1100 calorie high protein vegan meal plan

In just a few clicks, generate your own 1100 calorie high protein vegan 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

Generate 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: Sample plan

This sample plan (1100cal, 105g protein, 48g net carbs, 46g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
High-protein granola bar
Garlic pepper seitan, olive oil drizzled broccoli
Chunky canned soup (non-creamy), simple salad with tomatoes and carrots
Tue
Wed
Thu
Sunflower seeds
Baked tofu, simple salad with tomatoes and carrots
Crack slaw with tempeh
Fri
Sat
Roasted tofu & veggies, white rice
Crispy tenders, simple salad with tomatoes and carrots
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Beverages
Water
3/4 gallon (2957mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Fats and Oils
Salad dressing
1/4 cup (56mL)
Olive oil
1 2/3 oz (53mL)
Oil
4 tsp (20mL)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (308g)
Carrots
2 medium (122g)
Romaine lettuce
2 1/2 hearts (1250g)
Onion
1/2 medium (2-1/2" dia) (54g)
Garlic
4 1/2 clove(s) (14g)
Green pepper
2 tbsp, chopped (19g)
Frozen broccoli
3 cup (273g)
Fresh ginger
1 slices (1" dia) (2g)
Ketchup
1 tbsp (17g)
Brussels sprouts
1/8 lb (57g)
Broccoli
4 tbsp chopped (23g)
Bell pepper
1/4 medium (30g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Hot sauce
2 tsp (10mL)
Cereal Grains and Pasta
Seitan
8 oz (227g)
Long-grain white rice
2 2/3 tbsp (31g)
Spices and Herbs
Black pepper
1/16 oz (2g)
Salt
1/8 oz (4g)
Snacks
High-protein granola bar
3 bar (120g)
Nut and Seed Products
Sunflower kernels
5 oz (130g)
Sesame seeds
1 tbsp (9g)
Legumes and Legume Products
Tempeh
8 oz (227g)
Extra firm tofu
21 2/3 oz (616g)
Soy sauce
1/2 cup (120mL)
Other
Coleslaw mix
4 cup (360g)
Meatless chik'n tenders
4 pieces (102g)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 3 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    3 can (~19 oz) (1578g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Tomatoes, diced
    1 1/2 medium whole (2-3/5" dia) (185g)
  • Carrots, sliced
    3/4 medium (46g)
  • Romaine lettuce, roughly chopped
    1 1/2 hearts (750g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    lunch prep - 3 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tbsp (30mL)
  • Onion
    4 tbsp, chopped (40g)
  • Garlic, minced
    2 1/2 clove(s) (8g)
  • Green pepper
    2 tbsp, chopped (19g)
  • Seitan, chicken style
    8 oz (227g)
  • Black pepper
    2 dash, ground (1g)
  • Water
    1 tbsp (15mL)
  • Salt
    1 dash (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
    5
    Cook, stirring until thickened, and serve immediately.
    2. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    breakfast prep - 3 days
    1. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • breakfast prep - 3 days
    1. Sunflower seeds
    225 cals, 11p, 3c, 18f (per meal)
  • Sunflower kernels
    3 3/4 oz (106g)
  • dinner prep - 2 days
    1. Crack slaw with tempeh
    410 cals, 27p, 12c, 27f (per meal)
  • Tempeh, cubed
    4 oz (113g)
  • Coleslaw mix
    2 cup (180g)
  • Hot sauce
    1 tsp (5mL)
  • Sunflower kernels
    1 tbsp (12g)
  • Oil
    2 tsp (10mL)
  • Garlic, minced
    1 clove (3g)
  • 1
    Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
    2
    Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
    3
    Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
    4
    Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
    5
    Season with salt and pepper to taste. Serve hot or cold.
    lunch prep - 2 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    16 oz (454g)
  • Fresh ginger, peeled and grated
    1 slices (1" dia) (2g)
  • Sesame seeds
    1 tbsp (9g)
  • Soy sauce
    1/2 cup (120mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    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.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    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.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Simple salad with tomatoes and carrots
    50 cals, 2p, 4c, 2f (per meal)
  • Salad dressing
    3/4 tbsp (11mL)
  • Tomatoes, diced
    1/2 medium whole (2-3/5" dia) (62g)
  • Carrots, sliced
    1/4 medium (15g)
  • Romaine lettuce, roughly chopped
    1/2 hearts (250g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    dinner prep - 1 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    3/4 tbsp (11mL)
  • Tomatoes, diced
    1/2 medium whole (2-3/5" dia) (62g)
  • Carrots, sliced
    1/4 medium (15g)
  • Romaine lettuce, roughly chopped
    1/2 hearts (250g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    lunch prep - 1 days
    1. Roasted tofu & veggies
    265 cals, 18p, 12c, 13f (per meal)
  • Extra firm tofu
    1/2 block (162g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Brussels sprouts, cut in half
    1/8 lb (57g)
  • Carrots, cut as desired
    3/4 medium (46g)
  • Broccoli, cut as desired
    4 tbsp chopped (23g)
  • Bell pepper, sliced
    1/4 medium (30g)
  • Onion, thickly sliced
    1/8 medium (2-1/2" dia) (14g)
  • Olive oil
    1/2 tbsp (8mL)
  • 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
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    2. White rice
    110 cals, 2p, 24c, 0f (per meal)
  • Salt
    1 1/3 dash (1g)
  • Water
    1/3 cup(s) (79mL)
  • Long-grain white rice
    2 2/3 tbsp (31g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    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.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    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.
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