1100 calorie low carb vegetarian meal plan
In just a few clicks, generate your own 1100 calorie low carb 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 (1100cals, 100g protein, 49g net carbs, 43g fat 27g fiber per day) cannot be customized.
Day 1
1050cals, 95g protein, 61g net carbs, 36g fat 27g fiber per day
1 ball(s) (135cal, 6p, 2c, 10f)
1/2 serving(s) (156cal, 5p, 4c, 12f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1/2 can(s) (124cal, 9p, 12c, 3f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1075cals, 93g protein, 69g net carbs, 31g fat 38g fiber per day
1 ball(s) (135cal, 6p, 2c, 10f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1075cals, 100g protein, 39g net carbs, 43g fat 34g fiber per day
1 ball(s) (135cal, 6p, 2c, 10f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1125cals, 107g protein, 55g net carbs, 40g fat 33g fiber per day
1/2 serving(s) (155cal, 16p, 4c, 7f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/2 serving(s) (218cal, 9p, 28c, 5f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1125cals, 101g protein, 37g net carbs, 51g fat 25g fiber per day
1/2 serving(s) (155cal, 16p, 4c, 7f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2 taco(s) (350cal, 15p, 4c, 29f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1125cals, 98g protein, 36g net carbs, 56g fat 21g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
2 taco(s) (350cal, 15p, 4c, 29f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1050cals, 105g protein, 49g net carbs, 43g fat 13g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 oz seitan (149cal, 16p, 9c, 5f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (53 items)
Beverages
Protein powder
15 2/3 oz (443g)
Water
14 1/2 cup (3456mL)
Other
Almond flour
1 1/2 tbsp (11g)
Lentil pasta
1/3 lbs (151g)
Guacamole, store-bought
1/2 cup (124g)
Teriyaki sauce
1 tbsp (15mL)
Vegan sausage
1/2 sausage (50g)
Italian seasoning
2 dash (1g)
Nut and Seed Products
Almond butter
2 1/4 oz (63g)
Sunflower kernels
1/2 oz (14g)
Almonds
1 oz (28g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Vegetable broth
1 cup(s) (mL)
Salsa
6 tbsp (98g)
Fruits and Fruit Juices
Strawberries
1/8 pint (45g)
Avocados
1 avocado(s) (201g)
Raspberries
4 cup (492g)
Lemon
3/8 small (22g)
Dairy and Egg Products
Goat cheese
1/2 oz (14g)
Eggs
7 large (350g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Cheddar cheese
1 cup, shredded (113g)
Sour cream
1 1/2 tbsp (18g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Whole milk
2/3 cup(s) (161mL)
Fats and Oils
Balsamic vinaigrette
1 3/4 tbsp (26mL)
Oil
1 oz (36mL)
Vegetables and Vegetable Products
Fresh spinach
3/4 cup(s) (23g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (418g)
Frozen broccoli
3 cup (273g)
Kale leaves
5 oz (144g)
Garlic
1/2 clove(s) (2g)
Canned whole tomatoes
4 tbsp (60g)
Onion
1/8 medium (2-1/2" dia) (14g)
Carrots
2 medium (122g)
Broccoli
1/2 cup chopped (46g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Baked Products
Bread
2 slice (64g)
Spices and Herbs
Garlic powder
4 dash (2g)
Cinnamon
2 dash (1g)
Black pepper
1/4 dash, ground (0g)
Salt
1/2 dash (0g)
Ground cumin
1 1/2 g (2g)
Chili powder
1/4 tbsp (2g)
Fresh basil
4 tsp, chopped (4g)
Rosemary, dried
4 dash (1g)
Balsamic vinegar
2 tsp (10mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Lentils, raw
2 tbsp (24g)
Black beans
3/4 can(s) (329g)
Cereal Grains and Pasta
Dry bulgur wheat
2 tbsp (18g)
Seitan
2 oz (57g)
breakfast prep - 3 days
1. Almond protein balls
135cal, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Lentil pasta
337cal, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch prep - 1 days
1. Avocado strawberry spinach salad
156cal, 5p, 5c, 12f (per meal)
1/8 pint (45g)
1/2 oz (14g)
1/2 tbsp (8mL)
1/2 tbsp, sliced (3g)
1/8 avocado(s) (25g)
3/4 cup(s) (23g)
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. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Avocado egg salad sandwich
281cal, 15p, 15c, 16f (per meal)
3 large (150g)
6 tbsp cherry tomatoes (56g)
2 slice (64g)
1/2 avocado(s) (101g)
4 dash (2g)
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)
2. Raspberries
108cal, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Broccoli
44cal, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Cottage cheese with almonds and cinnamon
155cal, 17p, 4c, 7f (per meal)
2 dash (1g)
6 almond (7g)
1 tbsp (16g)
1 cup (226g)
1
Mix all ingredients together in a small bowl.
2
Serve.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Lentil chili
218cal, 9p, 28c, 5f (per meal)
1/2 clove(s) (2g)
3/8 cup(s) (mL)
2 tbsp (18g)
4 tbsp (60g)
1/4 dash, ground (0g)
1/2 dash (0g)
3 dash (1g)
1/4 tbsp (2g)
2 tbsp (24g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Simple kale & avocado salad
173cal, 4p, 7c, 12f (per meal)
3/8 avocado(s) (75g)
3/8 bunch (64g)
3/8 small (22g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Cheese and guac tacos
350cal, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 2 days
1. Black bean and salsa soup
193cal, 11p, 19c, 3f (per meal)
1 1/2 tbsp (18g)
3 dash (1g)
6 tbsp (98g)
3/4 can(s) (329g)
1/2 cup(s) (mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Simple mozzarella and tomato salad
161cal, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
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.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
dinner prep - 1 days
1. Teriyaki seitan wings
149cal, 16p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
3. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
1 1/2 medium (92g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
240cal, 16p, 16c, 11f (per meal)
1/2 sausage (50g)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
