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
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 (1125cals, 104g protein, 69g net carbs, 40g fat 21g fiber per day) cannot be customized.
Day 1
1175cals, 110g protein, 78g net carbs, 33g fat 30g fiber per day
1/2 serving(s) (172cal, 11p, 4c, 9f)
4 tender(s) (229cal, 16p, 21c, 9f)
2 cup(s) (139cal, 4p, 12c, 1f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1100cals, 104g protein, 73g net carbs, 34g fat 19g fiber per day
1/2 serving(s) (172cal, 11p, 4c, 9f)
1/2 sandwich(es) (165cal, 5p, 17c, 8f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1100cals, 114g protein, 48g net carbs, 41g fat 23g fiber per day
1/2 sandwich(es) (165cal, 5p, 17c, 8f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1150cals, 97g protein, 75g net carbs, 42g fat 20g fiber per day
1 can(s) (354cal, 12p, 30c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1125cals, 105g protein, 89g net carbs, 30g fat 18g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
4 nuggets (221cal, 12p, 21c, 9f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 cup(s) (95cal, 1p, 18c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1150cals, 97g protein, 59g net carbs, 48g fat 20g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (313cal, 14p, 17c, 18f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1/2 serving(s) (214cal, 7p, 18c, 10f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1150cals, 97g protein, 59g net carbs, 48g fat 20g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (313cal, 14p, 17c, 18f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1/2 serving(s) (214cal, 7p, 18c, 10f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (46 items)
Vegetables and Vegetable Products
Ketchup
2 tbsp (34g)
Broccoli
1 cup chopped (91g)
Carrots
2 medium (122g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Frozen broccoli
1 cup (91g)
Shallots
1/2 clove(s) (28g)
Garlic
2 clove(s) (6g)
Cauliflower
1/2 head small (4" dia.) (133g)
Zucchini
1 1/2 large (485g)
Fresh parsley
5 sprigs (5g)
Onion
1 medium (2-1/2" dia) (110g)
Other
Meatless chik'n tenders
4 pieces (102g)
Cacao powder
1 tbsp (6g)
Vegan sausage
1 sausage (100g)
Italian seasoning
1/4 tbsp (3g)
Vegan cheese, sliced
2 slice(s) (40g)
Vegan butter
1 tbsp (14g)
Vegan chik'n nuggets
4 nuggets (86g)
Curry sauce
1 cup (283g)
Fruits and Fruit Juices
Blackberries
2 cup (288g)
Avocados
1 slices (25g)
Blueberries
3 cup (444g)
Lemon juice
3 tbsp (45mL)
Beverages
Protein powder
18 scoop (1/3 cup ea) (558g)
Almond milk, unsweetened
3/4 cup(s) (180mL)
Water
20 cup(s) (4780mL)
Nut and Seed Products
Chia seeds
2 tbsp (28g)
Walnuts
1/2 cup, shelled (50g)
Sunflower kernels
1 oz (28g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Cornstarch
1 tsp (3g)
Spices and Herbs
Black pepper
1/2 g (1g)
Salt
2 1/2 g (2g)
Capers
1 tbsp, drained (9g)
Basil, dried
2 dash, leaves (0g)
Fats and Oils
Oil
1 1/2 oz (42mL)
Olive oil
1 tsp (5mL)
Baked Products
Bread
2 slice (64g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Vegetable broth
1/2 cup(s) (mL)
Legumes and Legume Products
Vegetarian burger crumbles
1 3/4 cup (175g)
Firm tofu
15 oz (425g)
Lentils, raw
1/2 cup (96g)
Chickpeas, canned
1/2 can (224g)
Snacks
High-protein granola bar
3 bar (120g)
lunch prep - 1 days
1. Crispy chik'n tenders
229cal, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Blackberries
139cal, 4p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 2 days
1. Chocolate avocado vegan chia pudding
172cal, 11p, 4c, 10f (per meal)
1/2 scoop (1/3 cup ea) (16g)
3/4 cup(s) (180mL)
2 tbsp (28g)
1 tbsp (6g)
1 slices (25g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
240cal, 16p, 16c, 11f (per meal)
1 sausage (100g)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. 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 - 2 days
1. Vegan grilled cheese
166cal, 5p, 17c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
2. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 1 days
1. Vegan crumbles
256cal, 33p, 5c, 8f (per meal)
1 3/4 cup (175g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Chunky canned soup (creamy)
354cal, 12p, 30c, 17f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Vegan tofu piccata
127cal, 8p, 7c, 7f (per meal)
1/2 clove(s) (28g)
1 tbsp, drained (9g)
1 clove(s) (3g)
1 tbsp (14g)
1 tsp (5mL)
1/2 lbs (198g)
1/2 cup(s) (mL)
1 tsp (3g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, whisk together the warmed vegetable broth, cornstarch, and lemon juice. Set aside.
2
Heat oil in a nonstick skillet over medium heat. Season the tofu planks with a pinch of salt and add them to the skillet. Cook until browned and crisp, 4-6 minutes per side. Transfer the tofu to a plate and cover to keep warm. Wipe the skillet clean.
3
In the same skillet, heat the vegan butter over medium heat. Add garlic, shallot, and a pinch of salt and pepper. Cook until fragrant, 1-2 minutes. Stir in the broth mixture and bring to a boil. Simmer until the sauce thickens slightly, 2-3 minutes. Stir in the capers.
4
Return the crispy tofu to the skillet and spoon the sauce over the top. Simmer until warmed through, 1-2 minutes, then serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Chik'n nuggets
221cal, 12p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Blueberries
95cal, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
3. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.
breakfast prep - 3 days
lunch prep - 2 days
1. Zucchini noodle curry bowl with tofu
313cal, 14p, 17c, 18f (per meal)
1/2 head small (4" dia.) (133g)
1/2 package (16 oz) (227g)
1 cup (283g)
1 large (323g)
1/2 tbsp (8mL)
1
Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
2
Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
3
Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
4
Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Lemony chickpea & zucchini bowl
214cal, 7p, 18c, 10f (per meal)
1/2 large (162g)
2 dash (1g)
1 tbsp (15mL)
1 clove(s) (3g)
1/2 can (224g)
2 dash, leaves (0g)
5 sprigs (5g)
2 tbsp (30mL)
1 medium (2-1/2" dia) (110g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini and the rest of the fresh parsley. Serve.
