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
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, 96g protein, 64g net carbs, 33g fat, 18g fiber per day) cannot be customized.
Day 1
950cal, 96g protein, 65g net carbs, 30g fat, 10g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
2/3 serving(s) (302cal, 23p, 24c, 12f)
1 serving(s) (63cal, 1p, 5c, 4f)
1 stuffed tomato(es) (130cal, 2p, 7c, 9f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1025cal, 107g protein, 73g net carbs, 29g fat, 14g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
8 cracker(s) (135cal, 2p, 18c, 6f)
3 oz (183cal, 23p, 10c, 6f)
1 1/2 cup(s) (107cal, 5p, 2c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1050cal, 96g protein, 54g net carbs, 40g fat, 20g fiber
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
8 cracker(s) (135cal, 2p, 18c, 6f)
1/2 serving(s) (196cal, 12p, 5c, 13f)
1/2 cup(s) (36cal, 2p, 1c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1000cal, 95g protein, 28g net carbs, 47g fat, 19g fiber
1 serving(s) (157cal, 11p, 4c, 11f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 serving(s) (196cal, 12p, 5c, 13f)
1/2 cup(s) (36cal, 2p, 1c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1025cal, 99g protein, 57g net carbs, 34g fat, 27g fiber
1/2 serving(s) (166cal, 12p, 8c, 7f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 serving(s) (262cal, 13p, 25c, 8f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1025cal, 91g protein, 86g net carbs, 26g fat, 18g fiber
1/2 flatbread(s) (315cal, 11p, 37c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1025cal, 91g protein, 86g net carbs, 26g fat, 18g fiber
1/2 flatbread(s) (315cal, 11p, 37c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (52 items)
Beverages
Water
17 1/2 cup (4186mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Other
Soy milk, unsweetened
3 cup (720mL)
Vegan cheese, shredded
4 tsp (9g)
Italian seasoning
4 dash (2g)
Vegan butter
3/4 tbsp (11g)
Mixed greens
1/4 package (5.5 oz) (43g)
Plant-based deli slices
5 slices (52g)
Frozen riced cauliflower
2 1/2 cup, frozen (265g)
Vegan ranch
2 tbsp (31mL)
Chickpea pasta
1 oz (28g)
Nutritional yeast
4 dash (1g)
Vegetables and Vegetable Products
Tomatoes
1 1/2 medium whole (2-3/5" dia) (185g)
Zucchini
1/4 large (81g)
Onion
1 1/2 medium (2-1/2" dia) (178g)
Fresh spinach
5/8 10oz package (166g)
Bell pepper
1/2 large (82g)
Ketchup
4 tsp (23g)
Garlic
5 clove(s) (14g)
Kale leaves
1/2 cup, chopped (20g)
Fresh cilantro
1/2 tbsp, chopped (2g)
Carrots
2/3 large (48g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Broccoli
1 1/2 cup chopped (137g)
Spices and Herbs
Salt
1/3 tsp (2g)
Black pepper
1/4 tsp, ground (1g)
Ground cumin
1/4 tbsp (1g)
Ground coriander
1 1/2 dash (0g)
Garlic powder
1/2 tsp (2g)
Cajun seasoning
4 dash (1g)
Crushed red pepper
1/3 tsp (1g)
Fats and Oils
Olive oil
3/4 tbsp (11mL)
Oil
2 oz (65mL)
Salad dressing
1/2 tbsp (8mL)
Cereal Grains and Pasta
Seitan
5 2/3 oz (161g)
Baked Products
Bread crumbs
1 3/4 tbsp (12g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Crackers
16 crackers (56g)
Bread
1/2 lbs (224g)
Naan bread
1/2 lbs (216g)
Legumes and Legume Products
Soy sauce
3 1/2 tsp (18mL)
Tempeh
4 oz (113g)
Firm tofu
5 oz (142g)
Hummus
6 oz (174g)
Chickpeas, canned
1/2 can (224g)
Vegetarian burger crumbles
2 oz (57g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Frank's red hot sauce
2 tbsp (31mL)
Vegetable broth
5/8 cup(s) (mL)
Fruits and Fruit Juices
Avocados
1 1/3 avocado(s) (268g)
Lime juice
1/2 fl oz (18mL)
Lemon juice
1/2 tbsp (8mL)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Veggie stuffed tomatoes (dairy-free)
130 cals, 2p, 7c, 9f (per meal)
4 tsp (9g)
1 medium whole (2-3/5" dia) (123g)
1/4 large (81g)
1/4 medium (2-1/2" dia) (28g)
1/2 cup(s) (15g)
4 dash (2g)
1/2 dash (0g)
1/2 tbsp (8mL)
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
Cut the top off each tomato and discard.
3
Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.
4
Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.
5
Dice zucchini and onion.
6
Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.
7
Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8
Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.
9
Stuff tomatoes with the veggie mixture and top with remaining cheese.
10
Bake for about 20-25 minutes until tomatoes are piping hot.
11
Optionally: place under broiler for about a minute to brown cheese.
lunch prep - 1 days
1. Breaded seitan nuggets
300 cals, 23p, 24c, 12f (per meal)
4 tsp (23g)
2 2/3 oz (76g)
1 3/4 tbsp (12g)
2 tsp (10mL)
2 tsp (10mL)
1/3 dash, ground (0g)
1 1/3 dash (0g)
1 1/3 dash (0g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
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.
breakfast prep - 2 days
1. Medium toasted bagel with 'butter'
145 cals, 6p, 27c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
195 cals, 11p, 15c, 8f (per meal)
4 tbsp (7g)
1/2 tsp (3mL)
1/6 avocado(s) (33g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Crackers
135 cals, 2p, 18c, 6f (per meal)
16 crackers (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Spinach cauliflower mince
105 cals, 5p, 2c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup, frozen (159g)
3/4 cup(s) (23g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
195 cals, 12p, 5c, 13f (per meal)
2 tbsp (30mL)
4 oz (113g)
2 tbsp (30mL)
1/2 tbsp (8mL)
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. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Spinach cauliflower mince
35 cals, 2p, 1c, 2f (per meal)
1 tsp (5mL)
1 cup, frozen (106g)
1/2 cup(s) (15g)
1 clove(s) (3g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
breakfast prep - 2 days
1. Avocado toast
170 cals, 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.
lunch prep - 1 days
1. Cajun tofu
155 cals, 11p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
dinner prep - 1 days
1. Vegan chickpea & chickpea pasta
260 cals, 13p, 25c, 8f (per meal)
1/4 tbsp (4g)
1/4 medium (2-1/2" dia) (28g)
1 oz (28g)
1/4 can (112g)
1 clove(s) (3g)
1/4 tbsp (4mL)
4 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. 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.
lunch prep - 1 days
1. Carrot & grounds stir fry
165 cals, 12p, 8c, 7f (per meal)
1/2 tbsp, chopped (1g)
1 tsp (5mL)
1/2 tsp (3mL)
2/3 dash (0g)
1 tsp (5mL)
1/2 tbsp (8mL)
1/6 large (25g)
1/3 clove(s) (1g)
2 oz (57g)
2/3 large (48g)
Recipe has been scaled from original by 0.17x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Spinach soup
110 cals, 5p, 9c, 4f (per meal)
4 dash (1g)
5/8 cup(s) (mL)
4 oz (113g)
1 inch (2.5cm) cube (5g)
1/2 medium (2-1/2" dia) (55g)
1 tsp (5mL)
1/4 can (112g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Serve.
lunch prep - 2 days
1. Broccoli & hummus flatbread
315 cals, 11p, 37c, 11f (per meal)
1 tsp (5mL)
1 dash (0g)
2 tbsp (31g)
1/2 oz (14g)
1/2 clove (2g)
1/4 tbsp (4mL)
1/2 large (63g)
3/4 cup chopped (68g)
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
Combine chopped broccoli, garlic, just half of the oil, and some salt and pepper on a baking sheet. Toss. Roast 10-15 minutes until broccoli is tender.
3
Place naan directly on oven rack and bake until crisp, 4-5 minutes.
4
Toss greens with lemon juice, remaining oil, and some salt and pepper.
5
Spread hummus on naan. Top with broccoli, greens, a sprinkle of crushed red pepper. Slice naan flatbread and serve.