1100 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1100 calorie high protein vegetarian 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 (1125cal, 100g protein, 74g net carbs, 37g fat, 24g fiber per day) cannot be customized.
Day 1
1100cal, 102g protein, 59g net carbs, 41g fat, 20g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 serving(s) (207cal, 10p, 23c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1150cal, 100g protein, 85g net carbs, 36g fat, 21g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 slice(s) (114cal, 4p, 12c, 5f)
3 tender(s) (171cal, 12p, 15c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 patty (254cal, 20p, 22c, 6f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1125cal, 97g protein, 100g net carbs, 27g fat, 25g fiber
1/2 serving(s) (190cal, 6p, 25c, 5f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
3 tender(s) (171cal, 12p, 15c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 patty (254cal, 20p, 22c, 6f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1150cal, 102g protein, 77g net carbs, 38g fat, 20g fiber
1/2 serving(s) (190cal, 6p, 25c, 5f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1/2 serving(s) (79cal, 6p, 2c, 5f)
1 container (131cal, 14p, 13c, 3f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1175cal, 101g protein, 70g net carbs, 42g fat, 25g fiber
1 toast(s) (212cal, 11p, 13c, 11f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1125cal, 101g protein, 79g net carbs, 30g fat, 31g fiber
1 toast(s) (212cal, 11p, 13c, 11f)
1 serving(s) (322cal, 19p, 25c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1050cal, 100g protein, 48g net carbs, 41g fat, 24g fiber
1 toast(s) (212cal, 11p, 13c, 11f)
1 serving(s) (322cal, 19p, 25c, 11f)
2 oz (148cal, 12p, 4c, 8f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (47 items)
Dairy and Egg Products
Eggs
8 large (400g)
Butter
2 tsp (9g)
Whole milk
3 cup (720mL)
Nonfat greek yogurt, plain
4 tbsp (70g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Vegetables and Vegetable Products
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Tomato paste
1 tsp (5g)
Kale leaves
4 tbsp, chopped (10g)
Garlic
1/3 clove(s) (1g)
Onion
2/3 small (47g)
Sweet potatoes
1/6 sweetpotato, 5" long (35g)
Ketchup
1 1/2 tbsp (26g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Tomatoes
1 1/3 medium whole (2-3/5" dia) (147g)
Raw celery
2 stalk, small (5" long) (34g)
Fats and Oils
Oil
1 oz (27mL)
Balsamic vinaigrette
1 oz (25mL)
Baked Products
Bread
10 oz (288g)
Beverages
Water
15 cup(s) (3595mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (33mL)
Apples
2 medium (3" dia) (364g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Raspberries
1 cup (123g)
Avocados
1 avocado(s) (201g)
Spices and Herbs
Ground cumin
2 dash (1g)
Cajun seasoning
2 dash (1g)
Salt
1/3 dash (0g)
Garlic powder
1 tsp (3g)
Curry powder
1 tsp (2g)
Fresh basil
2 tsp, chopped (2g)
Legumes and Legume Products
Black beans
1/3 can(s) (146g)
Peanut butter
1 tbsp (16g)
Firm tofu
2 1/2 oz (71g)
Lentils, raw
2 3/4 tbsp (32g)
Chickpeas, canned
1 can (448g)
Tempeh
2 oz (57g)
Other
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Meatless chik'n tenders
6 pieces (153g)
Veggie burger patty
4 patty (284g)
Mixed greens
2/3 package (5.5 oz) (102g)
Cottage cheese & fruit cup
1 container (170g)
Lentil pasta
4 oz (113g)
Nut and Seed Products
Sunflower kernels
2 oz (52g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (168g)
breakfast prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Black bean & sweet potato stew
205 cals, 10p, 23c, 3f (per meal)
1 tsp (5g)
1/2 tsp (3mL)
4 tbsp, chopped (10g)
1/2 tsp (3mL)
2 dash (1g)
1/3 clove(s) (1g)
1/6 small (12g)
1/6 sweetpotato, 5" long (35g)
1/2 cup(s) (119mL)
1/3 can(s) (146g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1/2 small (35g)
1 sausage (100g)
1/2 tbsp (8mL)
3/4 cup (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
lunch prep - 2 days
1. Crispy chik'n tenders
170 cals, 12p, 16c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner 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. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Peanut butter & banana breakfast sandwich
190 cals, 6p, 25c, 5f (per meal)
1 slice (32g)
1/2 tbsp (8g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired and spread with peanut butter.
2
Add as many slices of banana as you can and top with other half of bread. Any left over banana can be eaten on the side.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Cajun tofu
80 cals, 6p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
breakfast prep - 3 days
1. Egg & avocado salad on toast
210 cals, 11p, 13c, 11f (per meal)
3 slice(s) (96g)
4 dash (2g)
3 large (150g)
1/2 avocado(s) (101g)
1/2 cup (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Toast bread and top with greens and egg salad mixture. Serve.
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.
lunch prep - 2 days
1. Curried chickpea salad
320 cals, 19p, 25c, 11f (per meal)
2 oz (57g)
2 tbsp (24g)
2 stalk, small (5" long) (34g)
1 tsp (2g)
4 tbsp (70g)
2 tbsp (30mL)
1 can (448g)
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
dinner prep - 1 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.