1000 calorie intermittent fasting vegan meal plan
Overview
This 1000-Calorie Vegan Intermittent Fasting Meal Plan is a low-calorie, plant-forward weekly plan built around simple recipes, protein shakes and ready-to-use vegan proteins like seitan, tofu and crumbles. You can use the plan two ways: Option 1 generates a customizable meal plan so you can pick, swap and randomize recipes to match your tastes and schedule; Option 2 provides a pre-made 7-day PDF (≈975 kcal/day, roughly 105 g protein, 67 g net carbs, 26 g fat, 15 g fiber) that can be downloaded and followed exactly. Every approach includes a full grocery list and step-by-step recipes to simplify meal prep.
As a diet plan designed to pair with intermittent fasting, this weekly plan fits common IF schedules and can be used either as a strict short-term nutrition plan or a flexible template you return to each week. The focus on higher-protein vegan foods and protein shakes helps support muscle preservation while you maintain a calorie deficit, and most meals are batch-friendly so you can prep lunches and dinners ahead. Use the generator to create a tailored meal plan or choose the ready-made PDF for quick, no‑frills adherence.
People following this meal plan can expect steady weight loss and reduced body fat if maintained, plus improved satiety from the higher protein and fiber content and simpler blood-sugar control during fasting windows. Some users also report less bloating and clearer digestion on a mostly plant-based menu; combining the plan with light strength training can help protect lean mass. Note that 1,000 calories per day is a significant deficit—consult a healthcare professional if you have medical conditions or need personalized guidance—and then choose either the customizable generator or the downloadable PDF to start your nutrition plan.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (975cals, 105g protein, 67g net carbs, 26g fat 15g fiber per day) cannot be customized.
Day 1
1075cals, 97g protein, 89g net carbs, 25g fat 25g fiber per day
Lunch
1 can(s) (247cal, 18p, 23c, 7f)
2 serving(s) (136cal, 3p, 8c, 9f)
Dinner
1/2 sub(s) (234cal, 14p, 27c, 6f)
3 serving(s) (174cal, 2p, 28c, 1f)
Protein Supplement
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
975cals, 113g protein, 52g net carbs, 30g fat 12g fiber per day
Lunch
1 can(s) (247cal, 18p, 23c, 7f)
2 serving(s) (136cal, 3p, 8c, 9f)
Dinner
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
Protein Supplement
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
925cals, 117g protein, 31g net carbs, 32g fat 13g fiber per day
Lunch
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
Dinner
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
Protein Supplement
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
950cals, 101g protein, 63g net carbs, 25g fat 16g fiber per day
Lunch
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
Dinner
1/2 serving(s) (332cal, 16p, 50c, 5f)
Protein Supplement
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1050cals, 99g protein, 118g net carbs, 14g fat 13g fiber per day
Lunch
1 serving(s) (442cal, 23p, 66c, 7f)
Dinner
1/2 serving(s) (332cal, 16p, 50c, 5f)
Protein Supplement
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
950cals, 104g protein, 57g net carbs, 28g fat 14g fiber per day
Lunch
1/2 can(s) (177cal, 6p, 15c, 9f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
Dinner
4 oz seitan (297cal, 32p, 19c, 10f)
2 carrot(s) (54cal, 1p, 8c, 0f)
Protein Supplement
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
950cals, 104g protein, 57g net carbs, 28g fat 14g fiber per day
Lunch
1/2 can(s) (177cal, 6p, 15c, 9f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
Dinner
4 oz seitan (297cal, 32p, 19c, 10f)
2 carrot(s) (54cal, 1p, 8c, 0f)
Protein Supplement
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein Supplement(s)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (27 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pasta sauce
1/3 jar (24 oz) (201g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Fats and Oils
Salad dressing
13 1/2 tbsp (203mL)
Other
Mixed greens
13 1/2 cup (405g)
Vegan meatballs, frozen
5 meatball(s) (150g)
Nutritional yeast
4 dash (1g)
Sub roll(s)
1/2 roll(s) (43g)
Teriyaki sauce
4 tbsp (60mL)
Fruits and Fruit Juices
Apples
1 medium (3" dia) (182g)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
2 tbsp (31mL)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (200g)
Vegetables and Vegetable Products
Tomatoes
1/2 cup cherry tomatoes (75g)
Frozen broccoli
1/4 package (71g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Legumes and Legume Products
Vegetarian burger crumbles
2 cup (200g)
Firm tofu
1/4 package (16 oz) (113g)
Peanut butter
2 tbsp (32g)
Spices and Herbs
Basil, dried
4 dash, ground (1g)
247cal, 18p, 23c, 7f (per meal)
Scale to: 1 meal
2 meals 2 can(s)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
136cal, 3p, 8c, 9f (per meal)
Scale to: 1 meal
2 meals
6 tbsp (90mL)
6 cup (180g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
234cal, 14p, 27c, 6f (per meal)
For 1 Meal
2 meatball(s) (60g)
2 tbsp (33g)
4 dash (1g)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
174cal, 2p, 28c, 1f (per meal)
273cal, 61p, 2c, 1f (per meal)
Scale to: 1 meal
2 meals
3 meals
4 meals
5 meals
6 meals
7 meals 2 1/2 scoop
2 1/2 cup(s) (593mL)
2 1/2 scoop (1/3 cup ea) (78g)
244cal, 30p, 13c, 8f (per meal)
Scale to: 1 meal
2 meals 8 oz
2 tsp (10mL)
1/2 lbs (227g)
1
Coat a pan with oil and cook seitan over medium heat for 3–5 minutes, or until heated through.
2
Season with salt, pepper, or seasonings of choice. Serve.
76cal, 2p, 5c, 5f (per meal)
Scale to: 1 meal
2 meals
3 tbsp (45mL)
1/2 cup cherry tomatoes (75g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
146cal, 19p, 3c, 4f (per meal)
Scale to: 1 meal
2 meals 2 cup(s)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
102cal, 2p, 6c, 7f (per meal)
Scale to: 1 meal
2 meals
1/4 cup (68mL)
4 1/2 cup (135g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
90cal, 4p, 1c, 7f (per meal)
Scale to: 1 meal
2 meals
1 oz (28g)
332cal, 16p, 50c, 5f (per meal)
Scale to: 1 meal
2 meals
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
442cal, 23p, 66c, 7f (per meal)
For 1 Meal
4 dash, ground (1g)
2 tbsp (30mL)
1/8 dash (0g)
1/2 clove(s) (2g)
1/4 package (71g)
1/4 package (16 oz) (113g)
3 oz (86g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
177cal, 6p, 15c, 9f (per meal)
Scale to: 1 meal
2 meals 1 can(s)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
155cal, 4p, 13c, 8f (per meal)
Scale to: 1 meal
2 meals 1/2 apple(s)
1 tbsp (16g)
1/2 medium (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
297cal, 32p, 19c, 10f (per meal)
Scale to: 1 meal
2 meals 8 oz seitan
4 tbsp (60mL)
1 tbsp (15mL)
1/2 lbs (227g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
54cal, 1p, 8c, 0f (per meal)
Scale to: 1 meal
2 meals 4 carrot(s)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
