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, 117g protein, 87g net carbs, 68g fat, 42g fiber per day) cannot be customized.
Day 1
1600cal, 147g protein, 75g net carbs, 67g fat, 30g fiber
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1625cal, 138g protein, 87g net carbs, 63g fat, 39g fiber
1 serving(s) (422cal, 29p, 16c, 21f)
1 container (136cal, 6p, 20c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1575cal, 108g protein, 89g net carbs, 68g fat, 43g fiber
1 can(s) (247cal, 18p, 23c, 7f)
1 3/4 cup(s) (126cal, 3p, 12c, 1f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 1/2 serving(s) (169cal, 7p, 21c, 3f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1575cal, 111g protein, 96g net carbs, 66g fat, 42g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1 3/4 cup(s) (126cal, 3p, 12c, 1f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 1/2 serving(s) (169cal, 7p, 21c, 3f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1600cal, 105g protein, 89g net carbs, 73g fat, 42g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 tender(s) (114cal, 8p, 10c, 5f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (328cal, 16p, 30c, 8f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1625cal, 112g protein, 91g net carbs, 68g fat, 53g fiber
2 tender(s) (114cal, 8p, 10c, 5f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 serving(s) (172cal, 11p, 4c, 9f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 serving(s) (328cal, 16p, 30c, 8f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1550cal, 102g protein, 80g net carbs, 73g fat, 43g fiber
1/2 serving(s) (206cal, 6p, 19c, 8f)
1 cup(s) (55cal, 1p, 5c, 3f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1/2 serving(s) (172cal, 11p, 4c, 9f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1/2 serving(s) (207cal, 10p, 23c, 3f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
![Protein shake](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (50 items)
Fats and Oils
Oil
2 1/4 oz (69mL)
Salad dressing
5 tbsp (75mL)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
1/3 cup (64g)
Roasted peanuts
1 cup (158g)
Black beans
1 1/2 can (640g)
Spices and Herbs
Salt
3/4 dash (1g)
Chipotle seasoning
4 dash (1g)
Ground cumin
2 dash (1g)
Beverages
Water
16 cup(s) (3811mL)
Protein powder
14 1/2 scoop (1/3 cup ea) (450g)
Almond milk, unsweetened
3/4 cup(s) (180mL)
Vegetables and Vegetable Products
Tomatoes
30 cherry tomatoes (510g)
Sugar snap peas
3 cup, whole (189g)
Onion
1 small (64g)
Garlic
3 1/3 clove(s) (10g)
Zucchini
3 medium (588g)
Kale leaves
2/3 lbs (295g)
Fresh cilantro
2 tbsp, chopped (6g)
Fresh spinach
2 oz (57g)
Purple onions
1 medium (2-1/2" dia) (110g)
Ketchup
1 tbsp (17g)
Tomato paste
1 tsp (5g)
Sweet potatoes
1/6 sweetpotato, 5" long (35g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Sunflower kernels
2 oz (55g)
Mixed nuts
1/3 cup (45g)
Chia seeds
2 tbsp (28g)
Walnuts
4 tbsp, shelled (25g)
Fruits and Fruit Juices
Clementines
4 fruit (296g)
Raspberries
6 cup (738g)
Avocados
3/4 avocado(s) (151g)
Grapes
1 1/2 cup (138g)
Lemon juice
1/2 tsp (3mL)
Other
Vegan sausage
1 1/2 sausage (150g)
Frozen cauliflower
1 cup (128g)
Coleslaw mix
2 cup (180g)
Soy milk yogurt
1 container(s) (150g)
Soy milk, unsweetened
5 cup (1200mL)
Meatless chik'n tenders
4 pieces (102g)
Cacao powder
1 tbsp (6g)
Vegan cheese, shredded
1 tbsp (7g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Pasta sauce
1 1/2 cup (390g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Salsa
1 tbsp (16g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Snacks
High-protein granola bar
2 bar (80g)
Baked Products
Bread
2 slice (64g)
Flour tortillas
1/2 tortilla (approx 7-8" dia) (25g)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116595/medium_thumb_c9377a67cb8d83b40d3ed430422fac88-1704238260.jpeg)
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
protein prep - 7 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/668/medium_thumb_e7d95dbbae377aea449af029e0882c01-1558498380.jpg)
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/3466/medium_thumb_b95a8ec858f613cc4b0f5f9a3dcda1b2-1567172340.jpg)
1. Sugar snap peas
40 cals, 3p, 5c, 0f (per meal)
3 cup, whole (189g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2172/medium_thumb_1ce3ec44ff0331ffa7df4474d7e0f67e-1558498680.jpg)
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
3/4 small (53g)
1 1/2 sausage (150g)
3/4 tbsp (11mL)
1 cup (128g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1050/medium_thumb_f3edc27ba1989a38676406934be80d77-1558498440.jpg)
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
snack prep - 3 days
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2322/medium_thumb_37b6e85db2a943a796c0af7d437d780b-1558498740.jpg)
1. Zoodles marinara
170 cals, 7p, 21c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/165/medium_thumb_698fe1006e3c321b5f7efd7ed60c62ce-1558498080.jpg)
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59895/medium_thumb_42bd50a92e41367750f7c4dc07bd7abb-1686766140.jpeg)
2. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59997/medium_thumb_77d01b8978c2c8a75a3fd292e9efe797-1686784740.jpeg)
3. Raspberries
125 cals, 3p, 12c, 1f (per meal)
3 1/2 cup (431g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/136/medium_thumb_abd3d3717e95025d9e4e1b9febfa3181-1558498020.jpg)
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/108321/medium_thumb_a917110e458d962203bda247cdeacbda-1700971920.jpg)
1. Chipotle stewed beans & greens
330 cals, 16p, 30c, 8f (per meal)
1 tbsp (15mL)
1/4 cup(s) (59mL)
2 tbsp, chopped (6g)
2 oz (57g)
4 dash (1g)
1 can (439g)
3 oz (85g)
2 clove(s) (6g)
1 medium (2-1/2" dia) (110g)
1
Heat oil in a saucepan over medium heat. Add only half of the onion and only half of the garlic. Cook 3-5 minutes til softened.
2
Add kale and cook 1-2 minutes until wilted.
3
Add beans, water, only half of the chipotle seasoning, and some salt and pepper. Bring to a simmer and cook until liquid reduces, 5-7 minutes.
4
In a medium bowl, add the spinach, cilantro, remaining garlic, remaining onion, and some salt and pepper. Toss.
5
Plate stewed beans next to the spinach mixture. Serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/861/medium_thumb_68fe3a4c11a45123804f35d96b55999a-1566162780.jpg)
1. Crispy chik'n tenders
115 cals, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59997/medium_thumb_77d01b8978c2c8a75a3fd292e9efe797-1686784740.jpeg)
3. Raspberries
90 cals, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/239/medium_thumb_d6c88281769a75cf38b4b8110de9e6bd-1558498080.jpg)
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
snack prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/25757/medium_thumb_032bdbe97f3d0e24ced1e2a702f80f9d-1656792840.jpg)
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.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/876/medium_thumb_4c6567d1f3524bd5e10e09fb1177aac6-1558498440.jpg)
1. Black bean vegan quesadillas
205 cals, 6p, 19c, 9f (per meal)
1/8 avocado(s) (25g)
1/4 tsp (1mL)
1/2 tortilla (approx 7-8" dia) (25g)
1/8 can (55g)
1 tbsp (16g)
1 tbsp (7g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59895/medium_thumb_42bd50a92e41367750f7c4dc07bd7abb-1686766140.jpeg)
3. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/19152/medium_thumb_6a70ffbc62340290f98a97554e18997a-1634255460.jpg)
1. Black bean & sweet potato stew
205 cals, 10p, 23c, 3f (per meal)
1 tsp (5g)
1/2 tsp (3mL)
4 tbsp, chopped (10g)
1/2 tsp (3mL)
2 dash (1g)
1/3 clove(s) (1g)
1/6 small (12g)
1/6 sweetpotato, 5" long (35g)
1/2 cup(s) (119mL)
1/3 can (146g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.