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
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 (1375cal, 106g protein, 72g net carbs, 60g fat, 32g fiber per day) cannot be customized.
Day 1
1350cal, 101g protein, 78g net carbs, 63g fat, 19g fiber
2 skewers (233cal, 19p, 5c, 14f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1/2 can(s) (105cal, 2p, 21c, 1f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 serving(s) (141cal, 2p, 18c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1325cal, 112g protein, 68g net carbs, 56g fat, 27g fiber
2 skewers (233cal, 19p, 5c, 14f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1375cal, 111g protein, 75g net carbs, 55g fat, 35g fiber
1 serving(s) (422cal, 29p, 16c, 21f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1350cal, 119g protein, 60g net carbs, 54g fat, 37g fiber
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 serving(s) (167cal, 27p, 3c, 5f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/2 serving(s) (206cal, 6p, 19c, 8f)
2 1/4 cup(s) (191cal, 16p, 5c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1400cal, 113g protein, 63g net carbs, 66g fat, 27g fiber
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 serving(s) (341cal, 20p, 10c, 24f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 serving(s) (167cal, 27p, 3c, 5f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/2 serving(s) (206cal, 6p, 19c, 8f)
2 1/4 cup(s) (191cal, 16p, 5c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1425cal, 93g protein, 77g net carbs, 66g fat, 37g fiber
1 serving(s) (138cal, 5p, 12c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 serving(s) (341cal, 20p, 10c, 24f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1400cal, 90g protein, 84g net carbs, 59g fat, 43g fiber
1 serving(s) (138cal, 5p, 12c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (50 items)
Other
Mixed greens
19 1/2 cup (585g)
Skewer(s)
4 skewer(s) (4g)
Vegan chik'n strips
1/3 lbs (151g)
Sesame oil
2 tsp (10mL)
Soy milk, unsweetened
1/2 gallon (1879mL)
Lentil pasta
4 oz (113g)
Coleslaw mix
4 cup (360g)
Vegan cheese, shredded
2 tbsp (14g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Sriracha chili sauce
1 1/2 tbsp (23g)
Roasted chickpeas
1/2 cup (57g)
Plant-based deli slices
2 1/2 slices (26g)
Fats and Oils
Salad dressing
1 cup (259mL)
Oil
1 1/4 oz (37mL)
Balsamic vinaigrette
2 tbsp (30mL)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Pasta sauce
1/4 jar (24 oz) (168g)
Hot sauce
3/8 fl oz (12mL)
Salsa
1/4 jar (~16 oz) (130g)
Vegetable broth
1/2 cup(s) (mL)
Snacks
Tortilla chips
1 oz (28g)
Beverages
Water
13 cup(s) (3041mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Almond milk, unsweetened
2 1/2 cup (600mL)
Nut and Seed Products
Sunflower kernels
1/4 lbs (130g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Fruits and Fruit Juices
Peach
3 medium (2-2/3" dia) (450g)
Lime juice
1 tbsp (15mL)
Avocados
3/8 avocado(s) (84g)
Raspberries
1 cup (123g)
Grapes
2 cup (184g)
Blackberries
2 cup (288g)
Raisins
1/2 miniature box (.5 oz) (7g)
Vegetables and Vegetable Products
Tomatoes
1 1/2 medium whole (2-3/5" dia) (190g)
Fresh ginger
2/3 1 inch cube (3g)
Garlic
4 clove (12g)
Raw celery
3 stalk, medium (7-1/2" - 8" long) (120g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Legumes and Legume Products
Peanut butter
7 tbsp (109g)
Tempeh
1/2 lbs (227g)
Black beans
1 (15.5oz) can (439g)
Soy sauce
2 tsp (10mL)
Firm tofu
14 oz (397g)
Roasted peanuts
4 tbsp (37g)
Baked Products
Tortillas
1 tortilla (approx 7-8" dia) (49g)
Bread
1 slice(s) (32g)
Sweets
Cocoa powder
2 tsp (4g)
Spices and Herbs
Ground cumin
3 dash (1g)
Dairy and Egg Products
Sour cream
1 1/2 tbsp (18g)
dinner prep - 1 days
1. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
1/2 can (10.5 oz) (149g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 3 days
snack prep - 3 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Chik'n satay with peanut sauce
235 cals, 19p, 5c, 14f (per meal)
4 skewer(s) (4g)
2/3 1 inch cube (3g)
1/3 lbs (151g)
2 tsp (10mL)
1 tbsp (15mL)
4 tsp (21g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
dinner prep - 2 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
dinner prep - 2 days
1. Black bean vegan quesadillas
205 cals, 6p, 19c, 9f (per meal)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1 tortilla (approx 7-8" dia) (49g)
1/4 (15.5oz) can (110g)
2 tbsp (32g)
2 tbsp (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
snack prep - 2 days
1. Double chocolate almond milk protein shake
165 cals, 27p, 3c, 5f (per meal)
1 tsp (2g)
1 cup(s) (237mL)
1/2 cup (120mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Spicy sriracha peanut tofu
340 cals, 20p, 10c, 24f (per meal)
1 tbsp (15mL)
1/3 cup(s) (79mL)
2 tsp (10mL)
2 tbsp (32g)
1 1/2 tbsp (23g)
2 clove (6g)
14 oz (397g)
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
snack prep - 2 days
1. Ants on a log
90 cals, 3p, 5c, 6f (per meal)
1/4 miniature box (.5 oz) (4g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
3/4 tbsp (12g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Black bean and salsa soup
195 cals, 11p, 19c, 3f (per meal)
3/4 (15.5oz) can (329g)
1/2 cup(s) (mL)
6 tbsp (98g)
3 dash (1g)
1 1/2 tbsp (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (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 - 1 days
1. Vegan deli smashed avocado sandwich
195 cals, 11p, 15c, 8f (per meal)
4 tbsp (8g)
1/2 tsp (3mL)
1/6 avocado(s) (34g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)