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, 99g protein, 76g net carbs, 37g fat, 20g fiber per day) cannot be customized.
Day 1
1050cal, 95g protein, 58g net carbs, 42g fat, 15g fiber
1/2 serving(s) (241cal, 9p, 20c, 12f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1/2 sandwich(es) (273cal, 14p, 19c, 14f)
1 container (107cal, 10p, 11c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1075cal, 101g protein, 68g net carbs, 38g fat, 16g fiber
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 sandwich(es) (273cal, 14p, 19c, 14f)
1 container (107cal, 10p, 11c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1100cal, 104g protein, 76g net carbs, 34g fat, 20g fiber
1/2 serving(s) (177cal, 11p, 8c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1150cal, 99g protein, 118g net carbs, 19g fat, 29g fiber
1/2 serving(s) (177cal, 11p, 8c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (268cal, 14p, 40c, 2f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1125cal, 97g protein, 95g net carbs, 28g fat, 27g fiber
1/2 serving(s) (177cal, 11p, 8c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1 cup(s) (72cal, 2p, 7c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1150cal, 100g protein, 59g net carbs, 49g fat, 16g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/2 serving(s) (222cal, 9p, 19c, 9f)
1 container (107cal, 10p, 11c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1150cal, 100g protein, 59g net carbs, 49g fat, 16g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/2 serving(s) (222cal, 9p, 19c, 9f)
1 container (107cal, 10p, 11c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (48 items)
Dairy and Egg Products
Eggs
12 medium (526g)
Provolone cheese
2 slice(s) (56g)
Feta cheese
6 tbsp, crumbled (56g)
Cheese
2 1/2 slice (1 oz each) (70g)
Butter
1 tbsp (14g)
Fruits and Fruit Juices
Raspberries
2 1/3 cup (287g)
Lemon juice
1 1/4 tbsp (19mL)
Beverages
Water
16 cup(s) (3792mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Cottage cheese & fruit cup
4 container (532g)
Curry paste
1 tsp (5g)
Mixed greens
1 package (5.5 oz) (147g)
Sub roll(s)
1 1/2 roll(s) (128g)
Nutritional yeast
1/2 oz (17g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Veggie burger patty
2 patty (142g)
Baked Products
Bread
4 slice (128g)
Hamburger buns
2 bun (102g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
Pasta sauce
4 tbsp (65g)
Barbecue sauce
4 tbsp (72g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Vegetables and Vegetable Products
Sun-dried tomatoes
2 1/2 oz (71g)
Fresh spinach
4 1/4 cup(s) (128g)
Tomatoes
3 medium whole (2-3/5" dia) (382g)
Cauliflower
1 head small (4" dia.) (265g)
Ketchup
2 tbsp (34g)
Frozen sugar snap peas
2 2/3 cup (384g)
Bell pepper
1/4 small (19g)
Onion
1/4 medium (2-1/2" dia) (31g)
Garlic
1 1/4 clove(s) (4g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Fats and Oils
Olive oil
1 oz (31mL)
Oil
10 1/4 g (11mL)
Salad dressing
3 tbsp (45mL)
Legumes and Legume Products
Lentils, raw
9 1/4 tbsp (112g)
Soy sauce
1/2 tsp (3mL)
Peanut butter
1 tbsp (16g)
Tempeh
2 oz (57g)
Chickpeas, canned
1/4 can (112g)
Kidney beans
1/2 can (224g)
Spices and Herbs
Salt
4 dash (3g)
Cayenne pepper
1 1/2 pinch (0g)
Thyme, dried
3/4 tbsp, ground (3g)
Black pepper
1 dash, ground (0g)
Dried dill weed
2 dash (0g)
Nut and Seed Products
Coconut milk, canned
4 tbsp (60mL)
Cereal Grains and Pasta
Seitan
1 1/2 oz (43g)
breakfast prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
275 cals, 14p, 19c, 14f (per meal)
1 slice (32g)
1/2 tbsp (8g)
1/2 oz (14g)
1/8 cup(s) (4g)
1/2 tsp (3mL)
1 slice(s) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
lunch prep - 1 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
2 2/3 tbsp (32g)
1/3 cup(s) (79mL)
1/3 dash (0g)
4 tbsp (60mL)
1 tsp (5g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. 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.
2. 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.
dinner prep - 1 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Lentils
175 cals, 12p, 25c, 1f (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.
breakfast prep - 3 days
1. Spicy sun dried tomato and feta omelette
175 cals, 11p, 8c, 10f (per meal)
1 large (50g)
1/2 oz (14g)
2 tbsp, crumbled (19g)
1/4 tsp (1mL)
1/2 pinch (0g)
1/4 tbsp, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Break the eggs into a small bowl and scramble them. Mix in thyme, cayenne, and some pepper.
2
Heat the oil in a frying pan and add the egg mixture, making an even layer.
3
Sprinkle the rest of the ingredients over the egg and let it cook for a minute or two.
4
Using a spatula, flip half of the omelette onto the other half and continue cooking for another minute or two until fully cooked. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner 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. 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.
lunch prep - 2 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Seitan philly cheesesteak
285 cals, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (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.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Mixed bean salad
220 cals, 9p, 19c, 9f (per meal)
3/4 clove(s) (2g)
2 dash (0g)
1 tbsp (15mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1/4 can (112g)
1/2 can (224g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
lunch prep - 2 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.