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 (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(s) (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.