 days

1. Sunflower seeds

135 cals, 6p, 2c, 11f (per meal)

Scale to:

Sunflower kernels

2 1/4 oz (64g)

lunch prep - 3 days

1. Garlic pepper seitan

230 cals, 20p, 11c, 11f (per meal)

Scale to:

Olive oil

2 tbsp (30mL)

Onion

4 tbsp, chopped (40g)

Garlic, minced

2 1/2 clove(s) (8g)

Green pepper

2 tbsp, chopped (19g)

Seitan, chicken style

1/2 lbs (227g)

Black pepper

2 dash, ground (1g)

Water

1 tbsp (15mL)

Salt

1 dash (1g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

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.

Cook, stirring until thickened, and serve immediately.

2. Simple kale & avocado salad

115 cals, 2p, 5c, 8f (per meal)

Scale to:

Kale leaves, chopped

3/4 bunch (128g)

Lemon, juiced

3/4 small (44g)

Avocados, chopped

3/4 avocado(s) (151g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Add all ingredients into a bowl.

Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.

Season with salt and pepper if desired. Serve.

dinner prep - 3 days

1. Zoodles with avocado sauce

235 cals, 5p, 9c, 16f (per meal)

Scale to:

Water

1/2 cup(s) (118mL)

Lemon juice

1/4 cup (68mL)

Tomatoes, halved

15 cherry tomatoes (255g)

Fresh basil

1 1/2 cup leaves, whole (36g)

Zucchini

1 1/2 large (485g)

Avocados, peeled and seed removed

1 1/2 avocado(s) (302g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Using a spiralizer or peeler, create the zucchini noodles.

Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.

In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.

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)

Scale to:

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.

Mix until well-combined.

Serve.

breakfast prep - 3 days

1. Large granola bar

175 cals, 4p, 22c, 7f (per meal)

Scale to: , 1 bar(s)

Large granola bar

1 bar (37g)

2. Grapes

40 cals, 1p, 6c, 0f (per meal)

Scale to:

Grapes

2 cup (184g)

dinner prep - 1 days

1. Vegan bangers and cauliflower mash

360 cals, 29p, 16c, 19f (per meal)

For 1 Meal

Onion, thinly sliced

1/2 small (35g)

Vegan sausage

1 sausage (100g)

Oil

1/2 tbsp (8mL)

Frozen cauliflower

3/4 cup (85g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.

Meanwhile, cook the sausage and cauliflower according to the directions on the package.

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.

When all elements are done, plate and serve.

lunch prep - 1 days

1. Walnut crusted tofu (vegan)

285 cals, 13p, 5c, 23f (per meal)

For 1 Meal

Firm tofu, drained

4 oz (113g)

Walnuts

2 1/2 tbsp, chopped (19g)

Lemon juice

1/2 tsp (3mL)

Garlic, diced

1 clove(s) (3g)

Dijon mustard

1/2 tbsp (8g)

Vegan mayonnaise

1 tbsp (15g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.

Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.

Season tofu with salt/pepper to taste. Set aside.

In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.

Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.

Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.

Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.

Serve with remaining half of mayo mixture.

2. Mixed vegetables

50 cals, 2p, 6c, 0f (per meal)

For 1 Meal

Frozen mixed veggies

1/2 cup (68g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

1100 calorie low carb vegan meal plan

Option 1: Generate your own plan

Option 2: Sample plan