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 (1100cal, 106g protein, 95g net carbs, 23g fat, 23g fiber per day) cannot be customized.
Day 1
1125cal, 99g protein, 132g net carbs, 11g fat, 24g fiber
1 serving(s) (202cal, 10p, 25c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1125cal, 99g protein, 132g net carbs, 11g fat, 24g fiber
1 serving(s) (202cal, 10p, 25c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1100cal, 100g protein, 84g net carbs, 30g fat, 25g fiber
1 serving(s) (201cal, 9p, 14c, 11f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1075cal, 112g protein, 83g net carbs, 21g fat, 25g fiber
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1075cal, 105g protein, 102g net carbs, 21g fat, 17g fiber
2/3 serving(s) (340cal, 12p, 63c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1100cal, 112g protein, 67g net carbs, 32g fat, 22g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 lettuce wrap(s) (165cal, 13p, 13c, 4f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1100cal, 112g protein, 67g net carbs, 32g fat, 22g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 lettuce wrap(s) (165cal, 13p, 13c, 4f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
![Protein shake](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (48 items)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Almond milk, unsweetened
2 cup (480mL)
Vegetables and Vegetable Products
Fresh spinach
1 cup(s) (30g)
Raw celery
1/2 stalk, large (11"-12" long) (32g)
Carrots
2 1/2 medium (158g)
Garlic
4 clove(s) (12g)
Onion
1 medium (2-1/2" dia) (113g)
Cauliflower
1 cup chopped (1/2" pieces) (107g)
Mushrooms
3/4 cup, pieces or slices (53g)
Tomatoes
30 cherry tomatoes (510g)
Fresh ginger
1 slices (1" dia) (2g)
Canned whole tomatoes
2/3 cup (160g)
Romaine lettuce
4 leaf inner (24g)
Bell pepper
1/2 small (37g)
Soups, Sauces, and Gravies
Vegetable broth
3 cup(s) (mL)
Pasta sauce
3/8 jar (24 oz) (280g)
Barbecue sauce
2 tbsp (34g)
Spices and Herbs
Crushed red pepper
2 dash (0g)
Taco seasoning mix
1/3 packet (12g)
Onion powder
1 tsp (2g)
Salt
1/2 tsp (3g)
Black pepper
1/2 tsp, ground (1g)
Chili powder
2 tsp (5g)
Ground cumin
1 tsp (2g)
Other
Italian seasoning
1/2 tbsp (5g)
Diced tomatoes
1/3 28oz can (265g)
Lentil pasta
4 oz (113g)
Soy milk, unsweetened
2 cup (480mL)
Coleslaw mix
1 cup (90g)
Legumes and Legume Products
White beans, canned
5/6 can(s) (366g)
Vegetarian burger crumbles
1/3 package (12 oz) (113g)
Chili beans
1/3 can (~16 oz) (149g)
Hummus
1/2 cup (113g)
Extra firm tofu
1 lbs (454g)
Soy sauce
1/2 cup (120mL)
Lentils, raw
1/3 cup (64g)
Tempeh
4 oz (113g)
Fats and Oils
Oil
3/4 oz (22mL)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Snacks
Pretzels, hard, salted
4 oz (113g)
Nut and Seed Products
Roasted cashews
1/2 cup, halves and whole (74g)
Sesame seeds
1 tbsp (9g)
Baked Products
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Bread
3 slice (96g)
Pita bread
2 pita, small (4" dia) (56g)
Cereal Grains and Pasta
Uncooked dry pasta
2 2/3 oz (76g)
Dry bulgur wheat
1/3 cup (47g)
protein prep - 7 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/83210/medium_thumb_01cb51a5aadb25b2a586cb9338a2dd8c-1692993000.jpg)
1. Tuscan white bean soup
200 cals, 10p, 25c, 4f (per meal)
1 cup(s) (30g)
2 cup(s) (mL)
2 dash (0g)
1/2 tbsp (5g)
1/2 can(s) (220g)
1/2 stalk, large (11"-12" long) (32g)
1/2 large (36g)
2 clove(s) (6g)
1/2 tbsp (8mL)
1/2 small (35g)
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 the onion and garlic and fry for about 5 minutes until softened. Add the carrots and celery and cook another 8-10 minutes, stirring occasionally.
2
Add the broth, white beans, Italian seasoning, crushed red pepper, and some salt/pepper to taste to the pot and bring to a simmer. Reduce heat to low and simmer, covered, for 15 minutes.
3
Stir in spinach and cook until wilted, about 2 minutes.
4
Serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20413/medium_thumb_4636045d482c33ea6585fed39f53f380-1639535820.png)
1. Simple vegan chili
285 cals, 21p, 32c, 3f (per meal)
1/3 package (12 oz) (113g)
1/3 can(s) (146g)
1/3 packet (12g)
1/3 can (~16 oz) (149g)
1/3 small (23g)
1/3 28oz can (265g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix the tomatoes, onion, white beans, chili beans, and taco seasoning mix in a large pot over medium heat. Bring to a boil.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through. Serve.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58048/medium_thumb_ecd88f821c94ba0678bdf2711bb24e99-1686250620.jpeg)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1052/medium_thumb_f80c61ca5c357cdcc386993b06072bd4-1558498440.jpg)
1. Vegan cream of mushroom soup
200 cals, 9p, 14c, 11f (per meal)
1 cup chopped (1/2" pieces) (107g)
1 cup(s) (240mL)
1 tsp (2g)
2 dash (2g)
1/2 tsp (3mL)
3/4 cup, pieces or slices (53g)
1/2 clove (2g)
4 dash, ground (1g)
1/4 small (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/146/medium_thumb_000f0cf6ba440a2b1ca8f010564fcf03-1558498020.jpg)
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20414/medium_thumb_ddd060028809728f29ffde03bcc3cdb7-1639536600.png)
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/117923/medium_thumb_f0c38445edb63ad7f275f1a59f07eda1-1705786920.jpeg)
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/5294/medium_thumb_77d1762fc0df69a142fdbf459617ad88-1579552440.jpg)
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/208/medium_thumb_ac9910a41fdd51a8429dcdd9f39db0af-1558498080.jpg)
1. Baked tofu
225 cals, 22p, 5c, 12f (per meal)
1 lbs (454g)
1 slices (1" dia) (2g)
1 tbsp (9g)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/26740/medium_thumb_b48626fb7745a72b0f267de46ee01c72-1659653460.jpeg)
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/74/medium_thumb_f5ffbe3d0ee6a50b8c519317b87c9cb0-1558498020.jpg)
1. Pasta with store-bought sauce
340 cals, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/182/medium_thumb_8d1a22d562a9b2a72cf6341dcef9952d-1558498080.jpg)
1. Lentil chili
290 cals, 13p, 37c, 6f (per meal)
2 tsp (10mL)
1/3 medium (2-1/2" dia) (37g)
1 1/3 clove(s) (4g)
1/3 cup (64g)
2 tsp (5g)
1 tsp (2g)
1 1/3 dash (1g)
2/3 dash, ground (0g)
2/3 cup (160g)
1/3 cup (47g)
1 cup(s) (mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/25158/medium_thumb_9061944aac5ebbbcc5b24e16ddac8c38-1654396440.jpg)
1. Bbq tempeh lettuce wrap
165 cals, 13p, 13c, 4f (per meal)
4 leaf inner (24g)
4 oz (113g)
2 tbsp (34g)
1 cup (90g)
1/2 tsp (3mL)
1/2 small (37g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/146/medium_thumb_000f0cf6ba440a2b1ca8f010564fcf03-1558498020.jpg)
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/662/medium_thumb_f18587223ab1b9bed33fccb640c117e8-1558498380.jpg)
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
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.