1000 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1000 calorie intermittent fasting vegetarian 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, 95g protein, 56g net carbs, 35g fat, 22g fiber per day) cannot be customized.
Day 1
1000cal, 91g protein, 70g net carbs, 32g fat, 18g fiber
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sub(s) (285cal, 19p, 28c, 10f)
1 serving(s) (234cal, 12p, 25c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cal, 97g protein, 67g net carbs, 32g fat, 24g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cal, 97g protein, 67g net carbs, 32g fat, 24g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1000cal, 92g protein, 46g net carbs, 42g fat, 18g fiber
2 lettuce wrap(s) (165cal, 13p, 13c, 4f)
4 cracker(s) (182cal, 8p, 10c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (353cal, 16p, 11c, 24f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1000cal, 105g protein, 43g net carbs, 38g fat, 14g fiber
1 serving(s) (353cal, 16p, 11c, 24f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
975cal, 93g protein, 50g net carbs, 33g fat, 27g fiber
1/2 serving(s) (241cal, 9p, 20c, 12f)
4 serving(s) (164cal, 11p, 16c, 1f)
4 oz (295cal, 24p, 8c, 15f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
975cal, 93g protein, 50g net carbs, 33g fat, 27g fiber
1/2 serving(s) (241cal, 9p, 20c, 12f)
4 serving(s) (164cal, 11p, 16c, 1f)
4 oz (295cal, 24p, 8c, 15f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (42 items)
Baked Products
Bread
1 slice (32g)
Crackers
4 crackers (14g)
Dairy and Egg Products
Butter
1/2 tbsp (7g)
Sliced cheese
1 slice (1 oz ea) (28g)
Cheese
1 1/2 oz (42g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (359g)
Bell pepper
1 1/4 large (201g)
Onion
3/4 medium (2-1/2" dia) (86g)
Fresh parsley
1 1/2 sprigs (2g)
Garlic
2 clove(s) (6g)
Kale leaves
2 cup, chopped (80g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Romaine lettuce
2 leaf inner (12g)
Frozen sugar snap peas
5 1/3 cup (768g)
Cereal Grains and Pasta
Seitan
1 1/2 oz (43g)
Fats and Oils
Oil
1 3/4 oz (54mL)
Other
Sub roll(s)
1/2 roll(s) (43g)
Mixed greens
3 cup (90g)
Coleslaw mix
1/2 cup (45g)
Vegan sausage
1 sausage (100g)
Curry paste
2 tsp (10g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
Vegetable broth
4 cup(s) (mL)
Salsa verde
2 tbsp (32g)
Barbecue sauce
1 tbsp (17g)
Spices and Herbs
Balsamic vinegar
1/2 tbsp (8mL)
Ground cumin
2 tsp (4g)
Salt
1 dash (1g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Black beans
4 tbsp (60g)
Firm tofu
2 slice(s) (168g)
Tempeh
10 oz (284g)
Lentils, raw
1/2 cup (88g)
Beverages
Water
15 cup(s) (3595mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3 oz (89g)
Coconut milk, canned
1/2 cup (120mL)
Fruits and Fruit Juices
Fruit juice
12 fl oz (360mL)
Avocados
4 slices (100g)
Sweets
Honey
2 tsp (14g)
lunch prep - 1 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Seitan philly cheesesteak
285 cals, 19p, 28c, 10f (per meal)
1/2 slice (1 oz each) (14g)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 2 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
3. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
dinner prep - 2 days
1. Salsa verde tofu salad
355 cals, 16p, 11c, 24f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (60g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
2 slice(s) (168g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
165 cals, 13p, 13c, 4f (per meal)
2 leaf inner (12g)
2 oz (57g)
1 tbsp (17g)
1/2 cup (45g)
1/4 tsp (1mL)
1/4 small (19g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
3. Cheese & crackers
180 cals, 8p, 10c, 12f (per meal)
lunch prep - 1 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (0g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.