1,100 Calorie Vegan Meal Plan

A 1,100 calorie vegan 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 vegan 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 Vegan Meal Plan
1,300 Calorie Vegan Meal Plan
1,400 Calorie Vegan Meal Plan

Example plan

We’ve provided a printable 1,100 calorie vegan 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 1105 kcal, 72g Protein, 113g Carbs, 42g Fat per day.

Breakfast

Peanut Power Oatmeal!

One of the simplest meals on Earth!

Calories and Macros

297 Calories
21g Protein
30g Carbohydrates
11g Fat

Ingredients

15 grams Peanut Butter (smooth)
30 grams Oats
15 grams Vanilla Vegan Protein Blend (70%)
110 ml Almond Milk
40 grams Raspberries

Instructions

Step 1: Mash all ingredients together in a bowl except the raspberries

Step 2: Place the bowl in the microwave for 1 minute

Step 3: Serve with the raspberries on top!

Step 4: Get your feed on.

Lunch

The Superman Sandwich

Pretty super, and pretty simple!

Calories and Macros

338 Calories
23g Protein
39g Carbohydrates
9g Fat

Ingredients

60 grams Seitan
40 grams Tomatoes
30 grams Red Onion
30 grams Vegan Cheddar Cheese
2 slices Whole Grain Bread

Instructions

Step 1: Pre-grill your sliced seitan until it is cooked all the way through and then allow to chill in the refrigerator. Drizzle with a little soy sauce to absorb some extra flavour!

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the tomato and onion and get them ready for action.

Step 4: Layer all ingredients in whatever order you see fit. We personally went with bread, lettuce, seitan, tomato, onion, then the cheddar on top with the second slice of bread to finish!

Dinner

Ultimate Strength Salad

Calories and Macros

323 Calories
24g Protein
26g Carbohydrates
15g Fat

Ingredients

50 grams Mixed Salad Leaves
1 tsp Brown Sugar
20 grams Sun-Dried Tomatoes
1/2 tsp Dijon Mustard (whole grain)
1 medium Carrot
3 tsp Olive Oil
80 grams Seitan

Instructions

Step 1: Slice your seitan and lightly fry in 1/2 the olive oil. Peel and shred that carrot on the side.

Step 2: Whisk the sugar, mustard, and remaining olive oil to create a nice dressing.

Step 3: Toss the mixed leaves in a bowl with the sweet mustard dressing and place into a bowl.

Step 4: Layer the seitan, sun-dried tomatoes, and carrots on top and refrigerate for a few minutes to cool.

Step 5: Serve up!

Snack 1

Watermelon

Treat yourself to another slice, or two…

Calories and Macros

60 Calories
1g Protein
15g Carbohydrates
0g Fat

Ingredients

200 grams Watermelon

Snack 2

Almonds

Plant protein power!

Calories and Macros

87 Calories
3g Protein
3g Carbohydrates
7g Fat

Ingredients

15 grams Almonds

So, there you have it! A balanced, nutritious, and delicious 1,100-calorie vegan meal plan. Enjoy!