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

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 (1100cal, 95g protein, 77g net carbs, 37g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Cheese and guac tacos
Roasted tofu & veggies, milk, brown rice
Crispy tenders, pear
Tue
Wed
Chunky canned soup (non-creamy), apple
Thu
Boiled eggs
Zoodles with avocado sauce, protein shake (milk)
Fri
Sat
Chunky canned soup (creamy)
Lentil and veggie soup, milk
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
13 1/3 cup(s) (3159mL)
Protein powder
13 scoop (1/3 cup ea) (403g)
Other
Meatless chik'n tenders
8 pieces (204g)
Guacamole
6 tbsp (93g)
Nutritional yeast
1/2 tbsp (2g)
Vegetables and Vegetable Products
Ketchup
2 tbsp (34g)
Brussels sprouts
1/4 lb (113g)
Carrots
1 1/2 medium (92g)
Broccoli
1/2 cup chopped (46g)
Bell pepper
1/2 medium (60g)
Onion
1/4 medium (2-1/2" dia) (28g)
Tomatoes
10 cherry tomatoes (170g)
Zucchini
1 large (323g)
Kale leaves
1/2 cup, chopped (34g)
Garlic
1/2 clove(s) (2g)
Frozen mixed veggies
3/4 cup (101g)
Fruits and Fruit Juices
Pears
2 medium (356g)
Apples
3 medium (3" dia) (546g)
Lemon juice
3 tbsp (45mL)
Avocados
1 avocado(s) (201g)
Legumes and Legume Products
Extra firm tofu
1 block (324g)
Lentils, raw
4 tbsp (48g)
Spices and Herbs
Salt
1 tsp (5g)
Black pepper
1 tsp, ground (2g)
Fresh basil
1 cup leaves, whole (24g)
Fats and Oils
Olive oil
1 tbsp (15mL)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Dairy and Egg Products
Whole milk
1/4 gallon (900mL)
Cheddar cheese
3/4 cup, shredded (85g)
Eggs
6 medium (264g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Vegetable broth
1 cup(s) (mL)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
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 - 2 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • ,
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Pear
    115 cals, 1p, 22c, 0f (per meal)
  • ,
  • Pears
    1 medium (178g)
  • lunch prep - 3 days
    1. Roasted tofu & veggies
    180 cals, 12p, 8c, 9f (per meal)
  • Extra firm tofu
    1 block (324g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Brussels sprouts, cut in half
    1/4 lb (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.
    1
    Preheat oven to 400 F (200 C).
    2
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    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.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    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.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • 3. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • 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.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    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)
  • ,
  • Cheddar cheese
    4 tbsp, shredded (28g)
  • Guacamole
    2 tbsp (31g)
  • 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.
    dinner prep - 3 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • 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.
    1
    Prepare according to instructions on package.
    2. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • 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.
    lunch prep - 2 days
    1. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • 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)
  • 1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    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)
  • 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.
    1
    Mix until well-combined.
    2
    Serve.
    dinner prep - 1 days
    1. Lentil and veggie soup
    285 cals, 18p, 40c, 2f (per 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.
    1
    Put all ingredients in a large pot and bring to a boil.
    2
    Let cook for 15-20 minutes until lentils are soft.
    3
    Season with salt and pepper to taste. Serve.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • Whole milk
    3/4 cup (180mL)
  • lunch prep - 1 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
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