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, 96g protein, 94g net carbs, 26g fat, 24g fiber per day) cannot be customized.
Day 1
1100cal, 99g protein, 107g net carbs, 20g fat, 27g fiber
1 serving(s) (224cal, 17p, 25c, 5f)
1 cup(s) (52cal, 1p, 8c, 0f)
2 serving(s) (225cal, 9p, 28c, 4f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1075cal, 91g protein, 103g net carbs, 23g fat, 27g fiber
1 serving(s) (224cal, 17p, 25c, 5f)
1 cup(s) (52cal, 1p, 8c, 0f)
2 serving(s) (225cal, 9p, 28c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1075cal, 89g protein, 77g net carbs, 35g fat, 20g fiber
1 serving(s) (339cal, 17p, 26c, 16f)
1/2 serving(s) (181cal, 5p, 26c, 5f)
1 cup(s) (101cal, 4p, 4c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1075cal, 89g protein, 77g net carbs, 35g fat, 20g fiber
1 serving(s) (339cal, 17p, 26c, 16f)
1/2 serving(s) (181cal, 5p, 26c, 5f)
1 cup(s) (101cal, 4p, 4c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1050cal, 97g protein, 102g net carbs, 15g fat, 30g fiber
1 serving(s) (268cal, 14p, 40c, 2f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1125cal, 102g protein, 95g net carbs, 28g fat, 20g fiber
1/2 serving(s) (130cal, 14p, 14c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1 serving(s) (260cal, 11p, 31c, 9f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1125cal, 102g protein, 95g net carbs, 28g fat, 20g fiber
1/2 serving(s) (130cal, 14p, 14c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1 serving(s) (260cal, 11p, 31c, 9f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (49 items)
Beverages
Water
1 gallon (3994mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Almond milk, unsweetened
5 3/4 cup (1380mL)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Cereal Grains and Pasta
Instant couscous, flavored
1/6 box (5.8 oz) (27g)
Seitan
2 oz (57g)
Dry bulgur wheat
2 3/4 tbsp (23g)
Long-grain white rice
4 tbsp (46g)
Vegetables and Vegetable Products
Frozen mixed veggies
14 oz (396g)
Onion
5/8 medium (2-1/2" dia) (70g)
Garlic
2 1/4 clove(s) (7g)
Green pepper
1/2 tbsp, chopped (5g)
Zucchini
4 medium (784g)
Canned whole tomatoes
1/3 cup (80g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Edamame, frozen, shelled
3 cup (354g)
Cauliflower
1 head small (4" dia.) (265g)
Broccoli
1 cup chopped (91g)
Fresh spinach
1 cup(s) (30g)
Fats and Oils
Olive oil
3/4 oz (22mL)
Oil
1 tbsp (16mL)
Spices and Herbs
Black pepper
2/3 dash, ground (0g)
Salt
1/2 tsp (3g)
Chili powder
1 tsp (3g)
Ground cumin
4 dash (1g)
Fresh thyme
1 dash (0g)
Paprika
1/4 tbsp (2g)
Soups, Sauces, and Gravies
Pasta sauce
2 1/4 cup (585g)
Vegetable broth
1/2 cup(s) (mL)
Oriental flavored ramen
1/2 package with flavor packet (43g)
Barbecue sauce
4 fl oz (141g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Fruits and Fruit Juices
Strawberries
2 cup, whole (288g)
Orange
4 orange (616g)
Canned pineapple
1 cup, chunks (181g)
Raspberries
1 cup (123g)
Banana
1/2 medium (7" to 7-7/8" long) (59g)
Legumes and Legume Products
Lentils, raw
1/2 cup (104g)
Soy sauce
1/2 tbsp (8mL)
Extra firm tofu
1/2 lbs (227g)
Kidney beans
1/4 can (112g)
Firm tofu
9 3/4 oz (276g)
White beans, canned
1/4 can(s) (110g)
Nut and Seed Products
Coconut milk, canned
3 tbsp (46mL)
Other
Nutritional yeast
1/2 oz (16g)
Sub roll(s)
1 roll(s) (85g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Soy milk, unsweetened
1 1/3 cup (319mL)
Baked Products
Pita bread
1/2 pita, small (4" dia) (14g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1/2 tbsp (8mL)
1 tbsp, chopped (10g)
5/8 clove(s) (2g)
1/2 tbsp, chopped (5g)
2 oz (57g)
1/2 dash, ground (0g)
1/4 tbsp (4mL)
1/4 dash (0g)
Recipe has been scaled from original by 0.13x. 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. Mixed vegetables
120 cals, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Couscous
100 cals, 4p, 20c, 0f (per meal)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 2 days
1. Zoodles marinara
225 cals, 9p, 28c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
breakfast prep - 2 days
1. Breakfast cereal w/ protein almond milk
225 cals, 17p, 25c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 serving (30g)
1/2 cup (120mL)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
dinner prep - 1 days
1. Lentil chili
290 cals, 13p, 37c, 6f (per meal)
1 tsp (5mL)
1/6 medium (2-1/2" dia) (18g)
2/3 clove(s) (2g)
2 2/3 tbsp (32g)
1 tsp (3g)
4 dash (1g)
2/3 dash (1g)
1/3 dash, ground (0g)
1/3 cup (80g)
2 2/3 tbsp (23g)
1/2 cup(s) (mL)
Recipe has been scaled from original by 0.17x. 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. Tofu lo-mein
340 cals, 17p, 26c, 16f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
3/4 cup(s) (178mL)
1/2 tbsp (8mL)
1/2 package with flavor packet (43g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
dinner prep - 2 days
1. Belizean rice & beans
180 cals, 5p, 26c, 5f (per meal)
3/4 clove(s) (2g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
4 tbsp (46g)
1/6 cup(s) (44mL)
1/4 can (112g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
breakfast prep - 3 days
1. Edamame
140 cals, 13p, 3c, 6f (per meal)
3 cup (354g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
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. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1/2 pita, small (4" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
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 - 2 days
1. Bbq tofu & pineapple bowl
260 cals, 11p, 31c, 9f (per meal)
1/2 tbsp (8mL)
4 tbsp (70g)
1 cup, chunks (181g)
1/2 lbs (227g)
1 cup chopped (91g)
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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 - 2 days
1. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
1/2 roll(s) (43g)
4 dash (1g)
2 tbsp (33g)
2 meatball(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
breakfast prep - 2 days
1. Green protein shake
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
3. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.