1800 calorie low carb vegan meal plan
In just a few clicks, generate your own 1800 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 (1775cal, 129g protein, 99g net carbs, 80g fat, 36g fiber per day) cannot be customized.
Day 1
1725cal, 123g protein, 91g net carbs, 85g fat, 29g fiber
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
6 oz mushrooms (143cal, 5p, 4c, 11f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1800cal, 140g protein, 108g net carbs, 78g fat, 27g fiber
1 serving(s) (389cal, 16p, 32c, 19f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1775cal, 118g protein, 96g net carbs, 85g fat, 38g fiber
1 serving(s) (389cal, 16p, 32c, 19f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 serving(s) (396cal, 27p, 18c, 20f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1750cal, 126g protein, 99g net carbs, 77g fat, 40g fiber
2 1/2 serving(s) (502cal, 23p, 35c, 26f)
1 1/2 serving(s) (396cal, 27p, 18c, 20f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1800cal, 138g protein, 93g net carbs, 81g fat, 36g fiber
2 1/2 serving(s) (502cal, 23p, 35c, 26f)
1 serving(s) (167cal, 27p, 3c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 patty (254cal, 20p, 22c, 6f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
2 cup(s) (142cal, 6p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1800cal, 132g protein, 97g net carbs, 82g fat, 35g fiber
1 wrap(s) (357cal, 18p, 38c, 13f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (167cal, 27p, 3c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 patty (254cal, 20p, 22c, 6f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
2 cup(s) (142cal, 6p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1750cal, 128g protein, 108g net carbs, 69g fat, 47g fiber
1 wrap(s) (357cal, 18p, 38c, 13f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (167cal, 27p, 3c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (386cal, 22p, 39c, 5f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (54 items)
Fats and Oils
Oil
1/4 lbs (109mL)
Olive oil
1 1/2 oz (44mL)
Vegetables and Vegetable Products
Garlic
11 clove(s) (33g)
Kale leaves
4 cup, chopped (160g)
Mushrooms
15 1/4 oz (433g)
Onion
1 1/2 medium (2-1/2" dia) (163g)
Green pepper
4 tsp, chopped (12g)
Frozen green beans
1 1/3 cup (161g)
Brussels sprouts
6 oz (170g)
Carrots
2 1/4 medium (137g)
Broccoli
3/4 cup chopped (68g)
Bell pepper
3/4 medium (89g)
Cauliflower
5 cup chopped (535g)
Tomatoes
4 medium whole (2-3/5" dia) (516g)
Fresh spinach
2 cup(s) (60g)
Cucumber
1/2 cup slices (52g)
Soups, Sauces, and Gravies
Vegetable broth
2 1/2 cup(s) (mL)
Salsa
6 tbsp (98g)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Roasted peanuts
6 tbsp (55g)
Lentils, raw
13 1/4 tbsp (160g)
Extra firm tofu
1 1/2 block (486g)
Hummus
4 tbsp (60g)
Black beans
3/4 can(s) (329g)
Nut and Seed Products
Almonds
2 1/2 oz (67g)
Walnuts
4 tbsp, shelled (25g)
Roasted cashews
10 tbsp, halves and whole (86g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
2 oz (57g)
Beverages
Water
1 1/4 gallon (4877mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
6 1/2 cup (1560mL)
Sweets
Chocolate, dark, 70-85%
11 square(s) (110g)
Cocoa powder
1 tbsp (5g)
Fruits and Fruit Juices
Raspberries
2 1/4 cup (277g)
Orange
4 orange (616g)
Lemon juice
1 1/6 fl oz (35mL)
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1/2 tbsp (8mL)
Cereal Grains and Pasta
Seitan
13 1/3 oz (378g)
Spices and Herbs
Black pepper
3 1/2 tsp, ground (8g)
Salt
3/4 tbsp (14g)
Ground cumin
1/2 tbsp (3g)
Crushed red pepper
1 tsp (2g)
Onion powder
5 tsp (12g)
Garlic powder
1 dash (0g)
Other
Frozen riced cauliflower
4 cup, frozen (424g)
Veggie burger patty
4 patty (284g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Mixed greens
1/2 cup (15g)
Meatless chik'n tenders
5 oz (142g)
Snacks
Small granola bar
2 bar (50g)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Dairy and Egg Products
Sour cream
1 1/2 tbsp (18g)
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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 3 days
snack prep - 2 days
1. Dark chocolate & raspberries
70 cals, 1p, 4c, 4f (per meal)
lunch prep - 1 days
1. Garlic pepper seitan
455 cals, 41p, 22c, 22f (per meal)
4 tsp (20mL)
2 2/3 tbsp, chopped (27g)
1 2/3 clove(s) (5g)
4 tsp, chopped (12g)
1/3 lbs (151g)
1 1/3 dash, ground (0g)
2 tsp (10mL)
2/3 dash (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Sauteed mushrooms
145 cals, 5p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
dinner prep - 1 days
1. Simple seitan
485 cals, 60p, 27c, 15f (per meal)
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Lentil kale salad
390 cals, 16p, 32c, 19f (per meal)
1 tsp (2g)
2 cup(s) (474mL)
1 tsp (2g)
2 clove(s) (6g)
2 tbsp (30mL)
2 tbsp, slivered (14g)
2 tbsp (30mL)
3 cup, chopped (120g)
1/2 cup (96g)
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
snack prep - 2 days
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Roasted tofu & veggies
395 cals, 27p, 18c, 20f (per meal)
1 1/2 block (486g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
6 oz (170g)
2 1/4 medium (137g)
3/4 cup chopped (68g)
3/4 medium (89g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
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.
lunch prep - 2 days
1. Vegan cream of mushroom soup
500 cals, 23p, 35c, 26f (per meal)
5 cup chopped (535g)
5 cup(s) (1200mL)
5 tsp (12g)
1 1/4 tsp (8g)
2 1/2 tsp (13mL)
3 3/4 cup, pieces or slices (263g)
2 1/2 clove (8g)
2 1/2 tsp, ground (6g)
1 1/4 small (88g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
breakfast prep - 2 days
dinner 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. Spinach cauliflower mince
140 cals, 6p, 2c, 9f (per meal)
4 tsp (20mL)
4 cup, frozen (424g)
2 cup(s) (60g)
4 clove(s) (12g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
3. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack 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.
breakfast prep - 2 days
lunch prep - 2 days
1. Mediterranean vegan chik'n wrap
355 cals, 18p, 38c, 13f (per meal)
2 slice(s), thin/small (30g)
1/2 cup slices (52g)
4 tbsp (60g)
1/2 cup (15g)
2 tortilla (approx 7-8" dia) (98g)
5 oz (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
2. 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.
dinner prep - 1 days
1. Black bean and salsa soup
385 cals, 22p, 39c, 5f (per meal)
3/4 can(s) (329g)
1/2 cup(s) (mL)
6 tbsp (98g)
3 dash (1g)
1 1/2 tbsp (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.