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 (1100cal, 102g protein, 82g net carbs, 31g fat, 21g fiber per day) cannot be customized.
Day 1
1100cal, 107g protein, 94g net carbs, 23g fat, 23g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 patty (254cal, 20p, 22c, 6f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1075cal, 113g protein, 69g net carbs, 28g fat, 25g fiber
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
2 carrots(s) (106cal, 1p, 10c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cal, 98g protein, 74g net carbs, 33g fat, 19g fiber
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (215cal, 10p, 31c, 4f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1125cal, 95g protein, 116g net carbs, 22g fat, 21g fiber
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (215cal, 10p, 31c, 4f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1/2 serving(s) (316cal, 15p, 51c, 2f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1075cal, 90g protein, 88g net carbs, 28g fat, 24g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1/2 serving(s) (187cal, 8p, 17c, 6f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1175cal, 105g protein, 86g net carbs, 35g fat, 22g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1150cal, 104g protein, 50g net carbs, 52g fat, 16g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 taco(s) (350cal, 15p, 4c, 29f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (47 items)
Beverages
Water
15 cup(s) (3588mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (363g)
Carrots
4 1/2 medium (281g)
Cucumber
1/6 cucumber (8-1/4") (50g)
Fresh parsley
1 1/3 sprigs (1g)
Tomato paste
3/4 tbsp (12g)
Canned crushed tomatoes
1/4 can (101g)
Garlic
1/4 clove(s) (1g)
Onion
3/8 large (56g)
Fresh spinach
1/2 10oz package (148g)
Bell pepper
1/4 large (41g)
Zucchini
4 medium (784g)
Fats and Oils
Oil
3/4 oz (22mL)
Balsamic vinaigrette
3 1/2 tsp (18mL)
Salad dressing
2 tbsp (30mL)
Spices and Herbs
Salt
1/3 dash (0g)
Ground cumin
2 1/2 g (2g)
Fresh basil
1/4 cup leaves, whole (7g)
Paprika
5 dash (1g)
Legumes and Legume Products
Lentils, raw
1/3 cup (68g)
Vegetarian burger crumbles
1 3/4 cup (175g)
Chickpeas, canned
5/8 can (261g)
Soy sauce
1/2 tsp (3mL)
Peanut butter
1 tbsp (16g)
Tempeh
2 oz (57g)
Other
Veggie burger patty
2 patty (142g)
Tzatziki
1/4 cup(s) (56g)
Nutritional yeast
3 1/2 g (3g)
Mixed greens
5/8 package (5.5 oz) (90g)
Guacamole, store-bought
4 tbsp (62g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Pasta sauce
2 cup (520g)
Dairy and Egg Products
Butter
1/2 tbsp (7g)
Fresh mozzarella cheese
1 3/4 oz (50g)
Eggs
4 large (200g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Whole milk
2 cup (480mL)
Cheddar cheese
1/2 cup, shredded (57g)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
Pita bread
2 pita, small (4" dia) (56g)
Cereal Grains and Pasta
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Uncooked dry pasta
1 oz (32g)
Seitan
6 oz (170g)
Fruits and Fruit Juices
Lemon juice
1 1/4 tsp (6mL)
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Avocados
1/2 avocado(s) (101g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Lentils
115 cals, 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.
3. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
dinner prep - 1 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
1 3/4 cup (175g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Tzatziki chickpea tabbouleh salad
215 cals, 10p, 31c, 4f (per meal)
1/4 cup(s) (56g)
1/3 box (5.8 oz) (55g)
1/3 can (149g)
1/6 tsp (1mL)
1/3 tsp (1g)
1/6 cucumber (8-1/4") (50g)
1/3 roma tomato (27g)
1 1/3 sprigs (1g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package.
3
Once cooked, mix couscous with parsley, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve with tzatziki.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1/2 tbsp (8mL)
2 tbsp leaves, whole (3g)
4 tbsp cherry tomatoes (37g)
1/4 package (5.5 oz) (39g)
3/4 oz (21g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
breakfast prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Lentil & tomato pasta
315 cals, 15p, 51c, 2f (per meal)
1/4 tbsp (4g)
1/6 tsp (1mL)
1 dash (0g)
1 dash (0g)
1/4 cup(s) (52mL)
1/4 can (101g)
1/4 medium (15g)
1/4 clove(s) (1g)
1/8 large (19g)
3 tbsp (36g)
1 oz (32g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
2. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
1 tsp (5mL)
4 tsp leaves, whole (2g)
2 2/3 tbsp cherry tomatoes (25g)
1/6 package (5.5 oz) (26g)
1/2 oz (14g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
breakfast prep - 3 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Spanish chickpeas
185 cals, 8p, 17c, 6f (per meal)
1/4 tbsp (2g)
4 dash (1g)
1/4 tbsp (4mL)
1/4 cup(s) (59mL)
1 oz (28g)
1/4 can (112g)
1/2 tbsp (8g)
1/4 large (41g)
1/4 large (38g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
1 tsp (5mL)
4 tsp leaves, whole (2g)
2 2/3 tbsp cherry tomatoes (25g)
1/6 package (5.5 oz) (26g)
1/2 oz (14g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Zoodles marinara
225 cals, 9p, 28c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 1 days
1. Cheese and guac tacos
350 cals, 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.