1900 calorie low carb vegan meal plan
In just a few clicks, generate your own 1900 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 (1900cal, 139g protein, 104g net carbs, 88g fat, 37g fiber per day) cannot be customized.
Day 1
1900cal, 141g protein, 113g net carbs, 78g fat, 47g fiber
1 serving(s) (180cal, 9p, 2c, 14f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (360cal, 11p, 20c, 23f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (210cal, 28p, 5c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
3 1/2 serving(s) (394cal, 15p, 49c, 7f)
3 1/4 cup(s) (275cal, 23p, 7c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1900cal, 141g protein, 113g net carbs, 78g fat, 47g fiber
1 serving(s) (180cal, 9p, 2c, 14f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (360cal, 11p, 20c, 23f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (210cal, 28p, 5c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
3 1/2 serving(s) (394cal, 15p, 49c, 7f)
3 1/4 cup(s) (275cal, 23p, 7c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1925cal, 131g protein, 113g net carbs, 92g fat, 33g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
3 1" cube (273cal, 3p, 18c, 21f)
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
2 cup(s) (142cal, 6p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1925cal, 131g protein, 113g net carbs, 92g fat, 33g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
3 1" cube (273cal, 3p, 18c, 21f)
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
2 cup(s) (142cal, 6p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1925cal, 145g protein, 89g net carbs, 101g fat, 22g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
3 1" cube (273cal, 3p, 18c, 21f)
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (179cal, 5p, 18c, 7f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1875cal, 149g protein, 98g net carbs, 83g fat, 38g fiber
1 toast(s) (203cal, 8p, 14c, 11f)
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (179cal, 5p, 18c, 7f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1850cal, 135g protein, 86g net carbs, 91g fat, 38g fiber
2/3 serving(s) (228cal, 20p, 11c, 11f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 toast(s) (203cal, 8p, 14c, 11f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (46 items)
Other
Soy milk, unsweetened
13 1/2 cup (3240mL)
Mixed greens
3 cup (90g)
Vegan cheese, block
9 1" cube (255g)
Frozen riced cauliflower
4 cup, frozen (424g)
Veggie burger patty
4 patty (284g)
Vegan chik'n nuggets
13 1/3 nuggets (287g)
Nutritional yeast
2 tsp (3g)
Vegan sausage
1 1/2 sausage (150g)
Frozen cauliflower
1 cup (128g)
Soups, Sauces, and Gravies
Pasta sauce
3 1/2 cup (910g)
Vegetables and Vegetable Products
Zucchini
7 medium (1372g)
Raw celery
7 stalk, medium (7-1/2" - 8" long) (280g)
Tomatoes
36 cherry tomatoes (612g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Fresh green beans
2 1/4 cup 1/2" pieces (225g)
Lima beans, frozen
1 1/6 package (10 oz) (333g)
Fresh spinach
6 cup(s) (180g)
Garlic
5 clove(s) (15g)
Ketchup
3 1/3 tbsp (57g)
Frozen corn kernels
3/4 cup (102g)
Onion
5/8 medium (2-1/2" dia) (66g)
Green pepper
2 tsp, chopped (6g)
Kale leaves
1/4 bunch (43g)
Beverages
Water
14 cup (3341mL)
Protein powder
16 scoop (1/3 cup ea) (496g)
Almond milk, unsweetened
2 cup (480mL)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Almonds
4 tbsp, whole (36g)
Roasted pumpkin seeds, unsalted
1/4 lbs (103g)
Flax seeds
2 dash (2g)
Almond butter
2 tbsp (32g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Avocados
2 1/4 avocado(s) (452g)
Raspberries
5 2/3 oz (161g)
Lemon juice
1/2 tsp (3mL)
Lemon
1/4 small (15g)
Fats and Oils
Balsamic vinaigrette
6 tbsp (90mL)
Olive oil
1 oz (36mL)
Oil
1 2/3 oz (50mL)
Salad dressing
2 tbsp (30mL)
Legumes and Legume Products
Peanut butter
1/2 cup (144g)
Snacks
Rice cakes, any flavor
3 cakes (27g)
Spices and Herbs
Black pepper
4 dash, ground (1g)
Salt
1/4 tbsp (4g)
Cereal Grains and Pasta
Seitan
16 2/3 oz (473g)
Baked Products
Bread
6 3/4 oz (192g)
dinner prep - 2 days
1. Zoodles marinara
395 cals, 15p, 49c, 7f (per meal)
Recipe has been scaled from original by 3.5x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
snack prep - 2 days
1. Protein shake (almond milk)
210 cals, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 2 days
1. Green bean, beet, & pepita salad
360 cals, 11p, 20c, 23f (per meal)
6 tbsp (90mL)
6 tbsp (44g)
3 beets (2" dia, sphere) (150g)
2 1/4 cup 1/2" pieces (225g)
3 cup (90g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
2. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
snack prep - 3 days
1. Vegan cheese
275 cals, 3p, 18c, 21f (per meal)
3 1" cube (85g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice and enjoy.
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. Olive oil drizzled lima beans
160 cals, 7p, 16c, 5f (per meal)
1 1/2 dash, ground (0g)
3 dash (2g)
3/4 package (10 oz) (213g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Chik'n nuggets
370 cals, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Simple seitan
245 cals, 30p, 13c, 8f (per meal)
3. Sauteed corn & lima beans
180 cals, 5p, 18c, 7f (per meal)
2 dash, ground (1g)
2 dash (2g)
3/4 cup (120g)
3/4 cup (102g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
lunch prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
breakfast prep - 2 days
1. Avocado toast
335 cals, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
snack prep - 2 days
1. Smashed raspberry almond butter toast
205 cals, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
lunch prep - 1 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
2 tsp (10mL)
4 tsp, chopped (13g)
5/6 clove(s) (3g)
2 tsp, chopped (6g)
2 2/3 oz (76g)
2/3 dash, ground (0g)
1 tsp (5mL)
1/3 dash (0g)
Recipe has been scaled from original by 0.17x. 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. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. 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. 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.