1400 calorie low carb vegan meal plan

In just a few clicks, generate your own 1400 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 (1375cal, 99g protein, 79g net carbs, 65g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Bell pepper strips and hummus, sunflower seeds
Chunky canned soup (creamy), simple mixed greens salad
Baked tofu, simple mixed greens and tomato salad
Mixed nuts, clementine
Tue
Wed
Vegan cream of mushroom soup, fruit juice
Thu
Chunky canned soup (non-creamy), simple mixed greens salad
Protein shake (almond milk)
Fri
Walnuts, clementine, carrots and hummus
Sat
Crispy tenders, simple mixed greens salad
Roasted tofu & veggies, fruit juice, simple mixed greens and tomato salad
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Other
Mixed greens
29 1/4 cup (878g)
Meatless chik'n tenders
4 pieces (102g)
Fats and Oils
Salad dressing
2 cup (439mL)
Oil
3/4 tbsp (11mL)
Olive oil
1/2 tbsp (8mL)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Nut and Seed Products
Mixed nuts
1/2 cup (67g)
Sunflower kernels
2 oz (57g)
Sesame seeds
2 1/2 tbsp (23g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Fruits and Fruit Juices
Clementines
5 fruit (370g)
Fruit juice
23 1/3 fl oz (700mL)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Almond milk
6 cup (1440mL)
Legumes and Legume Products
Hummus
10 2/3 oz (304g)
Extra firm tofu
45 2/3 oz (1296g)
Soy sauce
1 1/4 cup (300mL)
Vegetables and Vegetable Products
Bell pepper
3 1/4 medium (387g)
Tomatoes
1 cup cherry tomatoes (168g)
Fresh ginger
2 1/2 slices (1" dia) (6g)
Cauliflower
4 1/2 cup chopped (1/2" pieces) (482g)
Mushrooms
3 1/2 cup, pieces or slices (236g)
Garlic
2 1/4 clove (7g)
Onion
5/6 medium (2-1/2" dia) (93g)
Baby carrots
16 medium (160g)
Ketchup
1 tbsp (17g)
Brussels sprouts
1/8 lb (57g)
Carrots
3/4 medium (46g)
Broccoli
4 tbsp chopped (23g)
Spices and Herbs
Onion powder
1 1/2 tbsp (11g)
Salt
1/2 tbsp (8g)
Black pepper
2 1/2 tsp, ground (6g)
lunch prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
    2. Simple mixed greens salad
    235 cals, 5p, 15c, 17f (per meal)
  • Mixed greens
    10 1/2 cup (315g)
  • Salad dressing
    2/3 cup (158mL)
  • Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    snack prep - 3 days
    1. Mixed nuts
    145 cals, 5p, 3c, 12f (per meal)
  • ,
  • Mixed nuts
    2 2/3 tbsp (22g)
  • 2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • 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. Bell pepper strips and hummus
    130 cals, 6p, 8c, 6f (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.
    2. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    2 oz (57g)
  • dinner prep - 3 days
    1. Baked tofu
    375 cals, 37p, 9c, 20f (per meal)
  • ,
  • Extra firm tofu
    40 oz (1134g)
  • Fresh ginger, peeled and grated
    2 1/2 slices (1" dia) (6g)
  • Sesame seeds
    2 1/2 tbsp (23g)
  • Soy sauce
    1 1/4 cup (300mL)
  • Recipe has been scaled from original by 1.25x. 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 mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Mixed greens
    4 1/2 cup (135g)
  • Tomatoes
    3/4 cup cherry tomatoes (112g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    lunch prep - 3 days
    1. Vegan cream of mushroom soup
    300 cals, 14p, 21c, 16f (per meal)
  • Cauliflower
    4 1/2 cup chopped (1/2" pieces) (482g)
  • Almond milk
    4 1/2 cup(s) (1080mL)
  • Onion powder
    1 1/2 tbsp (11g)
  • Salt
    1 tsp (7g)
  • Oil
    3/4 tbsp (11mL)
  • Mushrooms, diced
    3 1/2 cup, pieces or slices (236g)
  • Garlic, diced
    2 1/4 clove (7g)
  • Black pepper
    3/4 tbsp, ground (5g)
  • Onion, diced
    1 small (79g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
    2
    Once boiling, reduce heat, and continue cooking for 8 minutes.
    3
    Blend the cauliflower mixture with a food processor, blender or immersion blender.
    4
    In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
    5
    Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    2 can (~19 oz) (1052g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Simple mixed greens salad
    205 cals, 4p, 13c, 14f (per meal)
  • Mixed greens
    9 cup (270g)
  • Salad dressing
    1/2 cup (135mL)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    snack prep - 3 days
    1. 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 - 2 days
    1. Walnuts
    130 cals, 3p, 1c, 12f (per meal)
  • ,
  • Walnuts
    3 tbsp shelled (50 halves) (19g)
  • 2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • 3. 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. 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. Simple mixed greens salad
    135 cals, 3p, 8c, 9f (per meal)
  • Mixed greens
    3 cup (90g)
  • Salad dressing
    3 tbsp (45mL)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    dinner prep - 1 days
    1. Roasted tofu & veggies
    265 cals, 18p, 12c, 13f (per meal)
  • Extra firm tofu
    1/2 block (162g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Brussels sprouts, cut in half
    1/8 lb (57g)
  • Carrots, cut as desired
    3/4 medium (46g)
  • Broccoli, cut as desired
    4 tbsp chopped (23g)
  • Bell pepper, sliced
    1/4 medium (30g)
  • Onion, thickly sliced
    1/8 medium (2-1/2" dia) (14g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. Simple mixed greens and tomato salad
    115 cals, 2p, 8c, 7f (per meal)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Mixed greens
    2 1/4 cup (68g)
  • Tomatoes
    6 tbsp cherry tomatoes (56g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again