7-day meal plan with recipes and a grocery list
1400 calorie vegan meal plan
1400calories
104gprotein
108gnet carbs
50gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1400cals, 96g protein, 116g net carbs, 54g fat 16g fiber per day
Lunch
Hummus & veggie deli sandwich
1/2 sandwich(es) · 185cal, 14p, 16c, 5f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Dinner
Simple seitan
3 oz · 183cal, 23p, 10c, 6f
Flavored rice mix
1/2 serving(s) · 143cal, 4p, 29c, 1f
Roasted tomatoes
1 tomato(es) · 60cal, 1p, 2c, 5f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 2
1375cals, 94g protein, 113g net carbs, 54g fat 16g fiber per day
Lunch
Hummus & veggie deli sandwich
1/2 sandwich(es) · 185cal, 14p, 16c, 5f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Dinner
Maple seitan lettuce cups with vegan ranch
1 lettuce cup(s) · 278cal, 24p, 22c, 10f
Brown rice
3/8 cup brown rice, cooked · 86cal, 2p, 17c, 1f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1450cals, 90g protein, 143g net carbs, 49g fat 16g fiber per day
Lunch
Vegan deli smashed avocado sandwich
1/2 sandwich(es) · 193cal, 11p, 15c, 8f
Flavored rice mix
1/2 serving(s) · 143cal, 4p, 29c, 1f
Roasted cashews
1/6 cup(s) · 139cal, 3p, 7c, 11f
Dinner
Maple seitan lettuce cups with vegan ranch
1 lettuce cup(s) · 278cal, 24p, 22c, 10f
Brown rice
3/8 cup brown rice, cooked · 86cal, 2p, 17c, 1f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 4
1450cals, 109g protein, 89g net carbs, 64g fat 23g fiber per day
Breakfast
'Cheesy' tofu scramble
1 serving(s) · 190cal, 20p, 6c, 9f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Lunch
Vegan deli smashed avocado sandwich
1/2 sandwich(es) · 193cal, 11p, 15c, 8f
Flavored rice mix
1/2 serving(s) · 143cal, 4p, 29c, 1f
Roasted cashews
1/6 cup(s) · 139cal, 3p, 7c, 11f
Snacks
Celery sticks
2 celery stalk · 13cal, 1p, 1c, 0f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Soy milk
3/4 cup(s) · 64cal, 5p, 2c, 3f
Dinner
Vegan tofu parmesan
1 tofu planks · 349cal, 19p, 16c, 22f
Broccoli
1 1/2 cup(s) · 44cal, 4p, 3c, 0f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 5
1375cals, 117g protein, 75g net carbs, 52g fat 32g fiber per day
Breakfast
'Cheesy' tofu scramble
1 serving(s) · 190cal, 20p, 6c, 9f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Lunch
Lentil pasta
1/2 serving(s) · 252cal, 16p, 30c, 2f
Simple vegan garlic bread
1 slice(s) · 126cal, 4p, 13c, 6f
Snacks
Celery sticks
2 celery stalk · 13cal, 1p, 1c, 0f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Soy milk
3/4 cup(s) · 64cal, 5p, 2c, 3f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1375cals, 112g protein, 110g net carbs, 40g fat 29g fiber per day
Lunch
Chunky canned soup (non-creamy)
1 can(s) · 247cal, 18p, 23c, 7f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Dinner
Vegan crumbles
1 3/4 cup(s) · 256cal, 33p, 5c, 8f
Flavored rice mix
1/2 serving(s) · 143cal, 4p, 29c, 1f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 7
1375cals, 112g protein, 110g net carbs, 40g fat 29g fiber per day
Lunch
Chunky canned soup (non-creamy)
1 can(s) · 247cal, 18p, 23c, 7f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Dinner
Vegan crumbles
1 3/4 cup(s) · 256cal, 33p, 5c, 8f
Flavored rice mix
1/2 serving(s) · 143cal, 4p, 29c, 1f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Grocery List (47 items)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/4 pouch (~5.6 oz)
Cereal Grains and Pasta
Seitan
1/2 lbs
Brown rice
4 tbsp
Cornstarch
1/2 tbsp
Fats and Oils
Oil
1 oz
Olive oil
1 tsp
Vegetables and Vegetable Products
Tomatoes
1 small whole (2-2/5" dia)
Cucumber
1/4 cucumber (8-1/4")
Romaine lettuce
2 leaf inner
Shallots
1/2 shallot
Frozen broccoli
4 1/2 cup
Raw celery
4 stalk, medium (7-1/2" - 8" long)
Garlic
2 clove(s)
34 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Hummus & veggie deli sandwich
185cal, 14p, 17c, 5f (per meal)
1 slice(s) (32g)
3 slices (31g)
1 1/2 tbsp (23g)
2 tbsp slices (13g)
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.
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
dinner prep - 2 days
1. Maple seitan lettuce cups with vegan ranch
278cal, 24p, 22c, 10f (per meal)
1/2 tsp (1g)
2 tsp (10mL)
2 leaf inner (12g)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 shallot (57g)
6 oz (170g)
6 slices (42g)
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)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
4 tbsp (48g)
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)
2 1/2 slices (26g)
1 slice(s) (32g)
1/2 tsp (3mL)
4 tbsp (7g)
1/6 avocado(s) (33g)
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.
dinner prep - 1 days
1. Vegan tofu parmesan
349cal, 19p, 16c, 22f (per meal)
1 1/2 tbsp (24g)
1/2 tbsp (8mL)
1/2 tbsp (4g)
1 tbsp (4g)
1 oz (28g)
1/2 lbs (198g)
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.
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 dash (0g)
1 dash (1g)
2 tbsp (8g)
1 tbsp (15mL)
1/2 lbs (198g)
1/2 clove (2g)
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.
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.
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.
breakfast prep - 2 days
1. Trail mix
112cal, 3p, 10c, 7f (per meal)
4 tsp (11g)
2 tsp (6g)
4 tsp (not packed) (12g)
2 tsp (6g)
1/6 package (1.69 oz) (8g)
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.
snack prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
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.
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