1100 calorie vegetarian meal plan

	Breakfast	Lunch	Dinner
Mon	Cheese and guac tacos Pick days Swap	Roasted tofu & veggies, milk, brown rice Pick days Swap	Crispy tenders, pear Pick days Swap
Tue
Wed	Chunky canned soup (non-creamy), apple Pick days Swap
Thu	Boiled eggs Pick days Swap	Zoodles with avocado sauce, protein shake (milk) Pick days Swap
Fri
Sat	Chunky canned soup (creamy) Pick days Swap	Lentil and veggie soup, 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 - 2 days

1. Crispy tenders

230 cals, 16p, 21c, 9f (per meal)

Scale to: , 4 tender(s)

Meatless chik'n tenders

4 pieces (102g)

Ketchup

1 tbsp (17g)

Cook chik'n tenders according to package.

Serve with ketchup.

2. Pear

115 cals, 1p, 22c, 0f (per meal)

Scale to: , 1 pear(s)

Pears

1 medium (178g)

lunch prep - 3 days

1. Roasted tofu & veggies

180 cals, 12p, 8c, 9f (per meal)

Scale to:

Extra firm tofu

1 block (324g)

Salt

4 dash (3g)

Black pepper

4 dash, ground (1g)

Brussels sprouts, cut in half

4 oz (113g)

Carrots, cut as desired

1 1/2 medium (92g)

Broccoli, cut as desired

1/2 cup chopped (46g)

Bell pepper, sliced

1/2 medium (60g)

Onion, thickly sliced

1/4 medium (2-1/2" dia) (28g)

Olive oil

1 tbsp (15mL)

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

Preheat oven to 400 F (200 C).

Drain tofu and use absorbent towel to pat away as much moisture as possible.

Cut tofu in one inch cubes.

On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.

On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.

Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.

After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.

Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.

Remove all from oven and combine. Season with salt and pepper. Serve.

2. Milk

100 cals, 5p, 8c, 5f (per meal)

Scale to: , 2/3 cup(s)

Whole milk

2/3 cup (160mL)

3. Brown rice

115 cals, 2p, 23c, 1f (per meal)

Scale to:

Brown rice

1/2 cup (95g)

Salt

3 dash (2g)

Water

1 cup(s) (237mL)

Black pepper

3 dash, ground (1g)

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

Rinse the starch off the rice in a strainer under cold water for 30 seconds.

Bring the water to a boil over high heat in a large pot that has a tight fitting lid.

Add the rice, stir it just once, and boil, covered, for 30 minutes.

Pour the rice into a strainer over the sink and drain for 10 seconds.

Return the rice to the same pot, off the heat.

Cover immediately and set aside for 10 minutes (this is the steaming part).

Uncover, fluff with a fork, and season with salt and pepper.

breakfast prep - 3 days

1. Cheese and guac tacos

175 cals, 8p, 2c, 14f (per meal)

Scale to: , 1 taco(s)

Cheddar cheese

4 tbsp, shredded (28g)

Guacamole

2 tbsp (31g)

Heat a small, non-stick skillet over medium heat and spray with non-stick spray.

Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.

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.

Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.

Serve.

dinner prep - 3 days

1. Chunky canned soup (non-creamy)

245 cals, 18p, 23c, 7f (per meal)

Scale to: , 3 can(s)

Chunky canned soup (non-creamy varieties)

3 can (~19 oz) (1578g)

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

Prepare according to instructions on package.

2. Apple

105 cals, 1p, 21c, 0f (per meal)

Scale to: , 1 apple(s)

Apples

1 medium (3" dia) (182g)

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.

lunch prep - 2 days

1. Zoodles with avocado sauce

235 cals, 5p, 9c, 16f (per meal)

Scale to:

Water

1/3 cup(s) (79mL)

Lemon juice

3 tbsp (45mL)

Tomatoes, halved

10 cherry tomatoes (170g)

Fresh basil

1 cup leaves, whole (24g)

Zucchini

1 large (323g)

Avocados, peeled and seed removed

1 avocado(s) (201g)

Using a spiralizer or peeler, create the zucchini noodles.

Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.

In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.

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)

Scale to:

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.

Mix until well-combined.

Serve.

dinner prep - 1 days

1. Lentil and veggie soup

285 cals, 18p, 40c, 2f (per meal)

For 1 Meal

Lentils, raw

4 tbsp (48g)

Vegetable broth

1 cup(s) (mL)

Kale leaves

1/2 cup, chopped (34g)

Nutritional yeast

1/2 tbsp (2g)

Garlic

1/2 clove(s) (2g)

Frozen mixed veggies

3/4 cup (101g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Put all ingredients in a large pot and bring to a boil.

Let cook for 15-20 minutes until lentils are soft.

Season with salt and pepper to taste. Serve.

2. Milk

110 cals, 6p, 9c, 6f (per meal)

For 1 Meal

Whole milk

3/4 cup (180mL)

lunch prep - 1 days

1. Chunky canned soup (creamy)

355 cals, 12p, 30c, 17f (per meal)

For 1 Meal

Chunky canned soup (creamy varieties)

1 can (~19 oz) (533g)

Prepare according to instructions on package.

1100 calorie vegetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan