1300 calorie low carb vegan meal plan
In just a few clicks, generate your own 1300 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 (1300cal, 108g protein, 68g net carbs, 55g fat, 25g fiber per day) cannot be customized.
Day 1
1325cal, 102g protein, 63g net carbs, 63g fat, 26g fiber
2 serving(s) (342cal, 18p, 25c, 14f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1300cal, 94g protein, 64g net carbs, 65g fat, 21g fiber
3/4 serving(s) (272cal, 9p, 19c, 16f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1300cal, 102g protein, 59g net carbs, 64g fat, 19g fiber
3/4 serving(s) (272cal, 9p, 19c, 16f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1275cal, 111g protein, 75g net carbs, 51g fat, 18g fiber
2/3 serving(s) (226cal, 19p, 26c, 4f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1275cal, 109g protein, 71g net carbs, 49g fat, 30g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1250cal, 121g protein, 66g net carbs, 43g fat, 26g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
12 crisps (122cal, 2p, 21c, 3f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1325cal, 116g protein, 80g net carbs, 47g fat, 32g fiber
1 serving(s) (273cal, 13p, 28c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
12 crisps (122cal, 2p, 21c, 3f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (50 items)
Other
Soy milk, unsweetened
1/2 gallon (1800mL)
Mixed greens
8 3/4 cup (263g)
Diced tomatoes
1/4 can(s) (105g)
Vegan sausage
2 1/2 sausage (250g)
Frozen cauliflower
1 1/2 cup (170g)
Vegan cheese, block
2 1" cube (57g)
Teriyaki sauce
1 tbsp (14mL)
Italian seasoning
2 dash (1g)
Nutritional yeast
2 tsp (3g)
Baked chips, any flavor
24 crips (56g)
Vegetables and Vegetable Products
Frozen mixed veggies
9 2/3 oz (275g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (908g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Onion
1 medium (2-1/2" dia) (108g)
Garlic
2 1/4 clove(s) (7g)
Fresh ginger
1/2 slices (1" dia) (1g)
Frozen chopped spinach
1/4 10 oz package (71g)
Potatoes
3 1/2 small (1-3/4" to 2-1/4" dia.) (322g)
Brussels sprouts
1 1/2 cup, shredded (75g)
Broccoli
1/2 cup chopped (46g)
Carrots
7/8 medium (53g)
Romaine lettuce
3/4 hearts (375g)
Fresh spinach
4 cup(s) (120g)
Kale leaves
1 cup, chopped (40g)
Fats and Oils
Olive oil
1 tbsp (15mL)
Balsamic vinaigrette
2 tbsp (30mL)
Oil
1 1/2 oz (49mL)
Salad dressing
10 tbsp (148mL)
Beverages
Water
16 cup(s) (3832mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Soy sauce
1/2 tbsp (8mL)
Extra firm tofu
1/2 lbs (227g)
Lentils, raw
4 tbsp (48g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Chickpeas, canned
1/2 can (224g)
Soups, Sauces, and Gravies
Oriental flavored ramen
1/2 package with flavor packet (43g)
Hot sauce
1 tbsp (15mL)
Vegetable broth
2 cup(s) (mL)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Walnuts
3/4 cup, shelled (75g)
Coconut milk, canned
1/4 can (113mL)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Baked Products
Pita bread
1 pita, small (4" dia) (28g)
Bread
2 slice (64g)
Spices and Herbs
Paprika
1 dash (0g)
Curry powder
1/2 tbsp (3g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Long-grain white rice
4 tsp (15g)
dinner prep - 2 days
1. Tofu lo-mein
340 cals, 17p, 26c, 16f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
3/4 cup(s) (180mL)
1/2 tbsp (8mL)
1/2 package with flavor packet (43g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
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.
snack prep - 3 days
lunch prep - 1 days
1. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Spiced coconut lentil soup
270 cals, 9p, 19c, 16f (per meal)
1/4 large (38g)
1 1/4 clove(s) (4g)
1/2 slices (1" dia) (1g)
1/4 can(s) (105g)
1 1/4 cup(s) (299mL)
4 tbsp (48g)
1/4 10 oz package (71g)
1/4 can (113mL)
1 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saucepan over medium heat and add the onions. Cook until translucent, about 7 minutes.
2
Add in garlic and ginger and cook, stirring frequently, for about 4 minutes.
3
Add in curry powder and paprika and cook for 1 minute, stirring constantly.
4
Stir in coconut milk, lentils and water. Bring to a boil, lower heat and simmer for about 30 minutes.
5
Chop frozen spinach into pieces and stir into soup along with tomatoes. Stir frequently.
6
Once spinach has thawed and soup is heated throughout, serve.
2. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
breakfast prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
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.
snack prep - 2 days
1. Vegan cheese
90 cals, 1p, 6c, 7f (per meal)
1 1" cube (28g)
1
Slice and enjoy.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
225 cals, 19p, 26c, 4f (per meal)
2 oz (57g)
1/2 tsp (3mL)
2 2/3 tsp (13mL)
1/6 package (10 oz ea) (48g)
4 tsp (15g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Vegan English bubble & squeak
95 cals, 2p, 14c, 2f (per meal)
3 small (1-3/4" to 2-1/4" dia.) (276g)
1 tbsp (15mL)
1 1/2 cup, shredded (75g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with hot sauce.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
snack prep - 2 days
dinner prep - 2 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. 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.
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.