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
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, 98g protein, 78g net carbs, 28g fat, 17g fiber per day) cannot be customized.
Day 1
1025cal, 102g protein, 71g net carbs, 26g fat, 21g fiber
1 eggs (99cal, 7p, 1c, 8f)
1 serving(s) (61cal, 7p, 0c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1/2 serving(s) (173cal, 7p, 17c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cal, 103g protein, 81g net carbs, 30g fat, 13g fiber
1 eggs (99cal, 7p, 1c, 8f)
1 serving(s) (61cal, 7p, 0c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 container (107cal, 10p, 11c, 3f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cal, 94g protein, 89g net carbs, 27g fat, 16g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 container (107cal, 10p, 11c, 3f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1025cal, 96g protein, 73g net carbs, 31g fat, 15g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 serving(s) (187cal, 18p, 17c, 5f)
1 roll (77cal, 3p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1000cal, 96g protein, 85g net carbs, 22g fat, 18g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
2 patty (254cal, 20p, 22c, 6f)
1/2 serving(s) (92cal, 2p, 19c, 1f)
1/2 serving(s) (187cal, 18p, 17c, 5f)
1 roll (77cal, 3p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cal, 95g protein, 85g net carbs, 29g fat, 15g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1/2 serving(s) (92cal, 2p, 19c, 1f)
2 oz (86cal, 4p, 1c, 7f)
1/2 serving(s) (63cal, 1p, 1c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1000cal, 102g protein, 60g net carbs, 30g fat, 18g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 serving(s) (85cal, 1p, 12c, 2f)
2 oz (86cal, 4p, 1c, 7f)
1/2 serving(s) (63cal, 1p, 1c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
![Protein shake](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (55 items)
Beverages
Water
14 1/3 cup(s) (3396mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fruits and Fruit Juices
Lemon juice
2 1/2 tbsp (38mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Peach
2 medium (2-2/3" dia) (300g)
Avocados
1 avocado(s) (201g)
Strawberries
2 medium (1-1/4" dia) (24g)
Other
Italian seasoning
1 dash (0g)
Cottage cheese & fruit cup
2 container (266g)
Sub roll(s)
1 roll(s) (85g)
Diced tomatoes
1/4 can(s) (105g)
Veggie burger patty
4 patty (284g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Pesto sauce
1 tbsp (16g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Fats and Oils
Oil
1 oz (32mL)
Olive oil
3/4 tbsp (11mL)
Spices and Herbs
Dijon mustard
1/2 tsp (3g)
Ground ginger
2 dash (0g)
Garlic powder
4 dash (2g)
Lemon pepper
1/3 tsp (1g)
Salt
1/3 tsp (2g)
Black pepper
2 dash, ground (1g)
Vegetables and Vegetable Products
Garlic
1 1/2 clove(s) (5g)
Broccoli
4 tbsp chopped (23g)
Leeks
1/4 leek (22g)
Bell pepper
3/4 large (119g)
Mushrooms
1 cup, chopped (70g)
Tomatoes
24 cherry tomatoes (408g)
Onion
5/8 medium (2-1/2" dia) (65g)
Kale leaves
1/2 cup, chopped (20g)
Tomato paste
1/4 tbsp (4g)
Asparagus
4 oz (113g)
Carrots
4 oz (113g)
Legumes and Legume Products
Chickpeas, canned
1/4 can (112g)
Soy sauce
1 tbsp (15mL)
Tempeh
4 oz (113g)
Firm tofu
4 oz (113g)
Vegetarian burger crumbles
1 1/2 cup (150g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Seitan
3 oz (85g)
Long-grain white rice
4 tbsp (46g)
Dairy and Egg Products
Egg whites
1/2 cup (122g)
Eggs
2 large (100g)
Cheese
1 slice (1 oz each) (28g)
Nonfat greek yogurt, plain
2 3/4 tbsp (47g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Goat cheese
1/2 oz (14g)
Butter
1/8 stick (6g)
Baked Products
Bread
4 slice (128g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
2 1/4 oz (64g)
Poultry Products
Boneless skinless chicken breast, raw
1/4 lbs (99g)
Sweets
Honey
1 2/3 oz (47g)
Snacks
Large granola bar
2 bar (74g)
protein prep - 7 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/120078/medium_thumb_0bc23fb7460c56437416879dc8b9a9e5-1704933000.jpg)
1. Mustardy lemony chickpea soup
175 cals, 7p, 17c, 6f (per meal)
1 tbsp (15mL)
1 dash (0g)
1/2 cup(s) (mL)
1/4 tbsp (4mL)
1/2 tsp (3g)
1/2 clove(s) (2g)
4 tbsp chopped (23g)
1/4 leek (22g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot. Add leeks, garlic, and some salt. Stir and cook 5-7 minutes until softened.
2
Stir in broth, chickpeas (including the liquid), and Italian seasoning. Bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes.
3
Take about 1/4th of the mixture and puree in a blender until smooth. Return puree back to the pot and stir.
4
Add broccoli, cover, and cook 10 minutes. Turn off heat. Stir in dijon and lemon juice. Season with salt and pepper to taste. Serve.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/31301/medium_thumb_de976bb44e77af29fda577a4f987e15b-1674075120.jpg)
1. Tempeh & mushroom stir fry
445 cals, 33p, 49c, 8f (per meal)
1 tbsp (15mL)
1/2 large (82g)
1 cup, chopped (70g)
4 tbsp (48g)
2 dash (0g)
4 dash (2g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/3580/medium_thumb_21e69c93ab614eebcf652f069b22dba5-1568161500.jpg)
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59607/medium_thumb_8be99a7848459997a45b8297640d91c8-1686689940.jpeg)
3. Scrambled egg whites
60 cals, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/165/medium_thumb_698fe1006e3c321b5f7efd7ed60c62ce-1558498080.jpg)
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58113/medium_thumb_72e4970d8314a6ab677d43b36bf2058a-1686259440.jpeg)
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59944/medium_thumb_0c5c1581471d94a357bc0dbd385a2c6f-1686775740.jpg)
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 - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/3275/medium_thumb_c8496b17f5957089a0706d5de109c53a-1565625000.jpg)
1. Seitan philly cheesesteak
285 cals, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/239/medium_thumb_d6c88281769a75cf38b4b8110de9e6bd-1558498080.jpg)
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/95183/medium_thumb_056c24085b4727c9b559b0f01f4c86ab-1696471740.jpg)
1. Chicken tortellini soup
185 cals, 18p, 17c, 5f (per meal)
2 2/3 tbsp (47g)
2 1/4 oz (64g)
1/2 cup, chopped (20g)
1 1/4 cup(s) (mL)
1/4 lbs (99g)
1/4 can(s) (105g)
1/4 tbsp (4g)
1 clove(s) (3g)
1/4 large (38g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Put chicken breasts into a pot and cover with water. Heat to a simmer and cook for about 10-15 minutes until chicken is cooked through. Remove chicken from the water and set aside to lightly cool then shred the chicken with two forks. Set aside.
2
Meanwhile, heat oil in a large pot over medium heat, add the onion, garlic, and some salt and pepper. Cook for about 5-6 minutes until vegetables have softened somewhat.
3
Stir in tomato paste and cook for about 2 minutes.
4
Stir in diced tomatoes, shredded chicken, and broth. Bring to a simmer, reduce the heat, and cover. Simmer 15-20 minutes.
5
Spoon some broth out of the pot and place into a bowl. Stir in greek yogurt. Once greek yogurt has been fully incorporated with the broth, return the mixture to the pot and stir.
6
Stir in chopped kale and tortellini. Simmer for time listed on tortellini package. Season with salt and pepper to taste and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/117923/medium_thumb_f0c38445edb63ad7f275f1a59f07eda1-1705786920.jpeg)
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59602/medium_thumb_e504ec14775214b4536e7da18d09c8d5-1686688860.jpeg)
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118354/medium_thumb_36fa2682bd168083cca539791a30600f-1704591120.jpeg)
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/496/medium_thumb_b638e55a8f2780459058effc3e653f63-1558498260.jpg)
2. Buttery lemon rice
90 cals, 2p, 19c, 1f (per meal)
3 dash (2g)
1/3 tsp (1g)
1/2 tbsp (8mL)
4 tbsp (46g)
1/4 cup(s) (59mL)
1/4 cup(s) (mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except lemon pepper in saucepan.
2
Bring to a boil, then reduce heat.
3
Cover pot and allow to simmer slowly for 20 minutes, or until liquid is absorbed.
4
Sprinkle with lemon pepper before serving.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116597/medium_thumb_e12f4a7ad87b050f385658c341244045-1704238740.jpeg)
1. Basic tofu
85 cals, 4p, 1c, 7f (per meal)
1
Slice tofu 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59602/medium_thumb_e504ec14775214b4536e7da18d09c8d5-1686688860.jpeg)
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/370/medium_thumb_9b00f82fffab891c328b6c1f8060cc42-1558498200.jpg)
3. Asparagus
65 cals, 1p, 2c, 5f (per meal)
4 oz (113g)
3/4 tbsp (11mL)
2 dash (2g)
2 dash, ground (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/115821/medium_thumb_35bc6a13f8b96ee7eaee85d66626289e-1704052200.png)
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
1 1/2 cup (150g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/351/medium_thumb_00524836a572f5f48ff072530d58efa6-1558498200.jpg)
2. Honey glazed carrots
85 cals, 1p, 12c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.