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, 99g 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
1075cal, 107g protein, 83g 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 (131cal, 14p, 13c, 3f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cal, 98g protein, 91g net carbs, 27g fat, 16g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 container (131cal, 14p, 13c, 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
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 (340g)
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
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
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
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
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.
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.
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
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.
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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
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
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
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
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.
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.
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
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.
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
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.
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.
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
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
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.
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.