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 (1400cals, 104g protein, 108g net carbs, 50g fat 23g fiber per day) cannot be customized.
Day 1
1400cals, 96g protein, 116g net carbs, 54g fat 16g fiber per day
1 3/4 serving(s) (193cal, 5p, 38c, 1f)
1/2 sandwich(es) (185cal, 14p, 16c, 5f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 oz (183cal, 23p, 10c, 6f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1375cals, 94g protein, 113g net carbs, 54g fat 16g fiber per day
1 3/4 serving(s) (193cal, 5p, 38c, 1f)
1/2 sandwich(es) (185cal, 14p, 16c, 5f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 lettuce cup(s) (278cal, 24p, 22c, 10f)
3/8 cup brown rice, cooked (86cal, 2p, 17c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1450cals, 90g protein, 143g net carbs, 49g fat 16g fiber per day
1 3/4 serving(s) (193cal, 5p, 38c, 1f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 lettuce cup(s) (278cal, 24p, 22c, 10f)
3/8 cup brown rice, cooked (86cal, 2p, 17c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1450cals, 109g protein, 89g net carbs, 64g fat 23g fiber per day
1 serving(s) (190cal, 20p, 6c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1375cals, 117g protein, 75g net carbs, 52g fat 32g fiber per day
1 serving(s) (190cal, 20p, 6c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 slice(s) (126cal, 4p, 13c, 6f)
2 celery stalk (13cal, 1p, 1c, 0f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1375cals, 112g protein, 110g net carbs, 40g fat 29g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1375cals, 112g protein, 110g net carbs, 40g fat 29g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (47 items)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Roasted cashews
2/3 cup, halves and whole (91g)
Roasted almonds
2 tsp (6g)
Other
Popcorn, microwave, salted
10 cup popped (110g)
Plant-based deli slices
11 slices (114g)
Vegan ranch
1 tbsp (15mL)
Smoked paprika
1/2 tsp (1g)
Mixed greens
1/2 cup (15g)
Soy milk, unsweetened
1/4 gallon (840mL)
Nutritional yeast
2/3 oz (19g)
Vegan cheese, shredded
1 oz (28g)
Lentil pasta
2 oz (57g)
Snacks
Pretzels, hard, salted
1/3 lbs (149g)
Vegetables and Vegetable Products
Cucumber
1/4 cucumber (8-1/4") (68g)
Tomatoes
1 small whole (2-2/5" dia) (91g)
Shallots
1/2 shallot (57g)
Romaine lettuce
2 leaf inner (12g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Garlic
2 clove(s) (6g)
Frozen broccoli
4 1/2 cup (410g)
Legumes and Legume Products
Hummus
1/2 cup (120g)
Roasted peanuts
3/4 cup (116g)
Firm tofu
2 lbs (879g)
Vegetarian burger crumbles
3 1/2 cup (350g)
Baked Products
Bread
1/2 lbs (224g)
Beverages
Water
2/3 gallon (2650mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fats and Oils
Oil
1 oz (35mL)
Olive oil
1 tsp (5mL)
Cereal Grains and Pasta
Seitan
1/2 lbs (255g)
Brown rice
4 tbsp (48g)
Cornstarch
1/2 tbsp (4g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/4 pouch (~5.6 oz) (198g)
Spices and Herbs
Black pepper
1 1/2 dash, ground (0g)
Salt
1/2 tsp (3g)
Turmeric, ground
2 dash (1g)
Cajun seasoning
1 tsp (2g)
Sweets
Maple syrup
1 tbsp (15mL)
M&m's
1/6 package (1.69 oz) (8g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Pizza sauce
1 1/2 tbsp (24g)
Pasta sauce
1/8 jar (24 oz) (84g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Fruits and Fruit Juices
Avocados
1/3 avocado(s) (67g)
Clementines
4 fruit (296g)
Raisins
4 tsp (not packed) (12g)
Nectarine
2 medium (2-1/2" dia) (284g)
snack prep - 3 days
1. Popcorn
134cal, 2p, 11c, 8f (per meal)
10 cup popped (110g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 3 days
lunch prep - 2 days
1. Hummus & veggie deli sandwich
185cal, 14p, 17c, 5f (per meal)
2 tbsp slices (13g)
1 1/2 tbsp (23g)
3 slices (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Simple seitan
183cal, 23p, 10c, 6f (per meal)
2. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Maple seitan lettuce cups with vegan ranch
278cal, 24p, 22c, 10f (per meal)
1 tbsp (15mL)
6 oz (170g)
1/2 shallot (57g)
1 tbsp (15mL)
6 slices (42g)
2 leaf inner (12g)
2 tsp (10mL)
1/2 tsp (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add shallot and some salt and pepper to the skillet. Cook 1-2 minutes until softened. Add seitan and paprika and stir until coated. Cook undisturbed for 4-5 or until seitan starts becoming crispy. Stir and cook another 4-5 minutes until all of the seitan is crispy.
3
Turn off heat. Stir in maple syrup.
4
Add seitan to lettuce cups and and top with cucumber and a drizzle of vegan ranch. Serve.
2. Brown rice
86cal, 2p, 17c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash, ground (0g)
1/2 cup(s) (120mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
193cal, 11p, 15c, 8f (per meal)
4 tbsp (7g)
1/2 tsp (3mL)
1/6 avocado(s) (33g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Roasted cashews
139cal, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
snack prep - 2 days
1. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 2 days
1. 'Cheesy' tofu scramble
190cal, 20p, 6c, 9f (per meal)
1 tbsp (15mL)
2 tbsp (8g)
1 dash (1g)
1 dash (0g)
1/2 clove (2g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the water in a non-stick pan over medium heat.
2
Add the garlic and cook until fragrant.
3
Crumble the tofu into the pan and cook for a couple minutes, stirring occasionally.
4
Add in the turmeric, nutritional yeast, and salt and stir until well-combined.
5
Cook mixture for a few more minutes, adding more water if necessary.
6
Serve.
dinner prep - 1 days
1. Vegan tofu parmesan
349cal, 19p, 16c, 22f (per meal)
1 oz (28g)
1/2 lbs (198g)
1 tbsp (4g)
1/2 tbsp (4g)
1/2 tbsp (8mL)
1 1/2 tbsp (24g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
Slice the tofu lengthwise into flat, wide planks that resemble rectangular slabs. A 14oz (397g) block of tofu will yield two 7oz (198g) planks.
3
In a shallow plate, whisk together cornstarch, nutritional yeast, and a pinch of salt and pepper. Press the tofu planks into the mixture, ensuring all sides are fully coated.
4
Heat oil in a skillet over medium-high heat. Add the tofu and cook until golden brown and crispy, about 3-4 minutes per side.
5
Transfer the tofu planks to a baking sheet. Spread pizza sauce over each plank and sprinkle with vegan cheese.
6
Roast in the oven until the cheese is melted and slightly crispy, about 8-10 minutes. Serve.
2. Broccoli
44cal, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Lentil pasta
253cal, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple vegan garlic bread
126cal, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days
1. Cajun tofu
314cal, 22p, 7c, 22f (per meal)
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. Broccoli
87cal, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Trail mix
112cal, 3p, 10c, 7f (per meal)
1/6 package (1.69 oz) (8g)
2 tsp (6g)
4 tsp (not packed) (12g)
2 tsp (6g)
4 tsp, halves and whole (11g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together and enjoy.
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and 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.
dinner prep - 2 days
1. Vegan crumbles
256cal, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)