1000 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1000 calorie intermittent fasting vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
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 (1000cal, 99g protein, 61g net carbs, 35g fat, 13g fiber per day) cannot be customized.
Day 1
1025cal, 94g protein, 77g net carbs, 31g fat, 12g fiber
8 oz (342cal, 18p, 5c, 28f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1025cal, 94g protein, 77g net carbs, 31g fat, 12g fiber
8 oz (342cal, 18p, 5c, 28f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1025cal, 117g protein, 33g net carbs, 42g fat, 14g fiber
1 serving(s) (342cal, 31p, 16c, 17f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1025cal, 117g protein, 33g net carbs, 42g fat, 14g fiber
1 serving(s) (342cal, 31p, 16c, 17f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1000cal, 93g protein, 69g net carbs, 34g fat, 12g fiber
1/2 serving(s) (186cal, 10p, 25c, 4f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
1 1/3 serving(s) (209cal, 15p, 5c, 14f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
975cal, 90g protein, 68g net carbs, 31g fat, 14g fiber
1/2 serving(s) (206cal, 6p, 19c, 8f)
1 serving(s) (141cal, 2p, 18c, 6f)
2 skewers (233cal, 19p, 5c, 14f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
975cal, 90g protein, 68g net carbs, 31g fat, 14g fiber
1/2 serving(s) (206cal, 6p, 19c, 8f)
1 serving(s) (141cal, 2p, 18c, 6f)
2 skewers (233cal, 19p, 5c, 14f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (37 items)
Cereal Grains and Pasta
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Uncooked dry pasta
4 oz (114g)
Seitan
1/2 lbs (227g)
Brown rice
1/3 cup (63g)
Vegetables and Vegetable Products
Frozen broccoli
3 cup (273g)
Onion
3/8 medium (2-1/2" dia) (48g)
Garlic
2 1/2 clove(s) (8g)
Green pepper
2 tbsp, chopped (19g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (276g)
Fresh ginger
2/3 inch (2.5cm) cube (3g)
Legumes and Legume Products
Firm tofu
1 1/2 lbs (643g)
Tempeh
1/2 lbs (227g)
Black beans
1/4 can(s) (110g)
Peanut butter
4 tsp (21g)
Fats and Oils
Oil
1/3 cup (79mL)
Olive oil
1 oz (32mL)
Salad dressing
1/4 cup (68mL)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (168g)
Salsa
2 tbsp (32g)
Beverages
Water
18 1/4 cup (4378mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Black pepper
5 dash, ground (1g)
Salt
4 dash (3g)
Cajun seasoning
1/4 tbsp (1g)
Garlic powder
1 dash (0g)
Other
Mixed greens
4 1/2 cup (135g)
Snow peas
1/8 cup (5g)
Vegan meatballs, frozen
1 1/2 meatball(s) (45g)
Vegan cheese, shredded
2 tbsp (14g)
Skewer(s)
4 skewer(s) (4g)
Vegan chik'n strips
1/3 lbs (151g)
Sesame oil
2 tsp (10mL)
Fruits and Fruit Juices
Lime juice
1 1/2 tbsp (23mL)
Avocados
1/2 avocado(s) (101g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/8 pouch (~5.6 oz) (68g)
Snacks
Tortilla chips
2 oz (57g)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
lunch prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Couscous
100 cals, 4p, 20c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 2 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 1/2 clove(s) (8g)
2 tbsp, chopped (19g)
1/2 lbs (227g)
2 dash, ground (1g)
1 tbsp (15mL)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Cajun tofu
210 cals, 15p, 5c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Rice pilaf with meatless meatballs
185 cals, 10p, 25c, 4f (per meal)
1/8 cup (5g)
1 1/2 cherry tomatoes (26g)
1 1/2 meatball(s) (45g)
1/8 box (8 oz) (28g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Black bean vegan quesadillas
205 cals, 6p, 19c, 9f (per meal)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1 tortilla (approx 7-8" dia) (49g)
1/4 can(s) (110g)
2 tbsp (32g)
2 tbsp (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
dinner prep - 2 days
1. Chik'n satay with peanut sauce
235 cals, 19p, 5c, 14f (per meal)
4 skewer(s) (4g)
2/3 inch (2.5cm) cube (3g)
1/3 lbs (151g)
2 tsp (10mL)
1 tbsp (15mL)
4 tsp (21g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.