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 (1350cal, 109g protein, 74g net carbs, 59g fat, 25g fiber per day) cannot be customized.
Day 1
1350cal, 106g protein, 71g net carbs, 62g fat, 20g fiber
2 oz tempeh (217cal, 16p, 7c, 11f)
1/2 serving(s) (83cal, 2p, 18c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (396cal, 27p, 18c, 20f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1350cal, 106g protein, 71g net carbs, 62g fat, 20g fiber
2 oz tempeh (217cal, 16p, 7c, 11f)
1/2 serving(s) (83cal, 2p, 18c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (396cal, 27p, 18c, 20f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1350cal, 119g protein, 70g net carbs, 58g fat, 16g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2/3 serving(s) (281cal, 23p, 18c, 12f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1375cal, 112g protein, 72g net carbs, 56g fat, 32g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2/3 serving(s) (257cal, 15p, 26c, 3f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1400cal, 108g protein, 86g net carbs, 54g fat, 33g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
4 lettuce wrap(s) (352cal, 25p, 27c, 15f)
1/2 serving(s) (34cal, 1p, 2c, 2f)
2/3 serving(s) (257cal, 15p, 26c, 3f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1325cal, 111g protein, 80g net carbs, 53g fat, 23g fiber
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 lettuce wrap(s) (352cal, 25p, 27c, 15f)
1/2 serving(s) (34cal, 1p, 2c, 2f)
1 serving(s) (313cal, 14p, 17c, 18f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1375cal, 98g protein, 69g net carbs, 66g fat, 31g fiber
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (313cal, 14p, 17c, 18f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (57 items)
Legumes and Legume Products
Extra firm tofu
1 1/2 block (486g)
Roasted peanuts
14 tbsp (128g)
Soy sauce
3/4 oz (15mL)
Peanut butter
2 tbsp (32g)
Tempeh
3/4 lbs (340g)
Black beans
1 (15.5oz) can (439g)
Firm tofu
1/2 package (16 oz) (227g)
Spices and Herbs
Salt
1/2 tbsp (8g)
Black pepper
1 1/3 tsp, ground (3g)
Garlic powder
1/4 tbsp (2g)
Ground coriander
1 1/2 dash (0g)
Ground cumin
1/4 tbsp (1g)
Vegetables and Vegetable Products
Brussels sprouts
6 oz (170g)
Carrots
4 1/2 medium (281g)
Broccoli
3/4 cup chopped (68g)
Bell pepper
1 large (163g)
Onion
1 1/3 medium (2-1/2" dia) (131g)
Tomatoes
2 1/3 medium whole (2-3/5" dia) (286g)
Romaine lettuce
8 leaf inner (48g)
Edamame, frozen, shelled
2 cup (236g)
Zucchini
1 large (323g)
Cauliflower
1/2 head small (4" dia.) (133g)
Fats and Oils
Olive oil
2 tbsp (27mL)
Oil
1 1/2 oz (42mL)
Salad dressing
1 1/2 tbsp (23mL)
Beverages
Water
11 cup(s) (2607mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Snacks
Plantain chips
1 oz (28g)
Dairy and Egg Products
String cheese
4 stick (112g)
Whole milk
3 cup (720mL)
Butter
1/2 tbsp (7g)
Eggs
3 large (150g)
Sour cream
2 tbsp (24g)
Lowfat cottage cheese
1 cup (226g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Seitan
2 2/3 oz (76g)
Other
Nutritional yeast
1/2 tbsp (2g)
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Mixed greens
1 1/2 cup (45g)
Coleslaw mix
2 cup (180g)
Curry sauce
1 cup (283g)
Fruits and Fruit Juices
Lemon juice
1/3 fl oz (10mL)
Strawberries
3 cup, whole (432g)
Lime juice
4 tsp (20mL)
Avocados
1 1/6 avocado(s) (235g)
Canned pineapple
4 tbsp, chunks (45g)
Grapes
1 1/2 cup (138g)
Baked Products
Bread
1 1/2 slice (48g)
Bread crumbs
1 3/4 tbsp (12g)
Pita bread
2 pita, small (4" dia) (56g)
Sweets
Jelly
1/2 tbsp (11g)
Soups, Sauces, and Gravies
Vegetable broth
3/4 cup(s) (mL)
Salsa
1/2 cup (130g)
Barbecue sauce
4 tbsp (68g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Nut and Seed Products
Sunflower kernels
1/2 oz (14g)
dinner prep - 2 days
1. Roasted tofu & veggies
395 cals, 27p, 18c, 20f (per meal)
1 1/2 block (486g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
6 oz (170g)
2 1/4 medium (137g)
3/4 cup chopped (68g)
3/4 medium (89g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Plantain chips
75 cals, 0p, 9c, 4f (per meal)
1 oz (28g)
1
Approximately 3/4 cup = 1 oz
snack prep - 2 days
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.
3. White rice
85 cals, 2p, 18c, 0f (per meal)
2 dash (2g)
1/2 cup(s) (119mL)
4 tbsp (46g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 3 days
1. Toast with butter and jelly
65 cals, 2p, 8c, 2f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 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.
dinner prep - 1 days
1. Tasty breaded seitan
280 cals, 23p, 18c, 12f (per meal)
2 2/3 oz (76g)
1 3/4 tbsp (12g)
1/3 tsp (1g)
1 1/3 dash (0g)
1 1/3 dash (0g)
1/3 dash, ground (0g)
2 tsp (10mL)
2 tsp (10mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
2
Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
2. Roasted carrots
105 cals, 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.
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 2 days
1. Black bean and salsa soup
255 cals, 15p, 26c, 3f (per meal)
1 (15.5oz) can (439g)
3/4 cup(s) (mL)
1/2 cup (130g)
4 dash (1g)
2 tbsp (24g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Tomato and avocado salad
155 cals, 2p, 4c, 12f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
350 cals, 25p, 27c, 15f (per meal)
8 leaf inner (48g)
1/2 lbs (227g)
4 tbsp (68g)
2 cup (180g)
1 tsp (5mL)
1 small (74g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Simple mixed greens salad
35 cals, 1p, 2c, 2f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Cottage cheese and pineapple
95 cals, 14p, 6c, 1f (per meal)
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.
snack prep - 2 days
1. Edamame
140 cals, 13p, 3c, 6f (per meal)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 2 days
1. Zucchini noodle curry bowl with tofu
315 cals, 14p, 17c, 18f (per meal)
1 large (323g)
1 cup (283g)
1/2 package (16 oz) (227g)
1/2 tbsp (8mL)
1/2 head small (4" dia.) (133g)
1
Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
2
Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
3
Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
4
Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 1 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
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.