1100 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1100 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: Pre-made plan with PDF
This pre-made PDF plan (1100cal, 91g protein, 84g net carbs, 37g fat, 17g fiber per day) cannot be customized.
Day 1
1150cal, 96g protein, 116g net carbs, 23g fat, 21g fiber
2 serving(s) (393cal, 16p, 26c, 18f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1075cal, 91g protein, 118g net carbs, 20g fat, 14g fiber
1 serving(s) (480cal, 31p, 47c, 15f)
1/2 cup(s) (34cal, 1p, 3c, 2f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1150cal, 90g protein, 91g net carbs, 41g fat, 12g fiber
1/2 serving(s) (241cal, 9p, 20c, 12f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1150cal, 90g protein, 91g net carbs, 41g fat, 12g fiber
1/2 serving(s) (241cal, 9p, 20c, 12f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1125cal, 93g protein, 67g net carbs, 41g fat, 27g fiber
1/2 serving(s) (177cal, 8p, 3c, 15f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1100cal, 89g protein, 50g net carbs, 51g fat, 21g fiber
1/2 serving(s) (177cal, 8p, 3c, 15f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1050cal, 91g protein, 57g net carbs, 45g fat, 14g fiber
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (49 items)
Sweets
Honey
5 tsp (35g)
Jelly
4 serving 1 tbsp (84g)
Dairy and Egg Products
Lowfat cottage cheese
1 1/2 cup (358g)
Eggs
1/6 medium (7g)
Mozzarella cheese
1 1/3 oz (38g)
Parmesan cheese
2 tsp (4g)
Fresh mozzarella cheese
4 oz (113g)
Goat cheese
1 oz (28g)
Cheese
1 cup, shredded (113g)
Fats and Oils
Salad dressing
1/2 cup (124mL)
Olive oil
1/2 tsp (3mL)
Balsamic vinaigrette
2 tbsp (31mL)
Oil
1 1/4 oz (39mL)
Ranch dressing
2 tbsp (30mL)
Other
Coleslaw mix
3 cup (270g)
Curry paste
2 tsp (10g)
Mixed greens
4 3/4 cup (143g)
Italian seasoning
2 dash (1g)
Vegan sausage
1/2 sausage (50g)
Vegetables and Vegetable Products
Carrots
2 medium (131g)
Edamame, frozen, shelled
1 cup (118g)
Kale leaves
1/2 cup, chopped (34g)
Onion
1/8 medium (2-1/2" dia) (9g)
Frozen chopped spinach
1/3 10 oz package (95g)
Garlic
4 clove(s) (12g)
Tomatoes
3 medium whole (2-3/5" dia) (366g)
Zucchini
1 large (323g)
Potatoes
1/2 lbs (231g)
Collard greens
1 1/4 lbs (567g)
Mushrooms
3 oz (85g)
Broccoli
1/2 cup chopped (46g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Dry lasagna noodles
1 1/3 oz (38g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (384g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Fruits and Fruit Juices
Fruit juice
12 fl oz (360mL)
Beverages
Water
16 1/4 cup(s) (3851mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Spices and Herbs
Basil
3/4 dash, leaves (0g)
Oregano, dried
3/4 dash, leaves (0g)
Salt
5 dash (4g)
Black pepper
1/3 dash, ground (0g)
Fresh basil
2 tbsp, chopped (5g)
Rosemary
4 dash (1g)
Legumes and Legume Products
Lentils, raw
2/3 cup (128g)
Peanut butter
2 tbsp (32g)
Firm tofu
1/2 lbs (198g)
Nut and Seed Products
Coconut milk, canned
1/2 cup (120mL)
Baked Products
Bread
1/2 lbs (256g)
lunch prep - 1 days
1. Edamame slaw salad bowl
395 cals, 16p, 26c, 18f (per meal)
4 tbsp (60mL)
3 cup (270g)
2 small (5-1/2" long) (100g)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
2. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Spinach lasagna
480 cals, 31p, 47c, 15f (per meal)
1/3 cup (75g)
2/3 dash, leaves (0g)
1/6 medium (7g)
1/8 medium (2-1/2" dia) (9g)
1 1/3 oz (38g)
1/4 cup(s) (59mL)
2/3 dash, leaves (0g)
1/2 tsp (3mL)
1/3 10 oz package (95g)
1/3 clove(s) (1g)
1/6 jar (32 oz) (151g)
1 1/3 oz (38g)
2 tsp (4g)
1 1/3 dash (1g)
1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
In a large pot over medium heat saute spinach, onion, oregano, basil and garlic in the olive oil. Pour in spaghetti sauce and water; simmer 20 minutes.
3
In a large bowl mix cottage cheese, mozzarella cheese, parmesan cheese, salt, pepper and egg.
4
Place a small amount of sauce in the bottom of a lasagna pan. Place some uncooked noodles on top of sauce and top with layer of sauce. Add more noodles and layer with 1/2 sauce and 1/2 cheese mixture, noodles and repeat until all is layered, finishing with sauce.
5
Cover with foil and bake in a preheated oven for 55 minutes. Remove foil and bake another 15 minutes. Let sit 10 minutes before serving.
2. Simple kale salad
35 cals, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (1g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 2 days
1. Peanut butter and jelly sandwich
380 cals, 12p, 55c, 11f (per meal)
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
190 cals, 11p, 10c, 10f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
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.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Buffalo tofu
175 cals, 8p, 3c, 15f (per meal)
2 tbsp (30mL)
1/2 tbsp (8mL)
2 1/2 tbsp (40mL)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Baked fries
95 cals, 2p, 12c, 4f (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) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
dinner prep - 2 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.