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 (1075cals, 98g protein, 68g net carbs, 36g fat 23g fiber per day) cannot be customized.
Day 1
1100cals, 106g protein, 93g net carbs, 27g fat 20g fiber per day
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
1 1/3 serving(s) (352cal, 24p, 16c, 17f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1125cals, 102g protein, 66g net carbs, 41g fat 23g fiber per day
1 serving(s) (332cal, 25p, 15c, 15f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 1/3 serving(s) (352cal, 24p, 16c, 17f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cals, 106g protein, 82g net carbs, 27g fat 15g fiber per day
4 oz (113cal, 11p, 3c, 6f)
1 cup(s) (71cal, 3p, 1c, 5f)
1 piece(s) (262cal, 9p, 43c, 5f)
4 oz seitan (297cal, 32p, 19c, 10f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1075cals, 92g protein, 70g net carbs, 35g fat 25g fiber per day
4 oz (113cal, 11p, 3c, 6f)
1 cup(s) (71cal, 3p, 1c, 5f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 serving(s) (157cal, 11p, 4c, 11f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1050cals, 101g protein, 58g net carbs, 36g fat 24g fiber per day
1/2 bagel(s) (349cal, 19p, 32c, 13f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
3 oz (183cal, 23p, 10c, 6f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 cup(s) (142cal, 6p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1075cals, 92g protein, 52g net carbs, 44g fat 28g fiber per day
1 1/2 serving(s) (360cal, 11p, 20c, 23f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
2 carrots(s) (106cal, 1p, 10c, 5f)
2 cup(s) (142cal, 6p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1075cals, 92g protein, 52g net carbs, 44g fat 28g fiber per day
1 1/2 serving(s) (360cal, 11p, 20c, 23f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
2 carrots(s) (106cal, 1p, 10c, 5f)
2 cup(s) (142cal, 6p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (44 items)
Vegetables and Vegetable Products
Bell pepper
1 1/2 medium (169g)
Carrots
16 medium (985g)
Broccoli
2/3 cup chopped (61g)
Onion
3/4 medium (2-1/2" dia) (87g)
Brussels sprouts
1/3 lbs (151g)
Fresh cilantro
1 tbsp, chopped (3g)
Garlic
9 clove(s) (28g)
Kale leaves
2 cup, chopped (80g)
Fresh spinach
8 cup(s) (240g)
Fresh ginger
1/2 slices (1" dia) (1g)
Romaine lettuce
1 1/4 hearts (625g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (154g)
Fresh green beans
2 1/4 cup 1/2" pieces (225g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Other
Vegan chik'n strips
1/4 lbs (106g)
Frozen riced cauliflower
8 cup, frozen (848g)
Teriyaki sauce
2 tbsp (30mL)
Mixed greens
3 cup (90g)
Legumes and Legume Products
Soy sauce
4 oz (94mL)
Extra firm tofu
1 1/2 lbs (659g)
Vegetarian burger crumbles
1 package (12 oz) (363g)
Firm tofu
5 oz (142g)
Tempeh
2 oz (57g)
Beverages
Water
15 cup (3648mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Cereal Grains and Pasta
Brown rice
9 3/4 tbsp (117g)
Seitan
1/2 lbs (198g)
Fats and Oils
Olive oil
2 tbsp (27mL)
Oil
2 1/2 oz (77mL)
Salad dressing
4 tbsp (58mL)
Balsamic vinaigrette
6 tbsp (90mL)
Spices and Herbs
Black pepper
1 tsp, ground (2g)
Salt
1 tsp (6g)
Crushed red pepper
1 1/2 dash (0g)
Cajun seasoning
4 dash (1g)
Onion powder
1/2 dash (0g)
Ground cumin
1/2 dash (0g)
Fruits and Fruit Juices
Lime juice
1 tsp (5mL)
Avocados
1/4 avocado(s) (50g)
Clementines
4 fruit (296g)
Nut and Seed Products
Sesame seeds
1/2 tbsp (5g)
Roasted pumpkin seeds, unsalted
6 tbsp (44g)
Baked Products
Naan bread
2 piece(s) (180g)
Bagel
1/2 medium bagel (3-1/2" to 4" dia) (53g)
lunch prep - 1 days
1. Chik'n stir fry
427cal, 31p, 51c, 7f (per meal)
3/4 medium (89g)
1/4 lbs (106g)
1 1/2 small (5-1/2" long) (75g)
1 1/4 tbsp (19mL)
1/2 cup(s) (133mL)
1/4 cup (53g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
dinner prep - 2 days
1. Roasted tofu & veggies
352cal, 24p, 16c, 18f (per meal)
2 medium (122g)
4 tsp (20mL)
2/3 cup chopped (61g)
1/3 medium (2-1/2" dia) (37g)
2/3 medium (79g)
1/3 lbs (151g)
1 1/3 block (432g)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.67x. 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. Brown rice
115cal, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Carrot & grounds stir fry
332cal, 25p, 15c, 15f (per meal)
1 tbsp, chopped (3g)
2 tsp (10mL)
1 tsp (5mL)
1 1/3 dash (0g)
2 tsp (10mL)
1 tbsp (15mL)
1/3 large (50g)
2/3 clove(s) (2g)
4 oz (113g)
1 1/3 large (96g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple kale salad
110cal, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Baked tofu
113cal, 11p, 3c, 6f (per meal)
1/2 lbs (227g)
1/2 slices (1" dia) (1g)
1/2 tbsp (5g)
4 tbsp (60mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
3. Spinach cauliflower mince
71cal, 3p, 1c, 5f (per meal)
1 cup(s) (30g)
2 tsp (10mL)
2 cup, frozen (212g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
dinner prep - 1 days
1. Teriyaki seitan wings
297cal, 32p, 19c, 10f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Carrot sticks
95cal, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Cajun tofu
157cal, 11p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Simple salad with tomatoes and carrots
245cal, 10p, 18c, 8f (per meal)
1 1/4 hearts (625g)
5/8 medium (38g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tbsp (28mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 1 days
1. Simple seitan
183cal, 23p, 10c, 6f (per meal)
2. Spinach cauliflower mince
142cal, 6p, 2c, 9f (per meal)
1 cup(s) (30g)
2 tsp (10mL)
2 cup, frozen (212g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
3. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1/2 clove (2g)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
349cal, 19p, 32c, 13f (per meal)
2 oz (57g)
1/2 dash (0g)
1/4 tsp (1mL)
1/2 dash (0g)
1/4 avocado(s) (50g)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
2. Carrot sticks
68cal, 2p, 10c, 0f (per meal)
2 1/2 medium (153g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Green bean, beet, & pepita salad
360cal, 11p, 20c, 23f (per meal)
2 1/4 cup 1/2" pieces (225g)
6 tbsp (90mL)
6 tbsp (44g)
3 beet(s) (150g)
3 cup (90g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
dinner prep - 2 days
1. Vegan crumbles
183cal, 23p, 4c, 6f (per meal)
2 1/2 cup (250g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Spinach cauliflower mince
142cal, 6p, 2c, 9f (per meal)
2 cup(s) (60g)
4 tsp (20mL)
4 cup, frozen (424g)
4 clove(s) (12g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
3. Roasted carrots
106cal, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.