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
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 (1600cal, 113g protein, 93g net carbs, 71g fat, 34g fiber per day) cannot be customized.
Day 1
1575cal, 117g protein, 92g net carbs, 67g fat, 33g fiber
3/4 serving(s) (362cal, 14p, 30c, 19f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (183cal, 9p, 2c, 15f)
4 lettuce wrap(s) (352cal, 25p, 27c, 15f)
15 chips (116cal, 1p, 10c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1550cal, 116g protein, 94g net carbs, 61g fat, 39g fiber
3/4 serving(s) (362cal, 14p, 30c, 19f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (183cal, 9p, 2c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1575cal, 111g protein, 91g net carbs, 71g fat, 35g fiber
1 serving(s) (270cal, 7p, 10c, 21f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (183cal, 9p, 2c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1625cal, 113g protein, 95g net carbs, 78g fat, 24g fiber
1 ball(s) (135cal, 6p, 2c, 10f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 serving(s) (270cal, 7p, 10c, 21f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2/3 cup(s) (68cal, 3p, 3c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1575cal, 116g protein, 95g net carbs, 66g fat, 33g fiber
1 ball(s) (135cal, 6p, 2c, 10f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 serving(s) (373cal, 16p, 33c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
2/3 cup(s) (68cal, 3p, 3c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1675cal, 113g protein, 85g net carbs, 80g fat, 39g fiber
1 serving(s) (373cal, 16p, 33c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1625cal, 109g protein, 95g net carbs, 75g fat, 33g fiber
1/2 serving(s) (218cal, 8p, 22c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (56 items)
Other
Sweet potato chips
15 chips (21g)
Coleslaw mix
1 cup (90g)
Edamame, dry roasted
1 cup (90g)
Curry paste
1 tbsp (15g)
Lentil pasta
4 oz (113g)
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Soy milk, unsweetened
3 cup (720mL)
Almond flour
1 tbsp (7g)
Vegetables and Vegetable Products
Romaine lettuce
1 1/4 head (774g)
Bell pepper
2 large (320g)
Tomatoes
2 medium whole (2-3/5" dia) (246g)
Carrots
3/4 medium (46g)
Garlic
2 clove(s) (6g)
Sun-dried tomatoes
1/3 cup (18g)
Zucchini
2 medium (392g)
Onion
2 medium (2-1/2" dia) (235g)
Fresh spinach
1/2 package (~10 oz) (128g)
Tomato paste
2 tbsp (32g)
Frozen mixed veggies
1/2 lbs (227g)
Sweet potatoes
1/4 sweetpotato, 5" long (53g)
Legumes and Legume Products
Tempeh
4 oz (113g)
Lentils, raw
1/2 cup (96g)
Roasted peanuts
2/3 cup (97g)
Hummus
1/4 lbs (96g)
Chickpeas, canned
1 1/4 can (560g)
Soy sauce
1/2 tbsp (8mL)
Extra firm tofu
1/2 lbs (227g)
Soups, Sauces, and Gravies
Barbecue sauce
2 tbsp (34g)
Pasta sauce
1/4 jar (24 oz) (168g)
Oriental flavored ramen
1/2 package with flavor packet (43g)
Fats and Oils
Oil
1 2/3 oz (51mL)
Salad dressing
2 1/4 tbsp (34mL)
Olive oil
1 1/4 tbsp (19mL)
Beverages
Water
17 1/4 cup(s) (4088mL)
Protein powder
1 lbs (471g)
Almond milk, unsweetened
1/2 gallon (1999mL)
Fruits and Fruit Juices
Strawberries
3 cup, whole (432g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Fruit juice
10 2/3 fl oz (320mL)
Applesauce
2 to-go container (~4 oz) (244g)
Lime juice
1 tbsp (15mL)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1/2 tbsp (8mL)
Clementines
2 fruit (148g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Coconut milk, canned
3/4 cup (180mL)
Walnuts
1/3 cup, chopped (39g)
Almond butter
2 tbsp (31g)
Almonds
2 tbsp, whole (18g)
Spices and Herbs
Salt
3 dash (2g)
Fresh basil
1/3 cup leaves, whole (8g)
Garlic powder
4 dash (2g)
Black pepper
2 dash, ground (1g)
Ground cumin
1/4 oz (7g)
Paprika
2 tsp (5g)
dinner prep - 1 days
1. Bbq tempeh lettuce wrap
350 cals, 25p, 27c, 15f (per meal)
4 leaf inner (24g)
4 oz (113g)
2 tbsp (34g)
1 cup (90g)
1/2 tsp (3mL)
1/2 small (37g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Sweet potato chips
115 cals, 1p, 10c, 8f (per meal)
15 chips (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 3 days
snack prep - 3 days
lunch prep - 2 days
1. Curried lentils
360 cals, 14p, 30c, 19f (per meal)
1/2 cup (96g)
1 cup(s) (237mL)
1 dash (1g)
3/4 cup (180mL)
1 tbsp (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch prep - 2 days
1. Sun-dried tomato walnut pesto zoodles
270 cals, 7p, 10c, 21f (per meal)
1/2 cup(s) (119mL)
2 clove(s) (6g)
1/3 cup leaves, whole (8g)
1/3 cup, chopped (39g)
1 tbsp (15mL)
1/3 cup (18g)
2 medium (392g)
1
In a food processor, add the sun-dried tomatoes, walnuts, basil, garlic, and salt/pepper (to taste), and blend until smooth.
2
Add in the water a tablespoon at a time and pulse until the pesto is smooth and creamy. Add more/less water to get to desired consistency.
3
Pour over zoodles, mix well, and serve.
4
Leftover note: Keep extra pesto mixture in an airtight container in the fridge. Serve over freshly-spiralized zucchini when ready to eat.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
snack prep - 2 days
1. Bell pepper strips and hummus
85 cals, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 2 days
1. Almond protein balls
135 cals, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
lunch prep - 2 days
1. Spanish chickpeas
375 cals, 16p, 33c, 13f (per meal)
1 tbsp (6g)
2 tsp (5g)
1 tbsp (15mL)
1 cup(s) (237mL)
4 oz (113g)
1 can (448g)
2 tbsp (32g)
1 large (164g)
1 large (150g)
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
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.
breakfast prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
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.
snack prep - 2 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Tofu lo-mein
340 cals, 17p, 26c, 16f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
3/4 cup(s) (178mL)
1/2 tbsp (8mL)
1/2 package with flavor packet (43g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized 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.
lunch prep - 1 days
1. Chickpea & sweet potato salad
220 cals, 8p, 22c, 8f (per meal)
2 dash (1g)
4 dash (1g)
1/4 tbsp (4mL)
1/2 tsp (3mL)
1 tbsp (15g)
1/2 cup(s) (15g)
1/4 sweetpotato, 5" long (53g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C) and line a baking tray with parchment paper; set aside.
2
Toss cubed sweet potatoes with half of the oil and season with some salt and pepper. Spread them in the baking sheet and bake for 10 minutes.
3
Meanwhile, toss the chickpeas in the remaining half of the oil and season with the cumin, garlic powder and some salt.
4
When sweet potato timer is up, remove them from the oven and toss them and move them over to one side of the baking sheet. Add the chickpeas to the open side of the baking sheet and bake for 10 minutes until sweet potatoes are soft and chickpeas are golden. Set aside to slightly cool.
5
Prepare the dressing by mixing together the hummus with the lemon juice and some salt/pepper to taste. Add a splash of water, if desired, to make it more of a dressing-like consistency.
6
Assemble salad by tossing spinach with sweet potatoes and chickpeas. Drizzle hummus dressing on top and serve.
