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

Generate 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: Sample plan

This sample plan (1025cal, 104g protein, 69g net carbs, 31g fat, 16g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Vegan bangers and cauliflower mash, simple mixed greens and tomato salad
Garlic pepper seitan, broccoli
Tue
Wed
Thu
Chunky canned soup (non-creamy), milk
Belizean rice and beans, broccoli, fruit juice
Fri
Sat
Simple vegetarian chili, simple mixed greens and tomato salad
Tomato soup, pear, yogurt and cucumber
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Fats and Oils
Olive oil
3 tbsp (46mL)
Salad dressing
6 tbsp (90mL)
Oil
3/4 oz (25mL)
Vegetables and Vegetable Products
Onion
1 2/3 medium (2-1/2" dia) (188g)
Garlic
4 1/2 clove(s) (14g)
Green pepper
3 tbsp, chopped (28g)
Frozen broccoli
7 1/2 cup (683g)
Tomatoes
1 cup cherry tomatoes (149g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
Long-grain white rice
4 tbsp (46g)
Spices and Herbs
Black pepper
1/2 tsp, ground (1g)
Salt
1/3 tsp (2g)
Taco seasoning mix
1/8 packet (4g)
Beverages
Water
3/4 gallon (2957mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Other
Mixed greens
6 cup (180g)
Vegan sausage
3 sausage (300g)
Frozen cauliflower
2 1/4 cup (255g)
Diced tomatoes
1/8 28oz can (99g)
Ranch dressing mix
1/8 packet (1 oz) (4g)
Nut and Seed Products
Coconut milk, canned
3 tbsp (46mL)
Legumes and Legume Products
Dry kidney beans
4 oz (113g)
Chili beans
1/8 can (~16 oz) (56g)
White beans, canned
1/8 15.5oz can (55g)
Vegetarian burger crumbles
1/8 package (12 oz) (43g)
Fruits and Fruit Juices
Fruit juice
10 2/3 fl oz (320mL)
Pears
1 medium (178g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Dairy and Egg Products
Whole milk
1 1/3 cup (319mL)
Mexican blend cheese
1 oz (28g)
Lowfat greek yogurt
3/4 cup (210g)
dinner prep - 3 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
  • Olive oil
    3 tbsp (45mL)
  • Onion
    6 tbsp, chopped (60g)
  • Garlic, minced
    3 3/4 clove(s) (11g)
  • Green pepper
    3 tbsp, chopped (28g)
  • Seitan, chicken style
    3/4 lbs (340g)
  • Black pepper
    3 dash, ground (1g)
  • Water
    1 1/2 tbsp (23mL)
  • Salt
    1 1/2 dash (1g)
  • Recipe has been scaled from original by 0.75x. 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. Broccoli
    45 cals, 4p, 3c, 0f (per meal)
  • ,
  • Frozen broccoli
    4 1/2 cup (410g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    protein prep - 6 days
    1. Protein shake
    220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • lunch prep - 3 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • ,
  • Onion, thinly sliced
    1 1/2 small (105g)
  • Vegan sausage
    3 sausage (300g)
  • Oil
    1 1/2 tbsp (23mL)
  • Frozen cauliflower
    2 1/4 cup (255g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Mixed greens
    4 1/2 cup (135g)
  • Tomatoes
    3/4 cup cherry tomatoes (112g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    dinner prep - 2 days
    1. Belizean rice and beans
    335 cals, 15p, 46c, 6f (per meal)
  • Garlic, minced
    3/4 clove(s) (2g)
  • Onion, chopped
    1/8 medium (2-1/2" dia) (14g)
  • Red bell pepper, chopped
    1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
  • Oil
    1/4 tsp (1mL)
  • Salt
    1 dash (1g)
  • Black pepper
    1/2 dash, ground (0g)
  • Long-grain white rice
    4 tbsp (46g)
  • Coconut milk, canned
    3 tbsp (45mL)
  • Water
    1/6 cup(s) (44mL)
  • Dry kidney beans
    4 oz (113g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Place kidney beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.
    2
    Transfer beans to a stockpot and add enough water to cover; bring to a boil. Add garlic to beans, reduce heat to low, and simmer until beans are tender, about 1 hour. Mix onion, red bell pepper, vegetable oil, salt, and black pepper into beans.
    3
    Cook and stir rice in a saucepan over low heat until toasted and fragrant, about 3 minutes. Add coconut milk, water, and kidney beans; bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 30 to 40 minutes.
    2. Broccoli
    45 cals, 4p, 3c, 0f (per meal)
  • ,
  • Frozen broccoli
    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. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • lunch prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • lunch prep - 1 days
    1. Simple vegetarian chili
    325 cals, 22p, 26c, 11f (per meal)
  • Diced tomatoes
    1/8 28oz can (99g)
  • Onion, diced
    1/8 small (9g)
  • Chili beans, with liquid
    1/8 can (~16 oz) (56g)
  • Taco seasoning mix
    1/8 packet (4g)
  • Ranch dressing mix
    1/8 packet (1 oz) (4g)
  • Mexican blend cheese
    1 oz (28g)
  • White beans, canned, drained
    1/8 15.5oz can (55g)
  • Vegetarian burger crumbles
    1/8 package (12 oz) (43g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    Mix the tomatoes, onion, white beans, chili beans, taco seasoning mix, and ranch dressing mix in a large pot over medium heat. Bring to a boil.
    2
    Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through.
    3
    Top with cheese to serve.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • Mixed greens
    1 1/2 cup (45g)
  • Tomatoes
    4 tbsp cherry tomatoes (37g)
  • 1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    dinner prep - 1 days
    1. Tomato soup
    105 cals, 2p, 21c, 1f (per meal)
  • Condensed canned tomato soup
    1/2 can (10.5 oz) (149g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Pear
    115 cals, 1p, 22c, 0f (per meal)
  • Pears
    1 medium (178g)
  • 3. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    3/4 cucumber (8-1/4") (226g)
  • Lowfat greek yogurt
    3/4 cup (210g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
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