1000 calorie vegetarian meal plan

In just a few clicks, generate your own 1000 calorie 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

Generate 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: Sample plan

This sample plan (1025cal, 94g protein, 56g net carbs, 41g fat, 15g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Egg in an eggplant, orange
Chunky canned soup (non-creamy)
Baked tofu, olive oil drizzled sugar snap peas
Tue
Wed
Flatbread margherita pizza, milk, caprese salad
Thu
Toast with butter, string cheese, grapes
Chunky canned soup (creamy), lowfat greek yogurt
Fri
Sat
Avocado egg salad sandwich
Cheese and guac tacos, caprese salad
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
12 cup(s) (2844mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Spices and Herbs
Black pepper
1/4 tsp (0g)
Salt
1/8 oz (2g)
Fresh basil
1/2 oz (13g)
Balsamic vinegar
1 tbsp (17mL)
Garlic powder
4 dash (2g)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 cup (288g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Eggplant
3 1 inch (2.5 cm) slice(s) (180g)
Tomatoes
2 medium whole (2-3/5" dia) (257g)
Garlic
2 1/4 clove(s) (7g)
Green onions
2 tbsp, chopped (13g)
Fats and Oils
Olive oil
1 oz (32mL)
Oil
1 tbsp (15mL)
Balsamic vinaigrette
2 tbsp (27mL)
Legumes and Legume Products
Extra firm tofu
1 1/2 lbs (680g)
Soy sauce
3/4 cup (180mL)
Nut and Seed Products
Sesame seeds
1 1/2 tbsp (14g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Dairy and Egg Products
Eggs
5 medium (216g)
Mozzarella cheese
6 tbsp (32g)
Fresh mozzarella cheese
2 3/4 oz (78g)
Whole milk
2 1/4 cup (540mL)
String cheese
3 stick (84g)
Butter
1/2 tbsp (7g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Cheddar cheese
4 tbsp, shredded (28g)
Fruits and Fruit Juices
Oranges
3 orange (462g)
Grapes
1 1/2 cup (138g)
Avocados
1/4 avocado(s) (50g)
Baked Products
Naan bread
3/4 piece (68g)
Bread
2 1/2 slice (80g)
Other
Mixed greens
1 package (5.5 oz) (142g)
Guacamole
2 tbsp (31g)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 3 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • 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.
    1
    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.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    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.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Olive oil drizzled sugar snap peas
    80 cals, 3p, 4c, 5f (per meal)
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen sugar snap peas
    2 cup (288g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare sugar snap peas according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper.
    lunch prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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.
    breakfast prep - 3 days
    1. Egg in an eggplant
    110 cals, 6p, 1c, 9f (per meal)
  • Eggplant
    1 1 inch (2.5 cm) slice(s) (60g)
  • Oil
    1 tsp (5mL)
  • Eggs
    1 medium (44g)
  • 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. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • lunch prep - 3 days
    1. Flatbread margherita pizza
    160 cals, 5p, 14c, 9f (per meal)
  • Naan bread
    3/4 piece (68g)
  • Mozzarella cheese
    6 tbsp (32g)
  • Tomatoes, thinly sliced
    3/4 medium whole (2-3/5" dia) (92g)
  • Fresh basil
    4 1/2 leaves (2g)
  • Olive oil
    1 tbsp (17mL)
  • Balsamic vinegar
    1 tbsp (17mL)
  • Salt
    3/4 dash (0g)
  • Black pepper
    3/4 dash (0g)
  • Garlic, finely diced
    2 1/4 clove(s) (7g)
  • Recipe has been scaled from original by 0.75x. 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 sprinkle cheese on top, and place tomato slices over the cheese. 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
    While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
    7
    Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • 3. Caprese salad
    70 cals, 4p, 3c, 5f (per meal)
  • Balsamic vinaigrette
    1 tbsp (15mL)
  • Fresh basil
    4 tbsp leaves, whole (6g)
  • Tomatoes, halved
    1/2 cup cherry tomatoes (75g)
  • Mixed greens
    1/2 package (5.5 oz) (78g)
  • Fresh mozzarella cheese
    1 1/2 oz (43g)
  • Recipe has been scaled from original by 0.5x. 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.
    breakfast prep - 3 days
    1. Toast with butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Bread
    1/2 slice (16g)
  • Butter
    4 dash (2g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Grapes
    30 cals, 0p, 5c, 0f (per meal)
  • Grapes
    1 1/2 cup (138g)
  • dinner prep - 2 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • dinner prep - 1 days
    1. Cheese and guac tacos
    175 cals, 8p, 2c, 14f (per meal)
  • Cheddar cheese
    4 tbsp, shredded (28g)
  • Guacamole
    2 tbsp (31g)
  • 1
    Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
    2
    Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
    3
    Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
    4
    Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
    5
    Serve.
    2. Caprese salad
    180 cals, 10p, 6c, 11f (per meal)
  • Balsamic vinaigrette
    2 1/2 tsp (13mL)
  • Fresh basil
    1/4 cup leaves, whole (5g)
  • Tomatoes, halved
    6 2/3 tbsp cherry tomatoes (62g)
  • Mixed greens
    3/8 package (5.5 oz) (65g)
  • Fresh mozzarella cheese
    1 1/4 oz (35g)
  • Recipe has been scaled from original by 0.42x. 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.
    lunch prep - 1 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • Bread
    1 slice (32g)
  • Avocados
    1/4 avocado(s) (50g)
  • Garlic powder
    4 dash (2g)
  • Salt
    1 dash (1g)
  • Green onions
    2 tbsp, chopped (13g)
  • Tomatoes, halved
    3 tbsp cherry tomatoes (28g)
  • Eggs, hard-boiled and chilled
    1 1/2 extra large (84g)
  • Recipe has been scaled from original by 0.25x. 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, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
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