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 (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
1 can(s) (247cal, 18p, 23c, 7f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
975cals, 113g protein, 52g net carbs, 30g fat 12g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
2 serving(s) (136cal, 3p, 8c, 9f)
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
925cals, 117g protein, 31g net carbs, 32g fat 13g fiber per day
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
950cals, 101g protein, 63g net carbs, 25g fat 16g fiber per day
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1050cals, 99g protein, 118g net carbs, 14g fat 13g fiber per day
1 serving(s) (442cal, 23p, 66c, 7f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
950cals, 104g protein, 57g net carbs, 28g fat 14g fiber per day
1/2 can(s) (177cal, 6p, 15c, 9f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
4 oz seitan (297cal, 32p, 19c, 10f)
2 carrot(s) (54cal, 1p, 8c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
950cals, 104g protein, 57g net carbs, 28g fat 14g fiber per day
1/2 can(s) (177cal, 6p, 15c, 9f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
4 oz seitan (297cal, 32p, 19c, 10f)
2 carrot(s) (54cal, 1p, 8c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
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)
Oil
2/3 oz (25mL)
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
Grapes
3 cup (276g)
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
Seitan
1 lbs (454g)
Uncooked dry pasta
1/2 lbs (200g)
Vegetables and Vegetable Products
Tomatoes
1/2 cup cherry tomatoes (75g)
Garlic
1/2 clove(s) (2g)
Frozen broccoli
1/4 package (71g)
Carrots
4 medium (244g)
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)
Salt
1/8 dash (0g)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
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.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
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.
dinner prep - 1 days
1. Vegan meatball sub
234cal, 14p, 27c, 6f (per 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.
4
Serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Simple seitan
244cal, 30p, 13c, 8f (per meal)
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
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.
lunch prep - 2 days
1. Vegan crumbles
146cal, 19p, 3c, 4f (per meal)
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.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
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.
dinner prep - 2 days
1. Spaghetti and meatless meatballs
332cal, 16p, 50c, 5f (per meal)
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.
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
442cal, 23p, 66c, 7f (per 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.
lunch prep - 2 days
1. Chunky canned soup (creamy)
177cal, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
2. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
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.
dinner prep - 2 days
1. Teriyaki seitan wings
297cal, 32p, 19c, 10f (per meal)
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.
5
Remove and serve.
2. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
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.