1000 calorie vegetarian meal plan

	Breakfast	Lunch	Dinner
Mon	Egg in an eggplant, orange Pick days Swap	Chunky canned soup (non-creamy) Pick days Swap	Baked tofu, olive oil drizzled sugar snap peas Pick days Swap
Tue
Wed	Flatbread margherita pizza, milk, caprese salad Pick days Swap
Thu	Toast with butter, string cheese, grapes Pick days Swap	Chunky canned soup (creamy), lowfat greek yogurt Pick days Swap
Fri
Sat	Avocado egg salad sandwich Pick days Swap	Cheese and guac tacos, caprese salad Pick days Swap

protein prep - 6 days

1. Protein shake

220 cals, 48p, 2c, 1f (per meal)

Scale to: , 2 scoop

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)

Scale to: , 24 oz

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.

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.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.

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.

Spread marinated tofu onto the prepared baking sheet.

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)

Scale to:

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.

Prepare sugar snap peas according to instructions on package.

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)

Scale to: , 2 can(s)

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.

Prepare according to instructions on package.

breakfast prep - 3 days

1. Egg in an eggplant

110 cals, 6p, 1c, 9f (per meal)

Scale to:

Eggplant

1 1 inch (2.5 cm) slice(s) (60g)

Oil

1 tsp (5mL)

Eggs

1 medium (44g)

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.

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.

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.

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)

Scale to: , 1 orange(s)

Oranges

1 orange (154g)

lunch prep - 3 days

1. Flatbread margherita pizza

160 cals, 5p, 14c, 9f (per meal)

Scale to:

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.

Preheat the oven to 350°F (180°C).

Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.

Cook in oven for about 5 minutes.

Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.

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.

While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.

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)

Scale to: , 3/4 cup(s)

Whole milk

3/4 cup (180mL)

3. Caprese salad

70 cals, 4p, 3c, 5f (per meal)

Scale to:

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.

In a large bowl, mix together the mixed greens, basil, and tomatoes.

When serving, top with mozzarella and balsamic vinaigrette.

breakfast prep - 3 days

1. Toast with butter

55 cals, 2p, 6c, 2f (per meal)

Scale to: , 1/2 slice(s)

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.

Toast the bread to desired toastiness.

Spread the butter on the bread.

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

3. Grapes

30 cals, 0p, 5c, 0f (per meal)

Scale to:

Grapes

1 1/2 cup (138g)

dinner prep - 2 days

1. Chunky canned soup (creamy)

175 cals, 6p, 15c, 9f (per meal)

Scale to: , 1 can(s)

Chunky canned soup (creamy varieties)

1 can (~19 oz) (533g)

Prepare according to instructions on package.

2. Lowfat Greek yogurt

155 cals, 12p, 16c, 4f (per meal)

Scale to: , 1 container(s)

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)

For 1 Meal

Cheddar cheese

4 tbsp, shredded (28g)

Guacamole

2 tbsp (31g)

Heat a small, non-stick skillet over medium heat and spray with non-stick spray.

Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.

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.

Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.

Serve.

2. Caprese salad

180 cals, 10p, 6c, 11f (per meal)

For 1 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.

In a large bowl, mix together the mixed greens, basil, and tomatoes.

When serving, top with mozzarella and balsamic vinaigrette.

lunch prep - 1 days

1. Avocado egg salad sandwich

300 cals, 16p, 16c, 17f (per meal)

For 1 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.

Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.

Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.

Add in tomatoes and green onions (optional). Mix.

Put egg salad in between bread to form sandwich.

Serve.

(Note: You can store any leftover egg salad in the fridge for a day or two)

1000 calorie vegetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan