1100 calorie low carb vegetarian meal plan

	Breakfast	Lunch	Dinner
Mon	Boiled eggs, toast with butter, milk Pick days Swap	Tomato soup, walnuts, cottage cheese with almonds and cinnamon Pick days Swap	Tofu lo-mein, simple mixed greens salad Pick days Swap
Tue
Wed
Thu	High-protein granola bar Pick days Swap	Garlic pepper seitan, simple mixed greens salad Pick days Swap	Baked tofu, bread and butter, simple mixed greens and tomato salad Pick days Swap
Fri
Sat	Zucchini noodle curry bowl with tofu, simple mixed greens and tomato salad Pick days Swap	Avocado egg salad sandwich, milk Pick days Swap

protein prep - 6 days

1. Protein shake

220 cals, 48p, 2c, 1f (per meal)

Scale to: , 2 scoop

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)

Scale to:

Oriental flavored ramen

3/4 packet (4g)

Soy sauce

3/4 tbsp (11mL)

Water

1 cup(s) (267mL)

Extra firm tofu

3/4 lbs (340g)

Olive oil

1 1/2 tbsp (23mL)

Frozen mixed veggies

3/4 lbs (340g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

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.

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.

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)

Scale to:

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.

Mix greens and dressing in a small bowl. Serve.

lunch prep - 3 days

1. Tomato soup

105 cals, 2p, 21c, 1f (per meal)

Scale to: , 1 1/2 can(s)

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.

Prepare according to instructions on package.

2. Walnuts

85 cals, 2p, 1c, 8f (per meal)

Scale to: , 1/8 cup(s)

Walnuts

2 tbsp shelled (50 halves) (13g)

3. Cottage cheese with almonds and cinnamon

155 cals, 17p, 4c, 7f (per meal)

Scale to:

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.

Mix all ingredients together in a small bowl.

Serve.

breakfast prep - 3 days

1. Boiled eggs

120 cals, 11p, 1c, 8f (per meal)

Scale to: , 6 egg(s)

Eggs

6 medium (264g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

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)

Scale to: , 1/2 slice(s)

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.

Toast the bread to desired toastiness.

Spread the butter on the bread.

3. Milk

75 cals, 4p, 6c, 4f (per meal)

Scale to: , 1/2 cup(s)

Whole milk

1/2 cup (120mL)

breakfast prep - 3 days

1. High-protein granola bar

205 cals, 10p, 12c, 12f (per meal)

Scale to: , 1 bar(s)

High-protein granola bar

1 bar (40g)

dinner prep - 2 days

1. Baked tofu

150 cals, 15p, 4c, 8f (per meal)

Scale to: , 10 2/3 oz

Extra firm tofu

2/3 lbs (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.

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.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.

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.

Spread marinated tofu onto the prepared baking sheet.

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)

Scale to: , 1 slice

Butter

1 tsp (5g)

Bread

1 slice (32g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Spread the butter on the bread and serve.

3. Simple mixed greens and tomato salad

75 cals, 2p, 5c, 5f (per meal)

Scale to:

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.

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)

Scale to:

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.

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

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.

Cook, stirring until thickened, and serve immediately.

2. Simple mixed greens salad

170 cals, 3p, 11c, 12f (per meal)

Scale to:

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.

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)

For 1 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.

Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.

Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.

Add in tomatoes and green onions (optional). Mix.

Put egg salad in between bread to form sandwich.

Serve.

(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)

For 1 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)

For 1 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.

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.

Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.

Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.

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)

For 1 Meal

Salad dressing

1 1/2 tbsp (23mL)

Mixed greens

1 1/2 cup (45g)

Tomatoes

4 tbsp cherry tomatoes (37g)

Mix greens, tomatoes, and dressing in a small bowl. Serve.

1100 calorie low carb vegetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan