1,100 Calorie Vegetarian Meal Plan
A 1,100 calorie vegetarian diet, carefully planned, can promote healthy eating habits for individuals with a lower activity level, aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.
Please note: This is just a day’s example of a 1,100 calorie vegetarian meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!
Who should try this diet?
People aiming for weight loss may find this low-calorie approach effective as it promotes a calorie deficit. However, if it leads to unwanted weight loss, consider adjusting your caloric intake.
- 1,200 Calorie Vegetarian Meal Plan
- 1,300 Calorie Vegetarian Meal Plan
- 1,400 Calorie Vegetarian Meal Plan
Example plan
We’ve provided a printable 1,100 calorie vegetarian meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).
Download the meal plan in the link above or continue reading for recipes.
Provides 1,144 kcal, 64g Protein, 150g Carbs, 39g Fat per day.
Breakfast
The Just-Right Raspberry Smoothie
Ideally, use chilled or even frozen raspberries for this splendid mix of sensational satisfaction.
Calories and Macros
- 298 Calories
- 27g Protein
- 39g Carbohydrates
- 5g Fat
Ingredients
- 45 grams Raspberries
- 25 grams Oats
- 175 ml Milk (1% fat)
- 20 grams Vanilla Whey Protein (80%)
- 1 tsp Honey
Instructions
Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients.
Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.
Step 3: Pour into a glass for a smoothie that feels just right.
Lunch
Sweet Goat’s Cheese and Mango on Toast
Something new that you’ll definitely want to try again!
Calories and Macros
- 362 Calories
- 17g Protein
- 41g Carbohydrates
- 15g Fat
Ingredients
- 2 slices Whole Grain Bread
- 40 grams Goat’s Cheese
- 60 grams Mango
- 1 tsp Honey
- 1 dash Sea Salt
Instructions
Step 1: Place your bread into a toaster and let things heat up while you slice the goat’s cheese and mango on the side.
Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, layer the cheese and mango on top.
Step 3: Drizzle with honey and a small sprinkle of salt.
Get crunchy.
Dinner
Chickpea Asparagus Super Salad
Calories and Macros
- 333 Calories
- 16g Protein
- 47g Carbohydrates
- 12g Fat
Ingredients
- 80 grams Chickpeas
- 20 grams Feta Cheese
- 45 grams Sun-Dried Tomatoes
- 1 tsp Olive Oil
- 4 spears Asparagus
- 1 wedge Lemon
Instructions
Step 1: First, set a saucepan of water to boil over a high heat.
Step 2: Drain your chickpeas and sun-dried tomatoes, season with a little salt and pepper, and set aside.
Step 3: Roughly chop your asparagus spears and add them to a saucepan and bring down to a simmer for about 5 minutes.
Step 4: Drain away any excess water and allow to cool.
Step 5: Roughly chop your sun-dried tomatoes.
Step 6: Once cooled, mix the asparagus, chickpeas, and tomatoes in a serving bowl and crumble the feta on top along with the olive oil, a drizzle of lemon juice, and a touch of salt and pepper.
Step 7: Add any additional herbs and spices that you deem worthy and serve!
Snack 1
Orange and Walnut Power!
Calories and Macros
- 127 Calories
- 3g Protein
- 17g Carbohydrates
- 7g Fat
Ingredients
Instructions
Step 1: Eat the orange and the walnuts. All of them.
Get nutty!
Snack 2
Strawberries
Is it a fruit? Is it a berry? Who cares.
Calories and Macros
- 24 Calories
- 1g Protein
- 6g Carbohydrates
- 0g Fat
Ingredients
- 75 grams Strawberries
So, there you have it! A balanced, nutritious, and delicious 1,100-calorie vegetarian meal plan. Enjoy!