1000 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1000 calorie high protein 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 (1025cal, 101g protein, 62g net carbs, 33g fat, 18g fiber per day) cannot be customized.
Day 1
975cal, 94g protein, 46g net carbs, 37g fat, 20g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 can(s) (124cal, 9p, 12c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1125cal, 97g protein, 92g net carbs, 33g fat, 15g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 oz (61cal, 8p, 3c, 2f)
1 container (131cal, 14p, 13c, 3f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cal, 101g protein, 77g net carbs, 31g fat, 15g fiber
1 mini muffin(s) (61cal, 5p, 0c, 5f)
1 patties (83cal, 9p, 3c, 3f)
1 oz (61cal, 8p, 3c, 2f)
1 container (131cal, 14p, 13c, 3f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
975cal, 99g protein, 40g net carbs, 34g fat, 25g fiber
1 mini muffin(s) (61cal, 5p, 0c, 5f)
1 patties (83cal, 9p, 3c, 3f)
1 cup(s) (146cal, 19p, 3c, 4f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (207cal, 10p, 23c, 3f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
975cal, 91g protein, 41g net carbs, 40g fat, 21g fiber
1 mini muffin(s) (61cal, 5p, 0c, 5f)
1 patties (83cal, 9p, 3c, 3f)
1/2 serving(s) (207cal, 10p, 23c, 3f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cal, 111g protein, 70g net carbs, 26g fat, 15g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 serving(s) (263cal, 14p, 28c, 8f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1025cal, 111g protein, 70g net carbs, 26g fat, 15g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 serving(s) (263cal, 14p, 28c, 8f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (49 items)
Snacks
High-protein granola bar
2 bar (80g)
Beverages
Water
18 1/2 cup (4454mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Fats and Oils
Oil
1 1/2 oz (45mL)
Olive oil
1/2 tbsp (7mL)
Salad dressing
1/4 cup (53mL)
Vegetables and Vegetable Products
Carrots
3 1/2 medium (209g)
Tomatoes
2 medium whole (2-3/5" dia) (230g)
Onion
1/3 medium (2-1/2" dia) (37g)
Raw celery
4 1/4 stalk, medium (7-1/2" - 8" long) (170g)
Garlic
1 clove(s) (3g)
Canned crushed tomatoes
1/8 can (51g)
Fresh spinach
1/8 cup(s) (2g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Edamame, frozen, shelled
1/2 cup (59g)
Tomato paste
2 tsp (11g)
Kale leaves
1/2 cup, chopped (20g)
Cucumber
1/2 cup slices (52g)
Zucchini
1 large (323g)
Legumes and Legume Products
Tempeh
4 oz (113g)
Lentils, raw
1 cup (192g)
Black beans
2/3 can(s) (293g)
Roasted peanuts
6 tbsp (55g)
Vegetarian burger crumbles
1 cup (100g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Pasta sauce
4 tbsp (65g)
Baked Products
Roll
1 pan, dinner, or small roll (2" square, 2" high) (28g)
Spices and Herbs
Oregano, dried
1 dash, leaves (0g)
Salt
1 1/2 dash (1g)
Black pepper
1/2 dash, ground (0g)
Basil, dried
1 dash, leaves (0g)
Ground cumin
4 dash (1g)
Garlic powder
1 1/2 dash (1g)
Red wine vinegar
1/2 tbsp (8mL)
Dijon mustard
4 dash (3g)
Other
Cottage cheese & fruit cup
4 container (680g)
Vegan breakfast sausage patties
3 patties (114g)
Coleslaw mix
1 1/2 cup (135g)
Mixed greens
2 cup (55g)
Cereal Grains and Pasta
Seitan
2 oz (57g)
Dairy and Egg Products
Goat cheese
1 3/4 oz (49g)
Eggs
2 1/2 large (125g)
Kefir, flavored
1 cup (240mL)
Whole milk
1 2/3 cup (401mL)
String cheese
2 stick (56g)
Feta cheese
2 3/4 tbsp, crumbled (25g)
Fruits and Fruit Juices
Lemon juice
2 1/2 tsp (12mL)
Avocados
1/6 avocado(s) (34g)
Canned black olives
2 tbsp (17g)
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
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 carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Lentil Soup
270 cals, 13p, 31c, 8f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/4 medium (15g)
1/4 stalk, medium (7-1/2" - 8" long) (10g)
1/4 clove(s) (1g)
1 dash, leaves (0g)
1/8 can (51g)
4 tbsp (48g)
1 cup(s) (237mL)
1/8 cup(s) (2g)
1 dash (1g)
1/2 dash, ground (0g)
1/2 tbsp (8mL)
1 dash, leaves (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
dinner prep - 2 days
1. Simple seitan
60 cals, 8p, 3c, 2f (per meal)
2. Sweet potato medallions
155 cals, 2p, 18c, 7f (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). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
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.
breakfast prep - 3 days
1. Goat cheese & tomato mini egg muffin
60 cals, 5p, 0c, 5f (per meal)
1 1/2 slice(s), thin/small (23g)
1 1/2 tbsp (21g)
1 1/2 large (75g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Vegan breakfast sausage patties
85 cals, 9p, 3c, 3f (per meal)
3 patties (114g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook patties according to package instructions. Serve.
lunch prep - 1 days
1. Edamame slaw salad bowl
195 cals, 8p, 13c, 9f (per meal)
2 tbsp (30mL)
1 1/2 cup (135g)
1 small (5-1/2" long) (50g)
1/2 cup (59g)
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
2. Kefir
150 cals, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.
dinner prep - 2 days
1. Black bean & sweet potato stew
205 cals, 10p, 23c, 3f (per meal)
2 tsp (11g)
1 tsp (5mL)
1/2 cup, chopped (20g)
1 tsp (5mL)
4 dash (1g)
2/3 clove(s) (2g)
1/3 small (23g)
1/3 sweetpotato, 5" long (70g)
1 cup(s) (237mL)
2/3 can(s) (293g)
Recipe has been scaled from original by 0.33x. 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. Vegan crumbles
145 cals, 19p, 3c, 4f (per meal)
1 cup (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Egg & avocado salad
135 cals, 7p, 2c, 10f (per meal)
1/3 cup (10g)
1/6 avocado(s) (33g)
1 large (50g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 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. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Mediterranean lentil power salad
265 cals, 14p, 28c, 8f (per meal)
1/2 cup slices (52g)
1 1/2 cup(s) (356mL)
1/2 cup (96g)
2 tbsp (17g)
2 1/2 tbsp, crumbled (25g)
4 cherry tomatoes (68g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a pot, cover lentils with water. Bring to a boil. Reduce heat and simmer covered for 20-30 minutes or according to package instructions. Drain and set aside to cool.
2
Combine lentils with all remaining ingredients in a large bowl. Toss until well-mixed. Season with salt/pepper to taste.
3
Serve.
lunch prep - 2 days
1. Goat cheese and marinara stuffed zucchini
95 cals, 5p, 5c, 5f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
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.