1000 Calorie Vegetarian Meal Plan

The 1000 calorie vegetarian meal plan excludes all kinds of meat, fish, and poultry and further commits to bring 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 the 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 - Scottish porridge

1000 calorie vegetarian meal plan – Scottish 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.

1000 calorie vegetarian meal plan - pear oatmeal

1000 calorie vegetarian meal plan – pear 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.

1000 calorie vegetarian meal plan - fruit smoothie

1000 calorie vegetarian meal plan – 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.

1000 calorie vegetarian meal plan - strawberries

1000 calorie vegetarian meal plan – 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

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.

1000 calorie vegetarian meal plan - oat bran

1000 calorie vegetarian meal plan – 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

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

Bottom line for 1000 calorie vegetarian meal plan

There are numerous benefits of going by 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, do ensure to consult with your doctor or physician beforehand.

 

Printable (PDF) 1000 calorie vegetarian meal plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastApples ( 2 nos)1 serving of pear oatmeal2 apples1 serving of watermelon juice with 2 cups of strawberries1 serving of Scottish porridge with 1 cup of blueberries2 servings of ginger, apple, and mint green smoothie1 serving of cabbage and carrot juice with 2 servings of whole wheat toasts
Snack1 serving of Scottish porridge with 1 orange 1 serving of fruit smoothie with 1 orange1 serving of fruit smoothie with 1 orange1 serving of easy sweet potato hash with 1 cup of strawberries1 serving of strawberry lemon and ginger shot with 2 oranges1 serving of strawberry lemon and ginger shot with granola ( 1 oz)1 serving of fruit smoothie with 1 cup of strawberries 
Lunch1 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 toast1 serving of spinach, banana and chia smoothie with 1 cup of strawberries1 serving of watermelon smoothie with pecans(1 oz)1 serving of oat bran and cinnamon with 1 apple1 serving of peach mango orange smoothie with 1 cup of strawberries
Snack1 serving of oat bran and cinnamon with 1 apple1 serving of oats with granola ( 1 oz)1 serving of spinach, banana and chia smoothie with 1 cup of strawberries2 apples1 serving of oat bran and cinnamon with 1 serving of whole-wheat toast1 serving of Scottish porridge with 1 orange   Pecans( 1 oz) 
Dinner1 serving of Tofu eggs with 1 cup of strawberries1 serving of vegetarian French toast with 1 cup of strawberries1 serving of tofu eggs with 1 cup of strawberries1 serving of Scottish porridge with 1 orange1 serving of cabbage and carrot juice with 1 orangePecans(1 oz)1 bowl of strawberry oatmeal 
Total calories for the day9981002   1007998100510011004

vegan weight loss meal plan 1000 calories

1500 calorie vegan meal plan