1100 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1100 calorie intermittent fasting vegan 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 (1100cal, 101g protein, 56g net carbs, 41g fat, 23g fiber per day) cannot be customized.
Day 1
1100cal, 107g protein, 49g net carbs, 40g fat, 27g fiber
3 mushroom cap(s) (437cal, 14p, 37c, 21f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cal, 103g protein, 55g net carbs, 36g fat, 27g fiber
1 burrito(s) (298cal, 10p, 36c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1100cal, 99g protein, 47g net carbs, 44g fat, 31g fiber
1 serving(s) (291cal, 20p, 25c, 8f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
1 serving(s) (422cal, 29p, 16c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1075cal, 98g protein, 85g net carbs, 29g fat, 22g fiber
2/3 serving(s) (443cal, 21p, 67c, 7f)
1 serving(s) (422cal, 29p, 16c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1125cal, 91g protein, 60g net carbs, 50g fat, 17g fiber
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1 container (136cal, 6p, 20c, 4f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1125cal, 104g protein, 56g net carbs, 45g fat, 20g fiber
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1 container (136cal, 6p, 20c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1075cal, 103g protein, 40g net carbs, 47g fat, 20g fiber
4 tender(s) (229cal, 16p, 21c, 9f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (44 items)
Other
Soy milk, unsweetened
1 cup (240mL)
Vegan cheese, shredded
1 cup (103g)
Coleslaw mix
4 cup (360g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Soy milk yogurt
2 container(s) (301g)
Meatless chik'n tenders
4 pieces (102g)
Vegetables and Vegetable Products
Portabella cap
3 piece whole (423g)
Tomatoes
5 medium whole (2-3/5" dia) (626g)
Onion
1 medium (2-1/2" dia) (120g)
Garlic
5 clove(s) (15g)
Canned stewed tomatoes
1/6 can (~14.5 oz) (68g)
Bell pepper
1/3 medium (40g)
Green pepper
2 tsp, chopped (6g)
Cauliflower
3 cup chopped (321g)
Mushrooms
2 1/4 cup, pieces or slices (158g)
Ketchup
1 tbsp (17g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (210g)
Salsa
2 3/4 tbsp (43g)
Vegetable broth
1/6 cup(s) (mL)
Hot sauce
2 tsp (10mL)
Spices and Herbs
Oregano, dried
3 dash, ground (1g)
Garlic powder
1 tsp (3g)
Chili powder
1/8 oz (2g)
Ground cumin
1 1/2 g (1g)
Salt
1/2 tbsp (8g)
Black pepper
2 tsp, ground (5g)
Onion powder
1 tbsp (7g)
Fats and Oils
Olive oil
2/3 oz (21mL)
Oil
2 1/2 oz (75mL)
Legumes and Legume Products
Vegetarian burger crumbles
1 1/3 package (12 oz) (457g)
Black beans
1/6 can(s) (73g)
Kidney beans
1/6 can (75g)
Lentils, raw
4 tsp (16g)
Tempeh
1 1/4 lbs (567g)
Beverages
Water
14 cup (3341mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
3 cup(s) (720mL)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Nut and Seed Products
Mixed nuts
2 3/4 tbsp (22g)
Sunflower kernels
2 tbsp (24g)
Fruits and Fruit Juices
Lime juice
2 1/2 tbsp (36mL)
Avocados
1 1/4 avocado(s) (243g)
Cereal Grains and Pasta
Uncooked dry pasta
2 2/3 oz (76g)
Seitan
2 2/3 oz (76g)
lunch prep - 1 days
1. Vegan cheesy portabella pizzas
435 cals, 14p, 37c, 21f (per meal)
3 piece whole (423g)
6 tbsp (98g)
3 dash, ground (1g)
3/8 tsp (2mL)
3/4 cup (84g)
3 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and line a baking sheet with foil and grease the foil with the olive oil.
2
Place the mushroom caps on the sheet top-side down, and spoon the tomato sauce into each mushroom cap evenly.
3
Top each with the cheese and spices.
4
Bake 25 minutes until cheese melts.
dinner prep - 2 days
1. Vegan crumbles
290 cals, 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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Quick brownbag burritos
300 cals, 10p, 36c, 9f (per meal)
2 2/3 tbsp (19g)
4 dash (1g)
4 dash (1g)
1 tortilla (approx 7-8" dia) (49g)
1/6 can(s) (73g)
2 2/3 tbsp (43g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse beans in cold water, drain well.
2
Combine beans, salsa, cumin and chili powder in large pan. Cook over medium-high heat for about ten minutes, mashing beans slightly with back of wooden spoon. Stir occasionally, adding a little water if mixture looks too dry.
3
Spoon bean mixture into tortillas. Top with cheese.
4
Fold each tortilla into an envelope shape, ensuring both ends are tucked in.
5
Eat warm or wrap in plastic to take for lunch.
6
Meal Prep Note: For bulk cooking, individually wrap and freeze. Reheat in microwave when ready.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Vegan chili con 'carne'
290 cals, 20p, 25c, 8f (per meal)
1 tsp (5mL)
1/2 clove(s) (2g)
1/6 can (75g)
4 tsp (16g)
1/6 package (12 oz) (57g)
1/6 can (~14.5 oz) (68g)
1 1/3 dash (0g)
1 1/3 dash (0g)
1/6 cup(s) (mL)
1/6 medium (2-1/2" dia) (18g)
1/3 medium (40g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
3/4 tbsp minced (11g)
3/4 tbsp (11mL)
3/8 avocado(s) (75g)
3/8 medium whole (2-3/5" dia) (46g)
1/2 tsp (3mL)
1 1/2 dash (1g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 1 days
1. Spaghetti and meatless meatballs
445 cals, 21p, 67c, 7f (per meal)
2 meatball(s) (60g)
2 2/3 oz (76g)
1/6 jar (24 oz) (112g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
dinner prep - 1 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
2 tsp (10mL)
4 tsp, chopped (13g)
5/6 clove(s) (3g)
2 tsp, chopped (6g)
2 2/3 oz (76g)
2/3 dash, ground (0g)
1 tsp (5mL)
1/3 dash (0g)
Recipe has been scaled from original by 0.17x. 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Vegan cream of mushroom soup
300 cals, 14p, 21c, 16f (per meal)
3 cup chopped (321g)
3 cup(s) (720mL)
1 tbsp (7g)
1/4 tbsp (5g)
1/2 tbsp (8mL)
2 1/4 cup, pieces or slices (158g)
1 1/2 clove (5g)
1/2 tbsp, ground (3g)
3/4 small (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Roasted tomatoes
30 cals, 0p, 1c, 2f (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).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Crispy chik'n tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
155 cals, 2p, 4c, 12f (per meal)
2 tsp minced (10g)
2 tsp (10mL)
1/3 avocado(s) (67g)
1/3 medium whole (2-3/5" dia) (41g)
1/2 tsp (3mL)
1 1/3 dash (1g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.