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, 98g protein, 84g net carbs, 31g fat, 21g fiber per day) cannot be customized.
Day 1
1100cal, 100g protein, 51g net carbs, 48g fat, 16g fiber
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 container (107cal, 10p, 11c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1125cal, 90g protein, 84g net carbs, 38g fat, 22g fiber
1 sandwich(es) (343cal, 16p, 39c, 9f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (222cal, 10p, 16c, 11f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1075cal, 90g protein, 103g net carbs, 20g fat, 28g fiber
1 sandwich(es) (343cal, 16p, 39c, 9f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (185cal, 9p, 20c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1100cal, 98g protein, 90g net carbs, 30g fat, 18g fiber
1/2 serving(s) (171cal, 15p, 8c, 8f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 serving(s) (185cal, 9p, 20c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1075cal, 92g protein, 80g net carbs, 34g fat, 19g fiber
1 1/2 serving(s) (256cal, 15p, 31c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (323cal, 14p, 25c, 16f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1100cal, 100g protein, 98g net carbs, 23g fat, 26g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 1/2 serving(s) (256cal, 15p, 31c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1100cal, 116g protein, 80g net carbs, 27g fat, 17g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
4 oz seitan (297cal, 32p, 19c, 10f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (47 items)
Beverages
Water
18 1/2 cup (4454mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Dairy and Egg Products
Whole milk
1/2 cup (120mL)
Eggs
8 1/2 medium (376g)
Goat cheese
1 1/2 oz (43g)
String cheese
3 stick (84g)
Feta cheese
1 oz (28g)
Sliced cheese
1 slice (3/4 oz) (21g)
Other
Mixed greens
2/3 cup (20g)
Cottage cheese & fruit cup
1 container (133g)
Teriyaki sauce
2 1/2 oz (60mL)
Guacamole
2 tbsp (31g)
Fruits and Fruit Juices
Avocados
1/3 avocado(s) (67g)
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Peach
2 medium (2-2/3" dia) (300g)
Lemon juice
1 tbsp (16mL)
Spices and Herbs
Garlic powder
1 tsp (3g)
Dried dill weed
1/4 tbsp (1g)
Salt
1/4 tbsp (4g)
Black pepper
3 dash, ground (1g)
Oregano, dried
1 1/4 g (1g)
Thyme, dried
1 tsp, ground (1g)
Crushed red pepper
1 tsp (2g)
Fresh thyme
2 dash (0g)
Paprika
1/2 tbsp (3g)
Vegetables and Vegetable Products
Zucchini
1 1/2 large (485g)
Raw celery
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Onion
1 medium (2-1/2" dia) (110g)
Cucumber
1/8 cucumber (8-1/4") (19g)
Tomatoes
4 1/4 medium whole (2-3/5" dia) (522g)
Frozen mixed veggies
1/2 10oz package (142g)
Garlic
1 clove(s) (3g)
Green pepper
1/2 tbsp, chopped (5g)
Carrots
1 medium (61g)
Mushrooms
1/2 cup, chopped (35g)
Soups, Sauces, and Gravies
Pasta sauce
6 tbsp (98g)
Fats and Oils
Mayonnaise
2 tsp (10mL)
Olive oil
2/3 oz (20mL)
Oil
1 1/3 oz (40mL)
Baked Products
Bread
1/2 lbs (256g)
Legumes and Legume Products
Chickpeas, canned
1 1/6 can (523g)
Lentils, raw
1 1/2 cup (299g)
Firm tofu
1/4 lbs (99g)
White beans, canned
1/2 15.5oz can (220g)
Nut and Seed Products
Sunflower kernels
3/4 oz (21g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Egg & avocado salad
265 cals, 15p, 3c, 19f (per meal)
2/3 cup (20g)
1/3 avocado(s) (67g)
2 large (100g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
290 cals, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
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)
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
345 cals, 16p, 39c, 9f (per meal)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1/3 medium (2-1/2" dia) (37g)
2 tsp (10mL)
2 tsp (10mL)
1/4 tbsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
4 slice (128g)
2/3 can (299g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
dinner prep - 1 days
1. Lentil salad with roasted feta
220 cals, 11p, 16c, 11f (per meal)
1 tsp (6mL)
1 dash, leaves (0g)
1 tsp (6mL)
1/8 small (9g)
1/8 cucumber (8-1/4") (19g)
2 1/2 tbsp cherry tomatoes (23g)
1 oz (28g)
2 tbsp (24g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 325°F (160°C).
2
Cook lentils according to package. Once done, set aside to cool.
3
Place feta, tomatoes, and onion on a lined baking sheet. Drizzle 1/3 of the olive oil on top (reserving the rest for later) and sprinkle with oregano and some salt/pepper. Bake for 25 minutes.
4
Meanwhile, make the dressing by combining lemon juice, remaining olive oil, and some salt/pepper into a small bowl. Set aside.
5
Mix the lentils, cucumber, onion, tomatoes, and dressing together. Top with the roasted feta and serve.
dinner prep - 2 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 1 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1/2 tbsp (8mL)
1 tbsp, chopped (10g)
5/8 clove(s) (2g)
1/2 tbsp, chopped (5g)
2 oz (57g)
1/2 dash, ground (0g)
1/4 tbsp (4mL)
1/4 dash (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
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.
5
Cook, stirring until thickened, and serve immediately.
2. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. 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. Grilled cheese with mushrooms
325 cals, 14p, 25c, 16f (per meal)
1/2 cup, chopped (35g)
1/2 tbsp (8mL)
1 tsp, ground (1g)
2 slice(s) (64g)
1 slice (3/4 oz) (21g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Crunchy garlicy lentil snack
255 cals, 15p, 31c, 5f (per meal)
9 1/2 tbsp (115g)
2 tsp (9mL)
5 dash (2g)
1 tsp (2g)
5 dash, ground (1g)
1 dash (1g)
1 1/3 cup(s) (284mL)
Recipe has been scaled from original by 0.6x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Bean & tofu goulash
220 cals, 12p, 22c, 6f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 15.5oz can (220g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch prep - 1 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.