1500 calorie low carb vegan meal plan
In just a few clicks, generate your own 1500 calorie low carb 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 (1500cal, 99g protein, 71g net carbs, 79g fat, 27g fiber per day) cannot be customized.
Day 1
1475cal, 98g protein, 79g net carbs, 70g fat, 32g fiber
1 serving(s) (180cal, 9p, 2c, 14f)
1 cup(s) (85cal, 7p, 2c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1500cal, 97g protein, 61g net carbs, 88g fat, 19g fiber
1 serving(s) (180cal, 9p, 2c, 14f)
1 cup(s) (85cal, 7p, 2c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 tender(s) (171cal, 12p, 15c, 7f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 serving(s) (138cal, 3p, 7c, 10f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1 serving(s) (183cal, 9p, 2c, 15f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1525cal, 97g protein, 72g net carbs, 85g fat, 22g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 serving(s) (426cal, 20p, 8c, 34f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
2 wedge(s) (68cal, 1p, 5c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1525cal, 97g protein, 72g net carbs, 85g fat, 22g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 serving(s) (426cal, 20p, 8c, 34f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
2 wedge(s) (68cal, 1p, 5c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1450cal, 102g protein, 82g net carbs, 67g fat, 31g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
3/4 cup(s) (110cal, 14p, 2c, 3f)
1 serving(s) (188cal, 7p, 6c, 14f)
6 beets (145cal, 5p, 24c, 1f)
2 wedge(s) (68cal, 1p, 5c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1450cal, 104g protein, 51g net carbs, 81g fat, 27g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
1 serving(s) (235cal, 5p, 9c, 16f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1500cal, 98g protein, 76g net carbs, 74g fat, 34g fiber
1 serving(s) (230cal, 18p, 7c, 13f)
1 serving(s) (235cal, 5p, 9c, 16f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (285cal, 21p, 34c, 5f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
![Protein shake](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (52 items)
Fats and Oils
Oil
1 2/3 oz (51mL)
Olive oil
3 tbsp (42mL)
Vegan mayonnaise
3 tbsp (45g)
Salad dressing
2 tbsp (30mL)
Vegetables and Vegetable Products
Garlic
6 clove(s) (18g)
Kale leaves
1 lbs (512g)
Tomatoes
9 medium whole (2-3/5" dia) (1112g)
Ketchup
3 1/4 tbsp (55g)
Bell pepper
2 medium (238g)
Fresh spinach
16 cup(s) (480g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Zucchini
1 large (323g)
Carrots
1 small (5-1/2" long) (50g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Roasted peanuts
1/2 cup (82g)
Soy sauce
3/4 oz (15mL)
Peanut butter
1/4 cup (56g)
Firm tofu
1 lbs (439g)
Vegetarian burger crumbles
3/4 cup (75g)
Beverages
Water
12 cup(s) (2832mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Almond milk, unsweetened
1 cup(s) (240mL)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Other
Soy milk, unsweetened
1/2 gallon (1759mL)
Veggie burger patty
2 patty (142g)
Sriracha chili sauce
3/8 tbsp (6g)
Meatless chik'n tenders
3 pieces (77g)
Vegan cheese, shredded
1 1/2 oz (43g)
Vegan chik'n nuggets
10 nuggets (215g)
Nutritional yeast
2 tsp (3g)
Vegan chik'n strips
2 1/2 oz (71g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Walnuts
1/4 lbs (95g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Almond butter
2 tbsp (32g)
Roasted cashews
1/2 cup, halves and whole (69g)
Spices and Herbs
Salt
1/2 tbsp (10g)
Black pepper
3 dash, ground (1g)
Dijon mustard
1 1/2 tbsp (23g)
Fresh basil
1 cup leaves, whole (24g)
Fruits and Fruit Juices
Nectarine
1 medium (2-1/2" dia) (142g)
Orange
3 orange (462g)
Lemon juice
1 3/4 fl oz (52mL)
Avocados
2 avocado(s) (402g)
Frozen strawberries
2/3 cup, unthawed (98g)
Lemon
1/2 small (29g)
Snacks
Rice cakes, any flavor
1 1/2 cakes (14g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Brown rice
3 tbsp (36g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/29886/medium_thumb_7dd9a5416ac50dd52aac32b637bc8c4c-1670633460.jpg)
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
protein prep - 7 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
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.
snack prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/332/medium_thumb_4781a65053fbf29d3ffe66c7dfcc60b8-1558498200.jpg)
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118354/medium_thumb_36fa2682bd168083cca539791a30600f-1704591120.jpeg)
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/23092/medium_thumb_0b27d0f6a774756f649b30c967a925dc-1647730080.jpg)
2. Sauteed Kale
240 cals, 4p, 10c, 19f (per meal)
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/95167/medium_thumb_9426a2c6f37cc265faf3b02cf8a16334-1696467180.jpg)
1. Spicy sriracha peanut tofu
170 cals, 10p, 5c, 12f (per meal)
1/4 tbsp (4mL)
1/8 cup(s) (20mL)
1/2 tsp (3mL)
1/2 tbsp (8g)
3/8 tbsp (6g)
1/2 clove (2g)
1/4 lbs (99g)
Recipe has been scaled from original by 0.25x. 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27087/medium_thumb_cf202d1a4ab23d5248e6cb62eb26924d-1660758960.jpg)
2. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/861/medium_thumb_68fe3a4c11a45123804f35d96b55999a-1566162780.jpg)
1. Crispy chik'n tenders
170 cals, 12p, 16c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58113/medium_thumb_72e4970d8314a6ab677d43b36bf2058a-1686259440.jpeg)
3. Nectarine
70 cals, 2p, 13c, 1f (per meal)
1 medium (2-1/2" dia) (142g)
1
Remove nectarine pit, slice, and serve.
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/371/medium_thumb_c464678b4f16c5ffd8981d18819be5e6-1558498200.jpg)
1. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
snack prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/25753/medium_thumb_c4834d53f17afc8620406ef082ce9083-1656790860.jpg)
1. Roasted pepper wedges with vegan cheese
70 cals, 1p, 5c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven or toaster oven to 400°F (200°C).
2
Slice the sides off the bell pepper to make wedges, 4 per pepper.
3
Rub wedges with oil and season with a sprinkle of salt and pepper. Place pepper wedges on a lined baking sheet and bake for 15 minutes.
4
Remove sheet from oven and add the vegan cheese into the wedges. Bake another 7 minutes until cheese is bubbly.
5
Serve and enjoy.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118324/medium_thumb_4cc35fd3ad416be55fbce828bcebb2e6-1704586800.jpeg)
1. Chik'n nuggets
275 cals, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2993/medium_thumb_8660e240196630b3c810c6ccde12d0fe-1563486000.jpg)
1. Walnut crusted tofu (vegan)
425 cals, 20p, 8c, 34f (per meal)
3/4 lbs (340g)
1/2 cup, chopped (58g)
1/2 tbsp (8mL)
3 clove(s) (9g)
1 1/2 tbsp (23g)
3 tbsp (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/326/medium_thumb_1ca72e6e909d530ea9bdc8dcd4664ba4-1558498200.jpg)
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
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.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2715/medium_thumb_c26d448a03586fa787a235fb04f1e8bc-1561134120.jpg)
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/115821/medium_thumb_35bc6a13f8b96ee7eaee85d66626289e-1704052200.png)
1. Vegan crumbles
110 cals, 14p, 2c, 3f (per meal)
3/4 cup (75g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58086/medium_thumb_b5676c1ee09bdbcfff658ff16cc3d0bc-1686254100.jpeg)
2. Beets
145 cals, 5p, 24c, 1f (per meal)
6 beets (2" dia, sphere) (300g)
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/668/medium_thumb_e7d95dbbae377aea449af029e0882c01-1558498380.jpg)
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1110/medium_thumb_a668112fdca8f44f2fcc9c31309eb158-1558498440.jpg)
1. Dairy-free strawberry protein smoothie
230 cals, 18p, 7c, 13f (per meal)
1/3 cup, unthawed (49g)
1/2 cup(s) (120mL)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (16g)
1/3 cup(s) (78mL)
1
Put all ingredients into a blender and combine. Add water if needed to make the smoothie less thick.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1044/medium_thumb_b31e3a58374b7298eb846acea6a71a8a-1558498440.jpg)
1. Zoodles with avocado sauce
235 cals, 5p, 9c, 16f (per meal)
1/3 cup(s) (79mL)
3 tbsp (45mL)
10 cherry tomatoes (170g)
1 cup leaves, whole (24g)
1 large (323g)
1 avocado(s) (201g)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/146/medium_thumb_000f0cf6ba440a2b1ca8f010564fcf03-1558498020.jpg)
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
snack prep - 2 days
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/29539/medium_thumb_c9dee7babe8ac2a8ebbcf93d9b22f9b9-1669229700.jpg)
1. Chik'n stir fry
285 cals, 21p, 34c, 5f (per meal)
2 1/2 oz (71g)
1 small (5-1/2" long) (50g)
3/8 cup(s) (89mL)
2 1/2 tsp (12mL)
1/2 medium (60g)
3 tbsp (36g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/396/medium_thumb_723301e36000bc47a36238f3c2d8f6e1-1558498200.jpg)
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.