1100 calorie low carb vegan meal plan
In just a few clicks, generate your own 1100 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 (1100cal, 100g protein, 53g net carbs, 45g fat, 20g fiber per day) cannot be customized.
Day 1
1075cal, 101g protein, 48g net carbs, 39g fat, 29g fiber
2 oz (148cal, 12p, 4c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1075cal, 101g protein, 48g net carbs, 39g fat, 29g fiber
2 oz (148cal, 12p, 4c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1100cal, 113g protein, 50g net carbs, 41g fat, 16g fiber
1/2 serving(s) (104cal, 3p, 16c, 1f)
1 links (38cal, 5p, 1c, 2f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2/3 serving(s) (106cal, 5p, 3c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1125cal, 100g protein, 66g net carbs, 40g fat, 21g fiber
1/2 serving(s) (104cal, 3p, 16c, 1f)
1 links (38cal, 5p, 1c, 2f)
1 serving(s) (273cal, 13p, 28c, 7f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1100cal, 95g protein, 49g net carbs, 52g fat, 14g fiber
1/2 serving(s) (104cal, 3p, 16c, 1f)
1 links (38cal, 5p, 1c, 2f)
1 serving(s) (338cal, 16p, 6c, 28f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1175cal, 97g protein, 44g net carbs, 61g fat, 13g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (338cal, 16p, 6c, 28f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1075cal, 90g protein, 67g net carbs, 42g fat, 17g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
![Protein shake](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (40 items)
Beverages
Water
1 gallon (3878mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Vegetarian burger crumbles
3 cup (300g)
Lentils, raw
4 tbsp (48g)
Tempeh
4 oz (113g)
Chickpeas, canned
1/2 can (224g)
Firm tofu
1 3/4 lbs (794g)
Spices and Herbs
Salt
1/2 tsp (3g)
Vanilla extract
1/2 tbsp (8mL)
Black pepper
1 1/2 dash, ground (0g)
Lemon pepper
4 dash (1g)
Fats and Oils
Salad dressing
1/3 cup (83mL)
Oil
3 oz (91mL)
Olive oil
1/2 tbsp (7mL)
Vegetables and Vegetable Products
Kale leaves
5 oz (144g)
Tomatoes
6 medium whole (2-3/5" dia) (750g)
Collard greens
13 1/4 oz (378g)
Garlic
4 clove(s) (12g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Ketchup
1 tbsp (17g)
Onion
1 tbsp, chopped (10g)
Green pepper
1/2 tbsp, chopped (5g)
Other
Mixed greens
4 1/2 cup (135g)
Vegan sausage
1 sausage (100g)
Vegan breakfast sausage links
3 links (68g)
Vegan ranch
4 tbsp (60mL)
Vegan chik'n nuggets
4 nuggets (86g)
Fruits and Fruit Juices
Peach
2 medium (2-2/3" dia) (300g)
Avocados
1 1/2 avocado(s) (276g)
Lemon juice
1 tsp (5mL)
Blueberries
1 1/2 cup (204g)
Lemon
1 1/2 small (80g)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Cornstarch
2 tbsp (16g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
3/4 cup(s) (61g)
Sweets
Maple syrup
1/2 tbsp (8mL)
Nut and Seed Products
Sunflower kernels
2/3 oz (19g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Frank's red hot sauce
1/3 cup (79mL)
Snacks
High-protein granola bar
2 bar (80g)
protein prep - 7 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/115821/medium_thumb_35bc6a13f8b96ee7eaee85d66626289e-1704052200.png)
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
3 cup (300g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59895/medium_thumb_42bd50a92e41367750f7c4dc07bd7abb-1686766140.jpeg)
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
3. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116595/medium_thumb_c9377a67cb8d83b40d3ed430422fac88-1704238260.jpeg)
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/690/medium_thumb_f89566deb4b3257c9983835c3c715828-1558498380.jpg)
3. 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.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/528/medium_thumb_c4614f209e6d35420398a2a442b7007d-1558498320.jpg)
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
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.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118328/medium_thumb_f8e6a87d3d14d943c7cba4f306c3f963-1704587340.jpeg)
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/423/medium_thumb_da01cfa6209a37796e455a3d633ad2e0-1558498260.jpg)
2. Garlic collard greens
105 cals, 5p, 3c, 6f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/117864/medium_thumb_fd361b396469c231f5e913805479e51e-1704479820.jpeg)
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27087/medium_thumb_cf202d1a4ab23d5248e6cb62eb26924d-1660758960.jpg)
2. Roasted tomatoes
180 cals, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/293/medium_thumb_d9af826c79c3d25e01332a1146db80cd-1558498140.jpg)
1. Blueberry vanilla oatmeal
105 cals, 3p, 16c, 1f (per meal)
3/4 cup(s) (61g)
6 tbsp (56g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1 cup(s) (267mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/29542/medium_thumb_c1acf03e5aac839abf497bc5484b2f5d-1669233120.jpg)
2. Vegan breakfast sausage links
40 cals, 5p, 1c, 2f (per meal)
3 links (68g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/29886/medium_thumb_7dd9a5416ac50dd52aac32b637bc8c4c-1670633460.jpg)
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/120720/medium_thumb_6432a2fe47e6665ac9f647734dcba193-1705091640.png)
1. Lemon pepper tofu
250 cals, 15p, 12c, 16f (per meal)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
1 small (58g)
14 oz (397g)
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/384/medium_thumb_ac8e60492f7a45bf0f6f4ab168d9ef03-1558498200.jpg)
2. Lima beans
75 cals, 5p, 10c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/95173/medium_thumb_36ef66eba49e79176c7d5d4ad32d75fe-1696468440.jpg)
1. Buffalo tofu with vegan ranch
340 cals, 16p, 6c, 28f (per meal)
4 tbsp (60mL)
14 oz (397g)
1/3 cup (79mL)
1 tbsp (15mL)
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/423/medium_thumb_da01cfa6209a37796e455a3d633ad2e0-1558498260.jpg)
2. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/136/medium_thumb_abd3d3717e95025d9e4e1b9febfa3181-1558498020.jpg)
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118324/medium_thumb_4cc35fd3ad416be55fbce828bcebb2e6-1704586800.jpeg)
1. Chik'n nuggets
220 cals, 12p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20517/medium_thumb_3608cf3b6b4ac9edebe9fe1d06285907-1640293260.jpg)
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/206/medium_thumb_5e3aac3835ee775d7147e825e91ab2db-1558498080.jpg)
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1/2 tbsp (8mL)
1 tbsp, chopped (10g)
5/8 clove(s) (2g)
1/2 tbsp, chopped (5g)
2 oz (57g)
1/2 dash, ground (0g)
1/4 tbsp (4mL)
1/4 dash (0g)
Recipe has been scaled from original by 0.13x. 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/396/medium_thumb_723301e36000bc47a36238f3c2d8f6e1-1558498200.jpg)
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 small (22g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.