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 (1000cals, 96g protein, 64g net carbs, 34g fat 15g fiber per day) cannot be customized.
Day 1
975cals, 92g protein, 72g net carbs, 30g fat 14g fiber per day
1/2 serving(s) (277cal, 17p, 14c, 12f)
1/2 cup rice, cooked (109cal, 2p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1025cals, 100g protein, 73g net carbs, 33g fat 11g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1000cals, 96g protein, 62g net carbs, 35g fat 11g fiber per day
1/2 serving(s) (261cal, 11p, 15c, 15f)
1 container(s) (181cal, 8p, 32c, 2f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1000cals, 96g protein, 62g net carbs, 35g fat 11g fiber per day
1/2 serving(s) (261cal, 11p, 15c, 15f)
1 container(s) (181cal, 8p, 32c, 2f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
975cals, 97g protein, 57g net carbs, 30g fat 21g fiber per day
2 cup(s) (292cal, 37p, 6c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (162cal, 6p, 20c, 4f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
975cals, 97g protein, 57g net carbs, 30g fat 21g fiber per day
2 cup(s) (292cal, 37p, 6c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (162cal, 6p, 20c, 4f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1050cals, 90g protein, 65g net carbs, 41g fat 14g fiber per day
1 patty (127cal, 10p, 11c, 3f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2/3 serving(s) (366cal, 20p, 38c, 13f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (49 items)
Dairy and Egg Products
Whole milk
2 cup(s) (480mL)
Feta cheese
2 oz (57g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Butter
3/4 tbsp (11g)
Fresh mozzarella cheese
1/2 oz (14g)
Vegetables and Vegetable Products
Ketchup
2 tbsp (34g)
Tomatoes
2 medium whole (2-3/5" dia) (248g)
Garlic
1 clove(s) (3g)
Zucchini
1/2 medium (98g)
Frozen corn kernels
1/2 cup (68g)
Shallots
1/2 clove(s) (28g)
Bell pepper
1/2 medium (60g)
Potatoes
1/3 medium (2+-1/4" to 3-1/4" dia.) (71g)
Onion
1/6 medium (2-1/2" dia) (18g)
Raw celery
1/2 stalk, medium (7-1/2" - 8" long) (20g)
Carrots
1/3 medium (20g)
Other
Meatless chik'n tenders
8 pieces (204g)
Mixed greens
3 package (5.5 oz) (461g)
Italian seasoning
1/6 container (.75 oz) (4g)
Vegan sausage
2 sausage (200g)
Dark beer (e.g. guinness)
1/3 bottle (12 oz) (mL)
Veggie burger patty
1 patty (71g)
Beverages
Water
15 cup(s) (3515mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Cereal Grains and Pasta
Long-grain white rice
6 3/4 tbsp (77g)
Seitan
2 1/3 oz (66g)
All-purpose flour
1 tsp (3g)
Fats and Oils
Oil
1/2 oz (14mL)
Salad dressing
12 3/4 tbsp (191mL)
Olive oil
1 1/2 tbsp (24mL)
Balsamic vinaigrette
2 1/3 tbsp (35mL)
Legumes and Legume Products
Refried beans
4 tbsp (61g)
Tempeh
2 oz (57g)
Chickpeas, canned
1/2 can (224g)
Vegetarian burger crumbles
4 cup (400g)
White beans, canned
1/2 cup (131g)
Soy sauce
1 tsp (5mL)
Soups, Sauces, and Gravies
Salsa
1 1/2 tbsp (27g)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Fruits and Fruit Juices
Avocados
1/4 avocado(s) (50g)
Lemon juice
1/2 tbsp (8mL)
Spices and Herbs
Taco seasoning mix
1/2 tbsp (4g)
Salt
1/4 tbsp (4g)
Black pepper
3 dash, ground (1g)
Ground cumin
4 dash (1g)
Fresh basil
4 tsp leaves, whole (2g)
Fresh thyme
4 dash (0g)
Sweets
Brown sugar
1 tsp (4g)
Nut and Seed Products
Sunflower kernels
1/2 oz (14g)
dinner prep - 2 days
1. Crispy chik'n tenders
229cal, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Tempeh taco salad bowl
277cal, 17p, 14c, 12f (per meal)
1/4 tsp (1mL)
4 tbsp (61g)
1 1/2 tbsp (27g)
4 tbsp (8g)
1/4 avocado(s) (50g)
1/2 tbsp (4g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. 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.
2. White rice
109cal, 2p, 24c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sauteed garlic & herb tomatoes
64cal, 1p, 3c, 5f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 2 days
1. Chickpea, squash & feta salad
261cal, 11p, 15c, 15f (per meal)
1/2 can (224g)
2 tbsp (30mL)
2 dash (1g)
1 tsp (5mL)
4 dash (1g)
1 1/2 cup (45g)
1/2 medium (98g)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place chickpeas and sliced zucchini on a baking tray in separate sections. Drizzle everything with oil. Sprinkle the cumin onto the chickpeas and the Italian seasoning onto the zucchini along with some salt/pepper to taste on both. Massage with hands until everything is evenly coated. Bake for about 30 minutes, stirring once. Set aside to cool when done.
3
Prepare salad by topping the bed of mixed greens with feta and the roasted chickpeas/zucchini. Drizzle on the balsamic vinaigrette and serve.
4
Meal prep note: Store leftover roasted chickpeas and zucchini in an airtight container in the fridge. For peak freshness, prepare the rest of the salad day-of and reserve the vinaigrette until serving time.
lunch prep - 2 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
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.
dinner prep - 2 days
1. White bean succotash
162cal, 6p, 20c, 4f (per meal)
1/2 cup (68g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/2 clove(s) (28g)
1/2 medium (60g)
1/2 cup (131g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 1/4 of the oil in a skillet over medium heat. Add the corn, shallot, and a pinch of salt, and cook until softened, about 2-4 minutes.
2
Transfer the corn mixture to a medium bowl and stir in the white beans, bell pepper, remaining oil, and lemon juice. Season with salt and pepper to taste, and serve.
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.
3. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
3/4 tbsp (11g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
dinner prep - 1 days
1. Vegan guinness stew
366cal, 20p, 38c, 13f (per meal)
1/3 medium (2+-1/4" to 3-1/4" dia.) (71g)
2 1/3 oz (66g)
2 1/2 tsp (13mL)
1 tsp (5mL)
1/6 medium (2-1/2" dia) (18g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1/2 clove(s) (2g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1 tsp (4g)
1/3 bottle (12 oz) (mL)
1 tsp (3g)
4 dash (0g)
1/3 medium (20g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat 2 tablespoons olive oil and soy sauce in a skillet over medium-high heat. Saute seitan in hot oil until browned on all sides, about 5 minutes.
2
Heat remaining olive oil in a large pot over medium-high heat. Saute onion, celery, carrots, potatoes, and garlic in hot oil until onions are soft, 3 to 5 minutes. Reduce heat to medium and slowly stir beer into vegetable mixture.
3
Stir brown sugar, flour, thyme, salt, and black pepper into beer mixture; add seitan. Bring mixture to a simmer, reduce heat to low, and cook until stew reduces and thickens, about 45 minutes.
2. Caprese salad
71cal, 4p, 3c, 5f (per meal)
1 tsp (5mL)
4 tsp leaves, whole (2g)
2 2/3 tbsp cherry tomatoes (25g)
1/6 package (5.5 oz) (26g)
1/2 oz (14g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Veggie burger patty
127cal, 10p, 11c, 3f (per meal)
1 patty (71g)
1
Cook burger according to package instructions.
2
Serve.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
