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 (1125cals, 104g protein, 76g net carbs, 37g fat 17g fiber per day) cannot be customized.
Day 1
1075cals, 105g protein, 39g net carbs, 48g fat 15g fiber per day
1/2 serving(s) (387cal, 23p, 15c, 24f)
1 cup(s) (146cal, 19p, 3c, 4f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1150cals, 116g protein, 83g net carbs, 33g fat 12g fiber per day
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1 container (131cal, 14p, 13c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1150cals, 102g protein, 100g net carbs, 29g fat 18g fiber per day
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 serving(s) (32cal, 1p, 4c, 0f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
3/4 serving(s) (273cal, 11p, 42c, 3f)
1 container (131cal, 14p, 13c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1125cals, 97g protein, 63g net carbs, 47g fat 13g fiber per day
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 serving(s) (32cal, 1p, 4c, 0f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1 3/4 serving(s) (275cal, 19p, 6c, 19f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1075cals, 105g protein, 50g net carbs, 44g fat 17g fiber per day
1 serving(s) (359cal, 27p, 16c, 18f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1150cals, 101g protein, 99g net carbs, 28g fat 24g fiber per day
1 serving(s) (364cal, 18p, 42c, 9f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1150cals, 101g protein, 99g net carbs, 28g fat 24g fiber per day
1 serving(s) (364cal, 18p, 42c, 9f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (52 items)
Dairy and Egg Products
Eggs
10 large (500g)
Goat cheese
1 1/2 oz (43g)
Parmesan cheese
1 tbsp (5g)
Fats and Oils
Oil
1 oz (34mL)
Salad dressing
4 tbsp (60mL)
Olive oil
1 oz (31mL)
Fruits and Fruit Juices
Fruit juice
20 fl oz (600mL)
Apples
1/6 small (2-3/4" dia) (25g)
Lemon juice
1/4 tbsp (4mL)
Avocados
1/4 avocado(s) (50g)
Beverages
Water
14 cup (3379mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Mixed greens
3 cup (90g)
Vegan chik'n strips
3 oz (85g)
Vegan sausage
1 sausage (100g)
Cottage cheese & fruit cup
2 container (340g)
Nutritional yeast
2 tsp (3g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Sub roll(s)
1 roll(s) (85g)
Legumes and Legume Products
Vegetarian burger crumbles
1 cup (100g)
Chickpeas, canned
1 can (448g)
Firm tofu
1/2 lbs (248g)
White beans, canned
1 can(s) (439g)
Vegetables and Vegetable Products
Brussels sprouts
3/4 cup (66g)
Tomatoes
2 medium whole (2-3/5" dia) (235g)
Fresh parsley
3 1/2 sprigs (4g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Frozen green beans
1 1/3 cup (161g)
Green pepper
1 tbsp, chopped (9g)
Garlic
3 1/4 clove(s) (10g)
Onion
5/6 medium (2-1/2" dia) (90g)
Sweet potatoes
1/3 sweetpotato, 5" long (70g)
Bell pepper
1 1/2 small (111g)
Fresh spinach
2 cup(s) (60g)
Zucchini
1 1/2 large (485g)
Kale leaves
2 cup, chopped (80g)
Sweets
Maple syrup
1 tsp (5mL)
Spices and Herbs
Apple cider vinegar
1/4 tbsp (4g)
Ground cumin
4 dash (1g)
Salt
2 dash (1g)
Black pepper
1/4 tsp, ground (1g)
Rosemary, dried
4 dash (1g)
Cajun seasoning
1 tsp (2g)
Balsamic vinegar
1/2 tbsp (8mL)
Crushed red pepper
2 dash (0g)
Nut and Seed Products
Walnuts
2 tbsp, chopped (14g)
Pistachios, shelled
1/2 cup (62g)
Cereal Grains and Pasta
Instant couscous, flavored
5/6 box (5.8 oz) (137g)
Seitan
1/2 lbs (198g)
Soups, Sauces, and Gravies
Pasta sauce
10 tbsp (163g)
Apple cider vinegar
1/2 tbsp (0mL)
Vegetable broth
1 1/2 cup(s) (mL)
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Vegan crumbles
146cal, 19p, 3c, 4f (per meal)
1 cup (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Brussels sprout, chik'n & apple salad
387cal, 23p, 15c, 24f (per meal)
3/4 cup (66g)
1/6 small (2-3/4" dia) (25g)
3/4 tbsp (11mL)
1 tsp (5mL)
1/4 tbsp (4g)
2 tbsp, chopped (14g)
3 oz (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
lunch prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens and tomato salad
38cal, 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.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
273cal, 12p, 42c, 3f (per meal)
2 sprigs (2g)
1/2 roma tomato (40g)
1/4 cucumber (8-1/4") (75g)
1/2 can (224g)
1/4 tbsp (4mL)
4 dash (1g)
1/4 tsp (1mL)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Garlic pepper seitan
171cal, 15p, 8c, 8f (per meal)
1/2 dash (0g)
1/2 tbsp (8mL)
1 dash, ground (0g)
4 oz (113g)
1 tbsp, chopped (9g)
1 1/4 clove(s) (4g)
2 tbsp, chopped (20g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. 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. Couscous
101cal, 4p, 20c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Green beans
32cal, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Cajun tofu
275cal, 19p, 6c, 19f (per meal)
Recipe has been scaled from original by 0.88x. 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. Roasted rosemary sweet potatoes
105cal, 1p, 12c, 5f (per meal)
4 dash (1g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1/3 sweetpotato, 5" long (70g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
breakfast prep - 3 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
lunch prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
3 oz (85g)
2 cup(s) (60g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
1 tsp (1g)
1 tsp (5mL)
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
288cal, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
dinner prep - 2 days
1. Vegan meatball sub
234cal, 14p, 27c, 6f (per meal)
2 meatball(s) (60g)
2 tbsp (33g)
4 dash (1g)
1/2 roll(s) (43g)
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.
2. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1/2 can (224g)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Beans & greens
364cal, 18p, 42c, 9f (per meal)
2 clove(s) (6g)
1 tbsp (15mL)
2 dash (0g)
1 tbsp (5g)
1 1/2 cup(s) (mL)
1 can(s) (439g)
2 cup, chopped (80g)
1
Heat oil in a pot over medium heat.
2
Add the garlic and cook until fragrant, about 1 minute.
3
Stir in the crushed red pepper and a pinch of salt and pepper. Cook for 30 seconds.
4
Add the kale and saute until slightly wilted.
5
Stir in the white beans and vegetable broth.
6
Cover and simmer for 10 minutes. (For a thicker stew, leave the pot uncovered.)
7
Top with parmesan and serve.