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 (1125cal, 95g protein, 85g net carbs, 36g fat, 18g fiber per day) cannot be customized.
Day 1
1125cal, 91g protein, 90g net carbs, 39g fat, 11g fiber
1/2 serving(s) (214cal, 3p, 7c, 17f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1125cal, 94g protein, 56g net carbs, 52g fat, 14g fiber
1/2 serving(s) (157cal, 13p, 6c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1050cal, 104g protein, 50g net carbs, 44g fat, 13g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 roll (77cal, 3p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1125cal, 103g protein, 80g net carbs, 36g fat, 21g fiber
1 sandwich(es) (380cal, 17p, 28c, 20f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 roll (77cal, 3p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1150cal, 93g protein, 120g net carbs, 22g fat, 26g fiber
3/4 serving(s) (311cal, 15p, 35c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1150cal, 93g protein, 120g net carbs, 22g fat, 26g fiber
3/4 serving(s) (311cal, 15p, 35c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (141cal, 9p, 9c, 7f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1075cal, 91g protein, 82g net carbs, 39g fat, 12g fiber
1/2 serving(s) (323cal, 13p, 45c, 9f)
2 roll (154cal, 5p, 26c, 2f)
1/2 serving(s) (130cal, 10p, 3c, 8f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (62 items)
Fruits and Fruit Juices
Watermelon
4 oz (113g)
Fruit juice
21 1/3 fl oz (640mL)
Lemon juice
2 tbsp (28mL)
Peach
2 medium (2-2/3" dia) (300g)
Dairy and Egg Products
Cheese
1 slice (1 oz each) (28g)
Nonfat greek yogurt, plain
1 2/3 container (289g)
Fresh mozzarella cheese
1 oz (28g)
Parmesan cheese
1/2 tbsp (3g)
Eggs
1 large (50g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Uncooked dry pasta
2 oz (57g)
Vegetables and Vegetable Products
Bell pepper
1/2 small (37g)
Onion
1/2 medium (2-1/2" dia) (63g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Frozen corn kernels
1 1/3 cup (181g)
Red onion
1/2 medium (2-1/2" dia) (55g)
Cucumber
2 cucumber (8-1/4") (602g)
Tomato paste
1 tbsp (16g)
Kale leaves
3/4 cup, chopped (30g)
Garlic
1 1/2 clove(s) (4g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Frozen peas
2 tbsp (17g)
Mushrooms
1 1/2 oz (43g)
Tomatoes
1/3 cup cherry tomatoes (50g)
Broccoli
4 tbsp chopped (23g)
Romaine lettuce
1 cup shredded (47g)
Fats and Oils
Oil
2 1/2 oz (75mL)
Ranch dressing
1 tbsp (15mL)
Olive oil
2 1/2 tbsp (38mL)
Balsamic vinaigrette
2 tsp (10mL)
Other
Sub roll(s)
2 roll(s) (170g)
Italian seasoning
2 dash (1g)
Tzatziki
1/8 cup(s) (14g)
Mixed greens
3/8 package (5.5 oz) (67g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 tsp (1g)
Silken tofu
1/8 package (16 oz) (57g)
Spices and Herbs
Black pepper
2 dash, ground (1g)
Salt
1/8 oz (2g)
Red wine vinegar
2 tsp (10mL)
Dried dill weed
2 tsp (2g)
Crushed red pepper
2 dash (0g)
Chili powder
4 dash (1g)
Ground cumin
1 3/4 tsp (4g)
Fresh basil
2 3/4 tbsp leaves, whole (4g)
Dijon mustard
4 dash (3g)
Beverages
Water
15 1/2 cup(s) (3674mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 oz (33g)
Sunflower kernels
2/3 oz (19g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 tbsp (14mL)
Pesto sauce
1 1/2 tbsp (24g)
Pasta sauce
4 tbsp (65g)
Legumes and Legume Products
Tempeh
2 oz (57g)
Firm tofu
19 oz (539g)
Vegetarian burger crumbles
2 1/2 cup (250g)
Black beans
1 can(s) (439g)
Soy sauce
1/4 tbsp (4mL)
Baked Products
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Bread
2 slice(s) (64g)
Naan bread
1 piece (90g)
lunch prep - 1 days
1. Seitan philly cheesesteak
570 cals, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
155 cals, 13p, 6c, 7f (per meal)
1/4 tbsp (4mL)
1/8 cup(s) (14g)
1 tbsp (15mL)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh 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 tzatziki.
2. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Vegan crumbles
185 cals, 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. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
3. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 1 days
1. Spiced tofu & pesto sandwich
380 cals, 17p, 28c, 20f (per meal)
3 oz (85g)
2 dash (0g)
1/2 cup (15g)
4 dash (1g)
1 tsp (2g)
1 tsp (5mL)
1 1/2 tbsp (24g)
2 slice(s) (64g)
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
dinner prep - 2 days
1. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
2 meatball(s) (60g)
2 tbsp (33g)
4 dash (1g)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
3. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Black bean & sweet potato stew
310 cals, 15p, 35c, 5f (per meal)
1 tbsp (16g)
1/2 tbsp (8mL)
3/4 cup, chopped (30g)
1/2 tbsp (8mL)
1/4 tbsp (2g)
1 clove(s) (3g)
1/2 small (35g)
1/2 sweetpotato, 5" long (105g)
1 1/2 cup(s) (356mL)
1 can(s) (439g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 1 days
1. Creamy mushroom pasta
325 cals, 13p, 45c, 9f (per meal)
2 oz (57g)
3/8 tsp (2mL)
2 tbsp (17g)
3/8 clove(s) (1g)
1 1/2 oz (43g)
1/4 tbsp (4mL)
1/2 tbsp (8mL)
1/8 package (16 oz) (57g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a blender, add the tofu, soy sauce, and half of the olive oil (reserving the rest for later). Blend until smooth. Set aside.
2
Cook pasta according to package directions. Drain and set aside.
3
Meanwhile, heat the remaining oil in a large skillet over medium heat. Add the mushrooms and saute until softened, about 10 minutes.
4
Add the garlic to the mushrooms and cook for another 5 minutes. Then add the tofu mixture and peas and bring to a simmer. Remove from heat.
5
Add lemon juice to the sauce and season with a big pinch of salt and a lot of fresh cracked pepper.
6
Pour sauce over pasta and serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
130 cals, 10p, 3c, 8f (per meal)
1/4 tbsp (4mL)
1/2 tbsp (4g)
1/2 tbsp (3g)
4 dash (3g)
1/2 tbsp (9g)
4 tbsp chopped (23g)
1 large (50g)
1 cup shredded (47g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
