1000 calorie high protein vegetarian meal plan

	Breakfast	Lunch	Dinner
Mon	Toast with butter, boiled eggs Pick days Swap	Baked tofu, fruit juice Pick days Swap	Chunky canned soup (non-creamy), peach Pick days Swap
Tue
Wed
Thu	Edamame Pick days Swap	Roasted tofu & veggies, brown rice Pick days Swap	Pasta with spinach and ricotta Pick days Swap
Fri
Sat	Grilled cheese with mushrooms, string cheese, fruit juice Pick days Swap	Grilled peanut butter and banana sandwich Pick days Swap

protein prep - 6 days

1. Protein shake

220 cals, 48p, 2c, 1f (per meal)

Scale to: , 2 scoop

Water

2 cup(s) (474mL)

Protein powder

2 scoop (1/3 cup ea) (62g)

dinner prep - 3 days

1. Chunky canned soup (non-creamy)

245 cals, 18p, 23c, 7f (per meal)

Scale to: , 3 can(s)

Chunky canned soup (non-creamy varieties)

3 can (~19 oz) (1578g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Peach

65 cals, 1p, 12c, 0f (per meal)

Scale to: , 1 peach(es)

Peach

1 medium (2-2/3" dia) (150g)

lunch prep - 3 days

1. Baked tofu

225 cals, 22p, 5c, 12f (per meal)

Scale to: , 24 oz

Extra firm tofu

1 1/2 lbs (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.

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.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.

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.

Spread marinated tofu onto the prepared baking sheet.

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)

Scale to: , 1/2 cup(s)

Fruit juice

4 fl oz (120mL)

breakfast prep - 3 days

1. Toast with butter

115 cals, 4p, 12c, 5f (per meal)

Scale to: , 1 slice(s)

Bread

1 slice (32g)

Butter

1 tsp (5g)

Toast the bread to desired toastiness.

Spread the butter on the bread.

2. Boiled eggs

60 cals, 6p, 0c, 4f (per meal)

Scale to: , 3 egg(s)

Eggs

3 medium (132g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

breakfast prep - 3 days

1. Edamame

210 cals, 20p, 5c, 8f (per meal)

Scale to:

Edamame, frozen, shelled

4 1/2 cup (531g)

Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.

Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.

dinner prep - 2 days

1. Pasta with spinach and ricotta

340 cals, 18p, 46c, 7f (per meal)

Scale to:

Uncooked dry pasta

4 oz (114g)

Frozen chopped spinach, thawed and drained

1/2 10 oz package (142g)

Garlic, minced

1 clove(s) (3g)

Part-skim ricotta cheese

1/2 cup (124g)

Parmesan cheese, divided

1 1/2 tbsp (8g)

Salt

1 dash (1g)

Black pepper

3 dash, ground (1g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Cook the pasta according to directions on package; drain.

While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.

Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.

Add cooked pasta to the skillet and stir.

Serve and top with remaining parmesan cheese.

lunch prep - 2 days

1. Roasted tofu & veggies

180 cals, 12p, 8c, 9f (per meal)

Scale to:

Extra firm tofu

2/3 block (216g)

Salt

1/3 tsp (2g)

Black pepper

1/3 tsp, ground (1g)

Brussels sprouts, cut in half

2 2/3 oz (76g)

Carrots, cut as desired

1 medium (61g)

Broccoli, cut as desired

1/3 cup chopped (30g)

Bell pepper, sliced

1/3 medium (40g)

Onion, thickly sliced

1/6 medium (2-1/2" dia) (18g)

Olive oil

2 tsp (10mL)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C).

Drain tofu and use absorbent towel to pat away as much moisture as possible.

Cut tofu in one inch cubes.

On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.

On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.

Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.

After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.

Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.

Remove all from oven and combine. Season with salt and pepper. Serve.

2. Brown rice

115 cals, 2p, 23c, 1f (per meal)

Scale to:

Brown rice

1/3 cup (63g)

Salt

2 dash (2g)

Water

2/3 cup(s) (158mL)

Black pepper

2 dash, ground (1g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Rinse the starch off the rice in a strainer under cold water for 30 seconds.

Bring the water to a boil over high heat in a large pot that has a tight fitting lid.

Add the rice, stir it just once, and boil, covered, for 30 minutes.

Pour the rice into a strainer over the sink and drain for 10 seconds.

Return the rice to the same pot, off the heat.

Cover immediately and set aside for 10 minutes (this is the steaming part).

Uncover, fluff with a fork, and season with salt and pepper.

dinner prep - 1 days

1. Grilled peanut butter and banana sandwich

245 cals, 8p, 27c, 10f (per meal)

For 1 Meal

Bread

1 slice (32g)

Banana, sliced

1/2 medium (7" to 7-7/8" long) (59g)

Peanut butter

1 tbsp (16g)

Cooking spray

1/2 spray , about 1/3 second (1 NLEA serving) (0g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.

lunch prep - 1 days

1. Grilled cheese with mushrooms

160 cals, 7p, 13c, 8f (per meal)

For 1 Meal

Mushrooms

4 tbsp, chopped (18g)

Olive oil

1/4 tbsp (4mL)

Thyme

4 dash, ground (1g)

Bread

1 slice(s) (32g)

Sliced cheese

1/2 slice (3/4 oz) (11g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.

Put the cheese on one slice of bread and put the mushrooms on top.

Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.

Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

For 1 Meal

String cheese

1 stick (28g)

3. Fruit juice

55 cals, 1p, 13c, 0f (per meal)

For 1 Meal

Fruit juice

4 fl oz (120mL)

1000 calorie high protein vegetarian meal plan

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