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, 3c, 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
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
18 oz (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
15 1/2 oz (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
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
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast 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.
snack prep - 2 days
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
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.
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
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.
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
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.
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
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
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.
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
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
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.
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
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
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.
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.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
breakfast prep - 2 days
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
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.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
snack prep - 2 days
dinner prep - 1 days
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.
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.