1600 calorie low carb vegan meal plan
Table of Contents
Overview
This 1600 calorie vegan low carb meal plan offers a practical, plant‑based weekly plan that balances protein, healthy fats and lower net carbs. The pre-made version lists daily macros (around 117g protein, ~87g net carbs, 68g fat and 42g fiber) and includes a full grocery list and easy recipes for seven days. Use this nutrition plan as a simple weekly menu to streamline cooking, or adapt it into a longer-term diet plan to support weight or body-composition goals.
There are two possible ways to use the plan: generate your own customized meal plan using the built-in generator (pick, swap or randomize meals to match tastes and calorie targets), or download the pre-made 7-day PDF that contains the fixed menu, macros and shopping list. Both options are set up for meal prep — with suggested snack, breakfast and dinner recipes, protein shake prep and a consolidated grocery list — so you can follow the weekly plan with minimal daily decision-making.
Following a 1600 calorie vegan low carb weekly plan can help reduce overall calorie intake and steady blood sugar by lowering net carbs, while the higher plant-based protein and fiber content supports fullness and lean mass retention. Over a few weeks people often notice steadier energy, reduced cravings and gradual fat loss when calories are below maintenance, plus improved digestion from increased fiber. As with any diet plan, results vary; combine this meal plan with regular activity and adjust calories to match your individual goals for healthiest results.
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 (1600cals, 117g protein, 87g net carbs, 68g fat 42g fiber per day) cannot be customized.
Day 1
1600cals, 147g protein, 75g net carbs, 67g fat 30g fiber per day
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1625cals, 138g protein, 87g net carbs, 63g fat 39g fiber per day
1 serving(s) (422cal, 29p, 16c, 21f)
1 container (136cal, 6p, 20c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1575cals, 108g protein, 89g net carbs, 68g fat 43g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1 3/4 cup(s) (126cal, 3p, 12c, 1f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 1/2 serving(s) (169cal, 7p, 21c, 3f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1575cals, 111g protein, 96g net carbs, 66g fat 42g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1 3/4 cup(s) (126cal, 3p, 12c, 1f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 1/2 serving(s) (169cal, 7p, 21c, 3f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1600cals, 105g protein, 89g net carbs, 73g fat 42g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 tender(s) (114cal, 8p, 10c, 5f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 serving(s) (328cal, 16p, 30c, 8f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1625cals, 112g protein, 91g net carbs, 68g fat 53g fiber per day
2 tender(s) (114cal, 8p, 10c, 5f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 serving(s) (172cal, 11p, 4c, 9f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 serving(s) (328cal, 16p, 30c, 8f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1550cals, 102g protein, 80g net carbs, 73g fat 43g fiber per day
1/2 serving(s) (206cal, 6p, 19c, 8f)
1 cup(s) (55cal, 1p, 5c, 3f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1/2 serving(s) (172cal, 11p, 4c, 9f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1/2 serving(s) (207cal, 10p, 23c, 3f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (50 items)
Vegetables and Vegetable Products
Sugar snap peas
3 cup, whole (189g)
Tomatoes
30 cherry tomatoes (510g)
Onion
1 small (64g)
Garlic
3 1/3 clove(s) (10g)
Kale leaves
2/3 lbs (295g)
Zucchini
3 medium (588g)
Ketchup
1 tbsp (17g)
Fresh cilantro
2 tbsp, chopped (6g)
Fresh spinach
2 oz (57g)
Red onion
1 medium (2-1/2" dia) (110g)
Sweet potatoes
1/6 sweetpotato, 5" long (35g)
Tomato paste
1 tsp (5g)
Fruits and Fruit Juices
Clementines
4 fruit (296g)
Raspberries
6 cup (738g)
Avocados
3/4 avocado(s) (151g)
Grapes
1 1/2 cup (138g)
Lemon juice
1/2 tsp (3mL)
Nut and Seed Products
Pistachios, shelled
3/4 cup (92g)
Sunflower kernels
2 oz (55g)
Mixed nuts
1/3 cup (45g)
Chia seeds
2 tbsp (28g)
Walnuts
4 tbsp, shelled (25g)
Other
Frozen cauliflower
1 cup (128g)
Vegan sausage
1 1/2 sausage (150g)
Coleslaw mix
2 cup (180g)
Soy milk yogurt
1 container(s) (150g)
Soy milk, unsweetened
5 cup (1200mL)
Meatless chik'n tenders
4 pieces (102g)
Cacao powder
1 tbsp (6g)
Vegan cheese, shredded
1 tbsp (7g)
Fats and Oils
Oil
2 1/4 oz (69mL)
Salad dressing
5 tbsp (75mL)
Beverages
Water
16 cup(s) (3851mL)
Protein powder
14 1/2 scoop (1/3 cup ea) (450g)
Almond milk, unsweetened
3/4 cup(s) (180mL)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
1/3 cup (64g)
Roasted peanuts
1 cup (158g)
Black beans
1 1/2 can(s) (640g)
Spices and Herbs
Salt
3/4 dash (1g)
Chipotle seasoning
4 dash (1g)
Ground cumin
2 dash (1g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pasta sauce
1 1/2 cup (390g)
Salsa
1 tbsp (16g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Snacks
High-protein granola bar
2 bar (80g)
Baked Products
Bread
2 slice (64g)
Flour tortillas
1/2 tortilla (approx 7-8" dia) (25g)
snack prep - 2 days
1. Sugar snap peas
41cal, 3p, 5c, 0f (per meal)
3 cup, whole (189g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
breakfast prep - 3 days
2. Cherry tomatoes
21cal, 1p, 3c, 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 - 1 days
1. Vegan bangers and cauliflower mash
541cal, 44p, 23c, 29f (per meal)
1 cup (128g)
3/4 tbsp (11mL)
1 1/2 sausage (150g)
3/4 small (53g)
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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Lentils
116cal, 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 - 1 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
247cal, 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. Simple kale salad
110cal, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. Raspberries
126cal, 3p, 12c, 1f (per meal)
3 1/2 cup (431g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 3 days
dinner prep - 2 days
1. Zoodles marinara
169cal, 7p, 21c, 3f (per meal)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
2. Cherry tomatoes
21cal, 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 - 2 days
1. Crispy chik'n tenders
114cal, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Raspberries
90cal, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Chipotle stewed beans & greens
328cal, 16p, 30c, 8f (per meal)
1 tbsp (15mL)
1/4 cup(s) (60mL)
2 tbsp, chopped (6g)
2 oz (57g)
4 dash (1g)
1 can(s) (439g)
3 oz (85g)
2 clove(s) (6g)
1 medium (2-1/2" dia) (110g)
1
Heat oil in a saucepan over medium heat. Add only half of the onion and only half of the garlic. Cook 3-5 minutes til softened.
2
Add kale and cook 1-2 minutes until wilted.
3
Add beans, water, only half of the chipotle seasoning, and some salt and pepper. Bring to a simmer and cook until liquid reduces, 5-7 minutes.
4
In a medium bowl, add the spinach, cilantro, remaining garlic, remaining onion, and some salt and pepper. Toss.
5
Plate stewed beans next to the spinach mixture. Serve.
breakfast prep - 2 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
snack prep - 2 days
1. Chocolate avocado vegan chia pudding
172cal, 11p, 4c, 10f (per meal)
1/2 scoop (1/3 cup ea) (16g)
3/4 cup(s) (180mL)
2 tbsp (28g)
1 tbsp (6g)
1 slices (25g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
dinner prep - 1 days
1. Black bean & sweet potato stew
207cal, 10p, 23c, 3f (per meal)
1/6 sweetpotato, 5" long (35g)
1 tsp (5g)
1/2 tsp (3mL)
4 tbsp, chopped (10g)
1/2 tsp (3mL)
2 dash (1g)
1/3 clove(s) (1g)
1/6 small (12g)
1/2 cup(s) (120mL)
1/3 can(s) (146g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 1 days
1. Black bean vegan quesadillas
206cal, 6p, 19c, 9f (per meal)
1/8 avocado(s) (25g)
1 tbsp (7g)
1 tbsp (16g)
1/2 tortilla (approx 7-8" dia) (25g)
1/8 can(s) (55g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
3. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.