1100 calorie vegetarian meal plan
In just a few clicks, generate your own 1100 calorie 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 (1125cals, 100g protein, 82g net carbs, 37g fat 17g fiber per day) cannot be customized.
Day 1
1150cals, 99g protein, 55g net carbs, 53g fat 14g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 sandwich(es) (185cal, 14p, 16c, 5f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (260cal, 21p, 6c, 15f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1150cals, 103g protein, 80g net carbs, 41g fat 13g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 serving(s) (141cal, 9p, 9c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1150cals, 98g protein, 64g net carbs, 52g fat 12g fiber per day
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 serving(s) (141cal, 9p, 9c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1100cals, 95g protein, 50g net carbs, 52g fat 16g fiber per day
1/2 serving(s) (97cal, 3p, 14c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/4 serving(s) (196cal, 14p, 4c, 14f)
1 serving(s) (159cal, 7p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1100cals, 97g protein, 99g net carbs, 23g fat 26g fiber per day
1/2 serving(s) (97cal, 3p, 14c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (41cal, 3p, 4c, 0f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (121cal, 4p, 10c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1075cals, 106g protein, 101g net carbs, 17g fat 22g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1150cals, 101g protein, 125g net carbs, 20g fat 15g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
1/2 serving(s) (70cal, 4p, 5c, 4f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (57 items)
Beverages
Water
16 cup(s) (3764mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Spices and Herbs
Cinnamon
1/2 tbsp (4g)
Dijon mustard
1 tsp (5g)
Red wine vinegar
1 1/4 tsp (6mL)
Dried dill weed
1 1/4 tsp (1g)
Yellow mustard
2 dash or 1 packet (1g)
Paprika
1 dash (1g)
Black pepper
1 dash (0g)
Salt
4 1/2 g (4g)
Cajun seasoning
5 dash (1g)
Sweets
Sugar
1 1/2 tbsp (20g)
Honey
4 tsp (28g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Breakfast cereal
1 serving (30g)
Fats and Oils
Oil
1 oz (31mL)
Olive oil
1 1/4 tbsp (19mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
1 tbsp (14mL)
Dairy and Egg Products
Eggs
8 2/3 medium (382g)
Parmesan cheese
1 tbsp (5g)
Nonfat greek yogurt, plain
1 container (193g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Whole milk
1/2 cup(s) (120mL)
Fruits and Fruit Juices
Lemon juice
1 tbsp (17mL)
Clementines
2 fruit (148g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Walnuts
2 tbsp, shelled (13g)
Roasted cashews
1/2 cup (69g)
Vegetables and Vegetable Products
Broccoli
1 1/2 cup chopped (137g)
Romaine lettuce
1/2 head (344g)
Cucumber
1 1/2 cucumber (8-1/4") (427g)
Ketchup
5 tsp (28g)
Red onion
1/2 medium (2-1/2" dia) (48g)
Carrots
1 1/2 medium (86g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Onion
1/4 small (18g)
Garlic
2 clove(s) (6g)
Collard greens
1/2 lbs (227g)
Frozen sugar snap peas
1 1/3 cup (192g)
Cauliflower
2 head small (4" dia.) (530g)
Tomatoes
1/2 small whole (2-2/5" dia) (46g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Legumes and Legume Products
Hummus
1 1/2 tbsp (23g)
Firm tofu
9 3/4 oz (276g)
Lentils, raw
2 3/4 tbsp (32g)
Soy sauce
1/2 tsp (3mL)
Peanut butter
1/2 tbsp (8g)
Other
Plant-based deli slices
3 slices (31g)
Vegan chik'n nuggets
6 2/3 nuggets (143g)
Vegan sausage
3 sausage (300g)
Italian seasoning
4 dash (2g)
Nutritional yeast
1/2 cup (30g)
Sriracha chili sauce
3/8 tbsp (6g)
Baked Products
Bread
1/3 lbs (160g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (143g)
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
108cal, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
260cal, 21p, 6c, 15f (per meal)
1/2 tbsp (8mL)
1 tbsp (7g)
1 tbsp (5g)
1 tsp (5g)
1 tbsp (18g)
1/2 cup chopped (46g)
2 large (100g)
2 cup shredded (94g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
lunch prep - 1 days
1. Hummus & veggie deli sandwich
185cal, 14p, 17c, 5f (per meal)
2 tbsp slices (13g)
1 1/2 tbsp (23g)
3 slices (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
lunch prep - 1 days
1. Chik'n nuggets
368cal, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
240cal, 16p, 16c, 11f (per meal)
1 sausage (100g)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
Recipe has been scaled from original by 0.5x. 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.
2. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Egg salad sandwich
271cal, 13p, 13c, 18f (per meal)
1 dash or 1 packet (1g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1/2 dash (0g)
1/8 small (9g)
1 tbsp (15mL)
1 1/2 medium (66g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
breakfast prep - 2 days
1. Breakfast cereal
97cal, 3p, 14c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Cajun tofu
196cal, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1 1/2 clove(s) (5g)
1 dash (1g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
1 head small (4" dia.) (265g)
4 tbsp (15g)
2 dash (2g)
4 tbsp (72g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Spicy sriracha peanut tofu
171cal, 10p, 5c, 12f (per meal)
1/4 tbsp (4mL)
1/8 cup(s) (20mL)
1/2 tsp (3mL)
1/2 tbsp (8g)
3/8 tbsp (6g)
1/2 clove (2g)
1/4 lbs (99g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Cottage cheese toast
143cal, 11p, 19c, 2f (per meal)
1
Toast the bread, if desired.
2
Spread cottage cheese on top of the bread, drizzle with honey, and serve.
dinner prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 1 days
1. Tomato soup
316cal, 7p, 63c, 2f (per meal)
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. Simple Greek cucumber salad
70cal, 5p, 5c, 4f (per meal)
1/4 cucumber (8-1/4") (75g)
1/4 tbsp (4mL)
1/4 tsp (1mL)
2 dash (0g)
3/8 tsp (2mL)
2 tbsp (35g)
1/8 medium (2-1/2" dia) (7g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.