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
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, 97g protein, 71g net carbs, 36g fat, 23g fiber per day) cannot be customized.
Day 1
1050cal, 90g protein, 41g net carbs, 54g fat, 13g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (196cal, 12p, 5c, 13f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1100cal, 94g protein, 55g net carbs, 50g fat, 15g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
2 oz (148cal, 12p, 4c, 8f)
1 serving(s) (68cal, 1p, 4c, 5f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1125cal, 99g protein, 70g net carbs, 39g fat, 29g fiber
2 patty (254cal, 20p, 22c, 6f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
2 oz (148cal, 12p, 4c, 8f)
1 serving(s) (68cal, 1p, 4c, 5f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1050cal, 91g protein, 69g net carbs, 35g fat, 28g fiber
2 patty (254cal, 20p, 22c, 6f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1050cal, 100g protein, 94g net carbs, 20g fat, 27g fiber
1 patties (97cal, 2p, 14c, 2f)
1 patties (83cal, 9p, 3c, 3f)
2 serving(s) (403cal, 19p, 49c, 8f)
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1050cal, 100g protein, 94g net carbs, 20g fat, 27g fiber
1 patties (97cal, 2p, 14c, 2f)
1 patties (83cal, 9p, 3c, 3f)
2 serving(s) (403cal, 19p, 49c, 8f)
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1150cal, 108g protein, 75g net carbs, 35g fat, 23g fiber
1 patties (97cal, 2p, 14c, 2f)
1 patties (83cal, 9p, 3c, 3f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (94cal, 3p, 17c, 1f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (45 items)
Beverages
Water
16 cup(s) (3792mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Vegan ranch
1 tbsp (14mL)
Mixed greens
4 1/4 cup (128g)
Veggie burger patty
4 patty (284g)
Vegan breakfast sausage patties
3 patties (114g)
Italian seasoning
1 tbsp (11g)
Vegan butter
1/4 tbsp (4g)
Vegan sausage
1 sausage (100g)
Legumes and Legume Products
Tempeh
6 oz (170g)
Firm tofu
13 3/4 oz (390g)
Lentils, raw
1/3 cup (64g)
White beans, canned
1 1/4 can(s) (549g)
Vegetarian burger crumbles
2 cup (200g)
Chickpeas, canned
1/2 can (224g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 tbsp (14mL)
Hot sauce
1 tbsp (15mL)
Vegetable broth
6 cup(s) (mL)
Fats and Oils
Oil
2 1/2 oz (78mL)
Balsamic vinaigrette
1/2 tbsp (8mL)
Salad dressing
1/4 cup (56mL)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
1 beets (2" dia, sphere) (50g)
Edamame, frozen, shelled
4 tbsp (30g)
Potatoes
1 lbs (461g)
Kale leaves
6 oz (168g)
Garlic
5 1/4 clove(s) (16g)
Onion
1 medium (2-1/2" dia) (98g)
Tomatoes
2 tbsp cherry tomatoes (19g)
Brussels sprouts
1 1/2 cup, shredded (75g)
Fresh spinach
2 cup(s) (60g)
Raw celery
1 stalk, large (11"-12" long) (64g)
Carrots
1 large (72g)
Frozen corn kernels
2/3 cup (91g)
Snacks
High-protein granola bar
2 bar (80g)
Spices and Herbs
Salt
2 1/4 g (2g)
Fresh thyme
1 dash (0g)
Paprika
1/4 tbsp (2g)
Black pepper
1/2 g (1g)
Crushed red pepper
4 dash (1g)
Fruits and Fruit Juices
Lemon
3/4 small (44g)
Avocados
3/4 avocado(s) (151g)
Nectarine
2 medium (2-1/2" dia) (284g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Almonds
2 tbsp, whole (18g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
195 cals, 12p, 5c, 13f (per meal)
1 tbsp (15mL)
2 oz (57g)
1 tbsp (15mL)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1/2 tbsp (8mL)
1 beets (2" dia, sphere) (50g)
4 tbsp (30g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 2 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Bean & tofu goulash
220 cals, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 can(s) (110g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Vegan English bubble & squeak
95 cals, 2p, 14c, 2f (per meal)
3 small (1-3/4" to 2-1/4" dia.) (276g)
1 tbsp (15mL)
1 1/2 cup, shredded (75g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with hot sauce.
2. Vegan breakfast sausage patties
85 cals, 9p, 3c, 3f (per meal)
3 patties (114g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook patties according to package instructions. Serve.
dinner prep - 2 days
1. Vegan crumbles
145 cals, 19p, 3c, 4f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (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. Tuscan white bean soup
405 cals, 19p, 49c, 8f (per meal)
2 cup(s) (60g)
4 cup(s) (mL)
4 dash (1g)
1 tbsp (11g)
1 can(s) (439g)
1 stalk, large (11"-12" long) (64g)
1 large (72g)
4 clove(s) (12g)
1 tbsp (15mL)
1 small (70g)
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 - 1 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Vegan buttered corn
95 cals, 3p, 17c, 1f (per meal)
1/2 dash (0g)
1/2 dash (0g)
1/4 tbsp (4g)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
dinner prep - 1 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
