1400 calorie low carb vegetarian meal plan

In just a few clicks, generate your own 1400 calorie low carb vegetarian 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

Generate 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, 100g protein, 84g net carbs, 65g fat, 20g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Boiled eggs, peach
Garlic pepper seitan, simple sauteed spinach
Chunky canned soup (non-creamy), milk, clementine
Mixed nuts
Tue
Wed
Tomato soup, cottage cheese and pineapple, avocado
Avocado egg salad sandwich, milk
Thu
Celery and peanut butter, clementine, milk
Walnuts, peach
Fri
Sat
Grilled cheese sandwich, ants on a log, roasted cashews
Seitan salad, peach
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Vegetables and Vegetable Products
Garlic
4 clove(s) (12g)
Fresh spinach
14 cup(s) (420g)
Onion
4 tbsp, chopped (40g)
Green pepper
2 tbsp, chopped (19g)
Green onions
6 tbsp, chopped (38g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (186g)
Raw celery
3 1/2 stalk, medium (7-1/2" - 8" long) (140g)
Spices and Herbs
Black pepper
5 dash, ground (1g)
Salt
1 tsp (5g)
Garlic powder
1/2 tbsp (5g)
Fats and Oils
Olive oil
1 2/3 oz (53mL)
Oil
1 tsp (5mL)
Salad dressing
1 tbsp (15mL)
Cereal Grains and Pasta
Seitan
11 oz (312g)
Beverages
Water
1/2 gallon (2189mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Nut and Seed Products
Mixed nuts
1/2 cup (75g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Roasted cashews
3 tbsp, halves and whole (26g)
Dairy and Egg Products
Eggs
11 3/4 medium (516g)
Whole milk
6 1/2 cup (1560mL)
Lowfat cottage cheese
2 cup (452g)
Butter
1/2 tbsp (7g)
Sliced cheese
1 slice (1 oz) (28g)
Fruits and Fruit Juices
Peach
7 medium (2-2/3" dia) (1050g)
Clementines
9 fruit (666g)
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
1/2 tbsp (8mL)
Canned pineapple
1/2 cup, chunks (91g)
Raisins
1/4 miniature box (.5 oz) (4g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Baked Products
Bread
4 slice (128g)
Legumes and Legume Products
Peanut butter
1/4 cup (60g)
Other
Nutritional yeast
1 tsp (1g)
lunch prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
  • Olive oil
    2 tbsp (30mL)
  • Onion
    4 tbsp, chopped (40g)
  • Garlic, minced
    2 1/2 clove(s) (8g)
  • Green pepper
    2 tbsp, chopped (19g)
  • Seitan, chicken style
    8 oz (227g)
  • Black pepper
    2 dash, ground (1g)
  • Water
    1 tbsp (15mL)
  • Salt
    1 dash (1g)
  • Recipe has been scaled from original by 0.5x. 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. Simple sauteed spinach
    150 cals, 5p, 4c, 11f (per meal)
  • Garlic, diced
    1 1/2 clove (5g)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Fresh spinach
    12 cup(s) (360g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    snack prep - 3 days
    1. Mixed nuts
    165 cals, 5p, 4c, 14f (per meal)
  • ,
  • Mixed nuts
    3 tbsp (25g)
  • 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)
  • breakfast prep - 3 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
    2
    Place the eggs in a small sauce pan and cover with water.
    3
    Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
    4
    Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • 3. Clementine
    115 cals, 2p, 23c, 0f (per meal)
  • ,
  • Clementines
    3 fruit (222g)
  • lunch prep - 3 days
    1. Tomato soup
    105 cals, 2p, 21c, 1f (per meal)
  • ,
  • Condensed canned tomato soup
    1 1/2 can (10.5 oz) (447g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Cottage cheese and pineapple
    125 cals, 19p, 8c, 2f (per meal)
  • Lowfat cottage cheese
    2 cup (452g)
  • Canned pineapple, drained
    1/2 cup, chunks (91g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    3. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    dinner prep - 3 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    3 slice (96g)
  • Avocados
    3/4 avocado(s) (151g)
  • Garlic powder
    1/2 tbsp (5g)
  • Salt
    3 dash (2g)
  • Green onions
    6 tbsp, chopped (38g)
  • Tomatoes, halved
    1/2 cup cherry tomatoes (84g)
  • Eggs, hard-boiled and chilled
    4 1/2 extra large (252g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • snack prep - 3 days
    1. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • ,
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • 2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • breakfast prep - 3 days
    1. Celery and peanut butter
    110 cals, 4p, 3c, 8f (per meal)
  • Raw celery
    1 stalk, medium (7-1/2" - 8" long) (40g)
  • Peanut butter
    1 tbsp (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Clean celery and slice to desired lengths
    2
    spread peanut butter along center
    2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • 3. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • lunch prep - 1 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low.
    2
    Spread butter on one side of one slice of bread.
    3
    Place bread on skillet, butter-side down and top with cheese.
    4
    Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
    5
    Grill until lightly browned and then flip. Continue until cheese is melted.
    2. Ants on a log
    90 cals, 3p, 5c, 6f (per meal)
  • Raisins
    1/4 miniature box (.5 oz) (4g)
  • Raw celery, trimmed
    1/2 stalk, medium (7-1/2" - 8" long) (20g)
  • Peanut butter
    3/4 tbsp (12g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
    3. Roasted cashews
    155 cals, 4p, 8c, 12f (per meal)
  • Roasted cashews
    3 tbsp, halves and whole (26g)
  • dinner prep - 1 days
    1. Seitan salad
    360 cals, 27p, 16c, 18f (per meal)
  • Oil
    1 tsp (5mL)
  • Nutritional yeast
    1 tsp (1g)
  • Salad dressing
    1 tbsp (15mL)
  • Avocados, sliced
    1/4 avocado(s) (50g)
  • Tomatoes, halved
    6 cherry tomatoes (102g)
  • Fresh spinach
    2 cup(s) (60g)
  • Seitan, sliced
    3 oz (85g)
  • 1
    Heat oil in a skillet over medium heat.
    2
    Add in sliced seitan and cook until browned, about 5 minutes.
    3
    Transfer to a bed of spinach.
    4
    Top with tomatoes, avocado, salad dressing and nutritional yeast.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • Peach
    1 medium (2-2/3" dia) (150g)
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