1400 calorie low carb vegan meal plan
In just a few clicks, generate your own 1400 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 (1400cal, 99g protein, 74g net carbs, 64g fat, 34g fiber per day) cannot be customized.
Day 1
1425cal, 98g protein, 68g net carbs, 68g fat, 36g fiber
1 3/4 serving(s) (275cal, 19p, 6c, 19f)
2 1/2 serving(s) (121cal, 6p, 14c, 1f)
3/4 serving(s) (416cal, 26p, 21c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1425cal, 91g protein, 75g net carbs, 69g fat, 35g fiber
2 serving(s) (401cal, 18p, 28c, 21f)
3/4 serving(s) (416cal, 26p, 21c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1375cal, 97g protein, 74g net carbs, 63g fat, 32g fiber
2 serving(s) (401cal, 18p, 28c, 21f)
2 wedge(s) (68cal, 1p, 5c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1375cal, 105g protein, 69g net carbs, 58g fat, 40g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
4 carrots(s) (211cal, 3p, 20c, 10f)
2 wedge(s) (68cal, 1p, 5c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1375cal, 92g protein, 72g net carbs, 67g fat, 29g fiber
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2/3 serving(s) (114cal, 5p, 7c, 5f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1/2 serving(s) (217cal, 9p, 18c, 11f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1425cal, 100g protein, 84g net carbs, 61g fat, 33g fiber
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2/3 serving(s) (114cal, 5p, 7c, 5f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1425cal, 113g protein, 74g net carbs, 61g fat, 31g fiber
1/2 apple(s) (198cal, 4p, 14c, 12f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 1/3 cup(s) (113cal, 9p, 3c, 6f)
2/3 serving(s) (114cal, 5p, 7c, 5f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (58 items)
Fats and Oils
Oil
2 1/2 oz (79mL)
Salad dressing
5 tbsp (75mL)
Legumes and Legume Products
Refried beans
3/4 cup (182g)
Tempeh
6 oz (170g)
Firm tofu
2/3 lbs (319g)
Soy sauce
2 tbsp (30mL)
Vegetarian burger crumbles
1 package (12 oz) (352g)
Hummus
2/3 cup (162g)
Soups, Sauces, and Gravies
Salsa
1/4 cup (81g)
Vegetable broth
1/4 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Other
Mixed greens
3 3/4 cup (113g)
Soy milk yogurt
2 container(s) (301g)
Vegan butter
1 3/4 tbsp (25g)
Soy milk, unsweetened
1/4 gallon (1039mL)
Almond flour
1 1/2 tbsp (11g)
Vegan cheese, shredded
1 oz (28g)
Nutritional yeast
2 tsp (3g)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lemon juice
1 tsp (5mL)
Orange
2 orange (308g)
Lime juice
2 tsp (10mL)
Lemon
1/2 small (29g)
Raspberries
2 1/4 cup (277g)
Blueberries
4 tbsp (37g)
Apples
1 medium (3" dia) (182g)
Peach
2 medium (2-2/3" dia) (300g)
Spices and Herbs
Taco seasoning mix
1 1/2 tbsp (13g)
Lemon pepper
2 dash (0g)
Salt
1 1/3 tsp (8g)
Cajun seasoning
1 tsp (2g)
Onion powder
4 tsp (10g)
Black pepper
2 tsp, ground (5g)
Crushed red pepper
1/3 tsp (1g)
Balsamic vinegar
1/4 tbsp (4mL)
Beverages
Water
2/3 gallon (2534mL)
Protein powder
3/4 lbs (334g)
Almond milk, unsweetened
4 cup(s) (960mL)
Vegetables and Vegetable Products
Tomatoes
24 cherry tomatoes (408g)
Garlic
5 3/4 clove(s) (17g)
Fresh green beans
10 oz (283g)
Cauliflower
4 cup chopped (428g)
Mushrooms
1/2 lbs (245g)
Onion
2 medium (2-1/2" dia) (205g)
Bell pepper
3 medium (357g)
Fresh cilantro
2 tbsp, chopped (6g)
Carrots
6 2/3 large (480g)
Kale leaves
1/2 bunch (85g)
Shallots
1/4 shallot (28g)
Potatoes
2 1/2 oz (71g)
Fresh spinach
4 cup(s) (120g)
Nut and Seed Products
Walnuts
1 1/2 oz (41g)
Almond butter
2 3/4 oz (79g)
Mixed nuts
1/2 cup (67g)
Cereal Grains and Pasta
Cornstarch
4 dash (1g)
Seitan
6 oz (170g)
dinner prep - 2 days
1. Tempeh taco salad bowl
415 cals, 26p, 21c, 18f (per meal)
1/4 tbsp (4mL)
3/4 cup (182g)
1/4 cup (81g)
3/4 cup (23g)
3/4 avocado(s) (151g)
1 1/2 tbsp (13g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
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.
snack prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Cajun tofu
275 cals, 19p, 6c, 19f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Vegan buttery garlic green beans
120 cals, 6p, 14c, 1f (per meal)
1 1/4 tbsp (18g)
2 clove(s) (6g)
10 oz (283g)
2 dash (0g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
lunch prep - 2 days
1. Vegan cream of mushroom soup
400 cals, 18p, 28c, 21f (per meal)
4 cup chopped (428g)
4 cup(s) (960mL)
4 tsp (10g)
1 tsp (6g)
2 tsp (10mL)
3 cup, pieces or slices (210g)
2 clove (6g)
2 tsp, ground (5g)
1 small (70g)
Recipe has been scaled from original by 2x. 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 - 3 days
1. Almond protein balls
135 cals, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
snack prep - 2 days
1. Roasted pepper wedges with vegan cheese
70 cals, 1p, 5c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven or toaster oven to 400°F (200°C).
2
Slice the sides off the bell pepper to make wedges, 4 per pepper.
3
Rub wedges with oil and season with a sprinkle of salt and pepper. Place pepper wedges on a lined baking sheet and bake for 15 minutes.
4
Remove sheet from oven and add the vegan cheese into the wedges. Bake another 7 minutes until cheese is bubbly.
5
Serve and enjoy.
dinner prep - 2 days
1. Carrot & grounds stir fry
330 cals, 25p, 15c, 15f (per meal)
2 tbsp, chopped (6g)
4 tsp (20mL)
2 tsp (10mL)
1/3 tsp (1g)
4 tsp (20mL)
2 tbsp (30mL)
2/3 large (100g)
1 1/3 clove(s) (4g)
1/2 lbs (227g)
2 2/3 large (192g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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.
lunch 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. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
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
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 1 days
1. Tofu marsala
215 cals, 9p, 19c, 11f (per meal)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1/4 shallot (28g)
1/2 tbsp (8mL)
1 1/4 oz (35g)
2 1/2 oz (71g)
1/4 cup(s) (mL)
4 dash (1g)
1/2 tbsp (7g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a large pot and cover with water. Bring to a simmer and cook for 10-15 minutes or until potatoes are fork-tender. Drain and return potatoes to the pot. Add butter and some salt and pepper. Mash with a fork until smooth. Set mashed potatoes aside.
2
In a small bowl, mix the hot broth with the cornstarch and some salt. Stir until incorporated. Set broth mixture aside.
3
Heat just half of the oil in a skillet over medium-high heat. Add the tofu and some salt and pepper. Cook, stirring occasionally until crisp, 4-6 minutes. Transfer tofu to a plate.
4
Heat remaining oil in the same skillet. Add mushrooms and shallot and cook 3-5 until mushrooms begin to brown. Add garlic and cook another minute until fragrant.
5
Add broth and balsamic vinegar. Bring to a simmer and cook until thickened, about 3-5 minutes.
6
Return tofu to the skillet and bring to a simmer. Season to taste with some salt and pepper.
7
Serve tofu marsala with mashed potatoes.
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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
1. Bell pepper strips and hummus
115 cals, 5p, 7c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Raspberries
55 cals, 1p, 5c, 1f (per meal)
2 1/4 cup (277g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Blueberry nut apple slices
200 cals, 4p, 14c, 12f (per meal)
2 tbsp (19g)
2 walnuts (4g)
1 tbsp (16g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut apple into slices (approx. 6 slices per apple). Cut out the core and seeds at the center of the slices with a knife.
2
Spread almond butter on slices and top with blueberries and chopped walnuts. Serve.
dinner 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.
lunch 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.