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 (1375cal, 96g protein, 95g net carbs, 54g fat, 32g fiber per day) cannot be customized.
Day 1
1350cal, 96g protein, 83g net carbs, 59g fat, 27g fiber
1 serving(s) (169cal, 5p, 24c, 5f)
2 serving(s) (342cal, 18p, 25c, 14f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1425cal, 92g protein, 99g net carbs, 63g fat, 25g fiber
1 serving(s) (169cal, 5p, 24c, 5f)
2 serving(s) (342cal, 18p, 25c, 14f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1375cal, 93g protein, 84g net carbs, 64g fat, 22g fiber
2 oz tempeh (217cal, 16p, 7c, 11f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1375cal, 96g protein, 100g net carbs, 49g fat, 36g fiber
2 oz tempeh (217cal, 16p, 7c, 11f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 cup(s) (70cal, 2p, 6c, 1f)
2 patty (254cal, 20p, 22c, 6f)
1 cup(s) (108cal, 4p, 4c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1400cal, 94g protein, 111g net carbs, 49g fat, 33g fiber
6 oz (257cal, 13p, 4c, 21f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 serving(s) (97cal, 4p, 11c, 1f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 cup(s) (70cal, 2p, 6c, 1f)
2 patty (254cal, 20p, 22c, 6f)
1 cup(s) (108cal, 4p, 4c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1375cal, 102g protein, 94g net carbs, 47g fat, 40g fiber
1 container(s) (242cal, 10p, 17c, 13f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 ball(s) (135cal, 6p, 2c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1375cal, 102g protein, 94g net carbs, 47g fat, 40g fiber
1 container(s) (242cal, 10p, 17c, 13f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 ball(s) (135cal, 6p, 2c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (45 items)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
12 beets (2" dia, sphere) (600g)
Fresh ginger
1/2 slices (1" dia) (1g)
Edamame, frozen, shelled
2 cup (236g)
Tomatoes
3 medium whole (2-3/5" dia) (390g)
Ketchup
3 1/3 tbsp (57g)
Broccoli
2 cup chopped (182g)
Garlic
1 1/2 clove(s) (5g)
Fresh green beans
1/2 lbs (227g)
Zucchini
4 medium (784g)
Legumes and Legume Products
Soy sauce
2 3/4 oz (65mL)
Extra firm tofu
1/2 lbs (227g)
Roasted peanuts
1/3 cup (49g)
Peanut butter
2 tbsp (32g)
Tempeh
4 oz (113g)
Firm tofu
6 oz (170g)
Nut and Seed Products
Sesame seeds
1/2 tbsp (5g)
Sunflower kernels
1 1/2 oz (43g)
Almond butter
2 tbsp (31g)
Beverages
Almond milk, unsweetened
1 cup (240mL)
Water
12 cup(s) (2844mL)
Protein powder
3/4 lbs (343g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Flavored instant oatmeal
2 packet (86g)
Fats and Oils
Balsamic vinaigrette
4 tbsp (60mL)
Salad dressing
1/2 cup (113mL)
Oil
1 oz (29mL)
Other
Mixed greens
11 1/2 cup (345g)
Vegan chik'n nuggets
13 1/3 nuggets (287g)
Nutritional yeast
1 1/2 tbsp (6g)
Soy milk, unsweetened
6 1/3 cup (1519mL)
Veggie burger patty
4 patty (284g)
Vegan butter
1 tbsp (14g)
Almond yogurt, flavored
2 container (300g)
Cacao nibs
2 tsp (7g)
Almond flour
1 tbsp (7g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Fruits and Fruit Juices
Lemon juice
1/2 tbsp (8mL)
Blackberries
2 cup (288g)
Fruit juice
5 1/3 fl oz (160mL)
Raspberries
3/4 lbs (338g)
Snacks
Small granola bar
3 bar (75g)
Spices and Herbs
Lemon pepper
1 1/2 dash (0g)
Salt
2 dash (2g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Pasta sauce
2 cup (520g)
dinner prep - 1 days
1. Baked tofu
225 cals, 22p, 5c, 12f (per meal)
4 tbsp (60mL)
1/2 lbs (227g)
1/2 slices (1" dia) (1g)
1/2 tbsp (5g)
Recipe has been scaled from original by 0.25x. 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. Beets
95 cals, 3p, 16c, 0f (per meal)
4 beets (2" dia, sphere) (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
breakfast prep - 2 days
1. Breakfast cereal with almond milk
170 cals, 5p, 24c, 5f (per meal)
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
snack prep - 3 days
dinner prep - 2 days
1. Chik'n nuggets
370 cals, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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 - 2 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
dinner prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Roasted broccoli with nutritional yeast
110 cals, 4p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
snack prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
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.
lunch prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Vegan buttery garlic green beans
95 cals, 4p, 11c, 1f (per meal)
1 tbsp (14g)
1 1/2 clove(s) (5g)
1/2 lbs (227g)
1 1/2 dash (0g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Pumped up almond yogurt
240 cals, 10p, 17c, 13f (per meal)
1 container (150g)
1 tbsp (6g)
8 raspberries (15g)
1 tsp (3g)
1
Mix almond yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
snack prep - 2 days
1. Almond protein balls
135 cals, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Raspberries
90 cals, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Zoodles marinara
225 cals, 9p, 28c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.