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
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
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
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
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
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
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.
2. Roasted cashews
140 cals, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
dinner prep - 2 days
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.
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
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
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
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.
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
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
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
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.
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
breakfast prep - 2 days
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.
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.