1100 calorie vegan meal plan

In just a few clicks, generate your own 1100 calorie 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 (1125cal, 95g protein, 95g net carbs, 31g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Bell pepper strips and hummus
Baked tofu, brown rice
Pasta with store-bought sauce, simple mixed greens and tomato salad
Tue
Wed
Garlic pepper seitan, brown rice
Thu
Chunky canned soup (non-creamy), simple mixed greens and tomato salad
Fri
Carrots and hummus
Sat
Black bean and couscous salad
Crispy tenders, simple mixed greens salad
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
14 cup (3264mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Fats and Oils
Salad dressing
1/2 cup (135mL)
Olive oil
1 1/4 oz (37mL)
Other
Mixed greens
9 cup (270g)
Meatless chik'n tenders
4 pieces (102g)
Vegetables and Vegetable Products
Tomatoes
1 1/4 cup cherry tomatoes (186g)
Fresh ginger
1 slices (1" dia) (2g)
Bell pepper
5 medium (595g)
Onion
4 tbsp, chopped (40g)
Garlic
2 1/2 clove(s) (8g)
Green pepper
2 tbsp, chopped (19g)
Baby carrots
40 medium (400g)
Ketchup
1 tbsp (17g)
Red bell pepper
1/6 medium (approx 2-3/4" long, 2-1/2 dia.) (20g)
Whole kernel corn
2 2/3 tbsp (27g)
Cereal Grains and Pasta
Uncooked dry pasta
8 oz (228g)
Brown rice
3/4 cup (143g)
Seitan
8 oz (227g)
Couscous, uncooked
2 2/3 tbsp (29g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (336g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
5/24 cup(s) (mL)
Spices and Herbs
Salt
1/4 tbsp (5g)
Black pepper
1 tsp, ground (2g)
Ground cumin
3/4 dash (0g)
Legumes and Legume Products
Extra firm tofu
16 oz (454g)
Soy sauce
1/2 cup (120mL)
Hummus
20 oz (556g)
Black beans
1/3 (15.5oz) can (146g)
Nut and Seed Products
Sesame seeds
1 tbsp (9g)
Fruits and Fruit Juices
Lime juice
1 tsp (5mL)
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. Pasta with store-bought sauce
    340 cals, 12p, 63c, 3f (per meal)
  • Uncooked dry pasta
    8 oz (228g)
  • Pasta sauce
    1/2 jar (24 oz) (336g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook the pasta as directed on the package.
    2
    Top with sauce and enjoy.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Mixed greens
    4 1/2 cup (135g)
  • Tomatoes
    3/4 cup cherry tomatoes (112g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    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. Brown rice
    85 cals, 2p, 17c, 1f (per meal)
  • Brown rice
    4 tbsp (48g)
  • Salt
    1 1/2 dash (1g)
  • Water
    1/2 cup(s) (119mL)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    breakfast prep - 4 days
    1. Bell pepper strips and hummus
    215 cals, 9p, 13c, 10f (per meal)
  • Hummus
    1 2/3 cup (406g)
  • Bell pepper
    5 medium (595g)
  • Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    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. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • Brown rice
    1/2 cup (95g)
  • Salt
    3 dash (2g)
  • Water
    1 cup(s) (237mL)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    2 can (~19 oz) (1052g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    breakfast prep - 2 days
    1. Carrots and hummus
    205 cals, 7p, 17c, 8f (per meal)
  • Hummus
    10 tbsp (150g)
  • Baby carrots
    40 medium (400g)
  • Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
    1
    Serve carrots with hummus.
    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 mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    1 1/2 cup (45g)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • 1
    Mix greens and dressing in a small bowl. Serve.
    lunch prep - 1 days
    1. Black bean and couscous salad
    335 cals, 14p, 40c, 8f (per meal)
  • Olive oil
    1/2 tbsp (8mL)
  • Ground cumin
    2/3 dash (0g)
  • Red bell pepper, seeded and chopped
    1/6 medium (approx 2-3/4" long, 2-1/2 dia.) (20g)
  • Black beans, drained
    1/3 (15.5oz) can (146g)
  • Salt
    2/3 dash (1g)
  • Vegetable broth
    5/24 cup(s) (mL)
  • Black pepper
    2/3 dash, ground (0g)
  • Couscous, uncooked
    2 2/3 tbsp (29g)
  • Whole kernel corn, drained
    2 2/3 tbsp (27g)
  • Lime juice
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Bring vegetable broth to a boil in a 2 quart or larger sauce pan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes.
    2
    In a large bowl, whisk together the olive oil, lime juice, and cumin. Add red pepper, corn and beans and toss to coat.
    3
    Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well.
    4
    Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.
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