1100 calorie intermittent fasting vegetarian meal plan

	Lunch	Dinner
Mon	Zoodles marinara Pick days Swap	Chunky canned soup (non-creamy), simple mixed greens and tomato salad Pick days Swap
Tue
Wed	Grilled cheese with mushrooms, tomato soup, yogurt and cucumber Pick days Swap
Thu	Garlic pepper seitan, lima beans Pick days Swap
Fri
Sat	Chunky canned soup (creamy), milk, simple mixed greens salad Pick days Swap	Goat cheese and marinara stuffed zucchini Pick days Swap

dinner prep - 2 days

1. Chunky canned soup (non-creamy)

370 cals, 27p, 35c, 10f (per meal)

Scale to: , 3 can(s)

Chunky canned soup (non-creamy varieties)

3 can (~19 oz) (1578g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Simple mixed greens and tomato salad

115 cals, 2p, 8c, 7f (per meal)

Scale to:

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.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

protein prep - 6 days

1. Protein shake

220 cals, 48p, 2c, 1f (per meal)

Scale to: , 2 scoop

Water

2 cup(s) (474mL)

Protein powder

2 scoop (1/3 cup ea) (62g)

lunch prep - 3 days

1. Zoodles marinara

450 cals, 18p, 56c, 8f (per meal)

Scale to:

Pasta sauce

2 cup (520g)

Zucchini

4 medium (784g)

Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.

Spiralize zucchini.

Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.

(optional) Transfer zoodles to towel and pat any excess water off.

Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.

Serve.

dinner prep - 3 days

1. Grilled cheese with mushrooms

160 cals, 7p, 13c, 8f (per meal)

Scale to:

Mushrooms

4 tbsp, chopped (18g)

Olive oil

1/4 tbsp (4mL)

Thyme

4 dash, ground (1g)

Bread

1 slice(s) (32g)

Sliced cheese

1/2 slice (3/4 oz) (11g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.

Put the cheese on one slice of bread and put the mushrooms on top.

Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.

Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.

2. Tomato soup

105 cals, 2p, 21c, 1f (per meal)

Scale to: , 1 1/2 can(s)

Condensed canned tomato soup

1 1/2 can (10.5 oz) (447g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

3. Yogurt and cucumber

130 cals, 15p, 10c, 3f (per meal)

Scale to:

Cucumber

1 1/2 cucumber (8-1/4") (452g)

Lowfat greek yogurt

1 1/2 cup (420g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Slice cucumber and dip in yogurt.

lunch prep - 2 days

1. Garlic pepper seitan

340 cals, 31p, 16c, 17f (per meal)

Scale to:

Olive oil

2 tbsp (30mL)

Onion

4 tbsp, chopped (40g)

Garlic, minced

2 1/2 clove(s) (8g)

Green pepper

2 tbsp, chopped (19g)

Seitan, chicken style

1/2 lbs (227g)

Black pepper

2 dash, ground (1g)

Water

1 tbsp (15mL)

Salt

1 dash (1g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

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.

Cook, stirring until thickened, and serve immediately.

2. Lima beans

155 cals, 9p, 21c, 1f (per meal)

Scale to:

Black pepper

2 dash, ground (1g)

Salt

4 dash (3g)

Lima beans, frozen

1 package (10 oz) (284g)

Cook lima beans according to package.

Season to taste with salt and pepper.

Serve.

lunch prep - 1 days

1. Chunky canned soup (creamy)

175 cals, 6p, 15c, 9f (per meal)

For 1 Meal

Chunky canned soup (creamy varieties)

1/2 can (~19 oz) (267g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Milk

150 cals, 8p, 12c, 8f (per meal)

For 1 Meal

Whole milk

1 cup (240mL)

3. Simple mixed greens salad

100 cals, 2p, 6c, 7f (per meal)

For 1 Meal

Mixed greens

2 1/4 cup (68g)

Salad dressing

2 1/4 tbsp (34mL)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Mix greens and dressing in a small bowl. Serve.

dinner prep - 1 days

1. Goat cheese and marinara stuffed zucchini

480 cals, 26p, 26c, 25f (per meal)

For 1 Meal

Zucchini

2 1/2 large (808g)

Pasta sauce

10 tbsp (163g)

Goat cheese

2 1/2 oz (71g)

Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400°F (200°C).

Cut a zucchini in half from stem to base.

Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.

Add the pasta sauce to the cavity and top with the goat cheese.

Place on a baking sheet and cook for about 15-20 minutes. Serve.

1100 calorie intermittent fasting vegetarian meal plan

Option 1: Generate your own plan

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