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

Generate 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
Tomato soup, milk
Grilled cheese with mushrooms, chunky canned soup (non-creamy)
Tue
Wed
Garlic pepper seitan, simple mixed greens and tomato salad
Seitan salad
Thu
Avocado toast with egg
Fri
Sat
Strawberry apple spinach salad, milk, yogurt and cucumber
Zoodles with avocado sauce, protein shake (milk)
Protein shake
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 1/4 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
5 1/2 oz (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
17 oz (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
    8 oz (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
    9 oz (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)
  • ,
  • Bread
    1 slice (32g)
  • Avocados, ripe, sliced
    1/4 avocado(s) (50g)
  • Eggs
    1 large (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.
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