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 (1000cals, 94g protein, 66g net carbs, 33g fat 16g fiber per day) cannot be customized.
Day 1
975cals, 92g protein, 54g net carbs, 35g fat 18g fiber per day
5 1/3 nuggets (294cal, 16p, 27c, 12f)
1/2 serving(s) (157cal, 13p, 6c, 7f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1025cals, 95g protein, 60g net carbs, 34g fat 21g fiber per day
5 1/3 nuggets (294cal, 16p, 27c, 12f)
2 oz (148cal, 12p, 4c, 8f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 serving(s) (110cal, 5p, 10c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1000cals, 94g protein, 70g net carbs, 31g fat 16g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1000cals, 94g protein, 70g net carbs, 31g fat 16g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
975cals, 90g protein, 49g net carbs, 43g fat 11g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
2 oz tempeh (217cal, 16p, 7c, 11f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cals, 97g protein, 79g net carbs, 30g fat 15g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (268cal, 14p, 40c, 2f)
2/3 cup(s) (89cal, 2p, 1c, 8f)
1/2 serving(s) (259cal, 18p, 31c, 6f)
1 cup(s) (55cal, 1p, 5c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1025cals, 97g protein, 79g net carbs, 30g fat 15g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (268cal, 14p, 40c, 2f)
2/3 cup(s) (89cal, 2p, 1c, 8f)
1/2 serving(s) (259cal, 18p, 31c, 6f)
1 cup(s) (55cal, 1p, 5c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (47 items)
Fruits and Fruit Juices
Raspberries
3 cup (369g)
Lemon juice
1/4 tbsp (4mL)
Dairy and Egg Products
Eggs
9 large (450g)
Butter
1/4 stick (23g)
Whole milk
2 1/2 cup(s) (600mL)
Fats and Oils
Oil
1 oz (27mL)
Ranch dressing
1 tbsp (15mL)
Olive oil
1/4 tbsp (4mL)
Salad dressing
2 tbsp (30mL)
Vegetables and Vegetable Products
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (646g)
Ketchup
1/3 cup (79g)
Lima beans, frozen
1/4 package (10 oz) (71g)
Raw celery
3/4 stalk, medium (7-1/2" - 8" long) (30g)
Onion
1/8 large (19g)
Garlic
1/2 clove(s) (2g)
Green pepper
1/8 large (21g)
Kale leaves
2 cup, chopped (80g)
Frozen broccoli
1 1/3 cup (121g)
Cauliflower
2 head small (4" dia.) (530g)
Beverages
Water
15 1/4 cup(s) (3614mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1/2 g (0g)
Cajun seasoning
1 tsp (3g)
Legumes and Legume Products
Lentils, raw
4 tbsp (48g)
Tempeh
6 oz (170g)
Soy sauce
1/2 tsp (3mL)
Peanut butter
1 tbsp (16g)
Firm tofu
1/4 lbs (99g)
Other
Tzatziki
1/8 cup(s) (14g)
Vegan chik'n nuggets
10 2/3 nuggets (229g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 oz (32g)
Sub roll(s)
1 roll(s) (85g)
Meatless chik'n tenders
8 pieces (204g)
Coleslaw mix
1/2 cup (45g)
Vegan sausage
2 oz (57g)
Diced tomatoes
1/4 28oz can (199g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 tbsp (31mL)
Pasta sauce
4 tbsp (65g)
Pesto sauce
1 1/2 tbsp (24g)
Vegetable broth
1/4 cup(s) (mL)
Hot sauce
1/2 tsp (3mL)
Barbecue sauce
1/2 cup (143g)
Cereal Grains and Pasta
Long-grain white rice
6 tbsp (69g)
Seitan
2 oz (57g)
breakfast prep - 2 days
1. Egg in an eggplant
120cal, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
157cal, 13p, 6c, 7f (per meal)
2 oz (57g)
1/4 tbsp (4mL)
1/8 cup(s) (14g)
1 tbsp (15mL)
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 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 tzatziki.
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Chik'n nuggets
294cal, 16p, 28c, 12f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Basic tempeh
148cal, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Buttered lima beans
110cal, 5p, 10c, 4f (per meal)
1/2 dash, ground (0g)
1 tsp (5g)
1/4 package (10 oz) (71g)
1 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
3. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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.
dinner prep - 2 days
1. Vegan meatball sub
234cal, 14p, 27c, 6f (per meal)
2 meatball(s) (60g)
2 tbsp (33g)
4 dash (1g)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
breakfast prep - 3 days
1. Egg and pesto stuffed tomato
130cal, 8p, 5c, 8f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
lunch prep - 2 days
1. Crispy chik'n tenders
229cal, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Peanut tempeh
217cal, 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. White rice
83cal, 2p, 18c, 0f (per meal)
2 tbsp (23g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
1 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Buffalo tofu slaw salad
190cal, 8p, 5c, 15f (per meal)
1/4 lbs (99g)
1/4 tbsp (4mL)
1 tbsp cherry tomatoes (9g)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 cup (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season the tofu cubes with salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add the tofu and cook for 4-6 minutes, turning occasionally, until golden brown on all sides. Remove from heat and let cool slightly, then toss with hot sauce.
3
Serve the tofu over a bed of coleslaw and cherry tomatoes. Drizzle with ranch and serve.
4
Meal Prep Tip: Store the tofu and ranch separately from the coleslaw. Combine everything just before serving to keep the slaw fresh and crisp.
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
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.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 2 days
1. Slow cooker vegan jambalaya
259cal, 19p, 31c, 6f (per meal)
4 tbsp (46g)
1/4 cup(s) (mL)
1/2 tsp (3mL)
2 oz (57g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1/8 large (19g)
1/4 28oz can (199g)
1/4 tbsp (4mL)
1 tsp (3g)
1/2 clove(s) (2g)
1/8 large (21g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Drizzle the bottom of a 4-quart slow cooker crock with olive oil. Stir tomatoes with juice, seitan, sausage, onion, green bell pepper, celery, vegetable broth, garlic, hot sauce, and Cajun seasoning into crock.
2
Cook on Low for 4 hours. Add rice to the crock and cook on High until rice is cooked through, about 30 minutes more.
2. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
1 head small (4" dia.) (265g)
4 tbsp (15g)
2 dash (2g)
4 tbsp (72g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Buttered broccoli
89cal, 2p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.