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

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 (1100cal, 97g protein, 77g net carbs, 36g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Roasted tofu & veggies, couscous
Tofu lo-mein
Tue
Wed
Baked tofu, olive oil drizzled broccoli, couscous
Thu
Seitan salad, tomato soup
Fri
Sat
Walnut crusted tofu (vegan), roasted brussels sprouts
Chunky canned soup (non-creamy), pistachios
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Soups, Sauces, and Gravies
Oriental flavored ramen
5/6 packet (5g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Legumes and Legume Products
Soy sauce
4 1/3 oz (103mL)
Extra firm tofu
42 1/2 oz (1204g)
Firm tofu
6 oz (170g)
Beverages
Water
13 1/4 cup(s) (3140mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Fats and Oils
Olive oil
2 oz (66mL)
Oil
2 tsp (10mL)
Salad dressing
2 tbsp (30mL)
Vegan mayonnaise
1 1/2 tbsp (23g)
Vegetables and Vegetable Products
Frozen mixed veggies
13 1/3 oz (378g)
Brussels sprouts
1/2 lb (227g)
Carrots
2 1/4 medium (137g)
Broccoli
3/4 cup chopped (68g)
Bell pepper
3/4 medium (89g)
Onion
3/8 medium (2-1/2" dia) (41g)
Frozen broccoli
3 cup (273g)
Fresh ginger
3/4 slices (1" dia) (2g)
Tomatoes
12 cherry tomatoes (204g)
Fresh spinach
4 cup(s) (120g)
Garlic
1 1/2 clove(s) (5g)
Cereal Grains and Pasta
Instant couscous, flavored
2 box (5.8 oz) (329g)
Seitan
6 oz (170g)
Spices and Herbs
Salt
3/16 oz (5g)
Black pepper
1/16 oz (2g)
Dijon mustard
3/4 tbsp (11g)
Nut and Seed Products
Sesame seeds
3/4 tbsp (7g)
Walnuts
4 tbsp, chopped (29g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Other
Nutritional yeast
2 tsp (3g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Lemon juice
1/4 tbsp (4mL)
dinner prep - 2 days
1. Tofu lo-mein
415 cals, 24p, 23c, 21f (per meal)
  • Oriental flavored ramen
    5/6 packet (5g)
  • Soy sauce
    2 1/2 tsp (13mL)
  • Water
    1 1/4 cup(s) (296mL)
  • Extra firm tofu
    13 1/3 oz (378g)
  • Olive oil
    5 tsp (25mL)
  • Frozen mixed veggies
    13 1/3 oz (378g)
  • Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    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. Roasted tofu & veggies
    265 cals, 18p, 12c, 13f (per meal)
  • Extra firm tofu
    1 1/2 block (486g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Brussels sprouts, cut in half
    3/8 lb (170g)
  • Carrots, cut as desired
    2 1/4 medium (137g)
  • Broccoli, cut as desired
    3/4 cup chopped (68g)
  • Bell pepper, sliced
    3/4 medium (89g)
  • Onion, thickly sliced
    3/8 medium (2-1/2" dia) (41g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    2. Couscous
    200 cals, 7p, 40c, 0f (per meal)
  • Instant couscous, flavored
    1 box (5.8 oz) (164g)
  • 1
    Follow instructions on package.
    dinner prep - 3 days
    1. Baked tofu
    115 cals, 11p, 3c, 6f (per meal)
  • ,
  • Extra firm tofu
    12 oz (340g)
  • Fresh ginger, peeled and grated
    3/4 slices (1" dia) (2g)
  • Sesame seeds
    3/4 tbsp (7g)
  • Soy sauce
    6 tbsp (90mL)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    3. Couscous
    200 cals, 7p, 40c, 0f (per meal)
  • Instant couscous, flavored
    1 box (5.8 oz) (164g)
  • 1
    Follow instructions on package.
    lunch prep - 2 days
    1. Seitan salad
    360 cals, 27p, 16c, 18f (per meal)
  • Oil
    2 tsp (10mL)
  • Nutritional yeast
    2 tsp (3g)
  • Salad dressing
    2 tbsp (30mL)
  • Avocados, sliced
    1/2 avocado(s) (101g)
  • Tomatoes, halved
    12 cherry tomatoes (204g)
  • Fresh spinach
    4 cup(s) (120g)
  • Seitan, sliced
    6 oz (170g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a skillet over medium heat.
    2
    Add in sliced seitan and cook until browned, about 5 minutes.
    3
    Transfer to a bed of spinach.
    4
    Top with tomatoes, avocado, salad dressing and nutritional yeast.
    2. Tomato soup
    105 cals, 2p, 21c, 1f (per meal)
  • ,
  • Condensed canned tomato soup
    1 can (10.5 oz) (298g)
  • 1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Walnut crusted tofu (vegan)
    425 cals, 20p, 8c, 34f (per meal)
  • Firm tofu, drained
    6 oz (170g)
  • Walnuts
    4 tbsp, chopped (29g)
  • Lemon juice
    1/4 tbsp (4mL)
  • Garlic, diced
    1 1/2 clove(s) (5g)
  • Dijon mustard
    3/4 tbsp (11g)
  • Vegan mayonnaise
    1 1/2 tbsp (23g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
    2
    Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
    3
    Season tofu with salt/pepper to taste. Set aside.
    4
    In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
    5
    Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
    6
    Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
    7
    Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
    8
    Serve with remaining half of mayo mixture.
    2. Roasted brussels sprouts
    60 cals, 2p, 3c, 4f (per meal)
  • Brussels sprouts
    1/8 lb (57g)
  • Olive oil
    1/4 tbsp (4mL)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    dinner prep - 1 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    2. Pistachios
    190 cals, 7p, 6c, 14f (per meal)
  • Pistachios, dry roasted, without shells or salt added
    4 tbsp (31g)
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