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: Sample plan
This sample plan (1100cal, 105g protein, 60g net carbs, 41g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
Mon |
Edamame
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Tomato soup, milk
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Tue |
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Wed |
Garlic pepper seitan, simple mixed greens and tomato salad
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Seitan salad
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Thu |
Avocado toast with egg
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Fri |
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Sat |
Strawberry apple spinach salad, milk, yogurt and cucumber
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Zoodles with avocado sauce, protein shake (milk)
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Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
3/4 gallon (2918mL)
Protein powder
12 1/2 scoop (1/3 cup ea) (388g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Vegetables and Vegetable Products
Mushrooms
1/2 cup, chopped (35g)
Edamame, frozen, shelled
4 1/2 cup (531g)
Tomatoes
4 medium whole (2-3/5" dia) (503g)
Onion
4 tbsp, chopped (40g)
Garlic
2 1/2 clove(s) (8g)
Green pepper
2 tbsp, chopped (19g)
Fresh spinach
6 3/4 cup(s) (203g)
Zucchini
1/2 large (162g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Fats and Oils
Olive oil
1 oz (37mL)
Salad dressing
1/2 cup (113mL)
Oil
1 tbsp (15mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Spices and Herbs
Thyme
1 tsp, ground (1g)
Black pepper
2 dash, ground (1g)
Salt
1 dash (1g)
Fresh basil
1/2 cup leaves, whole (12g)
Baked Products
Bread
1/3 lbs (160g)
Dairy and Egg Products
Sliced cheese
1 slice (3/4 oz) (21g)
Whole milk
3 1/4 cup (780mL)
Eggs
3 large (150g)
Lowfat greek yogurt
1/2 cup (140g)
Other
Mixed greens
4 1/2 cup (135g)
Nutritional yeast
1 tbsp (4g)
Cereal Grains and Pasta
Seitan
1 lbs (482g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (402g)
Lemon juice
1 1/2 tbsp (23mL)
Strawberries
1/8 pint (45g)
Apples
1/4 small (2-3/4" dia) (37g)
Nut and Seed Products
Almonds
1/2 tbsp, sliced (3g)
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 - 2 days
1. Grilled cheese with mushrooms
160 cals, 7p, 13c, 8f (per meal)
Mushrooms
4 tbsp, chopped (18g)
Olive oil
1/4 tbsp (4mL)
Thyme
4 dash, ground (1g)
Bread
1 slice(s) (32g)
Sliced cheese
1/2 slice (3/4 oz) (11g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Milk
150 cals, 8p, 12c, 8f (per meal)
Whole milk
1 cup (240mL)
breakfast prep - 3 days
1. Edamame
210 cals, 20p, 5c, 8f (per meal)
Edamame, frozen, shelled
4 1/2 cup (531g)
Recipe has been scaled from original by 9x. 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.
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
1/2 lbs (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. 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.
dinner prep - 3 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
Oil
1 tbsp (15mL)
Nutritional yeast
1 tbsp (4g)
Salad dressing
3 tbsp (45mL)
Avocados, sliced
3/4 avocado(s) (151g)
Tomatoes, halved
18 cherry tomatoes (306g)
Fresh spinach
6 cup(s) (180g)
Seitan, sliced
1/2 lbs (255g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
breakfast prep - 3 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
Eggs
1 large (50g)
Bread
1 slice (32g)
Avocados, ripe, sliced
1/4 avocado(s) (50g)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
dinner prep - 1 days
1. Zoodles with avocado sauce
235 cals, 5p, 9c, 16f (per meal)
Water
1/6 cup(s) (39mL)
Lemon juice
1 1/2 tbsp (23mL)
Tomatoes, halved
5 cherry tomatoes (85g)
Fresh basil
1/2 cup leaves, whole (12g)
Zucchini
1/2 large (162g)
Avocados, peeled and seed removed
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
2. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Whole milk
1/2 cup (120mL)
Protein powder
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 1 days
1. Strawberry apple spinach salad
85 cals, 2p, 8c, 4f (per meal)
Strawberries, chopped
1/8 pint (45g)
Fresh spinach
3/4 cup(s) (23g)
Almonds
1/2 tbsp, sliced (3g)
Balsamic vinaigrette
1/2 tbsp (8mL)
Apples, chopped
1/4 small (2-3/4" dia) (37g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Toss all ingredients together, except the vinaigrette.
2
Drizzle Vinaigrette over salad when serving.
2. Milk
110 cals, 6p, 9c, 6f (per meal)
Whole milk
3/4 cup (180mL)
3. Yogurt and cucumber
130 cals, 15p, 10c, 3f (per meal)
Cucumber
1/2 cucumber (8-1/4") (151g)
Lowfat greek yogurt
1/2 cup (140g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.