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

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 (1125cal, 99g protein, 56g net carbs, 51g fat, 14g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Boiled eggs, toast with butter, milk
Tomato soup, walnuts, cottage cheese with almonds and cinnamon
Tofu lo-mein, simple mixed greens salad
Tue
Wed
Thu
High-protein granola bar
Garlic pepper seitan, simple mixed greens salad
Baked tofu, bread and butter, simple mixed greens and tomato salad
Fri
Sat
Zucchini noodle curry bowl with tofu, simple mixed greens and tomato salad
Avocado egg salad sandwich, milk
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
3/4 gallon (3149mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Other
Mixed greens
16 1/2 cup (495g)
Curry sauce
1/2 cup (142g)
Fats and Oils
Salad dressing
1 cup (248mL)
Olive oil
1 1/4 oz (37mL)
Oil
1/4 tbsp (4mL)
Soups, Sauces, and Gravies
Oriental flavored ramen
3/4 packet (4g)
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Legumes and Legume Products
Soy sauce
4 oz (91mL)
Extra firm tofu
22 2/3 oz (643g)
Firm tofu
1/4 package (16 oz) (113g)
Vegetables and Vegetable Products
Frozen mixed veggies
12 oz (340g)
Tomatoes
1 cup cherry tomatoes (140g)
Fresh ginger
2/3 slices (1" dia) (1g)
Onion
2 tbsp, chopped (20g)
Garlic
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Green onions
2 tbsp, chopped (13g)
Zucchini
1/2 large (162g)
Cauliflower
1/4 head small (4" dia.) (66g)
Dairy and Egg Products
Lowfat cottage cheese
1 1/2 cup (339g)
Eggs
8 medium (348g)
Whole milk
2 cup (480mL)
Butter
3 1/2 tsp (16g)
Nut and Seed Products
Almond butter
1 1/2 tbsp (24g)
Almonds
9 almond (11g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Sesame seeds
2 tsp (6g)
Spices and Herbs
Cinnamon
3 dash (1g)
Black pepper
1 dash, ground (0g)
Salt
1 1/2 dash (1g)
Garlic powder
4 dash (2g)
Baked Products
Bread
4 1/2 slice (144g)
Snacks
High-protein granola bar
3 bar (120g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Fruits and Fruit Juices
Avocados
1/4 avocado(s) (50g)
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 - 3 days
    1. Tofu lo-mein
    250 cals, 15p, 14c, 12f (per meal)
  • Oriental flavored ramen
    3/4 packet (4g)
  • Soy sauce
    3/4 tbsp (11mL)
  • Water
    1 cup(s) (267mL)
  • Extra firm tofu
    12 oz (340g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Frozen mixed veggies
    12 oz (340g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    4 1/2 cup (135g)
  • Salad dressing
    1/4 cup (68mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    lunch prep - 3 days
    1. Tomato soup
    105 cals, 2p, 21c, 1f (per meal)
  • ,
  • Condensed canned tomato soup
    1 1/2 can (10.5 oz) (447g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • ,
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • 3. Cottage cheese with almonds and cinnamon
    155 cals, 17p, 4c, 7f (per meal)
  • Lowfat cottage cheese
    1 1/2 cup (339g)
  • Almond butter
    1 1/2 tbsp (24g)
  • Almonds
    9 almond (11g)
  • Cinnamon
    3 dash (1g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix all ingredients together in a small bowl.
    2
    Serve.
    breakfast prep - 3 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    6 medium (264g)
  • Recipe has been scaled from original by 3x. 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. Toast with butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Bread
    1/2 slice (16g)
  • Butter
    4 dash (2g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    3. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • breakfast prep - 3 days
    1. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • dinner prep - 2 days
    1. Baked tofu
    150 cals, 15p, 4c, 8f (per meal)
  • ,
  • Extra firm tofu
    10 2/3 oz (303g)
  • Fresh ginger, peeled and grated
    2/3 slices (1" dia) (1g)
  • Sesame seeds
    2 tsp (6g)
  • Soy sauce
    1/3 cup (80mL)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    lunch prep - 2 days
    1. Garlic pepper seitan
    170 cals, 15p, 8c, 8f (per meal)
  • Olive oil
    1 tbsp (15mL)
  • Onion
    2 tbsp, chopped (20g)
  • Garlic, minced
    1 1/4 clove(s) (4g)
  • Green pepper
    1 tbsp, chopped (9g)
  • Seitan, chicken style
    4 oz (113g)
  • Black pepper
    1 dash, ground (0g)
  • Water
    1/2 tbsp (8mL)
  • Salt
    1/2 dash (0g)
  • 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. Simple mixed greens salad
    170 cals, 3p, 11c, 12f (per meal)
  • Mixed greens
    7 1/2 cup (225g)
  • Salad dressing
    1/2 cup (113mL)
  • Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    dinner prep - 1 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • Bread
    1 slice (32g)
  • Avocados
    1/4 avocado(s) (50g)
  • Garlic powder
    4 dash (2g)
  • Salt
    1 dash (1g)
  • Green onions
    2 tbsp, chopped (13g)
  • Tomatoes, halved
    3 tbsp cherry tomatoes (28g)
  • Eggs, hard-boiled and chilled
    1 1/2 extra large (84g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). 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. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • lunch prep - 1 days
    1. Zucchini noodle curry bowl with tofu
    315 cals, 14p, 17c, 18f (per meal)
  • Zucchini
    1/2 large (162g)
  • Curry sauce
    1/2 cup (142g)
  • Firm tofu, drained, rinsed, and patted dry
    1/4 package (16 oz) (113g)
  • Oil
    1/4 tbsp (4mL)
  • Cauliflower, cut into chunks
    1/4 head small (4" dia.) (66g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
    2
    Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
    3
    Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
    4
    Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • Mixed greens
    1 1/2 cup (45g)
  • Tomatoes
    4 tbsp cherry tomatoes (37g)
  • 1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
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