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
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, 103g protein, 80g net carbs, 63g fat 24g fiber per day) cannot be customized.
Day 1
1425cals, 103g protein, 69g net carbs, 73g fat 17g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 kiwi (47cal, 1p, 8c, 0f)
1/2 serving(s) (162cal, 7p, 13c, 8f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 container (139cal, 20p, 8c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1450cals, 112g protein, 75g net carbs, 66g fat 27g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1450cals, 117g protein, 81g net carbs, 61g fat 26g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1375cals, 93g protein, 74g net carbs, 67g fat 24g fiber per day
2/3 serving(s) (145cal, 4p, 25c, 2f)
1 serving(s) (235cal, 5p, 9c, 16f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 serving(s) (260cal, 21p, 6c, 15f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1375cals, 94g protein, 87g net carbs, 66g fat 14g fiber per day
2/3 serving(s) (145cal, 4p, 25c, 2f)
1 serving(s) (341cal, 20p, 10c, 24f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cals, 100g protein, 86g net carbs, 54g fat 31g fiber per day
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
1 1/2 serving(s) (441cal, 19p, 20c, 28f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 oz tempeh (217cal, 16p, 7c, 11f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2/3 serving(s) (127cal, 2p, 9c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1350cals, 100g protein, 86g net carbs, 54g fat 31g fiber per day
2 1/4 serving(s) (131cal, 2p, 21c, 1f)
1 1/2 serving(s) (441cal, 19p, 20c, 28f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 oz tempeh (217cal, 16p, 7c, 11f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2/3 serving(s) (127cal, 2p, 9c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (62 items)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Sugar
4 tsp (17g)
Nut and Seed Products
Sunflower kernels
2 oz (52g)
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Almonds
2 3/4 tbsp, whole (24g)
Chia seeds
1/2 tbsp (7g)
Sesame seeds
1/2 tbsp (5g)
Walnuts
1 3/4 tbsp, chopped (13g)
Vegetables and Vegetable Products
Carrots
7 1/2 medium (449g)
Mushrooms
4 tbsp, chopped (18g)
Garlic
3 clove (9g)
Broccoli
1/2 cup chopped (46g)
Romaine lettuce
2 cup shredded (94g)
Zucchini
2 1/3 large (750g)
Tomatoes
5 cherry tomatoes (85g)
Frozen sugar snap peas
2/3 cup (96g)
Frozen mixed veggies
2 oz (57g)
Green onions
3 tbsp, sliced (24g)
Fresh spinach
1/3 6oz package (57g)
Dairy and Egg Products
Eggs
8 large (400g)
Sliced cheese
1/2 slice (3/4 oz ea) (11g)
String cheese
3 stick (84g)
Butter
5 tsp (23g)
Parmesan cheese
1 tbsp (5g)
Nonfat greek yogurt, plain
1 tbsp (18g)
Whole milk
4 cup(s) (1001mL)
Romano cheese
1 tsp (2g)
Fats and Oils
Oil
2 1/2 oz (73mL)
Olive oil
1/2 tbsp (8mL)
Raspberry walnut vinaigrette
1 3/4 tbsp (26mL)
Fruits and Fruit Juices
Kiwi
3 fruit (207g)
Grapefruit
1/2 large (approx 4-1/2" dia) (166g)
Lemon
1 small (58g)
Lemon juice
2 1/2 tbsp (38mL)
Avocados
1/2 avocado(s) (101g)
Grapes
4 1/2 cup (414g)
Lime juice
1 1/2 tbsp (23mL)
Dried cranberries
1 3/4 tbsp (18g)
Baked Products
Bread
1/4 lbs (128g)
Spices and Herbs
Thyme, dried
4 dash, ground (1g)
Lemon pepper
4 dash (1g)
Salt
1 1/2 g (1g)
Cinnamon
1/2 tbsp (3g)
Dijon mustard
1 tsp (5g)
Fresh basil
1/2 cup leaves, whole (12g)
Black pepper
1/2 dash (0g)
Other
Protein greek yogurt, flavored
1 container (150g)
Coleslaw mix
5 1/2 cup (495g)
Sriracha chili sauce
3/4 tbsp (11g)
Nutritional yeast
1/2 tbsp (2g)
Beverages
Water
15 1/2 cup(s) (3640mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Legumes and Legume Products
Firm tofu
29 oz (822g)
Tempeh
3/4 lbs (340g)
Lentils, raw
13 1/4 tbsp (160g)
Soy sauce
2 1/2 oz (57mL)
Peanut butter
5 oz (144g)
Extra firm tofu
2 oz (57g)
Soups, Sauces, and Gravies
Hot sauce
2 tsp (10mL)
Oriental flavored ramen
1/8 package with flavor packet (11g)
Cereal Grains and Pasta
Cornstarch
2 tbsp (16g)
Breakfast Cereals
Quick oats
2/3 cup (53g)
snack prep - 2 days
breakfast prep - 3 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Carrot sticks
27cal, 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. Grilled cheese with mushrooms
162cal, 7p, 13c, 8f (per meal)
1/2 slice (3/4 oz ea) (11g)
1 slice(s) (32g)
4 dash, ground (1g)
1/4 tbsp (4mL)
4 tbsp, chopped (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1/2 large (approx 4-1/2" dia) (166g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. 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. Roasted carrots
106cal, 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.
dinner prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Lemon pepper tofu
252cal, 15p, 12c, 16f (per meal)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
1 small (58g)
14 oz (397g)
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
145cal, 4p, 25c, 2f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
260cal, 21p, 6c, 15f (per meal)
1/2 tbsp (8mL)
1 tbsp (7g)
1 tbsp (5g)
1 tsp (5g)
1 tbsp (18g)
1/2 cup chopped (46g)
2 large (100g)
2 cup shredded (94g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
lunch prep - 1 days
1. Zoodles with avocado sauce
235cal, 5p, 9c, 16f (per meal)
1/2 avocado(s) (101g)
1/2 large (162g)
1/2 cup leaves, whole (12g)
5 cherry tomatoes (85g)
1 1/2 tbsp (23mL)
1/6 cup(s) (39mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
lunch prep - 1 days
1. Spicy sriracha peanut tofu
341cal, 20p, 10c, 24f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Buttered sugar snap peas
107cal, 3p, 4c, 8f (per meal)
2/3 cup (96g)
2 tsp (9g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Tofu lo-mein
169cal, 8p, 13c, 8f (per meal)
1/8 package with flavor packet (11g)
2 oz (57g)
1/4 tbsp (4mL)
1/6 cup(s) (44mL)
3/8 tsp (2mL)
2 oz (57g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
breakfast prep - 2 days
lunch prep - 2 days
1. Sesame peanut zoodles
441cal, 19p, 20c, 28f (per meal)
1/4 tbsp (4g)
3/4 tbsp (11mL)
1 1/2 tbsp, sliced (12g)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (48g)
3/4 cup (68g)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
dinner prep - 2 days
1. Peanut tempeh
217cal, 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. Cranberry spinach salad
127cal, 2p, 9c, 8f (per meal)
1 tsp (2g)
1 3/4 tbsp (27mL)
1/3 6oz package (57g)
1 3/4 tbsp, chopped (13g)
1 3/4 tbsp (18g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
3. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 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.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.