1000 calorie vegan meal plan

In just a few clicks, generate your own 1000 calorie 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

Generate 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: Sample plan

This sample plan (1025cal, 98g protein, 74g net carbs, 31g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Protein shake (almond milk), applesauce , grapes
Vegan grilled cheese, walnuts
Baked tofu, fruit juice
Tue
Wed
Thu
Chunky canned soup (non-creamy), fruit juice
Teriyaki seitan with veggies and rice
Fri
Breakfast cereal w/ almond milk, sunflower seeds
Sat
Garlic pepper seitan, simple salad with tomatoes and carrots, fruit juice
Crispy tenders, olive oil drizzled broccoli
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Beverages
Water
3/4 gallon (2880mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk
2 1/2 cup (600mL)
Legumes and Legume Products
Extra firm tofu
24 oz (680g)
Soy sauce
3/4 cup (180mL)
Vegetables and Vegetable Products
Fresh ginger
1 1/2 slices (1" dia) (3g)
Frozen mixed veggies
1/2 package (10 oz ea) (144g)
Ketchup
1 tbsp (17g)
Frozen broccoli
1 cup (91g)
Onion
1 tbsp, chopped (10g)
Garlic
5/8 clove(s) (2g)
Green pepper
1/2 tbsp, chopped (5g)
Tomatoes
1/4 medium whole (2-3/5" dia) (31g)
Carrots
1/8 medium (8g)
Romaine lettuce
1/4 hearts (125g)
Nut and Seed Products
Sesame seeds
1 1/2 tbsp (14g)
Walnuts
1/2 cup shelled (50 halves) (50g)
Sunflower kernels
1 oz (28g)
Fruits and Fruit Juices
Fruit juice
30 2/3 fl oz (920mL)
Grapes
2 2/3 cup (245g)
Applesauce
4 to-go container (~4 oz) (488g)
Baked Products
Bread
3 slice (96g)
Other
Vegan cheese, sliced
3 slice(s) (60g)
Teriyaki sauce
2 2/3 tbsp (41mL)
Meatless chik'n tenders
4 pieces (102g)
Fats and Oils
Oil
1/2 oz (15mL)
Olive oil
2/5 oz (13mL)
Salad dressing
1 tsp (6mL)
Cereal Grains and Pasta
Seitan
8 oz (227g)
Long-grain white rice
4 tbsp (46g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Breakfast Cereals
Breakfast cereal
1 serving (30g)
Spices and Herbs
Black pepper
1/24 oz (0g)
Salt
1/24 oz (0g)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 3 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    24 oz (680g)
  • Fresh ginger, peeled and grated
    1 1/2 slices (1" dia) (3g)
  • Sesame seeds
    1 1/2 tbsp (14g)
  • Soy sauce
    3/4 cup (180mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • lunch prep - 3 days
    1. Vegan grilled cheese
    165 cals, 5p, 17c, 8f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Vegan cheese, sliced
    1 slice(s) (20g)
  • Oil
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low with half of the oil.
    2
    Place one slice of bread on the skillet and top with cheese and the other slice of bread.
    3
    Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
    2. Walnuts
    115 cals, 3p, 1c, 11f (per meal)
  • ,
  • Walnuts
    2 2/3 tbsp shelled (50 halves) (17g)
  • breakfast prep - 4 days
    1. Protein shake (almond milk)
    105 cals, 14p, 3c, 4f (per meal)
  • Almond milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    2. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    3. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    2 2/3 cup (245g)
  • dinner prep - 2 days
    1. Teriyaki seitan with veggies and rice
    340 cals, 28p, 39c, 6f (per meal)
  • Seitan, cut into strips
    6 oz (170g)
  • Oil
    1/2 tbsp (8mL)
  • Teriyaki sauce
    2 2/3 tbsp (40mL)
  • Frozen mixed veggies
    1/2 package (10 oz ea) (144g)
  • Long-grain white rice
    4 tbsp (46g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook the rice and frozen veggies according to their packages. Set aside.
    2
    Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
    3
    Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
    4
    Serve over rice.
    lunch prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • breakfast prep - 2 days
    1. Breakfast cereal w/ almond milk
    85 cals, 2p, 12c, 2f (per meal)
  • Breakfast cereal
    1/2 serving (15g)
  • Almond milk
    4 tbsp (60mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    2. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 oz (28g)
  • dinner prep - 1 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen broccoli
    1 cup (91g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    lunch prep - 1 days
    1. Garlic pepper seitan
    170 cals, 15p, 8c, 8f (per meal)
  • Olive oil
    1/2 tbsp (8mL)
  • Onion
    1 tbsp, chopped (10g)
  • Garlic, minced
    5/8 clove(s) (2g)
  • Green pepper
    1/2 tbsp, chopped (5g)
  • Seitan, chicken style
    2 oz (57g)
  • Black pepper
    1/2 dash, ground (0g)
  • Water
    1/4 tbsp (4mL)
  • Salt
    1/4 dash (0g)
  • Recipe has been scaled from original by 0.13x. 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 salad with tomatoes and carrots
    50 cals, 2p, 4c, 2f (per meal)
  • Salad dressing
    1 tsp (6mL)
  • Tomatoes, diced
    1/4 medium whole (2-3/5" dia) (31g)
  • Carrots, sliced
    1/8 medium (8g)
  • Romaine lettuce, roughly chopped
    1/4 hearts (125g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    3. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • Fruit juice
    8 fl oz (240mL)
  • 404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again