7-day meal plan with recipes and a grocery list
1700 calorie low carb vegan meal plan
1675calories
129gprotein
97gnet carbs
69gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1675cals, 123g protein, 103g net carbs, 70g fat 32g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 serving(s) · 167cal, 27p, 3c, 5f
Walnuts
1/6 cup(s) · 131cal, 3p, 1c, 12f
Lunch
Veggie burger patty
2 patty · 254cal, 20p, 22c, 6f
Roasted brussels sprouts
2 serving(s) · 232cal, 7p, 12c, 14f
Dinner
Belizean rice & beans
1 serving(s) · 362cal, 10p, 51c, 10f
Simple mixed greens salad
2 serving(s) · 136cal, 3p, 8c, 9f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 2
1675cals, 132g protein, 76g net carbs, 76g fat 37g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 serving(s) · 167cal, 27p, 3c, 5f
Walnuts
1/6 cup(s) · 131cal, 3p, 1c, 12f
Lunch
Veggie burger patty
2 patty · 254cal, 20p, 22c, 6f
Roasted brussels sprouts
2 serving(s) · 232cal, 7p, 12c, 14f
Dinner
Chickpea & kale soup
1 serving(s) · 273cal, 13p, 28c, 7f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 3
1650cals, 140g protein, 95g net carbs, 60g fat 45g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 serving(s) · 167cal, 27p, 3c, 5f
Walnuts
1/6 cup(s) · 131cal, 3p, 1c, 12f
Lunch
Bbq tempeh lettuce wrap
4 lettuce wrap(s) · 329cal, 26p, 26c, 9f
Carrots and hummus
2 serving(s) · 164cal, 6p, 14c, 6f
Dinner
Zoodles marinara
3 serving(s) · 338cal, 13p, 42c, 6f
Soy milk
1 3/4 cup(s) · 148cal, 12p, 4c, 8f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 4
1650cals, 125g protein, 108g net carbs, 60g fat 46g fiber per day
Breakfast
Indian tofu scramble
1/2 serving(s) · 189cal, 10p, 12c, 10f
Vegan breakfast sausage links
1 links · 38cal, 5p, 1c, 2f
Lunch
Bbq tempeh lettuce wrap
4 lettuce wrap(s) · 329cal, 26p, 26c, 9f
Carrots and hummus
2 serving(s) · 164cal, 6p, 14c, 6f
Snacks
Super simple green smoothie
1/2 serving(s) · 115cal, 1p, 6c, 9f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Dinner
Zoodles marinara
3 serving(s) · 338cal, 13p, 42c, 6f
Soy milk
1 3/4 cup(s) · 148cal, 12p, 4c, 8f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 5
1675cals, 117g protein, 99g net carbs, 77g fat 30g fiber per day
Breakfast
Indian tofu scramble
1/2 serving(s) · 189cal, 10p, 12c, 10f
Vegan breakfast sausage links
1 links · 38cal, 5p, 1c, 2f
Lunch
Vegan chili con 'carne'
1 serving(s) · 291cal, 20p, 25c, 8f
Simple mixed greens salad
3 serving(s) · 203cal, 4p, 13c, 14f
Snacks
Super simple green smoothie
1/2 serving(s) · 115cal, 1p, 6c, 9f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 6
1675cals, 128g protein, 103g net carbs, 66g fat 37g fiber per day
Breakfast
Medium toasted bagel with vegan cream cheese
1/2 bagel(s) · 192cal, 6p, 29c, 5f
Protein shake (almond milk)
1/2 serving(s) · 105cal, 14p, 3c, 4f
Lunch
Vegan chili con 'carne'
1 serving(s) · 291cal, 20p, 25c, 8f
Simple mixed greens salad
3 serving(s) · 203cal, 4p, 13c, 14f
Dinner
Vegan sausage & veggie sheet pan
1/2 serving(s) · 240cal, 16p, 15c, 11f
Simple salad with tomatoes and carrots
2 serving(s) · 196cal, 8p, 14c, 6f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 7
1675cals, 137g protein, 91g net carbs, 72g fat 29g fiber per day
Breakfast
Medium toasted bagel with vegan cream cheese
1/2 bagel(s) · 192cal, 6p, 29c, 5f
Protein shake (almond milk)
1/2 serving(s) · 105cal, 14p, 3c, 4f
Lunch
Vegan sausage
1 sausage(s) · 268cal, 28p, 11c, 12f
Simple mixed greens salad
3 1/2 serving(s) · 237cal, 5p, 15c, 16f
Dinner
Vegan sausage & veggie sheet pan
1/2 serving(s) · 240cal, 16p, 15c, 11f
Simple salad with tomatoes and carrots
2 serving(s) · 196cal, 8p, 14c, 6f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Grocery List (60 items)
Nut and Seed Products
Coconut milk, canned
1/2 cup
Walnuts
1/2 cup, shelled
Mixed nuts
1/2 cup
Sunflower kernels
2 oz
Legumes and Legume Products
Kidney beans
5/8 can
Roasted peanuts
1/2 cup
Chickpeas, canned
1/2 can(s)
Tempeh
1/2 lbs
Hummus
1/2 cup
Firm tofu
1/2 lbs
Extra firm tofu
6 oz
Soy sauce
1 tsp
Lentils, raw
2 3/4 tbsp
Vegetarian burger crumbles
1/3 package (12 oz)
46 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Belizean rice & beans
362cal, 10p, 51c, 10f (per meal)
3 tbsp (45mL)
1/4 can (112g)
1/6 cup(s) (44mL)
4 tbsp (46g)
3/4 clove(s) (2g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
1/8 medium (2-1/2" dia) (14g)
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
136cal, 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.
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
167cal, 27p, 3c, 5f (per meal)
1 cup(s) (237mL)
1/2 cup (120mL)
1 tsp (2g)
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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Veggie burger patty
254cal, 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
232cal, 7p, 12c, 14f (per meal)
4 dash (3g)
1/3 tsp, ground (1g)
1 lbs (454g)
2 tbsp (30mL)
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.
snack prep - 3 days
dinner prep - 1 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (per meal)
2 cup(s) (mL)
1/2 tsp (3mL)
1 clove(s) (3g)
1/2 can(s) (224g)
1 cup, chopped (40g)
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.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
329cal, 26p, 26c, 9f (per meal)
1 tsp (5mL)
2 cup (180g)
4 tbsp (68g)
8 leaf inner (48g)
1/2 lbs (227g)
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
164cal, 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.
dinner prep - 2 days
1. Zoodles marinara
338cal, 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.
breakfast prep - 2 days
1. Indian tofu scramble
189cal, 10p, 12c, 10f (per meal)
2 oz, cherry tomatoes (57g)
1 oz (28g)
1/2 lbs (198g)
1 tsp (3g)
1 tsp (2g)
4 dash (1g)
3/4 tbsp (11mL)
3 oz (85g)
1/4 shallot (28g)
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
38cal, 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.
snack prep - 2 days
1. Super simple green smoothie
115cal, 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.
dinner prep - 1 days
1. Tofu lo-mein
508cal, 25p, 39c, 24f (per meal)
6 oz (170g)
1 tsp (6mL)
1/2 cup(s) (133mL)
3/4 tbsp (11mL)
6 oz (170g)
3/8 package with flavor packet (32g)
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'
291cal, 20p, 25c, 8f (per meal)
2 tsp (10mL)
2 2/3 tbsp (32g)
1/3 package (12 oz) (113g)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 cup(s) (mL)
1/3 can (~14.5 oz) (135g)
1 clove(s) (3g)
1/3 can (149g)
2/3 medium (79g)
1/3 medium (2-1/2" dia) (37g)
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
203cal, 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
192cal, 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)
105cal, 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
240cal, 16p, 16c, 11f (per meal)
2 tsp (10mL)
4 dash (2g)
1 medium (61g)
1 cup chopped (91g)
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
196cal, 8p, 14c, 6f (per meal)
3 tbsp (45mL)
2 hearts (1000g)
2 medium whole (2-3/5" dia) (246g)
1 medium (61g)
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
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens salad
237cal, 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.
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