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, 95g protein, 76g net carbs, 29g fat, 15g fiber per day) cannot be customized.
Day 1
1025cal, 95g protein, 61g net carbs, 38g fat, 15g fiber
1 container (136cal, 6p, 20c, 4f)
1 serving(s) (201cal, 9p, 14c, 11f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
1 cup(s) (108cal, 4p, 4c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
975cal, 90g protein, 75g net carbs, 29g fat, 14g fiber
1 container (136cal, 6p, 20c, 4f)
1 serving(s) (186cal, 10p, 23c, 5f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
1 cup(s) (108cal, 4p, 4c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1000cal, 91g protein, 62g net carbs, 36g fat, 16g fiber
1 container (136cal, 6p, 20c, 4f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1/3 cup (137cal, 14p, 3c, 5f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1/2 cup(s) (51cal, 2p, 2c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
975cal, 98g protein, 86g net carbs, 17g fat, 19g fiber
1/2 bagel(s) (124cal, 4p, 25c, 1f)
1/2 cup(s) (51cal, 2p, 2c, 4f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1/3 cup (137cal, 14p, 3c, 5f)
2/3 serving(s) (190cal, 12p, 27c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1025cal, 93g protein, 85g net carbs, 28g fat, 14g fiber
1/2 bagel(s) (124cal, 4p, 25c, 1f)
1/2 cup(s) (51cal, 2p, 2c, 4f)
1/2 sandwich(es) (176cal, 6p, 19c, 7f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 can(s) (247cal, 18p, 23c, 7f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1050cal, 105g protein, 87g net carbs, 23g fat, 18g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1000cal, 94g protein, 74g net carbs, 31g fat, 12g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 serving(s) (149cal, 3p, 15c, 8f)
1 cup(s) (101cal, 4p, 4c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (47 items)
Beverages
Water
19 cup(s) (4543mL)
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Almond milk, unsweetened
1/4 gallon (1111mL)
Other
Nutritional yeast
4 tsp (5g)
Curry paste
2 tsp (10g)
Soy milk yogurt
3 container(s) (451g)
Italian seasoning
3 dash (1g)
Edamame, dry roasted
2/3 cup (60g)
Vegan cheese, shredded
5 tbsp (35g)
Mixed greens
4 tbsp (8g)
Fats and Oils
Oil
1 1/2 oz (46mL)
Ranch dressing
1 tbsp (15mL)
Olive oil
1 tsp (6mL)
Vegetables and Vegetable Products
Broccoli
2 cup chopped (193g)
Cauliflower
1 cup chopped (1/2" pieces) (107g)
Mushrooms
5 oz (144g)
Garlic
3 1/3 clove(s) (10g)
Onion
1/2 small (35g)
Edamame, frozen, shelled
1/2 cup (59g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Kale leaves
2 cup, chopped (123g)
Frozen mixed veggies
1/2 cup (68g)
Legumes and Legume Products
Lentils, raw
13 1/4 tbsp (160g)
Peanut butter
1 tbsp (16g)
Spices and Herbs
Salt
1/8 oz (4g)
Onion powder
1 tsp (2g)
Black pepper
1/8 oz (2g)
Rosemary
1 1/2 dash (0g)
Paprika
1/2 dash (0g)
Ground cumin
4 dash (1g)
Crushed red pepper
4 dash (1g)
Nut and Seed Products
Coconut milk, canned
1/2 cup (120mL)
Roasted cashews
2 tbsp, halves and whole (17g)
Almonds
1 tbsp, slivered (7g)
Cereal Grains and Pasta
Quinoa, uncooked
4 tsp (14g)
Soups, Sauces, and Gravies
Vegetable broth
1 2/3 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Pizza sauce
1 tbsp (16g)
Baked Products
Pita bread
1/2 pita, small (4" dia) (14g)
Bread
1/4 lbs (96g)
Bagel
1 small bagel (3" dia) (69g)
Naan bread
1/4 piece (23g)
Sweets
Jelly
3 serving 1 tbsp (63g)
Fruits and Fruit Juices
Blueberries
1 cup (148g)
Lemon juice
1 tbsp (15mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (1g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Roasted broccoli with nutritional yeast
110 cals, 4p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
lunch prep - 1 days
1. Vegan cream of mushroom soup
200 cals, 9p, 14c, 11f (per meal)
1 cup chopped (1/2" pieces) (107g)
1 cup(s) (240mL)
1 tsp (2g)
2 dash (2g)
1/2 tsp (3mL)
3/4 cup, pieces or slices (53g)
1/2 clove (2g)
4 dash, ground (1g)
1/4 small (18g)
Recipe has been scaled from original by 0.5x. 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.
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1/2 cup (59g)
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
breakfast prep - 3 days
lunch prep - 1 days
1. Mushroom quinoa lentil soup (vegan)
185 cals, 10p, 23c, 5f (per meal)
1/2 dash (0g)
1 dash (0g)
1/2 dash (0g)
1/4 small (18g)
4 tsp (16g)
4 tsp (14g)
1 cup, pieces or slices (70g)
2 tbsp (30mL)
1 cup(s) (mL)
3/4 clove(s) (2g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan over medium heat, saute onions and garlic in oil until soft, a few minutes.
2
Add in mushrooms and spices and stir, cooking for a minute or two.
3
Add all remaining ingredients and bring to a simmer. Cook uncovered for about 20-25 minutes or until quinoa and lentils are soft. Serve.
2. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1/2 pita, small (4" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
190 cals, 6p, 28c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
dinner prep - 1 days
1. Lentil and veggie soup
190 cals, 12p, 27c, 1f (per meal)
2 2/3 tbsp (32g)
2/3 cup(s) (mL)
1/3 cup, chopped (22g)
1 tsp (1g)
1/3 clove(s) (1g)
1/2 cup (68g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
breakfast prep - 2 days
1. Small toasted bagel with jelly
125 cals, 4p, 25c, 1f (per meal)
dinner 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. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 1 days
1. Rosemary mushroom vegan cheese sandwich
175 cals, 6p, 19c, 7f (per meal)
4 tbsp (28g)
1 slice(s) (32g)
3/4 oz (21g)
4 tbsp (8g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the vegan cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
lunch prep - 2 days
1. Lentil kale salad
205 cals, 8p, 18c, 10f (per meal)
4 dash (1g)
1 cup(s) (237mL)
4 dash (1g)
1 clove(s) (3g)
1 tbsp (15mL)
1 tbsp, slivered (7g)
1 tbsp (15mL)
1 1/2 cup, chopped (101g)
4 tbsp (48g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
2. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Flatbread broccoli pizza (dairy-free)
150 cals, 3p, 15c, 8f (per meal)
1/4 piece (23g)
1 tsp (6mL)
1/4 dash (0g)
1/4 dash (0g)
3/4 clove(s) (2g)
1 tbsp (16g)
2 tbsp chopped (11g)
1 tbsp (7g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and vegan cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.