1000 calorie low carb vegan meal plan
In just a few clicks, generate your own 1000 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 (1000cal, 101g protein, 53g net carbs, 33g fat, 20g fiber per day) cannot be customized.
Day 1
925cal, 100g protein, 54g net carbs, 27g fat, 19g fiber
4 lettuce wrap(s) (329cal, 26p, 26c, 9f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/2 serving(s) (169cal, 8p, 13c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1025cal, 107g protein, 57g net carbs, 35g fat, 16g fiber
1 1/3 serving(s) (352cal, 24p, 16c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1050cal, 112g protein, 56g net carbs, 37g fat, 10g fiber
1 sausage link(s) (361cal, 29p, 16c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
975cal, 107g protein, 47g net carbs, 31g fat, 23g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
2 oz (148cal, 12p, 4c, 8f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 serving(s) (63cal, 1p, 5c, 4f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1025cal, 92g protein, 53g net carbs, 36g fat, 27g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 serving(s) (267cal, 12p, 22c, 10f)
1/2 serving(s) (162cal, 7p, 12c, 7f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1000cal, 91g protein, 53g net carbs, 35g fat, 27g fiber
1 patties (97cal, 2p, 14c, 2f)
1 links (38cal, 5p, 1c, 2f)
1 serving(s) (267cal, 12p, 22c, 10f)
1/2 serving(s) (162cal, 7p, 12c, 7f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
975cal, 97g protein, 53g net carbs, 33g fat, 18g fiber
1 patties (97cal, 2p, 14c, 2f)
1 links (38cal, 5p, 1c, 2f)
1 patty (127cal, 10p, 11c, 3f)
2 tomato(es) (119cal, 2p, 5c, 9f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (48 items)
Beverages
Water
17 2/3 cup(s) (4193mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Vegetables and Vegetable Products
Frozen mixed veggies
2 oz (57g)
Romaine lettuce
4 leaf inner (24g)
Bell pepper
1 1/4 large (206g)
Kale leaves
1/2 cup, chopped (20g)
Ketchup
2 tbsp (34g)
Brussels sprouts
1/4 lbs (126g)
Carrots
2 medium (116g)
Broccoli
13 1/4 tbsp chopped (76g)
Onion
3/4 medium (2-1/2" dia) (81g)
Tomatoes
2 medium whole (2-3/5" dia) (257g)
Potatoes
3/4 lbs (322g)
Sun-dried tomatoes
2 piece(s) (20g)
Edamame beans, frozen
5 tbsp (47g)
Fats and Oils
Olive oil
5 tsp (26mL)
Oil
1 1/2 oz (42mL)
Salad dressing
1/4 cup (53mL)
Legumes and Legume Products
Soy sauce
3/8 tsp (2mL)
Extra firm tofu
9 1/2 oz (273g)
Tempeh
6 oz (170g)
Vegetarian burger crumbles
1 1/4 cup (125g)
Hummus
6 1/2 tbsp (98g)
Chickpeas, canned
1 can (470g)
Soups, Sauces, and Gravies
Oriental flavored ramen
1/8 package with flavor packet (11g)
Barbecue sauce
2 tbsp (34g)
Hot sauce
2 tsp (10mL)
Other
Coleslaw mix
1 cup (90g)
Meatless chik'n tenders
8 pieces (204g)
Vegan sausage
1 1/2 sausage (150g)
Frozen cauliflower
3/4 cup (85g)
Mixed greens
5 cup (150g)
Italian seasoning
1/2 tsp (2g)
Vegan breakfast sausage links
2 links (45g)
Veggie burger patty
1 patty (71g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Almonds
6 tbsp, whole (54g)
Fruits and Fruit Juices
Watermelon
12 oz (340g)
Strawberries
2 cup, whole (288g)
Avocados
1/4 avocado(s) (50g)
Lemon juice
1/2 tbsp (8mL)
Dried cranberries
2 1/2 tsp (8g)
Spices and Herbs
Salt
1/3 tsp (2g)
Black pepper
1/3 tsp, ground (1g)
Dijon mustard
1 tsp (5g)
Ground cumin
2 dash (1g)
Vinegar
3/8 tsp (2mL)
Baked Products
Bread
2 slice (64g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Tofu lo-mein
170 cals, 8p, 13c, 8f (per meal)
2 oz (57g)
1/4 tbsp (4mL)
1/6 cup(s) (44mL)
3/8 tsp (2mL)
1/8 package with flavor packet (11g)
2 oz (57g)
Recipe has been scaled from original by 0.13x. 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 - 1 days
1. Bbq tempeh lettuce wrap
330 cals, 26p, 26c, 9f (per meal)
4 leaf inner (24g)
4 oz (113g)
2 tbsp (34g)
1 cup (90g)
1/2 tsp (3mL)
1/2 small (37g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
breakfast prep - 3 days
1. Watermelon
40 cals, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 2 days
1. Crispy chik'n tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Roasted tofu & veggies
350 cals, 24p, 16c, 18f (per meal)
2/3 block (216g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
2 2/3 oz (76g)
1 medium (61g)
1/3 cup chopped (30g)
1/3 medium (40g)
1/6 medium (2-1/2" dia) (18g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1/2 small (35g)
1 sausage (100g)
1/2 tbsp (8mL)
3/4 cup (85g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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.
2. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 medium (2-1/2" dia) (28g)
1/2 large (82g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
3. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
dinner prep - 2 days
1. Lemony chickpea salad
160 cals, 7p, 12c, 7f (per meal)
1/4 can (112g)
2 cup (60g)
1/4 avocado(s) (50g)
2 piece(s) (20g)
1 1/2 tbsp (23g)
1 tsp (5g)
1/2 tbsp (8mL)
2 dash (1g)
1/8 tsp (1mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Add chickpeas to a sheet pan and mix them together with the oil, cumin, and some salt until evenly coated. Bake 10-15 minutes until chickpeas are golden.
3
Meanwhile, in a small bowl, mix the hummus, mustard, lemon juice, and some salt and pepper to make the dressing. If needed, stir in a splash of water to thin out the consistency of the dressing.
4
Serve greens with sun dried tomatoes, avocado, chickpeas, and dressing.
lunch prep - 2 days
1. Edamame and chickpea salad
265 cals, 12p, 22c, 10f (per meal)
5/6 can (358g)
3/8 medium (48g)
3/8 medium (24g)
2 1/2 tsp (8g)
2 1/2 tsp (12mL)
3/8 tsp (2mL)
1/3 tsp (1g)
5 tbsp (47g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Cook the edamame according to its package. Discard any pods.
2
In a large bowl, add the rinsed chickpeas, edamame beans, pepper, carrots, and cranberries. Set aside.
3
In a small bowl, mix together the olive oil, vinegar, and seasoning until blended.
4
Pour dressing over chickpea mixture and toss.
5
Best served chilled.
breakfast prep - 2 days
1. Vegan English bubble & squeak
95 cals, 2p, 14c, 2f (per meal)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 tsp (10mL)
1 cup, shredded (50g)
1 tsp (5mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with hot sauce.
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.
lunch prep - 1 days
1. Veggie burger patty
125 cals, 10p, 11c, 3f (per meal)
1 patty (71g)
1
Cook burger according to package instructions.
2
Serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. 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 mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.