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 (1000cal, 95g protein, 78g net carbs, 25g fat, 22g fiber per day) cannot be customized.
Day 1
975cal, 90g protein, 68g net carbs, 30g fat, 21g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1025cal, 104g protein, 91g net carbs, 14g fat, 28g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cal, 100g protein, 93g net carbs, 21g fat, 20g fiber
1 toast(s) (318cal, 19p, 35c, 6f)
2 oz seitan (149cal, 16p, 9c, 5f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1050cal, 100g protein, 93g net carbs, 21g fat, 20g fiber
1 toast(s) (318cal, 19p, 35c, 6f)
2 oz seitan (149cal, 16p, 9c, 5f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
950cal, 90g protein, 68g net carbs, 27g fat, 20g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (286cal, 15p, 30c, 5f)
1 cup(s) (69cal, 2p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cal, 93g protein, 71g net carbs, 31g fat, 25g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 sandwich(es) (204cal, 11p, 13c, 11f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 serving(s) (286cal, 15p, 30c, 5f)
1 cup(s) (69cal, 2p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
975cal, 90g protein, 65g net carbs, 30g fat, 19g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 sandwich(es) (204cal, 11p, 13c, 11f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 serving(s) (286cal, 14p, 30c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (55 items)
Beverages
Water
17 1/3 cup(s) (4107mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Coffee, brewed
3 tbsp (44g)
Fats and Oils
Ranch dressing
1 tbsp (15mL)
Oil
1 oz (29mL)
Salad dressing
2 tbsp (30mL)
Other
Italian seasoning
2 dash (1g)
Lentil pasta
2 oz (57g)
Teriyaki sauce
2 tbsp (30mL)
Smoked paprika
1 tsp (2g)
Diced tomatoes
1/2 can(s) (210g)
Meatless chik'n tenders
2 pieces (51g)
Mixed greens
1/2 cup (15g)
Spices and Herbs
Black pepper
4 dash, ground (1g)
Salt
1/2 tsp (4g)
Chili powder
1 tbsp (8g)
Garlic powder
3/4 dash (0g)
Onion powder
1 tsp (3g)
Mustard
1 tbsp (15g)
Ground cumin
4 dash (1g)
Rosemary
2 dash (0g)
Vegetables and Vegetable Products
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Tomatoes
2 cup, chopped (360g)
Green pepper
2 3/4 tbsp, chopped (25g)
Red bell pepper
2 3/4 tbsp, chopped (25g)
Onion
1/2 medium (2-1/2" dia) (53g)
Mushrooms
2 1/3 oz (66g)
Fresh green beans
2 3/4 tbsp 1/2" pieces (17g)
Raw celery
1/8 bunch (51g)
Kale leaves
3 cup, chopped (201g)
Tomato paste
1/2 tbsp (8g)
Garlic
2 clove(s) (6g)
Ketchup
1/2 tbsp (9g)
Edamame, frozen, shelled
1 cup (118g)
Dairy and Egg Products
Whole milk
2 3/4 cup (660mL)
Nonfat greek yogurt
4 tbsp (70g)
Butter
1/6 stick (20g)
Eggs
3 large (150g)
String cheese
1 stick (28g)
Cheese
1/2 cup, shredded (57g)
Legumes and Legume Products
Extra firm tofu
4 tbsp (63g)
Dry kidney beans
2 3/4 tbsp (31g)
Dry white beans
2 3/4 tbsp (34g)
Lentils, raw
1/2 cup (96g)
Chickpeas, canned
1 1/2 can (672g)
Black beans
1 (15.5oz) can (439g)
Sweets
Maple syrup
2 tsp (10mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Soups, Sauces, and Gravies
Pasta sauce
1/8 jar (24 oz) (84g)
Vegetable broth
3 cup(s) (mL)
Baked Products
Bread
6 3/4 oz (192g)
Bagel
1 1/2 small bagel (3" dia) (104g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Fruits and Fruit Juices
Fruit juice
8 fl oz (240mL)
Lime juice
1 tbsp (15mL)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
lunch prep - 2 days
1. Vegan chunky chili
270 cals, 17p, 32c, 3f (per meal)
4 tbsp (63g)
1 tbsp (8g)
2/3 dash (0g)
2 cup, chopped (360g)
2 cup(s) (474mL)
2 2/3 tbsp, chopped (25g)
2 2/3 tbsp, chopped (25g)
1/6 medium (2-1/2" dia) (18g)
2 dash (2g)
2 dash, ground (1g)
2 2/3 tbsp (31g)
2 2/3 tbsp (34g)
2 2/3 tbsp (32g)
1/3 cup, chopped (23g)
2 2/3 tbsp 1/2" pieces (17g)
2 2/3 tbsp chopped (17g)
1 1/3 dash (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
breakfast prep - 2 days
1. Coffee overnight protein oats
170 cals, 16p, 18c, 3f (per meal)
2 tsp (10mL)
3 tbsp (44g)
1/2 cup (41g)
1 scoop (1/3 cup ea) (31g)
4 tbsp (60mL)
1
Note: must refrigerate overnight
2
In a small airtight container, mix together all of the ingredients.
3
Place mixture to chill in the fridge overnight.
4
Serve in the morning.
dinner prep - 1 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch prep - 2 days
1. Smashed chickpea toast
320 cals, 19p, 35c, 6f (per meal)
4 tbsp (70g)
1 tbsp (15g)
1 tsp (2g)
2 stalk, small (5" long) (34g)
1 can (448g)
2 slice(s) (64g)
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
dinner prep - 2 days
1. Teriyaki seitan wings
150 cals, 16p, 10c, 5f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
3. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
breakfast prep - 3 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Smokey black bean stew
285 cals, 15p, 30c, 5f (per meal)
1 tsp (2g)
1 tbsp (15mL)
1 cup(s) (mL)
1/2 tbsp (8mL)
1/2 tbsp (8g)
4 dash (1g)
1 clove(s) (3g)
1/2 small (35g)
1/2 can(s) (210g)
1 (15.5oz) can (439g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
2. Simple kale salad
70 cals, 2p, 6c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Crispy tenders
115 cals, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
205 cals, 11p, 13c, 11f (per meal)
1 dash (0g)
4 tbsp (8g)
3/4 oz (21g)
4 tbsp, shredded (28g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 1 days
1. Chickpea & kale soup
285 cals, 14p, 30c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (67g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.