1600 calorie low carb vegan meal plan

In just a few clicks, generate your own 1600 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 (1625cal, 130g protein, 97g net carbs, 67g fat, 30g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Edamame
Tofu lo-mein, tomato and avocado salad
Crispy tenders
Protein shake (almond milk), clementine
Tue
Wed
Thu
Strawberries, roasted almonds
Basic tofu sandwich
Chunky canned soup (non-creamy), tomato and avocado salad
Fri
Pumpkin seeds, clementine
Sat
Vegan grilled cheese, avocado
Baked tofu, fruit juice
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Vegetables and Vegetable Products
Onion
2 1/2 tbsp minced (38g)
Tomatoes
2 medium whole (2-3/5" dia) (234g)
Frozen mixed veggies
20 oz (567g)
Edamame, frozen, shelled
6 cup (708g)
Ketchup
6 tbsp (102g)
Fresh ginger
5/6 slices (1" dia) (2g)
Fruits and Fruit Juices
Lime juice
2 1/2 tbsp (38mL)
Avocados
1 3/4 avocado(s) (352g)
Clementines
6 fruit (444g)
Strawberries
8 cup, whole (1152g)
Lemon juice
1/2 tsp (3mL)
Fruit juice
6 fl oz (180mL)
Fats and Oils
Olive oil
3 tbsp (47mL)
Vegan mayonnaise
1 tbsp (15g)
Oil
1 tbsp (15mL)
Spices and Herbs
Garlic powder
5 dash (2g)
Salt
5 dash (4g)
Black pepper
5 dash, ground (1g)
Legumes and Legume Products
Extra firm tofu
33 1/3 oz (945g)
Soy sauce
5 oz (119mL)
Firm tofu
4 slice(s) (336g)
Beverages
Water
11 cup(s) (2579mL)
Almond milk
4 cup (960mL)
Protein powder
13 scoop (1/3 cup ea) (403g)
Soups, Sauces, and Gravies
Oriental flavored ramen
1 1/4 packet (7g)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Other
Meatless chik'n tenders
24 pieces (612g)
Mixed greens
2 oz (57g)
Vegan cheese, sliced
4 slice(s) (80g)
Baked Products
Bread
6 3/4 oz (192g)
Nut and Seed Products
Almonds
6 tbsp, whole (54g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sesame seeds
2 1/2 tsp (8g)
lunch prep - 3 days
1. Tofu lo-mein
415 cals, 24p, 23c, 21f (per meal)
  • 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.
    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.
    2. Tomato and avocado salad
    115 cals, 2p, 3c, 9f (per meal)
  • 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.
    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.
    snack prep - 4 days
    1. Protein shake (almond milk)
    210 cals, 28p, 5c, 8f (per meal)
  • Almond milk
    1 cup (240mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 1
    Mix until well-combined.
    2
    Serve.
    2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • 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. Edamame
    280 cals, 26p, 7c, 11f (per meal)
  • Edamame, frozen, shelled
    6 cup (708g)
  • Recipe has been scaled from original by 12x. 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.
    dinner prep - 3 days
    1. Crispy tenders
    455 cals, 32p, 41c, 18f (per meal)
  • ,
  • 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.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    370 cals, 27p, 35c, 10f (per meal)
  • ,
  • 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.
    1
    Prepare according to instructions on package.
    2. Tomato and avocado salad
    115 cals, 2p, 3c, 9f (per meal)
  • 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.
    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. Basic tofu sandwich
    440 cals, 24p, 34c, 21f (per meal)
  • ,
  • 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)
  • 1
    Heat oil in a skillet over medium-high heat. Add tofu and cook both sides until browned.
    2
    Season tofu with whichever spices you prefer.
    3
    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)
  • ,
  • Strawberries
    8 cup, whole (1152g)
  • 2. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • snack prep - 2 days
    1. Pumpkin seeds
    185 cals, 9p, 2c, 15f (per meal)
  • Roasted pumpkin seeds, unsalted
    1/2 cup (59g)
  • 2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • lunch prep - 1 days
    1. Vegan grilled cheese
    330 cals, 10p, 34c, 16f (per meal)
  • Bread
    2 slice (64g)
  • Vegan cheese, sliced
    2 slice(s) (40g)
  • Oil
    1 tsp (5mL)
  • 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. 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
    375 cals, 37p, 9c, 20f (per 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.
    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. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • Fruit juice
    6 fl oz (180mL)
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