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: 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 |
Garlic pepper seitan, broccoli
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Tue |
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Wed |
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Thu |
Chunky canned soup (non-creamy), milk
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Belizean rice and beans, broccoli, fruit juice
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Fri |
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Sat |
Tomato soup, pear, yogurt and cucumber
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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.