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: Pre-made plan with PDF
This pre-made PDF plan (1400cal, 98g protein, 122g net carbs, 48g fat, 25g fiber per day) cannot be customized.
Day 1
1375cal, 102g protein, 154g net carbs, 30g fat, 23g fiber
1 1/2 can(s) (371cal, 27p, 35c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1475cal, 94g protein, 135g net carbs, 49g fat, 28g fiber
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 serving(s) (146cal, 2p, 6c, 12f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 serving(s) (186cal, 10p, 25c, 4f)
3 serving(s) (212cal, 5p, 22c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1400cal, 92g protein, 95g net carbs, 63g fat, 21g fiber
1 container (136cal, 6p, 20c, 4f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 serving(s) (146cal, 2p, 6c, 12f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 cup(s) (203cal, 8p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1425cal, 104g protein, 96g net carbs, 61g fat, 16g fiber
1 container (136cal, 6p, 20c, 4f)
1 wrap(s) (426cal, 27p, 43c, 14f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 cup(s) (203cal, 8p, 8c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1375cal, 107g protein, 95g net carbs, 54g fat, 23g fiber
1/2 serving(s) (182cal, 15p, 19c, 3f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 oz seitan (149cal, 16p, 9c, 5f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 orange(s) (85cal, 1p, 16c, 0f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1400cal, 97g protein, 127g net carbs, 42g fat, 31g fiber
1/2 serving(s) (182cal, 15p, 19c, 3f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 oz seitan (149cal, 16p, 9c, 5f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1425cal, 91g protein, 155g net carbs, 34g fat, 31g fiber
1/2 serving(s) (182cal, 15p, 19c, 3f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2/3 serving(s) (295cal, 15p, 44c, 5f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (57 items)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Seitan
6 2/3 oz (189g)
Soups, Sauces, and Gravies
Pasta sauce
1/8 jar (24 oz) (84g)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Barbecue sauce
1/2 cup (143g)
Fruits and Fruit Juices
Fruit juice
24 fl oz (720mL)
Peach
2 medium (2-2/3" dia) (300g)
Orange
4 orange (616g)
Green olives
4 tbsp (35g)
Banana
1 1/2 small (6" to 6-7/8" long) (152g)
Clementines
2 fruit (148g)
Lemon
1/2 small (29g)
Avocados
1/2 avocado(s) (101g)
Snacks
High-protein granola bar
2 bar (80g)
Beverages
Water
2/3 gallon (2534mL)
Protein powder
13 scoop (1/3 cup ea) (403g)
Almond milk, unsweetened
1/3 gallon (1310mL)
Vegetables and Vegetable Products
Tomatoes
4 2/3 medium whole (2-3/5" dia) (575g)
Cucumber
1 3/4 cucumber (8-1/4") (527g)
Purple onions
1 3/4 small (123g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Garlic
2 clove(s) (7g)
Broccoli
1 cup chopped (91g)
Carrots
6 1/2 medium (388g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Onion
4 tsp, chopped (13g)
Green pepper
2 tsp, chopped (6g)
Kale leaves
2 bunch (312g)
Cauliflower
2 head small (4" dia.) (530g)
Frozen broccoli
1/6 package (47g)
Fats and Oils
Salad dressing
3 oz (86mL)
Olive oil
1 2/3 oz (53mL)
Oil
1 oz (30mL)
Other
Snow peas
1/8 cup (5g)
Vegan meatballs, frozen
1 1/2 meatball(s) (45g)
Italian seasoning
1 tsp (4g)
Soy milk yogurt
2 container(s) (301g)
Vegan sausage
1 sausage (100g)
Mixed greens
1 1/4 cup (38g)
Plant-based deli slices
7 slices (73g)
Frozen mixed berries
1 1/2 cup (204g)
Teriyaki sauce
2 tbsp (30mL)
Nutritional yeast
1/2 cup (30g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/8 box (8 oz) (28g)
Spices and Herbs
Red wine vinegar
1/2 tbsp (8mL)
Garlic powder
2 dash (1g)
Black pepper
3/4 dash, ground (0g)
Salt
11 1/2 g (11g)
Basil
1/3 tsp, ground (0g)
Legumes and Legume Products
Vegetarian burger crumbles
4 oz (113g)
Hummus
2 tbsp (30g)
Firm tofu
1/6 package (16 oz) (76g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Chia seeds
1/2 tbsp (7g)
Flax seeds
1/2 tbsp (5g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Baked Products
Tortillas
1 tortilla (approx 10" dia) (72g)
dinner prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 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.
dinner prep - 1 days
1. Rice pilaf with meatless meatballs
185 cals, 10p, 25c, 4f (per meal)
1/8 cup (5g)
1 1/2 cherry tomatoes (26g)
1 1/2 meatball(s) (45g)
1/8 box (8 oz) (28g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Tomato cucumber salad
210 cals, 5p, 22c, 10f (per meal)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 cucumber (8-1/4") (226g)
3/4 small (53g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 2 days
1. Garlic crumbles stuffed sweet potatoes
300 cals, 14p, 38c, 6f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
2. Greek salad
145 cals, 2p, 6c, 12f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
4 tbsp (35g)
1 small whole (2-2/5" dia) (91g)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the olive oil, red wine vinegar, Italian seasoning, and some salt/pepper. Set dressing aside.
2
Add all remaining ingredients to a large bowl, pour the dressing over salad, toss, and serve.
breakfast prep - 2 days
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
snack prep - 3 days
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
425 cals, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Berry smoothie bowl
180 cals, 15p, 19c, 3f (per meal)
4 dash (2g)
1/2 scoop (1/3 cup ea) (16g)
1/2 cup (68g)
4 dash (2g)
1/8 cup(s) (30mL)
1/2 small (6" to 6-7/8" long) (51g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Blend all ingredients in a blender. Serve in a bowl.
dinner prep - 1 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
2 tsp (10mL)
4 tsp, chopped (13g)
5/6 clove(s) (3g)
2 tsp, chopped (6g)
2 2/3 oz (76g)
2/3 dash, ground (0g)
1 tsp (5mL)
1/3 dash (0g)
Recipe has been scaled from original by 0.17x. 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. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. 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. Teriyaki seitan wings
150 cals, 16p, 10c, 5f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
snack prep - 2 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
dinner prep - 2 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
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
1. Tofu alfredo pasta with broccoli
295 cals, 15p, 44c, 5f (per meal)
2 oz (57g)
1/6 package (16 oz) (76g)
1/6 package (47g)
1/3 clove(s) (1g)
1/8 dash (0g)
4 tsp (20mL)
1/3 tsp, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.