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

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 (1125cal, 99g protein, 88g net carbs, 31g fat, 24g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Zoodles marinara
Chunky canned soup (non-creamy), simple mixed greens and tomato salad
Tue
Wed
Grilled cheese with mushrooms, tomato soup, yogurt and cucumber
Thu
Garlic pepper seitan, lima beans
Fri
Sat
Chunky canned soup (creamy), milk, simple mixed greens salad
Goat cheese and marinara stuffed zucchini
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Pasta sauce
6 1/2 cup (1723g)
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Fats and Oils
Salad dressing
6 3/4 tbsp (101mL)
Olive oil
1 1/4 oz (41mL)
Other
Mixed greens
6 3/4 cup (203g)
Vegetables and Vegetable Products
Tomatoes
3/4 cup cherry tomatoes (112g)
Zucchini
9 3/4 large (3160g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Mushrooms
3/4 cup, chopped (53g)
Lima beans, frozen
1 package (10 oz) (284g)
Onion
4 tbsp, chopped (40g)
Garlic
2 1/2 clove(s) (8g)
Green pepper
2 tbsp, chopped (19g)
Beverages
Water
3/4 gallon (2880mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Dairy and Egg Products
Lowfat greek yogurt
1 1/2 cup (420g)
Sliced cheese
1 1/2 slice (3/4 oz) (32g)
Whole milk
1 cup (240mL)
Goat cheese
2 1/2 oz (71g)
Spices and Herbs
Thyme
1/2 tbsp, ground (2g)
Black pepper
4 dash, ground (1g)
Salt
5 dash (4g)
Baked Products
Bread
3 slice(s) (96g)
Cereal Grains and Pasta
Seitan
8 oz (227g)
dinner prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
  • ,
  • 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.
    1
    Prepare according to instructions on package.
    2. Simple mixed greens and tomato salad
    115 cals, 2p, 8c, 7f (per meal)
  • 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.
    1
    Mix greens, tomatoes, and dressing in a small bowl. 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. Zoodles marinara
    450 cals, 18p, 56c, 8f (per meal)
  • Pasta sauce
    2 cup (520g)
  • Zucchini
    4 medium (784g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Spiralize zucchini.
    2
    Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
    3
    (optional) Transfer zoodles to towel and pat any excess water off.
    4
    Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
    5
    Serve.
    dinner prep - 3 days
    1. Grilled cheese with mushrooms
    160 cals, 7p, 13c, 8f (per meal)
  • 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.
    1
    In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
    2
    Put the cheese on one slice of bread and put the mushrooms on top.
    3
    Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
    4
    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)
  • ,
  • 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.
    1
    Prepare according to instructions on package.
    3. Yogurt and cucumber
    130 cals, 15p, 10c, 3f (per meal)
  • 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.
    1
    Slice cucumber and dip in yogurt.
    lunch prep - 2 days
    1. Garlic pepper seitan
    340 cals, 31p, 16c, 17f (per meal)
  • 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
    8 oz (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.
    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. Lima beans
    155 cals, 9p, 21c, 1f (per meal)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Lima beans, frozen
    1 package (10 oz) (284g)
  • 1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    lunch prep - 1 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per 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.
    1
    Prepare according to instructions on package.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • Whole milk
    1 cup (240mL)
  • 3. Simple mixed greens salad
    100 cals, 2p, 6c, 7f (per 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.
    1
    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)
  • 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.
    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.
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