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 (1400cal, 99g protein, 74g net carbs, 64g fat, 34g fiber per day) cannot be customized.
Day 1
1425cal, 98g protein, 68g net carbs, 68g fat, 36g fiber
1 3/4 serving(s) (275cal, 19p, 6c, 19f)
2 1/2 serving(s) (121cal, 6p, 14c, 1f)
3/4 serving(s) (416cal, 26p, 21c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1425cal, 91g protein, 75g net carbs, 69g fat, 35g fiber
2 serving(s) (401cal, 18p, 28c, 21f)
3/4 serving(s) (416cal, 26p, 21c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1375cal, 97g protein, 74g net carbs, 63g fat, 32g fiber
2 serving(s) (401cal, 18p, 28c, 21f)
2 wedge(s) (68cal, 1p, 5c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1375cal, 105g protein, 69g net carbs, 58g fat, 40g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
4 carrots(s) (211cal, 3p, 20c, 10f)
2 wedge(s) (68cal, 1p, 5c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1375cal, 92g protein, 72g net carbs, 67g fat, 29g fiber
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2/3 serving(s) (114cal, 5p, 7c, 5f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/2 serving(s) (217cal, 9p, 18c, 11f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1425cal, 100g protein, 84g net carbs, 61g fat, 33g fiber
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2/3 serving(s) (114cal, 5p, 7c, 5f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1425cal, 113g protein, 74g net carbs, 61g fat, 31g fiber
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 1/3 cup(s) (113cal, 9p, 3c, 6f)
2/3 serving(s) (114cal, 5p, 7c, 5f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
![Protein shake](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (58 items)
Fats and Oils
Oil
2 1/2 oz (79mL)
Salad dressing
5 tbsp (75mL)
Legumes and Legume Products
Refried beans
3/4 cup (182g)
Tempeh
6 oz (170g)
Firm tofu
2/3 lbs (319g)
Soy sauce
2 tbsp (30mL)
Vegetarian burger crumbles
1 package (12 oz) (352g)
Hummus
2/3 cup (162g)
Soups, Sauces, and Gravies
Salsa
1/4 cup (81g)
Vegetable broth
1/4 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Other
Mixed greens
3 3/4 cup (113g)
Soy milk yogurt
2 container(s) (301g)
Vegan butter
1 3/4 tbsp (25g)
Soy milk, unsweetened
1/4 gallon (1039mL)
Almond flour
1 1/2 tbsp (11g)
Vegan cheese, shredded
1 oz (28g)
Nutritional yeast
2 tsp (3g)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lemon juice
1 tsp (5mL)
Orange
2 orange (308g)
Lime juice
2 tsp (10mL)
Lemon
1/2 small (29g)
Raspberries
2 1/4 cup (277g)
Blueberries
4 tbsp (37g)
Apples
1 medium (3" dia) (182g)
Peach
2 medium (2-2/3" dia) (300g)
Spices and Herbs
Taco seasoning mix
1 1/2 tbsp (13g)
Lemon pepper
2 dash (0g)
Salt
1 1/3 tsp (8g)
Cajun seasoning
1 tsp (2g)
Onion powder
4 tsp (10g)
Black pepper
2 tsp, ground (5g)
Crushed red pepper
1/3 tsp (1g)
Balsamic vinegar
1/4 tbsp (4mL)
Beverages
Water
2/3 gallon (2534mL)
Protein powder
3/4 lbs (334g)
Almond milk, unsweetened
4 cup(s) (960mL)
Vegetables and Vegetable Products
Tomatoes
24 cherry tomatoes (408g)
Garlic
5 3/4 clove(s) (17g)
Fresh green beans
10 oz (283g)
Cauliflower
4 cup chopped (1/2" pieces) (428g)
Mushrooms
1/2 lbs (245g)
Onion
2 medium (2-1/2" dia) (205g)
Bell pepper
3 medium (357g)
Fresh cilantro
2 tbsp, chopped (6g)
Carrots
6 2/3 large (480g)
Kale leaves
1/2 bunch (85g)
Shallots
1/4 shallot (28g)
Potatoes
2 1/2 oz (71g)
Fresh spinach
4 cup(s) (120g)
Nut and Seed Products
Walnuts
1 1/2 oz (41g)
Almond butter
2 3/4 oz (79g)
Mixed nuts
1/2 cup (67g)
Cereal Grains and Pasta
Cornstarch
4 dash (1g)
Seitan
6 oz (170g)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/18681/medium_thumb_c541a6f5cd7acd2b5d52e237fa669f8c-1632521580.png)
1. Tempeh taco salad bowl
415 cals, 26p, 21c, 18f (per meal)
1/4 tbsp (4mL)
3/4 cup (182g)
1/4 cup (81g)
3/4 cup (23g)
3/4 avocado(s) (151g)
1 1/2 tbsp (13g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
protein prep - 7 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/528/medium_thumb_c4614f209e6d35420398a2a442b7007d-1558498320.jpg)
2. 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.
snack prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/125419/medium_thumb_1d09fa13b7c387175ef30ac8c21eab7b-1706384040.jpg)
1. Cajun tofu
275 cals, 19p, 6c, 19f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/877/medium_thumb_8ff7cd6d6f1ff228c538973a13433bd9-1558498440.jpg)
2. Vegan buttery garlic green beans
120 cals, 6p, 14c, 1f (per meal)
1 1/4 tbsp (18g)
2 clove(s) (6g)
10 oz (283g)
2 dash (0g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1052/medium_thumb_f80c61ca5c357cdcc386993b06072bd4-1558498440.jpg)
1. Vegan cream of mushroom soup
400 cals, 18p, 28c, 21f (per meal)
4 cup chopped (1/2" pieces) (428g)
4 cup(s) (960mL)
4 tsp (10g)
1 tsp (6g)
2 tsp (10mL)
3 cup, pieces or slices (210g)
2 clove (6g)
2 tsp, ground (5g)
1 small (70g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/3920/medium_thumb_062aaf067b5c7f7fd1f6a171f69bcbed-1570834920.jpg)
1. Almond protein balls
135 cals, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
snack prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/25753/medium_thumb_c4834d53f17afc8620406ef082ce9083-1656790860.jpg)
1. Roasted pepper wedges with vegan cheese
70 cals, 1p, 5c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven or toaster oven to 400°F (200°C).
2
Slice the sides off the bell pepper to make wedges, 4 per pepper.
3
Rub wedges with oil and season with a sprinkle of salt and pepper. Place pepper wedges on a lined baking sheet and bake for 15 minutes.
4
Remove sheet from oven and add the vegan cheese into the wedges. Bake another 7 minutes until cheese is bubbly.
5
Serve and enjoy.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/17345/medium_thumb_7d797378b4e8c36d038a7a884a0aa0a3-1628546880.jpg)
1. Carrot & grounds stir fry
330 cals, 25p, 15c, 15f (per meal)
2 tbsp, chopped (6g)
4 tsp (20mL)
2 tsp (10mL)
1/3 tsp (1g)
4 tsp (20mL)
2 tbsp (30mL)
2/3 large (100g)
1 1/3 clove(s) (4g)
1/2 lbs (227g)
2 2/3 large (192g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/396/medium_thumb_723301e36000bc47a36238f3c2d8f6e1-1558498200.jpg)
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/115821/medium_thumb_35bc6a13f8b96ee7eaee85d66626289e-1704052200.png)
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/23384/medium_thumb_b82a9c930f12cb5fb1ce9788deb21cbd-1648487400.jpg)
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/126483/medium_thumb_a57667b4c229d5d590dbdd454547289b-1706657460.jpg)
1. Tofu marsala
215 cals, 9p, 19c, 11f (per meal)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1/4 shallot (28g)
1/2 tbsp (8mL)
1 1/4 oz (35g)
2 1/2 oz (71g)
1/4 cup(s) (mL)
4 dash (1g)
1/2 tbsp (7g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a large pot and cover with water. Bring to a simmer and cook for 10-15 minutes or until potatoes are fork-tender. Drain and return potatoes to the pot. Add butter and some salt and pepper. Mash with a fork until smooth. Set mashed potatoes aside.
2
In a small bowl, mix the hot broth with the cornstarch and some salt. Stir until incorporated. Set broth mixture aside.
3
Heat just half of the oil in a skillet over medium-high heat. Add the tofu and some salt and pepper. Cook, stirring occasionally until crisp, 4-6 minutes. Transfer tofu to a plate.
4
Heat remaining oil in the same skillet. Add mushrooms and shallot and cook 3-5 until mushrooms begin to brown. Add garlic and cook another minute until fragrant.
5
Add broth and balsamic vinegar. Bring to a simmer and cook until thickened, about 3-5 minutes.
6
Return tofu to the skillet and bring to a simmer. Season to taste with some salt and pepper.
7
Serve tofu marsala with mashed potatoes.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/690/medium_thumb_f89566deb4b3257c9983835c3c715828-1558498380.jpg)
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
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.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/165/medium_thumb_698fe1006e3c321b5f7efd7ed60c62ce-1558498080.jpg)
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
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.
snack prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/429/medium_thumb_f91f5e6a61e1edb01994964b30925f42-1558498260.jpg)
1. Bell pepper strips and hummus
115 cals, 5p, 7c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59997/medium_thumb_77d01b8978c2c8a75a3fd292e9efe797-1686784740.jpeg)
2. Raspberries
55 cals, 1p, 5c, 1f (per meal)
2 1/4 cup (277g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/9202/medium_thumb_54fe0a98779ab8c3e5d43d051293242b-1601059680.jpg)
1. Blueberry nut apple slices
200 cals, 4p, 14c, 12f (per meal)
2 tbsp (19g)
2 walnuts (4g)
1 tbsp (16g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut apple into slices (approx. 6 slices per apple). Cut out the core and seeds at the center of the slices with a knife.
2
Spread almond butter on slices and top with blueberries and chopped walnuts. Serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2715/medium_thumb_c26d448a03586fa787a235fb04f1e8bc-1561134120.jpg)
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.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2172/medium_thumb_1ce3ec44ff0331ffa7df4474d7e0f67e-1558498680.jpg)
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1/2 small (35g)
1 sausage (100g)
1/2 tbsp (8mL)
3/4 cup (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.