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, 65g net carbs, 32g fat, 19g fiber per day) cannot be customized.
Day 1
975cal, 93g protein, 56g net carbs, 37g fat, 14g fiber
1/2 serving(s) (213cal, 8p, 18c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cal, 94g protein, 93g net carbs, 18g fat, 33g fiber
1/2 serving(s) (213cal, 8p, 18c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
1 serving(s) (505cal, 33p, 61c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cal, 104g protein, 77g net carbs, 26g fat, 19g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
975cal, 95g protein, 79g net carbs, 20g fat, 23g fiber
1 can(s) (247cal, 18p, 23c, 7f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1050cal, 95g protein, 61g net carbs, 39g fat, 18g fiber
1/2 can(s) (105cal, 2p, 21c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
3/4 serving(s) (433cal, 25p, 21c, 23f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1025cal, 96g protein, 50g net carbs, 45g fat, 13g fiber
1/2 can(s) (105cal, 2p, 21c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (260cal, 21p, 6c, 15f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
950cal, 90g protein, 42g net carbs, 41g fat, 15g fiber
1 stuffed tomato(es) (146cal, 5p, 6c, 11f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (260cal, 21p, 6c, 15f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (49 items)
Dairy and Egg Products
Whole milk
1 cup (240mL)
Cheese
1 oz (25g)
Lowfat cottage cheese
1 cup (226g)
Parmesan cheese
2 tbsp (10g)
Nonfat greek yogurt
2 tbsp (35g)
Eggs
4 large (200g)
Baked Products
Pita bread
1 pita, small (4" dia) (28g)
Tortillas
2 1/2 tortilla (approx 7-8" dia) (121g)
Fruits and Fruit Juices
Avocados
5/8 avocado(s) (126g)
Lemon juice
1 1/2 tbsp (23mL)
Pears
1 medium (178g)
Soups, Sauces, and Gravies
Salsa
1/6 jar (~16 oz) (73g)
Pasta sauce
1/4 jar (24 oz) (168g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Legumes and Legume Products
Black beans
1/4 (15.5oz) can (110g)
Hummus
2 tbsp (30g)
Lentils, raw
3/4 cup (144g)
Soy sauce
1 tsp (5mL)
Peanut butter
2 tbsp (32g)
Tempeh
1/2 lbs (198g)
Refried beans
6 tbsp (91g)
Fats and Oils
Oil
1/3 oz (10mL)
Olive oil
3/4 oz (22mL)
Vegetables and Vegetable Products
Onion
5/6 medium (2-1/2" dia) (89g)
Bell pepper
3/4 large (123g)
Garlic
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (153g)
Broccoli
1 cup chopped (91g)
Romaine lettuce
4 cup shredded (188g)
Fresh spinach
1/2 cup(s) (15g)
Zucchini
1/4 large (81g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Spices and Herbs
Black pepper
1 dash, ground (0g)
Salt
1/3 tsp (2g)
Taco seasoning mix
3/4 tbsp (6g)
Dijon mustard
2 tsp (10g)
Beverages
Water
1 gallon (4070mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Lentil pasta
4 oz (113g)
Mixed greens
14 tbsp (26g)
Plant-based deli slices
7 slices (73g)
Nutritional yeast
1/2 tbsp (2g)
Italian seasoning
4 dash (2g)
Sweets
Honey
4 tsp (28g)
Nut and Seed Products
Almonds
6 tbsp, whole (54g)
Roasted pumpkin seeds, unsalted
2 tbsp (15g)
Mixed nuts
6 tbsp (50g)
lunch prep - 2 days
1. Black bean quesadillas
215 cals, 8p, 18c, 9f (per meal)
2 tbsp, shredded (14g)
1/4 avocado(s) (50g)
1 tortilla (approx 7-8" dia) (49g)
2 tbsp (32g)
1/4 (15.5oz) can (110g)
1/2 tsp (3mL)
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.
2. Pita bread
40 cals, 1p, 7c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. 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. Sauteed peppers and onions
95 cals, 2p, 7c, 6f (per meal)
1 tsp (6mL)
3/8 medium (2-1/2" dia) (41g)
3/4 large (123g)
Recipe has been scaled from original by 0.38x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
425 cals, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
dinner prep - 2 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Tempeh taco salad bowl
435 cals, 25p, 21c, 23f (per meal)
3/8 tsp (2mL)
6 tbsp (91g)
2 1/4 tbsp (41g)
6 tbsp (11g)
3/8 avocado(s) (75g)
3/4 tbsp (6g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
lunch prep - 2 days
1. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
260 cals, 21p, 6c, 15f (per meal)
1 tbsp (15mL)
2 tbsp (15g)
2 tbsp (10g)
2 tsp (10g)
2 tbsp (35g)
1 cup chopped (91g)
4 large (200g)
4 cup shredded (188g)
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
lunch prep - 1 days
1. Veggie stuffed tomatoes
145 cals, 5p, 6c, 11f (per meal)
1/2 tbsp (8mL)
1/2 dash (0g)
4 dash (2g)
1/2 cup(s) (15g)
4 tsp, diced (11g)
1/4 medium (2-1/2" dia) (28g)
1/4 large (81g)
1 medium whole (2-3/5" dia) (123g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Cut the top off each tomato and discard.
3
Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.
4
Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.
5
Dice zucchini and onion.
6
Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.
7
Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8
Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.
9
Stuff tomatoes with the veggie mixture and top with remaining cheese.
10
Bake for about 20-25 minutes until tomatoes are piping hot.
11
Optionally: place under broiler for about a minute to brown cheese.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.