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

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 (1100cal, 96g protein, 47g net carbs, 49g fat, 20g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Sunflower seeds
Baked tofu, simple kale & avocado salad, mixed vegetables
Tofu lo-mein
Tue
Wed
Garlic pepper seitan, simple kale & avocado salad
Zoodles with avocado sauce, protein shake (almond milk)
Thu
Large granola bar, grapes
Fri
Sat
Walnut crusted tofu (vegan), mixed vegetables
Vegan bangers and cauliflower mash
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
14 cup (3264mL)
Protein powder
13 1/2 scoop (1/3 cup ea) (419g)
Almond milk
1 1/2 cup (360mL)
Soups, Sauces, and Gravies
Oriental flavored ramen
3/4 packet (4g)
Legumes and Legume Products
Soy sauce
4 oz (91mL)
Extra firm tofu
22 2/3 oz (643g)
Firm tofu
4 oz (113g)
Fats and Oils
Olive oil
1 2/3 oz (53mL)
Oil
1/2 tbsp (8mL)
Vegan mayonnaise
1 tbsp (15g)
Vegetables and Vegetable Products
Frozen mixed veggies
19 oz (543g)
Fresh ginger
2/3 slices (1" dia) (1g)
Kale leaves
1 1/2 bunch (241g)
Onion
3/4 medium (2-1/2" dia) (75g)
Garlic
3 1/2 clove(s) (11g)
Green pepper
2 tbsp, chopped (19g)
Tomatoes
15 cherry tomatoes (255g)
Zucchini
1 1/2 large (485g)
Nut and Seed Products
Sesame seeds
2 tsp (6g)
Sunflower kernels
2 1/4 oz (64g)
Walnuts
2 2/3 tbsp, chopped (19g)
Fruits and Fruit Juices
Lemon
1 1/2 small (82g)
Avocados
3 avocado(s) (586g)
Lemon juice
2 1/2 fl oz (70mL)
Grapes
2 cup (184g)
Cereal Grains and Pasta
Seitan
8 oz (227g)
Spices and Herbs
Black pepper
2 dash, ground (1g)
Salt
1 dash (1g)
Fresh basil
1 1/2 cup leaves, whole (36g)
Dijon mustard
1/2 tbsp (8g)
Snacks
Large granola bar
3 bar (111g)
Other
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
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 - 2 days
    1. Tofu lo-mein
    370 cals, 22p, 21c, 19f (per meal)
  • Oriental flavored ramen
    3/4 packet (4g)
  • Soy sauce
    3/4 tbsp (11mL)
  • Water
    1 cup(s) (267mL)
  • Extra firm tofu
    12 oz (340g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Frozen mixed veggies
    12 oz (340g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    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.
    2
    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.
    3
    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)
  • ,
  • Extra firm tofu
    10 2/3 oz (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.
    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. Simple kale & avocado salad
    155 cals, 3p, 6c, 10f (per meal)
  • 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.
    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.
    3. Mixed vegetables
    50 cals, 2p, 6c, 0f (per meal)
  • ,
  • Frozen mixed veggies
    1 cup (135g)
  • 1
    Prepare according to instructions on package.
    breakfast prep - 3 days
    1. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    2 1/4 oz (64g)
  • lunch prep - 3 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • 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
    8 oz (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.
    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. Simple kale & avocado salad
    115 cals, 2p, 5c, 8f (per meal)
  • 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.
    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.
    dinner prep - 3 days
    1. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • 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.
    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.
    breakfast prep - 3 days
    1. Large granola bar
    175 cals, 4p, 22c, 7f (per meal)
  • ,
  • Large granola bar
    1 bar (37g)
  • 2. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    2 cup (184g)
  • dinner prep - 1 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per 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.
    1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    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.
    4
    When all elements are done, plate and serve.
    lunch prep - 1 days
    1. Walnut crusted tofu (vegan)
    285 cals, 13p, 5c, 23f (per 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.
    1
    Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
    2
    Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
    3
    Season tofu with salt/pepper to taste. Set aside.
    4
    In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
    5
    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.
    6
    Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
    7
    Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
    8
    Serve with remaining half of mayo mixture.
    2. Mixed vegetables
    50 cals, 2p, 6c, 0f (per meal)
  • Frozen mixed veggies
    1/2 cup (68g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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