1600 calorie low carb vegan meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Edamame Pick days Swap	Tofu lo-mein, tomato and avocado salad Pick days Swap	Crispy tenders Pick days Swap	Protein shake (almond milk), clementine Pick days Swap
Tue
Wed
Thu	Strawberries, roasted almonds Pick days Swap	Basic tofu sandwich Pick days Swap	Chunky canned soup (non-creamy), tomato and avocado salad Pick days Swap
Fri	Pumpkin seeds, clementine Pick days Swap
Sat	Vegan grilled cheese, avocado Pick days Swap	Baked tofu, fruit juice Pick days Swap

lunch prep - 3 days

1. Tofu lo-mein

415 cals, 24p, 23c, 21f (per meal)

Scale to:

Extra firm tofu

20 oz (567g)

Olive oil

2 1/2 tbsp (38mL)

Frozen mixed veggies

20 oz (567g)

Water

2 cup(s) (444mL)

Soy sauce

1 1/4 tbsp (19mL)

Oriental flavored ramen

1 1/4 packet (7g)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

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.

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.

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.

2. Tomato and avocado salad

115 cals, 2p, 3c, 9f (per meal)

Scale to:

Onion

1 1/2 tbsp minced (23g)

Lime juice

1 1/2 tbsp (23mL)

Avocados, cubed

3/4 avocado(s) (151g)

Tomatoes, diced

3/4 medium whole (2-3/5" dia) (92g)

Olive oil

1 tsp (6mL)

Garlic powder

3 dash (1g)

Salt

3 dash (2g)

Black pepper

3 dash, ground (1g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

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.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

snack prep - 4 days

1. Protein shake (almond milk)

210 cals, 28p, 5c, 8f (per meal)

Scale to:

Almond milk

1 cup (240mL)

Protein powder

1 scoop (1/3 cup ea) (31g)

Mix until well-combined.

Serve.

2. Clementine

40 cals, 1p, 8c, 0f (per meal)

Scale to: , 1 clementine(s)

Clementines

1 fruit (74g)

protein prep - 6 days

1. Protein shake

165 cals, 36p, 1c, 1f (per meal)

Scale to: , 1 1/2 scoop

Water

1 1/2 cup(s) (356mL)

Protein powder

1 1/2 scoop (1/3 cup ea) (47g)

breakfast prep - 3 days

1. Edamame

280 cals, 26p, 7c, 11f (per meal)

Scale to:

Edamame, frozen, shelled

6 cup (708g)

Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.

Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.

dinner prep - 3 days

1. Crispy tenders

455 cals, 32p, 41c, 18f (per meal)

Scale to: , 8 tender(s)

Meatless chik'n tenders

8 pieces (204g)

Ketchup

2 tbsp (34g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Cook chik'n tenders according to package.

Serve with ketchup.

dinner prep - 2 days

1. Chunky canned soup (non-creamy)

370 cals, 27p, 35c, 10f (per meal)

Scale to: , 3 can(s)

Chunky canned soup (non-creamy varieties)

3 can (~19 oz) (1578g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Tomato and avocado salad

115 cals, 2p, 3c, 9f (per meal)

Scale to:

Onion

1 tbsp minced (15g)

Lime juice

1 tbsp (15mL)

Avocados, cubed

1/2 avocado(s) (101g)

Tomatoes, diced

1/2 medium whole (2-3/5" dia) (62g)

Olive oil

1/4 tbsp (4mL)

Garlic powder

2 dash (1g)

Salt

2 dash (2g)

Black pepper

2 dash, ground (1g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

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.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

lunch prep - 2 days

1. Basic tofu sandwich

440 cals, 24p, 34c, 21f (per meal)

Scale to: , 1 sandwich(es)

Firm tofu, rinsed and patted dry

2 slice(s) (168g)

Bread

2 slice(s) (64g)

Mixed greens

1 oz (28g)

Tomatoes

2 slice, medium (1/4" thick) (40g)

Vegan cheese, sliced

1 slice(s) (20g)

Vegan mayonnaise

1/2 tbsp (8g)

Oil

1 tsp (5mL)

Heat oil in a skillet over medium-high heat. Add tofu and cook both sides until browned.

Season tofu with whichever spices you prefer.

Assemble the sandwich by using the bread, vegan mayo, tofu, and the veggies. Feel free to add any low-calorie veggies or condiments.

breakfast prep - 3 days

1. Strawberries

140 cals, 3p, 22c, 1f (per meal)

Scale to: , 8 cup(s)

Strawberries

8 cup, whole (1152g)

2. Roasted almonds

110 cals, 4p, 2c, 9f (per meal)

Scale to: , 1/8 cup(s)

Almonds

2 tbsp, whole (18g)

snack prep - 2 days

1. Pumpkin seeds

185 cals, 9p, 2c, 15f (per meal)

Scale to:

Roasted pumpkin seeds, unsalted

1/2 cup (59g)

2. Clementine

40 cals, 1p, 8c, 0f (per meal)

Scale to: , 1 clementine(s)

Clementines

1 fruit (74g)

lunch prep - 1 days

1. Vegan grilled cheese

330 cals, 10p, 34c, 16f (per meal)

For 1 Meal

Bread

2 slice (64g)

Vegan cheese, sliced

2 slice(s) (40g)

Oil

1 tsp (5mL)

Preheat skillet to medium-low with half of the oil.

Place one slice of bread on the skillet and top with cheese and the other slice of bread.

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. Avocado

175 cals, 2p, 2c, 15f (per meal)

For 1 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.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

dinner prep - 1 days

1. Baked tofu

375 cals, 37p, 9c, 20f (per meal)

For 1 Meal

Extra firm tofu

13 1/3 oz (378g)

Fresh ginger, peeled and grated

5/6 slices (1" dia) (2g)

Sesame seeds

2 1/2 tsp (8g)

Soy sauce

6 2/3 tbsp (100mL)

Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.

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.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.

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.

Spread marinated tofu onto the prepared baking sheet.

Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.

2. Fruit juice

85 cals, 1p, 19c, 0f (per meal)

For 1 Meal

Fruit juice

6 fl oz (180mL)

1600 calorie low carb vegan meal plan

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