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, 95g protein, 73g net carbs, 32g fat, 14g fiber per day) cannot be customized.
Day 1
1050cal, 94g protein, 85g net carbs, 32g fat, 10g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1 container (107cal, 10p, 11c, 3f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1/2 serving(s) (211cal, 17p, 14c, 9f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cal, 94g protein, 85g net carbs, 32g fat, 10g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
1 container (107cal, 10p, 11c, 3f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1/2 serving(s) (211cal, 17p, 14c, 9f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cal, 92g protein, 70g net carbs, 36g fat, 15g fiber
1 container(s) (181cal, 8p, 32c, 2f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
975cal, 92g protein, 64g net carbs, 30g fat, 18g fiber
1/2 serving(s) (171cal, 15p, 8c, 8f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1 serving(s) (264cal, 18p, 12c, 13f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1025cal, 96g protein, 61g net carbs, 37g fat, 16g fiber
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 container (107cal, 10p, 11c, 3f)
1 serving(s) (264cal, 18p, 12c, 13f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1050cal, 101g protein, 75g net carbs, 34g fat, 11g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 container (107cal, 10p, 11c, 3f)
1/2 serving(s) (215cal, 10p, 31c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
950cal, 93g protein, 74g net carbs, 24g fat, 18g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (185cal, 9p, 20c, 4f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/2 serving(s) (215cal, 10p, 31c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (49 items)
Dairy and Egg Products
Lowfat flavored yogurt
3 container (6 oz) (510g)
Butter
1 tbsp (14g)
Sliced cheese
2 slice (1 oz) (56g)
Whole milk
2 1/2 cup (600mL)
Fresh mozzarella cheese
1/2 oz (14g)
Beverages
Water
1 gallon (3494mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Brown rice
4 tbsp (48g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Baked Products
Bread crumbs
2 3/4 tbsp (18g)
Bread
2 slice (64g)
Spices and Herbs
Garlic powder
5 dash (2g)
Ground coriander
2 dash (0g)
Ground cumin
1/2 tsp (1g)
Black pepper
1/2 tbsp, ground (3g)
Salt
2 tsp (11g)
Fresh basil
4 tsp leaves, whole (2g)
Legumes and Legume Products
Soy sauce
3/4 oz (17mL)
Peanut butter
1 tbsp (16g)
Tempeh
2 oz (57g)
Extra firm tofu
1 block (324g)
Chickpeas, canned
5/8 can (261g)
Fats and Oils
Oil
1 1/3 oz (40mL)
Balsamic vinaigrette
4 tsp (20mL)
Olive oil
1 oz (32mL)
Vegetables and Vegetable Products
Sweet potatoes
2 sweetpotato, 5" long (420g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Onion
1/2 medium (2-1/2" dia) (55g)
Tomatoes
2/3 medium whole (2-3/5" dia) (82g)
Garlic
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Carrots
5 1/2 medium (336g)
Brussels sprouts
4 oz (113g)
Broccoli
1/2 cup chopped (46g)
Bell pepper
1/2 medium (60g)
Cucumber
1/6 cucumber (8-1/4") (50g)
Fresh parsley
1 1/3 sprigs (1g)
Frozen mixed veggies
1/4 10oz package (71g)
Other
Mixed greens
3/8 package (5.5 oz) (56g)
Cottage cheese & fruit cup
4 container (532g)
Nutritional yeast
1/4 tbsp (1g)
Tzatziki
1/4 cup(s) (56g)
Teriyaki sauce
1 tbsp (14mL)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Fruits and Fruit Juices
Lemon juice
1 1/4 tsp (6mL)
Lime juice
1/2 tbsp (8mL)
Avocados
1/4 avocado(s) (50g)
breakfast prep - 3 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Tasty breaded seitan
210 cals, 17p, 14c, 9f (per meal)
4 oz (113g)
2 2/3 tbsp (18g)
4 dash (2g)
2 dash (0g)
2 dash (1g)
1/2 dash, ground (0g)
1 tbsp (15mL)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
2
Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
2. Sweet potato wedges
130 cals, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 2 days
1. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
dinner prep - 1 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and 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.
lunch prep - 2 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. 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. Sweet potato wedges
130 cals, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
breakfast prep - 2 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Roasted tofu & veggies
265 cals, 18p, 12c, 13f (per meal)
1 block (324g)
4 dash (3g)
4 dash, ground (1g)
4 oz (113g)
1 1/2 medium (92g)
1/2 cup chopped (46g)
1/2 medium (60g)
1/4 medium (2-1/2" dia) (28g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
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.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
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.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
2. Brown rice
85 cals, 2p, 17c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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 - 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. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Tzatziki chickpea tabbouleh salad
215 cals, 10p, 31c, 4f (per meal)
1/4 cup(s) (56g)
1/3 box (5.8 oz) (55g)
1/3 can (149g)
1/6 tsp (1mL)
1/3 tsp (1g)
1/6 cucumber (8-1/4") (50g)
1/3 roma tomato (27g)
1 1/3 sprigs (1g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package.
3
Once cooked, mix couscous with parsley, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve with tzatziki.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/4 can (112g)
1 tbsp (15mL)
3/8 tsp (2mL)
1/4 10oz package (71g)
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 chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
1 tsp (5mL)
4 tsp leaves, whole (2g)
2 2/3 tbsp cherry tomatoes (25g)
1/6 package (5.5 oz) (26g)
1/2 oz (14g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.