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

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 (1275cal, 94g protein, 64g net carbs, 59g fat, 30g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Avocado toast
Vegan grilled cheese, avocado
Baked tofu, garlic collard greens
Bell pepper strips and hummus
Tue
Wed
Crispy tenders, garlic collard greens
Tofu lo-mein
Thu
Walnuts, strawberries
Fri
Sunflower seeds, carrots and hummus
Sat
Garlic pepper seitan, roasted brussels sprouts
Zoodles with avocado sauce, protein shake (almond milk)
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
1 fl oz (27mL)
Strawberries
5 1/4 cup, whole (756g)
Baked Products
Bread
6 slice (192g)
Other
Vegan cheese, sliced
2 slice(s) (40g)
Meatless chik'n tenders
12 pieces (306g)
Fats and Oils
Oil
1 oz (29mL)
Olive oil
1 3/4 oz (55mL)
Legumes and Legume Products
Hummus
10 2/3 oz (304g)
Extra firm tofu
41 1/3 oz (1172g)
Soy sauce
7 1/2 oz (179mL)
Vegetables and Vegetable Products
Bell pepper
3 medium (357g)
Collard greens
1 1/2 lb (737g)
Garlic
5 2/3 clove(s) (17g)
Fresh ginger
1 1/3 slices (1" dia) (3g)
Ketchup
3 tbsp (51g)
Frozen mixed veggies
20 oz (567g)
Baby carrots
16 medium (160g)
Onion
4 tsp, chopped (13g)
Green pepper
2 tsp, chopped (6g)
Brussels sprouts
1/4 lb (113g)
Tomatoes
5 cherry tomatoes (85g)
Zucchini
1/2 large (162g)
Beverages
Water
3/4 gallon (2650mL)
Protein powder
10 scoop (1/3 cup ea) (310g)
Almond milk
1 cup (240mL)
Spices and Herbs
Salt
1/2 tsp (3g)
Black pepper
1 1/2 dash, ground (0g)
Fresh basil
1/2 cup leaves, whole (12g)
Nut and Seed Products
Sesame seeds
4 tsp (12g)
Walnuts
1/2 cup shelled (50 halves) (50g)
Sunflower kernels
1 1/3 oz (38g)
Soups, Sauces, and Gravies
Oriental flavored ramen
1 1/4 packet (7g)
Cereal Grains and Pasta
Seitan
2 2/3 oz (76g)
lunch prep - 2 days
1. Vegan grilled cheese
165 cals, 5p, 17c, 8f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Vegan cheese, sliced
    1 slice(s) (20g)
  • Oil
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low with half of the oil.
    2
    Place one slice of bread on the skillet and top with cheese and the other slice of bread.
    3
    Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • 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.
    snack prep - 3 days
    1. Bell pepper strips and hummus
    170 cals, 7p, 10c, 8f (per meal)
  • Hummus
    1 cup (244g)
  • Bell pepper
    3 medium (357g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • breakfast prep - 4 days
    1. Avocado toast
    170 cals, 5p, 13c, 9f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Avocados, ripe, sliced
    1/4 avocado(s) (50g)
  • 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. Baked tofu
    300 cals, 30p, 7c, 16f (per meal)
  • ,
  • Extra firm tofu
    21 1/3 oz (605g)
  • Fresh ginger, peeled and grated
    1 1/3 slices (1" dia) (3g)
  • Sesame seeds
    4 tsp (12g)
  • Soy sauce
    2/3 cup (160mL)
  • Recipe has been scaled from original by 0.67x. 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. Garlic collard greens
    80 cals, 4p, 2c, 4f (per meal)
  • Collard greens
    1/2 lb (227g)
  • Oil
    1/2 tbsp (8mL)
  • Garlic, minced
    1 1/2 clove(s) (5g)
  • Salt
    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.
    lunch prep - 3 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • ,
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Garlic collard greens
    120 cals, 5p, 4c, 6f (per meal)
  • Collard greens
    1 lb (510g)
  • Oil
    1 tbsp (17mL)
  • Garlic, minced
    3 1/2 clove(s) (10g)
  • Salt
    1/3 tsp (2g)
  • Recipe has been scaled from original by 1.13x. 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 - 3 days
    1. Tofu lo-mein
    415 cals, 24p, 23c, 21f (per meal)
  • Oriental flavored ramen
    1 1/4 packet (7g)
  • Soy sauce
    1 1/4 tbsp (19mL)
  • Water
    2 cup(s) (444mL)
  • Extra firm tofu
    20 oz (567g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Frozen mixed veggies
    20 oz (567g)
  • Recipe has been scaled from original by 1.25x. 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.
    snack prep - 3 days
    1. Walnuts
    115 cals, 3p, 1c, 11f (per meal)
  • ,
  • Walnuts
    2 2/3 tbsp shelled (50 halves) (17g)
  • 2. Strawberries
    90 cals, 2p, 14c, 1f (per meal)
  • ,
  • Strawberries
    5 1/4 cup, whole (756g)
  • breakfast prep - 2 days
    1. Sunflower seeds
    120 cals, 6p, 2c, 10f (per meal)
  • Sunflower kernels
    1 1/3 oz (38g)
  • 2. Carrots and hummus
    80 cals, 3p, 7c, 3f (per meal)
  • Hummus
    4 tbsp (60g)
  • Baby carrots
    16 medium (160g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Serve carrots with hummus.
    lunch prep - 1 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tsp (10mL)
  • Onion
    4 tsp, chopped (13g)
  • Garlic, minced
    5/6 clove(s) (3g)
  • Green pepper
    2 tsp, chopped (6g)
  • Seitan, chicken style
    2 2/3 oz (76g)
  • Black pepper
    2/3 dash, ground (0g)
  • Water
    1 tsp (5mL)
  • Salt
    1/3 dash (0g)
  • Recipe has been scaled from original by 0.17x. 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. Roasted brussels sprouts
    120 cals, 4p, 6c, 7f (per meal)
  • Brussels sprouts
    1/4 lb (113g)
  • Olive oil
    1/2 tbsp (8mL)
  • Salt
    1 dash (1g)
  • Black pepper
    2/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    dinner prep - 1 days
    1. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/6 cup(s) (39mL)
  • Lemon juice
    1 1/2 tbsp (23mL)
  • Tomatoes, halved
    5 cherry tomatoes (85g)
  • Fresh basil
    1/2 cup leaves, whole (12g)
  • Zucchini
    1/2 large (162g)
  • Avocados, peeled and seed removed
    1/2 avocado(s) (101g)
  • Recipe has been scaled from original by 0.5x. 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)
    210 cals, 28p, 5c, 8f (per meal)
  • Almond milk
    1 cup (240mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 1
    Mix until well-combined.
    2
    Serve.
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