1400 calorie vegan meal plan
In just a few clicks, generate your own 1400 calorie 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: Sample plan
This sample plan (1400cal, 115g protein, 118g net carbs, 42g fat, 26g fiber per day) was pre-made for your convenience and cannot be customized.
| Breakfast | Lunch | Dinner | Snack | |
|---|---|---|---|---|
Mon |
Protein shake (almond milk), orange
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Baked tofu, white rice
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Teriyaki seitan with veggies and rice
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Higher-calorie breakfast cereal w/ almond milk
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Tue |
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Wed |
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Thu |
Chunky canned soup (creamy), orange, pistachios
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Edamame
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Fri |
Higher-calorie breakfast cereal w/ protein almond milk
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Sat |
Vegan grilled cheese, orange
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|
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Breakfast Cereals
Higher-calorie breakfast cereal
3 3/4 serving (180g)
Beverages
Almond milk
4 cup (931mL)
Water
9 3/4 cup (2342mL)
Protein powder
11 3/4 scoop (1/3 cup ea) (364g)
Spices and Herbs
Salt
1/4 tbsp (4g)
Black pepper
2/3 tsp, ground (2g)
Garlic powder
2 dash (1g)
Cereal Grains and Pasta
Long-grain white rice
14 tbsp (162g)
Seitan
16 oz (454g)
Legumes and Legume Products
Extra firm tofu
36 oz (1021g)
Soy sauce
1 cup (271mL)
Vegetables and Vegetable Products
Fresh ginger
2 1/4 slices (1" dia) (5g)
Frozen mixed veggies
1 package (10 oz ea) (288g)
Onion
5/16 medium (2-1/2" dia) (35g)
Tomatoes
4/5 medium whole (2-3/5" dia) (99g)
Edamame, frozen, shelled
3 cup (354g)
Garlic
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Nut and Seed Products
Sesame seeds
2 1/4 tbsp (20g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Fruits and Fruit Juices
Oranges
7 orange (1078g)
Lime juice
1 tbsp (15mL)
Avocados
1/2 avocado(s) (101g)
Apples
2 medium (3" dia) (364g)
Fruit juice
6 fl oz (180mL)
Fats and Oils
Oil
2/3 oz (20mL)
Olive oil
3/5 oz (19mL)
Salad dressing
1 1/2 tbsp (23mL)
Other
Teriyaki sauce
1/3 cup (79mL)
Vegan cheese, sliced
2 slice(s) (40g)
Mixed greens
1 1/2 cup (45g)
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)
Baked Products
Bread
2 slice (64g)
snack prep - 3 days
1. Higher-calorie breakfast cereal w/ almond milk
170 cals, 4p, 25c, 4f (per meal)
Higher-calorie breakfast cereal
3/4 serving (36g)
Almond milk
6 tbsp (90mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
lunch prep - 3 days
1. Baked tofu
340 cals, 33p, 8c, 18f (per meal)
Extra firm tofu
36 oz (1021g)
Fresh ginger, peeled and grated
2 1/4 slices (1" dia) (5g)
Sesame seeds
2 1/4 tbsp (20g)
Soy sauce
1 cup (270mL)
Recipe has been scaled from original by 1.13x. 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. White rice
85 cals, 2p, 18c, 0f (per meal)
Salt
3 dash (2g)
Water
3/4 cup(s) (178mL)
Long-grain white rice
6 tbsp (69g)
Black pepper
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 4 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.
2. Orange
85 cals, 1p, 16c, 0f (per meal)
Oranges
1 orange (154g)
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)
dinner prep - 3 days
1. Teriyaki seitan with veggies and rice
450 cals, 37p, 52c, 8f (per meal)
Seitan, cut into strips
12 oz (340g)
Oil
1 tbsp (15mL)
Teriyaki sauce
1/3 cup (80mL)
Frozen mixed veggies
1 package (10 oz ea) (288g)
Long-grain white rice
1/2 cup (92g)
Recipe has been scaled from original by 1x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
dinner 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. Orange
85 cals, 1p, 16c, 0f (per meal)
Oranges
1 orange (154g)
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
lunch 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. Apple
105 cals, 1p, 21c, 0f (per meal)
Apples
1 medium (3" dia) (182g)
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
Onion
1 tbsp minced (15g)
Lime juice
1 tbsp (15mL)
Avocados, cubed
1/2 avocado(s) (101g)
Tomatoes, diced
1/2 medium whole (2-3/5" dia) (62g)
Olive oil
1/4 tbsp (4mL)
Garlic powder
2 dash (1g)
Salt
2 dash (2g)
Black pepper
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 3 days
1. Edamame
140 cals, 13p, 3c, 6f (per meal)
Edamame, frozen, shelled
3 cup (354g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
breakfast prep - 2 days
1. Higher-calorie breakfast cereal w/ protein almond milk
210 cals, 13p, 25c, 4f (per meal)
Almond milk
6 tbsp (90mL)
Higher-calorie breakfast cereal
3/4 serving (36g)
Protein powder
3/8 scoop (1/3 cup ea) (12g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
lunch prep - 1 days
1. Vegan grilled cheese
330 cals, 10p, 34c, 16f (per meal)
Bread
2 slice (64g)
Vegan cheese, sliced
2 slice(s) (40g)
Oil
1 tsp (5mL)
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. Orange
85 cals, 1p, 16c, 0f (per meal)
Oranges
1 orange (154g)
dinner prep - 1 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
Olive oil
1 tbsp (15mL)
Onion
2 tbsp, chopped (20g)
Garlic, minced
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Seitan, chicken style
4 oz (113g)
Black pepper
1 dash, ground (0g)
Water
1/2 tbsp (8mL)
Salt
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. 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. Fruit juice
85 cals, 1p, 19c, 0f (per meal)
Fruit juice
6 fl oz (180mL)
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Salad dressing
1 1/2 tbsp (23mL)
Mixed greens
1 1/2 cup (45g)
Tomatoes
4 tbsp cherry tomatoes (37g)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.