1400 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1400 calorie low carb vegetarian 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 (1375cal, 104g protein, 64g net carbs, 69g fat, 22g fiber per day) cannot be customized.
Day 1
1375cal, 111g protein, 30g net carbs, 79g fat, 24g fiber
3 taco(s) (525cal, 23p, 6c, 43f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1400cal, 99g protein, 34g net carbs, 86g fat, 22g fiber
3 taco(s) (525cal, 23p, 6c, 43f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1350cal, 103g protein, 80g net carbs, 62g fat, 17g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 can(s) (247cal, 18p, 23c, 7f)
1 container (107cal, 10p, 11c, 3f)
1 serving(s) (294cal, 13p, 13c, 19f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1350cal, 103g protein, 80g net carbs, 62g fat, 17g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 can(s) (247cal, 18p, 23c, 7f)
1 container (107cal, 10p, 11c, 3f)
1 serving(s) (294cal, 13p, 13c, 19f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1350cal, 100g protein, 87g net carbs, 55g fat, 28g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
2 patty (254cal, 20p, 22c, 6f)
2 serving(s) (196cal, 3p, 8c, 15f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (107cal, 10p, 11c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1475cal, 105g protein, 69g net carbs, 74g fat, 28g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
2 patty (254cal, 20p, 22c, 6f)
2 serving(s) (196cal, 3p, 8c, 15f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1/2 serving(s) (331cal, 21p, 11c, 20f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1375cal, 106g protein, 70g net carbs, 66g fat, 16g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
6 tender(s) (343cal, 24p, 31c, 14f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1/2 serving(s) (331cal, 21p, 11c, 20f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (52 items)
Vegetables and Vegetable Products
Tomatoes
5 medium whole (2-3/5" dia) (607g)
Cauliflower
1/2 head small (4" dia.) (133g)
Baby carrots
18 medium (180g)
Green onions
2 tbsp, sliced (16g)
Zucchini
2 medium (392g)
Garlic
1 clove(s) (3g)
Kale leaves
2 cup, chopped (80g)
Frozen green beans
2 2/3 cup (323g)
Bell pepper
1 1/2 medium (179g)
Onion
1/3 small (23g)
Ketchup
1 1/2 tbsp (26g)
Fats and Oils
Oil
2 oz (59mL)
Ranch dressing
3 tbsp (45mL)
Legumes and Legume Products
Vegetarian burger crumbles
2 cup (200g)
Tempeh
4 oz (113g)
Soy sauce
2 tbsp (30mL)
Peanut butter
4 tbsp (64g)
Chickpeas, canned
2/3 can (304g)
Hummus
1/2 cup (122g)
Beverages
Water
2/3 gallon (2573mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
2 cup(s) (mL)
Dairy and Egg Products
Eggs
8 1/4 medium (362g)
Butter
1/2 stick (51g)
Cheddar cheese
1 1/2 cup, shredded (170g)
Whole milk
2 1/2 cup (600mL)
Nonfat greek yogurt, plain
3 tbsp (52g)
Baked Products
Bread
1 slice (32g)
English muffins
1 muffin(s) (57g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Chia seeds
1 tsp (5g)
Sesame seeds
1 tsp (3g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Other
Guacamole, store-bought
3/4 cup (185g)
Coleslaw mix
1 cup (90g)
Cottage cheese & fruit cup
3 container (399g)
Veggie burger patty
4 patty (284g)
Vegan chik'n strips
5 oz (142g)
Mixed greens
1 1/2 cup (45g)
Meatless chik'n tenders
6 pieces (153g)
Spices and Herbs
Thyme, dried
1/4 tbsp, leaves (1g)
Salt
2 dash (1g)
Black pepper
2 dash (0g)
Balsamic vinegar
1 tsp (5mL)
Rosemary
2 dash (0g)
Paprika
4 dash (1g)
Snacks
High-protein granola bar
3 bar (120g)
Fruits and Fruit Juices
Lime juice
1 tbsp (15mL)
Canned black olives
6 large olives (26g)
Lemon juice
1 tbsp (15mL)
dinner prep - 1 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. 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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
snack prep - 2 days
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Cheese and guac tacos
525 cals, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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. Roasted cauliflower
115 cals, 3p, 6c, 8f (per meal)
2 dash, leaves (0g)
1/2 head small (4" dia.) (133g)
1/2 tbsp (8mL)
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
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
breakfast prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
snack prep - 3 days
1. Carrots and ranch
85 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
slice carrots into thin strips. Serve with ranch to dip in.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 2 days
1. Sesame peanut zoodles
295 cals, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
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.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
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.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch 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. Buttered green beans
195 cals, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
110 cals, 8p, 3c, 7f (per meal)
1 1/2 tbsp (23mL)
1/2 tsp (3mL)
1 dash (0g)
4 tbsp, chopped (45g)
1 extra large (56g)
1/2 cup, chopped (20g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Buttered english muffin
105 cals, 2p, 13c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice english muffin through the center.
2
Optional: toast in a toaster oven for a couple minutes.
3
Spread butter on each side.
4
Serve.
snack prep - 2 days
1. Bell pepper strips and hummus
130 cals, 6p, 8c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Mediterranean chik'n salad with lemon yogurt dressing
330 cals, 21p, 11c, 20f (per meal)
5 oz (142g)
1 1/2 cup (45g)
1/3 cup(s) (80g)
6 large olives (26g)
3 tbsp (52g)
1/2 cup cherry tomatoes (74g)
1/3 small (23g)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash (1g)
4 dash, leaves (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
lunch prep - 1 days
1. Crispy chik'n tenders
345 cals, 24p, 31c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.