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 (1475cal, 113g protein, 80g net carbs, 65g fat, 34g fiber per day) cannot be customized.
Day 1
1450cal, 117g protein, 68g net carbs, 66g fat, 27g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1 cup(s) (101cal, 4p, 4c, 8f)
16 oz (452cal, 44p, 11c, 23f)
1 serving(s) (82cal, 3p, 4c, 5f)
1 slice(s) (146cal, 7p, 15c, 5f)
1/2 serving(s) (151cal, 5p, 15c, 7f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1475cal, 95g protein, 73g net carbs, 74g fat, 33g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1 cup(s) (101cal, 4p, 4c, 8f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 serving(s) (139cal, 13p, 3c, 6f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
1 slice(s) (146cal, 7p, 15c, 5f)
1/2 serving(s) (151cal, 5p, 15c, 7f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1525cal, 118g protein, 94g net carbs, 60g fat, 36g fiber
1 serving(s) (167cal, 27p, 3c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 serving(s) (342cal, 18p, 25c, 14f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 serving(s) (285cal, 21p, 34c, 5f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1550cal, 118g protein, 89g net carbs, 63g fat, 38g fiber
1 serving(s) (167cal, 27p, 3c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 serving(s) (342cal, 18p, 25c, 14f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 serving(s) (285cal, 21p, 34c, 5f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1450cal, 124g protein, 76g net carbs, 58g fat, 30g fiber
1 serving(s) (167cal, 27p, 3c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (132cal, 9p, 6c, 7f)
2/3 cup(s) (68cal, 3p, 3c, 5f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 serving(s) (41cal, 3p, 4c, 0f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1475cal, 113g protein, 77g net carbs, 65g fat, 35g fiber
1 serving(s) (150cal, 3p, 6c, 10f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 serving(s) (132cal, 9p, 6c, 7f)
2/3 cup(s) (68cal, 3p, 3c, 5f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 serving(s) (190cal, 20p, 6c, 9f)
1/2 carrot(s) (14cal, 0p, 2c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 serving(s) (41cal, 3p, 4c, 0f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1475cal, 104g protein, 81g net carbs, 67g fat, 35g fiber
1 serving(s) (150cal, 3p, 6c, 10f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 serving(s) (240cal, 8p, 13c, 16f)
1 container(s) (191cal, 5p, 15c, 11f)
1 serving(s) (190cal, 20p, 6c, 9f)
1/2 carrot(s) (14cal, 0p, 2c, 0f)
2/3 serving(s) (226cal, 19p, 26c, 4f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (60 items)
Baked Products
Bread
1/3 lbs (160g)
Spices and Herbs
Thyme, dried
1 tsp, ground (1g)
Black pepper
3 g (3g)
Salt
1/3 oz (9g)
Balsamic vinegar
1/4 tbsp (4mL)
Garlic powder
5 dash (2g)
Turmeric, ground
2 dash (1g)
Fats and Oils
Olive oil
2 oz (59mL)
Balsamic vinaigrette
6 tbsp (90mL)
Oil
1/2 tsp (3mL)
Vegetables and Vegetable Products
Mushrooms
1/2 cup, chopped (35g)
Frozen sugar snap peas
2 cup (288g)
Fresh ginger
1 slices (1" dia) (2g)
Edamame, frozen, shelled
3 cup (354g)
Fresh parsley
3/4 sprigs (1g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (803g)
Onion
1 medium (2-1/2" dia) (100g)
Carrots
3 1/2 medium (207g)
Bell pepper
5 1/4 medium (625g)
Beets, precooked (canned or refrigerated)
9 beets (2" dia, sphere) (450g)
Garlic
3 1/2 clove(s) (11g)
Green pepper
2 tbsp, chopped (19g)
Kale leaves
1 bunch (170g)
Brussels sprouts
2 oz (57g)
Broccoli
4 tbsp chopped (23g)
Fresh green beans
3/4 cup 1/2" pieces (75g)
Frozen mixed veggies
1/6 package (10 oz ea) (48g)
Other
Vegan cheese, sliced
1 slice(s) (20g)
Cacao powder
1 tbsp (6g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Vegan chik'n strips
5 oz (142g)
Mixed greens
5 cup (150g)
Guacamole
1/2 cup (124g)
Nutritional yeast
4 tbsp (15g)
Almond yogurt, flavored
1 container (150g)
Soy milk, unsweetened
1 1/2 cup (360mL)
Teriyaki sauce
1 tbsp (14mL)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Apple cider vinegar
1/4 tbsp (0mL)
Beverages
Water
1 gallon (3571mL)
Protein powder
11 scoop (1/3 cup ea) (341g)
Almond milk, unsweetened
1/3 gallon (1339mL)
Nut and Seed Products
Chia seeds
2 tbsp (28g)
Sesame seeds
1 tbsp (9g)
Walnuts
1/2 cup shelled (50 halves) (44g)
Mixed nuts
1/3 cup (45g)
Roasted pumpkin seeds, unsalted
2 tbsp (15g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (477g)
Lime juice
2 1/2 tbsp (38mL)
Lemon
1 small (58g)
Blackberries
2 cup (288g)
Legumes and Legume Products
Hummus
9 2/3 oz (275g)
Extra firm tofu
1 1/2 lbs (616g)
Soy sauce
6 oz (145mL)
Chickpeas, canned
1/4 can (112g)
Firm tofu
14 oz (397g)
Sweets
Cocoa powder
1 tbsp (5g)
Cereal Grains and Pasta
Brown rice
10 tbsp (119g)
Seitan
10 oz (284g)
Long-grain white rice
4 tsp (15g)
dinner prep - 2 days
1. Grilled 'cheese' with mushrooms
150 cals, 5p, 15c, 7f (per meal)
1 slice(s) (32g)
4 dash, ground (1g)
1/4 tbsp (4mL)
4 tbsp, chopped (18g)
1/2 slice(s) (10g)
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. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Chocolate avocado vegan chia pudding
170 cals, 11p, 4c, 10f (per meal)
3/4 cup(s) (180mL)
2 tbsp (28g)
1 tbsp (6g)
1 slices (25g)
1/2 scoop (1/3 cup ea) (16g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
snack prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
lunch prep - 1 days
1. Baked tofu
450 cals, 44p, 11c, 23f (per meal)
1 lbs (454g)
1 slices (1" dia) (2g)
1 tbsp (9g)
1/2 cup (120mL)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (96g)
1 tsp (5mL)
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
Drizzle with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
3. Edamame
140 cals, 13p, 3c, 6f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
165 cals, 27p, 3c, 5f (per meal)
1 tsp (2g)
1 cup(s) (237mL)
1/2 cup (120mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Chik'n stir fry
285 cals, 21p, 34c, 5f (per meal)
5 oz (142g)
2 small (5-1/2" long) (100g)
3/4 cup(s) (178mL)
5 tsp (25mL)
1 medium (119g)
6 tbsp (71g)
Recipe has been scaled from original by 0.5x. 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 1/2 clove(s) (8g)
2 tbsp, chopped (19g)
1/2 lbs (227g)
2 dash, ground (1g)
1 tbsp (15mL)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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. Brown rice
85 cals, 2p, 17c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
3. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Roasted tofu & veggies
130 cals, 9p, 6c, 7f (per meal)
1/2 block (162g)
2 dash (2g)
2 dash, ground (1g)
2 oz (57g)
3/4 medium (46g)
4 tbsp chopped (23g)
1/4 medium (30g)
1/8 medium (2-1/2" dia) (14g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. 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.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.
breakfast prep - 2 days
1. Pepper strips and guacamole
150 cals, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
snack prep - 2 days
1. 'Cheesy' tofu scramble
190 cals, 20p, 6c, 9f (per meal)
1/2 lbs (198g)
1/2 clove (2g)
1 dash (0g)
1 dash (1g)
2 tbsp (8g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the water in a non-stick pan over medium heat.
2
Add the garlic and cook until fragrant.
3
Crumble the tofu into the pan and cook for a couple minutes, stirring occasionally.
4
Add in the turmeric, nutritional yeast, and salt and stir until well-combined.
5
Cook mixture for a few more minutes, adding more water if necessary.
6
Serve.
2. Carrot sticks
15 cals, 0p, 2c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Green bean, beet, & pepita salad
240 cals, 8p, 13c, 16f (per meal)
2 tbsp (30mL)
2 tbsp (15g)
1 beets (2" dia, sphere) (50g)
3/4 cup 1/2" pieces (75g)
1 cup (30g)
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
dinner prep - 1 days
1. Teriyaki seitan with veggies and rice
225 cals, 19p, 26c, 4f (per meal)
2 oz (57g)
1/2 tsp (3mL)
2 2/3 tsp (13mL)
1/6 package (10 oz ea) (48g)
4 tsp (15g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.