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 (1400cals, 99g protein, 74g net carbs, 64g fat 34g fiber per day) cannot be customized.
Day 1
1425cals, 98g protein, 68g net carbs, 68g fat 36g fiber per day
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
1425cals, 91g protein, 75g net carbs, 69g fat 35g fiber per day
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
1375cals, 97g protein, 74g net carbs, 63g fat 32g fiber per day
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
1375cals, 105g protein, 69g net carbs, 58g fat 40g fiber per day
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
1375cals, 92g protein, 72g net carbs, 67g fat 29g fiber per day
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
1425cals, 100g protein, 84g net carbs, 61g fat 33g fiber per day
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
1425cals, 113g protein, 74g net carbs, 61g fat 31g fiber per day
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
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (58 items)
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 (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)
Other
Soy milk yogurt
2 container(s) (301g)
Vegan butter
1 3/4 tbsp (25g)
Mixed greens
3 3/4 cup (113g)
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
Lemon juice
1 tsp (5mL)
Avocados
2 3/4 avocado(s) (553g)
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
Lemon pepper
2 dash (0g)
Salt
1 1/3 tsp (8g)
Cajun seasoning
1 tsp (2g)
Taco seasoning mix
1 1/2 tbsp (13g)
Onion powder
4 tsp (10g)
Black pepper
2 tsp, ground (5g)
Crushed red pepper
1/3 tsp (1g)
Balsamic vinegar
1/4 tbsp (4mL)
Fats and Oils
Oil
2 1/2 oz (79mL)
Salad dressing
5 tbsp (75mL)
Legumes and Legume Products
Firm tofu
2/3 lbs (319g)
Refried beans
3/4 cup (182g)
Tempeh
6 oz (170g)
Soy sauce
2 tbsp (30mL)
Vegetarian burger crumbles
1 package (12 oz) (352g)
Hummus
2/3 cup (162g)
Beverages
Water
2/3 gallon (2534mL)
Protein powder
3/4 lbs (334g)
Almond milk, unsweetened
4 cup(s) (960mL)
Soups, Sauces, and Gravies
Salsa
1/4 cup (81g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
1/4 cup(s) (mL)
Cereal Grains and Pasta
Cornstarch
4 dash (1g)
Seitan
6 oz (170g)
snack prep - 2 days
2. Cherry tomatoes
21cal, 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.
breakfast prep - 2 days
2. Avocado
176cal, 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.
lunch prep - 1 days
1. Cajun tofu
275cal, 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.
2. Vegan buttery garlic green beans
121cal, 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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Tempeh taco salad bowl
416cal, 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.
lunch prep - 2 days
1. Vegan cream of mushroom soup
401cal, 18p, 28c, 21f (per meal)
4 cup chopped (428g)
4 cup(s) (960mL)
4 tsp (10g)
1 tsp (6g)
2 tsp (10mL)
3 cup, pieces or slices (210g)
2 tsp, ground (5g)
1 small (70g)
2 clove (6g)
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
1. Almond protein balls
135cal, 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
1. Roasted pepper wedges with vegan cheese
68cal, 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
1. Carrot & grounds stir fry
332cal, 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,
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
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
1. Vegan crumbles
183cal, 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.
2. Roasted carrots
211cal, 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
247cal, 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
1. Bell pepper strips and hummus
114cal, 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.
2. Raspberries
54cal, 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.
dinner prep - 1 days
1. Tofu marsala
217cal, 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.
2. Simple mixed greens salad
136cal, 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.
breakfast prep - 2 days
1. Blueberry nut apple slices
198cal, 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
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
361cal, 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.