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
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
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
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.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
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
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.
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
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.
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
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
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
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
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
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.
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
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
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.
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
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.
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
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
lunch prep - 1 days
1. Chik'n nuggets
220 cals, 12p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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
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.
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.