1,000 Calorie Vegetarian Meal Plan

A 1,000 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 1,000 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.

1,100 Calorie Vegetarian Meal Plan
1,200 Calorie Vegetarian Meal Plan
1,300 Calorie Vegetarian Meal Plan

Example plan

We’ve provided a printable 1,000 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 1,053 kcal, 60g Protein, 131g Carbs, 36g Fat per day.

Breakfast

Matcha Chia Overnight Oats

Prepare the night before and you’ll wake up like it’s Saturday morning, every day!

Calories and Macros

375 Calories
27g Protein
45.9g Carbohydrates
10.5g Fat

Ingredients

1 medium Kiwifruit
1 medium Strawberry
80 grams Greek Yogurt (whole milk)
15 grams Vanilla Whey Protein (80%)
75 ml Almond Milk
30 grams Oats
1 tsp Honey
2 tsp Chia Seeds
1/2 tsp Matcha Powder

Instructions

Step 1: In a small bowl, whisk the matcha and warm water together until a smooth consistency is formed.

Step 2: Take the yogurt, the protein powder, and the milk, and allow them to get well acquainted in a blender or food processor as you lightly pulse.

Step 3: Once you have a delicious blend, spoon it into a container or jar and mix in the matcha paste, oats, chia seeds, and honey. 

Step 4: Slice the kiwi and strawberry and layer them on top. Store in the fridge overnight! 

Lunch

Feta Cheese and Apricot Toast

You may wish to repeat this one!

Calories and Macros

243 Calories
11.5g Protein
32g Carbohydrates
8.1g Fat

Ingredients

2 slices Whole Grain Bread
15 grams Feta Cheese
1 Apricot
2 pinches Salt
5 grams Cashew Nuts

Instructions

Step 1: Place your bread into a toaster and let things heat up while you chop your apricot into bite-size slices.

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the cheese and apricot on top.

Step 3: Sprinkle with the cashews and get tucked in!

Dinner

Classic Turkish One-Pan Menemen

Calories and Macros

381 Calories
20.6g Protein
39.4g Carbohydrates
18g Fat

Ingredients

1/2 tbsp Olive Oil
1 medium Onion
1/2 medium Green Bell Pepper
1 Red Chilli Pepper
150 grams Chopped Tomatoes
20 grams Sun-Dried Tomatoes
1 tsp Brown Sugar
1 tbsp Parsley
2 tbsp Greek Yogurt (whole milk)
1 cloves Garlic
2 Eggs

Instructions

Step 1: Chop the onion and bell pepper into bite-size slices and set aside. 

Step 2: Finely slice the garlic and chilli and set to the other side.

Step 3: Heat the oil in a heavy-based frying pan over a medium temperature.

Step 4: Stir in the onions, bell pepper, and chilies and allow them all to become very well acquainted in the pan for about 3 minutes. Season with a little salt and pepper here too!

Step 5: Add the canned tomatoes and the sugar and bring to a light simmer to reduce the liquid. Then, add the sun-dried tomatoes and stir. 

Step 6: Using a wooden spoon, create pockets that will hold the eggs.

Step 7: Crack an egg into each pocket, reduce the heat to low, and cover the pan. Allowing the eggs to set.

Step 8: While you wait, beat the finely-sliced garlic into the yogurt and season well. 

Step 9: Serve the menemen with some parsley sprinkled over the top and a dollop of the garlicky yogurt on the side.

Snack 1

Watermelon

Treat yourself to another slice, or two…

Calories and Macros

30 Calories
0.6g Protein
7.6g Carbohydrates
0.2g Fat

Ingredients

100 grams Watermelon

Snack 2

Strawberries

Is it a fruit? Is it a berry? Who cares.

Calories and Macros

24 Calories
0.5g Protein
5.8g Carbohydrates
0.2g Fat

Ingredients

75 grams Strawberries

So, there you have it! A balanced, nutritious, and delicious 1,000-calorie vegetarian meal plan. Enjoy!