1000 calorie vegetarian meal plan
Table of Contents
Overview
This 1000-calorie vegetarian meal plan gives a clear, low-calorie nutrition plan you can use two ways: generate your own customizable meal plan by swapping recipes and randomizing meals, or download the ready-made 7-day PDF (about 1025 kcal/day with roughly 93 g protein, 82 g net carbs, and 28 g fat) that includes a full grocery list and fixed recipes. Whether you want a tailored weekly plan or a simple pre-made diet plan, this guide is designed to simplify eating, shopping, and meal prep while keeping calories controlled and protein relatively high.
The sample weekly plan is balanced across breakfasts, lunches and dinners and uses familiar vegetarian foods—kale and eggs, protein shakes, tempeh with peanut sauce, chickpea tabbouleh, black bean soup, stuffed zucchini, and BBQ cauliflower wings—so it’s easy to follow and repeat. Each day includes a grocery list and step-by-step recipes, plus practical meal-prep notes (breakfast prep, protein prep, and batch cooking suggestions) to save time. Use this weekly plan or nutrition plan to structure your meals, track macros, and streamline shopping and cooking for the week.
Following this low-calorie weekly plan can support weight loss and reduced body fat for many people while the relatively high daily protein helps preserve lean muscle mass and promote greater satiety. Expect improvements like steadier energy between meals, less bloating from consistent portion control, and easier grocery planning and meal prep habits. Because 1,000 calories is a restrictive intake, consult a healthcare professional or registered dietitian before starting if you have high activity levels, special medical needs, or concerns about nutrient adequacy; you can still benefit from the plan whether you choose the customizable generator or the pre-made PDF version.
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 (1025cals, 93g protein, 82g net carbs, 28g fat 18g fiber per day) cannot be customized.
Day 1
1050cals, 91g protein, 82g net carbs, 33g fat 15g fiber per day
5 1/3 nuggets (294cal, 16p, 27c, 12f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1025cals, 93g protein, 80g net carbs, 29g fat 18g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cals, 92g protein, 87g net carbs, 23g fat 27g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
1/2 serving(s) (70cal, 4p, 5c, 4f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
975cals, 91g protein, 74g net carbs, 29g fat 14g fiber per day
1/2 can(s) (177cal, 6p, 15c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (182cal, 8p, 28c, 2f)
1 container (131cal, 14p, 13c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1075cals, 93g protein, 102g net carbs, 25g fat 19g fiber per day
1/2 serving(s) (215cal, 10p, 31c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1050cals, 97g protein, 80g net carbs, 30g fat 16g fiber per day
1/2 serving(s) (215cal, 10p, 31c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
975cals, 93g protein, 71g net carbs, 28g fat 14g fiber per day
1/2 can(s) (105cal, 2p, 21c, 1f)
1 serving(s) (141cal, 9p, 9c, 7f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (48 items)
Spices and Herbs
Salt
4 1/2 g (5g)
Black pepper
3 dash, ground (1g)
Ground cumin
1/4 tbsp (1g)
Red wine vinegar
1/4 tbsp (4mL)
Dried dill weed
1/4 tbsp (1g)
Vegetables and Vegetable Products
Kale leaves
1 3/4 cup, chopped (70g)
Ketchup
4 tsp (23g)
Red onion
1/6 medium (2-1/2" dia) (21g)
Cucumber
1 cucumber (8-1/4") (301g)
Fresh parsley
2 sprigs (2g)
Tomatoes
2/3 medium whole (2-3/5" dia) (85g)
Cauliflower
1 head small (4" dia.) (265g)
Zucchini
3 large (969g)
Dairy and Egg Products
Eggs
7 large (350g)
Sour cream
3/4 tbsp (9g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Whole milk
2 1/2 cup (600mL)
Goat cheese
3 oz (85g)
Fats and Oils
Oil
3/4 tbsp (11mL)
Salad dressing
2 1/2 tbsp (38mL)
Olive oil
3/4 tbsp (11mL)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Lemon juice
1 tbsp (17mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Grapes
1 cup (92g)
Beverages
Water
15 cup(s) (3555mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Long-grain white rice
2 3/4 tbsp (31g)
Other
Nutritional yeast
1/2 oz (17g)
Vegan chik'n nuggets
5 1/3 nuggets (115g)
Cottage cheese & fruit cup
1 container (170g)
Mixed greens
1 1/2 cup (45g)
Tzatziki
1/4 cup(s) (56g)
Legumes and Legume Products
Soy sauce
1 tsp (5mL)
Peanut butter
2 tbsp (32g)
Tempeh
4 oz (113g)
Black beans
3/8 can(s) (165g)
Chickpeas, canned
1/2 can (224g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Salsa
3 tbsp (49g)
Vegetable broth
1/4 cup(s) (mL)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Barbecue sauce
4 tbsp (72g)
Pasta sauce
3/4 cup (195g)
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Baked Products
Pita bread
1 1/2 pita, small (4" dia) (42g)
breakfast prep - 3 days
1. Kale & eggs
95cal, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Peanut tempeh
217cal, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. 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. Brown rice
115cal, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Chik'n nuggets
294cal, 16p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
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.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Black bean and salsa soup
193cal, 11p, 19c, 3f (per meal)
3/4 tbsp (9g)
1 1/2 dash (0g)
3 tbsp (49g)
3/8 can(s) (165g)
1/4 cup(s) (mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Pita bread
78cal, 3p, 14c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
3. Simple Greek cucumber salad
70cal, 5p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 tsp (1mL)
2 dash (0g)
3/8 tsp (2mL)
2 tbsp (35g)
1/8 medium (2-1/2" dia) (7g)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
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.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
182cal, 8p, 28c, 2f (per meal)
1/6 can (75g)
1/4 tsp (1mL)
2/3 sprigs (1g)
1/6 roma tomato (13g)
1/8 cucumber (8-1/4") (25g)
1 1/3 dash (0g)
1/8 tsp (0mL)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. 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. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Chunky canned soup (creamy)
177cal, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Tzatziki chickpea tabbouleh salad
216cal, 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.
dinner prep - 1 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. Pita bread
39cal, 1p, 7c, 0f (per meal)
1/2 pita, small (4" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
3. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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.
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 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.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
288cal, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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. White rice
55cal, 1p, 12c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. 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.
lunch prep - 1 days
1. Tomato soup
105cal, 2p, 21c, 1f (per meal)
1/2 can (10.5 oz) (149g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.