1000 Calorie Vegetarian Meal Plan – Overview
The 1000 calorie vegetarian meal plan excludes all kinds of meat, fish, and poultry and further commits to bringing some significant health benefits to your body.
Speaking of a meat-loving country like the USA, most people were quite skeptical about this vegetarian diet earlier.
With the onset of random viruses and infections out of animal-based food items, they have started giving some serious thoughts towards this ‘much talked about diet plan.
What is a 1000 calorie vegetarian meal plan?
Your daily calorie intake needs to be restricted around the 1000 calories mark. Moreover, you are required to eliminate all kinds of meats, seafood, and poultry from your meal platter while opting for a plant-based diet.
Random medical studies have confirmed that vegetarians hold a lower risk of diabetes, hypertension, obesity, and other heart-related issues than their non-vegetarian counterparts.
Also, it lets you achieve those weight loss goals without getting involved in a rigorous physical activity routine.
Still, you must plan for a switch only after consulting with your physician and considering the following general guidelines for a printable 1000 calorie vegetarian meal plan.
General guidelines for a 1000 calorie vegetarian meal plan
- You can include whey protein to supplement your daily protein intake with this diet plan
- Opt for all the lean proteins and healthy carbs options that are low in calories
- Consume all the non-starchy vegetables and fruits that come low in sugars and unwanted calories
- Avoid all the refined, processed and packaged food options while going for home-cooked food most of the time
- Drink at least 3 liters of water daily to stay hydrated during this diet plan
- You are already going low in calories, so don’t indulge in a hardcore exercising routine. Instead, you can opt for light exercises or yoga.
Weekly planner for 1000 calorie vegetarian meal plan
Day 1.
1000 calorie vegetarian meal plan – Porridge
Breakfast- Apples ( 2 nos)
Snack- 1 serving of Scottish porridge with 1 orange
Lunch- 1 serving of strawberry, lemon and ginger shot with Granola(1 oz)
Snack- 1 serving of oat bran and cinnamon with 1 apple
Dinner- 1 serving of Tofu eggs with 1 cup of strawberries
Total calories for the day-998
Day 2.
Oatmeal
Breakfast- 1 serving of pear oatmeal
Snack- 1 serving of fruit smoothie with 1 orange
Lunch- 1 serving of strawberry, lemon and ginger shot with Granola (1 oz)
Snack- 1 serving of oats with granola (1 oz)
Dinner- 1 serving of vegetarian French toast with 1 cup of strawberries
Total calories for the day-1002
Day 3.
Fruit smoothie
Breakfast- 2 apples
Snack- 1 serving of fruit smoothie with 1 orange
Lunch- 1 serving of sweet chocolate oatmeal with 1 whole-wheat toast
Snack- 1 serving of spinach, banana and chia smoothie with 1 cup of strawberries
Dinner- 1 serving of tofu eggs with 1 cup of strawberries
Total calories for the day-1007
Day 4.
Strawberries
Breakfast- 1 serving of watermelon juice with 2 cups of strawberries
Snack- 1 serving of easy sweet potato hash with 1 cup of strawberries
Lunch- 1 serving of spinach, banana and chia smoothie with 1 cup of strawberries
Snack- 2 apples
Dinner- 1 serving of Scottish porridge with 1 orange
Total calories for the day-998
Day 5.
1000 calorie vegetarian meal plan – Watermelon smoothie
Breakfast- 1 serving of Scottish porridge with 1 cup of blueberries
Snack- 1 serving of strawberry lemon and ginger shot with 2 oranges
Lunch- 1 serving of watermelon smoothie with pecans (1 oz)
Snack- 1 serving of oat bran and cinnamon with 1 serving of whole-wheat toast
Dinner- 1 serving of cabbage and carrot juice with 1 orange
Total calories for the day-1005
Day 6.
Oat bran
Breakfast- 2 servings of ginger, apple, and mint green smoothie
Snack- 1 serving of strawberry lemon and ginger shot with granola (1 oz)
Lunch- 1 serving of oat bran and cinnamon with 1 apple
Snack- 1 serving of Scottish porridge with 1 orange
Dinner- Pecans (1 oz)
Total calories for the day-1001
Day 7.
1000 calorie vegetarian meal plan – Cabbage and carrot juice
Breakfast- 1 serving of cabbage and carrot juice with 2 servings of whole wheat toasts
Snack- 1 serving of fruit smoothie with 1 cup of strawberries
Lunch- 1 serving of peach mango orange smoothie with 1 cup of strawberries
Snack- Pecans (1 oz)
Dinner- 1 bowl of strawberry oatmeal
Total calories for the day-1004
The bottom line for 1000 calorie vegetarian meal plan
There are numerous benefits of going on a vegetarian diet, but you still have to plan it up the right way to achieve the desired results.
Moreover, before you get started with a vegetarian diet, make sure to consult with your doctor or physician beforehand.
Printable (PDF) 1000 calorie vegetarian meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Apples ( 2 nos) | 1 serving of pear oatmeal | 2 apples | 1 serving of watermelon juice with 2 cups of strawberries | 1 serving of Scottish porridge with 1 cup of blueberries | 2 servings of ginger, apple, and mint green smoothie | 1 serving of cabbage and carrot juice with 2 servings of whole wheat toasts |
| Snack | 1 serving of Scottish porridge with 1 orange | 1 serving of fruit smoothie with 1 orange | 1 serving of fruit smoothie with 1 orange | 1 serving of easy sweet potato hash with 1 cup of strawberries | 1 serving of strawberry lemon and ginger shot with 2 oranges | 1 serving of strawberry lemon and ginger shot with granola ( 1 oz) | 1 serving of fruit smoothie with 1 cup of strawberries |
| Lunch | 1 serving of strawberry, lemon and ginger shot with Granola(1 oz) | 1 serving of strawberry, lemon and ginger shot with Granola(1 oz) | 1 serving of sweet chocolate oatmeal with 1 whole-wheat toast | 1 serving of spinach, banana and chia smoothie with 1 cup of strawberries | 1 serving of watermelon smoothie with pecans(1 oz) | 1 serving of oat bran and cinnamon with 1 apple | 1 serving of peach mango orange smoothie with 1 cup of strawberries |
| Snack | 1 serving of oat bran and cinnamon with 1 apple | 1 serving of oats with granola ( 1 oz) | 1 serving of spinach, banana and chia smoothie with 1 cup of strawberries | 2 apples | 1 serving of oat bran and cinnamon with 1 serving of whole-wheat toast | 1 serving of Scottish porridge with 1 orange | Pecans( 1 oz) |
| Dinner | 1 serving of Tofu eggs with 1 cup of strawberries | 1 serving of vegetarian French toast with 1 cup of strawberries | 1 serving of tofu eggs with 1 cup of strawberries | 1 serving of Scottish porridge with 1 orange | 1 serving of cabbage and carrot juice with 1 orange | Pecans(1 oz) | 1 bowl of strawberry oatmeal |
| Total calories for the day | 998 | 1002 | 1007 | 998 | 1005 | 1001 | 1004 |
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