1700 calorie low carb vegan meal plan
In just a few clicks, generate your own 1700 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 (1675cal, 129g protein, 97g net carbs, 69g fat, 37g fiber per day) cannot be customized.
Day 1
1675cal, 123g protein, 103g net carbs, 70g fat, 32g fiber
1 serving(s) (167cal, 27p, 3c, 5f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 patty (254cal, 20p, 22c, 6f)
2 serving(s) (232cal, 7p, 12c, 14f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 serving(s) (362cal, 10p, 51c, 10f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1675cal, 132g protein, 76g net carbs, 76g fat, 37g fiber
1 serving(s) (167cal, 27p, 3c, 5f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 patty (254cal, 20p, 22c, 6f)
2 serving(s) (232cal, 7p, 12c, 14f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1650cal, 140g protein, 95g net carbs, 60g fat, 45g fiber
1 serving(s) (167cal, 27p, 3c, 5f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
4 lettuce wrap(s) (329cal, 26p, 26c, 9f)
2 serving(s) (164cal, 6p, 14c, 6f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1650cal, 125g protein, 108g net carbs, 60g fat, 46g fiber
1/2 serving(s) (189cal, 10p, 12c, 10f)
1 links (38cal, 5p, 1c, 2f)
4 lettuce wrap(s) (329cal, 26p, 26c, 9f)
2 serving(s) (164cal, 6p, 14c, 6f)
1/2 serving(s) (115cal, 1p, 6c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1675cal, 117g protein, 99g net carbs, 77g fat, 30g fiber
1/2 serving(s) (189cal, 10p, 12c, 10f)
1 links (38cal, 5p, 1c, 2f)
1 serving(s) (291cal, 20p, 25c, 8f)
3 serving(s) (203cal, 4p, 13c, 14f)
1/2 serving(s) (115cal, 1p, 6c, 9f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 serving(s) (508cal, 25p, 39c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1675cal, 128g protein, 103g net carbs, 66g fat, 37g fiber
1/2 bagel(s) (192cal, 6p, 29c, 5f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 serving(s) (291cal, 20p, 25c, 8f)
3 serving(s) (203cal, 4p, 13c, 14f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1675cal, 137g protein, 91g net carbs, 72g fat, 29g fiber
1/2 bagel(s) (192cal, 6p, 29c, 5f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 sausage(s) (268cal, 28p, 11c, 12f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (60 items)
Other
Mixed greens
17 1/4 cup (518g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Veggie burger patty
4 patty (284g)
Soy milk, unsweetened
1/4 gallon (1080mL)
Coleslaw mix
2 cup (180g)
Vegan breakfast sausage links
2 links (45g)
Dairy-free cream cheese
2 tbsp (30g)
Italian seasoning
4 dash (2g)
Vegan sausage
2 sausage (200g)
Fats and Oils
Salad dressing
1 1/4 cup (304mL)
Olive oil
2 3/4 tbsp (41mL)
Oil
1 1/4 oz (38mL)
Vegetables and Vegetable Products
Garlic
2 3/4 clove(s) (8g)
Onion
1/2 medium (2-1/2" dia) (50g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Brussels sprouts
1 lbs (454g)
Kale leaves
1 cup, chopped (40g)
Zucchini
6 medium (1176g)
Baby carrots
32 medium (320g)
Romaine lettuce
1 2/3 head (1048g)
Bell pepper
1 large (153g)
Fresh spinach
1/6 10oz package (43g)
Potatoes
6 1/4 oz (177g)
Shallots
1/4 shallot (28g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (303g)
Frozen mixed veggies
6 oz (170g)
Canned stewed tomatoes
1/3 can (~14.5 oz) (135g)
Carrots
2 medium (122g)
Broccoli
1 cup chopped (91g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Beverages
Water
17 3/4 cup(s) (4207mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Almond milk, unsweetened
2 1/2 cup (600mL)
Legumes and Legume Products
Kidney beans
5/8 can (261g)
Chickpeas, canned
1/2 can (224g)
Roasted peanuts
1/2 cup (73g)
Hummus
1/2 cup (120g)
Tempeh
1/2 lbs (227g)
Firm tofu
1/2 lbs (198g)
Soy sauce
1 tsp (6mL)
Extra firm tofu
6 oz (170g)
Lentils, raw
2 3/4 tbsp (32g)
Vegetarian burger crumbles
1/3 package (12 oz) (113g)
Nut and Seed Products
Coconut milk, canned
1/2 cup (134mL)
Walnuts
1/2 cup, shelled (56g)
Mixed nuts
1/2 cup (75g)
Sunflower kernels
2 oz (57g)
Sweets
Cocoa powder
1 tbsp (5g)
Spices and Herbs
Salt
4 dash (3g)
Black pepper
1/3 tsp, ground (1g)
Ground cumin
1/4 tbsp (2g)
Curry powder
1 tsp (2g)
Turmeric, ground
1 tsp (3g)
Chili powder
1/3 tsp (1g)
Soups, Sauces, and Gravies
Vegetable broth
2 1/3 cup(s) (mL)
Pasta sauce
3 cup (780g)
Barbecue sauce
4 tbsp (68g)
Oriental flavored ramen
3/8 package with flavor packet (32g)
Fruits and Fruit Juices
Pineapple, frozen
1/2 cup, chunks (83g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
dinner prep - 1 days
1. Belizean rice & beans
360 cals, 10p, 51c, 10f (per meal)
3/4 clove(s) (2g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
4 tbsp (46g)
1/6 cup(s) (44mL)
1/4 can (112g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
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.
snack prep - 3 days
lunch prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Roasted brussels sprouts
230 cals, 7p, 12c, 14f (per meal)
1 lbs (454g)
2 tbsp (30mL)
4 dash (3g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
dinner prep - 1 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
dinner prep - 2 days
1. Zoodles marinara
340 cals, 13p, 42c, 6f (per meal)
Recipe has been scaled from original by 3x. 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
1. Bbq tempeh lettuce wrap
330 cals, 26p, 26c, 9f (per meal)
8 leaf inner (48g)
1/2 lbs (227g)
4 tbsp (68g)
2 cup (180g)
1 tsp (5mL)
1 small (74g)
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. Carrots and hummus
165 cals, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
snack prep - 2 days
1. Super simple green smoothie
115 cals, 1p, 6c, 9f (per meal)
1/4 cup(s) (8g)
3 tbsp (45mL)
4 tbsp, chunks (41g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Blend coconut milk and spinach in a blender until completely smooth.
2
Add frozen pineapple chunks and blend again, until smooth.
3
Serve.
breakfast prep - 2 days
1. Indian tofu scramble
190 cals, 10p, 12c, 10f (per meal)
3 oz (85g)
4 dash (1g)
3/4 tbsp (11mL)
1 tsp (2g)
1 tsp (3g)
1/4 shallot (28g)
1 oz (28g)
2 oz, cherry tomatoes (57g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Add potatoes to a baking sheet and toss with half of the oil and some salt and pepper. Roast until tender, about 20-25 minutes.
2
Meanwhile, heat remaining half of the oil in a skillet over medium heat. Add spices, tomatoes, shallot, and some salt and pepper. Stir and cook for 1-2 minutes until fragrant.
3
Crumble tofu into the skillet and stir. Cook until tomatoes are nearly bursting and tofu is warmed through, about 5 minutes. Stir in spinach and cook until wilted, 1-2 minutes.
4
Add roast potatoes to the scrambled tofu and serve.
2. Vegan breakfast sausage links
40 cals, 5p, 1c, 2f (per meal)
2 links (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
dinner prep - 1 days
1. Tofu lo-mein
510 cals, 25p, 39c, 24f (per meal)
6 oz (170g)
3/4 tbsp (11mL)
1/2 cup(s) (133mL)
1 tsp (6mL)
3/8 package with flavor packet (32g)
6 oz (170g)
Recipe has been scaled from original by 0.38x. 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 - 2 days
1. Vegan chili con 'carne'
290 cals, 20p, 25c, 8f (per meal)
2 tsp (10mL)
1 clove(s) (3g)
1/3 can (149g)
2 2/3 tbsp (32g)
1/3 package (12 oz) (113g)
1/3 can (~14.5 oz) (135g)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 cup(s) (mL)
1/3 medium (2-1/2" dia) (37g)
2/3 medium (79g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.
2. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Medium toasted bagel with vegan cream cheese
190 cals, 6p, 29c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. 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.
snack prep - 2 days
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
3 tbsp (45mL)
2 medium whole (2-3/5" dia) (246g)
1 medium (61g)
2 hearts (1000g)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.