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

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 (1550cal, 109g protein, 80g net carbs, 74g fat, 29g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Walnuts, fruit juice, clementine
Seitan salad, roasted cashews
Tofu lo-mein
Edamame
Tue
Wed
Thu
Strawberries, roasted cashews
Vegan grilled cheese, roasted almonds, chunky canned soup (non-creamy)
Garlic pepper seitan, simple sauteed spinach
High-protein granola bar
Fri
Sat
Peanut butter and jelly sandwich, roasted almonds, avocado
Baked tofu, simple sauteed spinach
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Fats and Oils
Oil
4 tsp (20mL)
Salad dressing
3 tbsp (45mL)
Olive oil
3 1/4 oz (102mL)
Other
Nutritional yeast
1 tbsp (4g)
Vegan cheese, sliced
2 slice(s) (40g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Clementines
3 fruit (222g)
Fruit juice
12 fl oz (360mL)
Strawberries
6 cup, whole (864g)
Lemon juice
1/2 tsp (3mL)
Vegetables and Vegetable Products
Tomatoes
18 cherry tomatoes (306g)
Fresh spinach
26 cup(s) (780g)
Edamame, frozen, shelled
4 1/2 cup (531g)
Frozen mixed veggies
24 oz (680g)
Onion
2 2/3 tbsp, chopped (27g)
Garlic
4 clove(s) (13g)
Green pepper
4 tsp, chopped (12g)
Fresh ginger
2/3 slices (1" dia) (1g)
Cereal Grains and Pasta
Seitan
14 1/3 oz (406g)
Nut and Seed Products
Roasted cashews
1 cup, halves and whole (137g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Almonds
10 tbsp, whole (89g)
Sesame seeds
2 tsp (6g)
Beverages
Water
11 cup (2688mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Legumes and Legume Products
Extra firm tofu
34 2/3 oz (983g)
Soy sauce
4 1/3 oz (103mL)
Peanut butter
1/2 tbsp (8g)
Soups, Sauces, and Gravies
Oriental flavored ramen
1 1/2 packet (9g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Spices and Herbs
Black pepper
1/4 tbsp, ground (2g)
Salt
1/4 tbsp (4g)
Snacks
High-protein granola bar
3 bar (120g)
Baked Products
Bread
3 slice (96g)
Sweets
Jelly
1 serving 1 tbsp (21g)
lunch prep - 3 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
  • Oil
    1 tbsp (15mL)
  • Nutritional yeast
    1 tbsp (4g)
  • Salad dressing
    3 tbsp (45mL)
  • Avocados, sliced
    3/4 avocado(s) (151g)
  • Tomatoes, halved
    18 cherry tomatoes (306g)
  • Fresh spinach
    6 cup(s) (180g)
  • Seitan, sliced
    9 oz (255g)
  • Recipe has been scaled from original by 3x. 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.
    2. Roasted cashews
    140 cals, 4p, 7c, 11f (per meal)
  • ,
  • Roasted cashews
    2 2/3 tbsp, halves and whole (23g)
  • snack prep - 3 days
    1. Edamame
    210 cals, 20p, 5c, 8f (per meal)
  • Edamame, frozen, shelled
    4 1/2 cup (531g)
  • Recipe has been scaled from original by 9x. 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.
    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. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • ,
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • 2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • 3. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • dinner prep - 3 days
    1. Tofu lo-mein
    495 cals, 29p, 28c, 25f (per meal)
  • Extra firm tofu
    24 oz (680g)
  • Olive oil
    3 tbsp (45mL)
  • Frozen mixed veggies
    24 oz (680g)
  • Water
    2 1/4 cup(s) (533mL)
  • Soy sauce
    1 1/2 tbsp (23mL)
  • Oriental flavored ramen
    1 1/2 packet (9g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut in to bite size 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.
    dinner prep - 2 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    4 tsp (20mL)
  • Onion
    2 2/3 tbsp, chopped (27g)
  • Garlic, minced
    1 2/3 clove(s) (5g)
  • Green pepper
    4 tsp, chopped (12g)
  • Seitan, chicken style
    5 1/3 oz (151g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Water
    2 tsp (10mL)
  • Salt
    2/3 dash (1g)
  • Recipe has been scaled from original by 0.33x. 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
    200 cals, 7p, 5c, 14f (per meal)
  • Garlic, diced
    2 clove (6g)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Olive oil
    2 tbsp (30mL)
  • Fresh spinach
    16 cup(s) (480g)
  • Recipe has been scaled from original by 2x. 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. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • lunch prep - 2 days
    1. Vegan grilled cheese
    165 cals, 5p, 17c, 8f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Vegan cheese, sliced
    1 slice(s) (20g)
  • Oil
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low with half of the oil.
    2
    Place one slice of bread on the skillet and top with cheese and the other slice of bread.
    3
    Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
    2. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • ,
  • Almonds
    4 tbsp, whole (36g)
  • 3. 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.
    breakfast prep - 3 days
    1. Strawberries
    105 cals, 2p, 16c, 1f (per meal)
  • ,
  • Strawberries
    6 cup, whole (864g)
  • 2. Roasted cashews
    140 cals, 4p, 7c, 11f (per meal)
  • ,
  • Roasted cashews
    2 2/3 tbsp, halves and whole (23g)
  • lunch prep - 1 days
    1. Peanut butter and jelly sandwich
    190 cals, 6p, 28c, 5f (per meal)
  • Bread
    1 slice (32g)
  • Peanut butter
    1/2 tbsp (8g)
  • Jelly
    1 serving 1 tbsp (21g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the peanut butter on one slice of bread and the jelly on the other.
    2
    Put the slices of bread together and enjoy.
    2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • Almonds
    2 tbsp, whole (18g)
  • 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 - 1 days
    1. Baked tofu
    300 cals, 30p, 7c, 16f (per meal)
  • Extra firm tofu
    10 2/3 oz (302g)
  • Fresh ginger, peeled and grated
    2/3 slices (1" dia) (1g)
  • Sesame seeds
    2 tsp (6g)
  • Soy sauce
    1/3 cup (80mL)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Simple sauteed spinach
    100 cals, 4p, 2c, 7f (per meal)
  • Garlic, diced
    1/2 clove (2g)
  • Black pepper
    1 dash, ground (0g)
  • Salt
    1 dash (1g)
  • Olive oil
    1/2 tbsp (8mL)
  • Fresh spinach
    4 cup(s) (120g)
  • Recipe has been scaled from original by 0.5x. 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.
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