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 (1100cals, 96g protein, 87g net carbs, 34g fat 19g fiber per day) cannot be customized.
Day 1
1150cals, 93g protein, 119g net carbs, 27g fat 17g fiber per day
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 container (131cal, 14p, 13c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1100cals, 92g protein, 101g net carbs, 29g fat 14g fiber per day
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1075cals, 95g protein, 61g net carbs, 44g fat 15g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 tender(s) (114cal, 8p, 10c, 5f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1125cals, 106g protein, 82g net carbs, 31g fat 24g fiber per day
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1125cals, 101g protein, 87g net carbs, 31g fat 24g fiber per day
1/2 sandwich(es) (273cal, 14p, 19c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1075cals, 89g protein, 71g net carbs, 44g fat 12g fiber per day
1/2 sandwich(es) (273cal, 14p, 19c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1125cals, 93g protein, 88g net carbs, 33g fat 26g fiber per day
1 serving(s) (467cal, 20p, 46c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (46 items)
Beverages
Water
19 cup(s) (4463mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Cottage cheese & fruit cup
1 container (170g)
Nutritional yeast
1/2 tbsp (2g)
Vegan sausage
1/2 sausage (50g)
Italian seasoning
2 dash (1g)
Meatless chik'n tenders
2 pieces (51g)
Mixed greens
7 cup (210g)
Veggie burger patty
4 patty (284g)
Vegan chik'n nuggets
13 1/3 nuggets (287g)
Fruits and Fruit Juices
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Lemon juice
1/2 tbsp (8mL)
Avocados
1/4 avocado(s) (50g)
Lime juice
1/2 tbsp (8mL)
Fats and Oils
Cooking spray
1/2 spray(s) , about 1/3 second each (0g)
Oil
1 tsp (5mL)
Balsamic vinaigrette
1 tbsp (15mL)
Olive oil
1 tsp (5mL)
Salad dressing
6 tbsp (90mL)
Legumes and Legume Products
Peanut butter
1 2/3 oz (48g)
Soy sauce
1 tsp (5mL)
Tempeh
4 oz (113g)
Lentils, raw
2/3 cup (128g)
Black beans
3/4 cup (180g)
Hummus
2 tbsp (30g)
Baked Products
Bread
3 slice (96g)
Cereal Grains and Pasta
Brown rice
2/3 cup (127g)
Long-grain white rice
2 3/4 tbsp (31g)
Quinoa, uncooked
4 tbsp (43g)
Spices and Herbs
Black pepper
5 dash, ground (1g)
Salt
1/4 tbsp (5g)
Vegetables and Vegetable Products
Broccoli
1/2 cup chopped (46g)
Carrots
1/2 medium (31g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Ketchup
4 tbsp (65g)
Edamame, frozen, shelled
1/2 cup (59g)
Beets, precooked (canned or refrigerated)
2 beet(s) (100g)
Fresh spinach
1/4 cup(s) (8g)
Sun-dried tomatoes
1 oz (28g)
Tomatoes
1 cup cherry tomatoes (149g)
Fresh cilantro
1 tbsp, chopped (3g)
Dairy and Egg Products
Whole milk
2 1/2 cup(s) (600mL)
Provolone cheese
2 slice(s) (56g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pesto sauce
1 tbsp (16g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
243cal, 8p, 27c, 10f (per meal)
1/2 spray(s) , about 1/3 second each (0g)
1 tbsp (16g)
1/2 medium (7" to 7-7/8" long) (59g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Peanut tempeh
217cal, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Brown rice
229cal, 5p, 46c, 2f (per meal)
2/3 cup (127g)
4 dash, ground (1g)
1 1/3 cup(s) (316mL)
4 dash (3g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
240cal, 16p, 16c, 11f (per meal)
1/2 sausage (50g)
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)
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.
3. White rice
110cal, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Crispy chik'n tenders
114cal, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1/2 cup (59g)
1 tbsp (15mL)
2 beet(s) (100g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Grilled cheese with sun dried tomatoes & spinach
273cal, 14p, 19c, 14f (per meal)
1 slice(s) (28g)
1/2 tsp (3mL)
1/8 cup(s) (4g)
1/2 oz (14g)
1/2 tbsp (8g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Chik'n nuggets
368cal, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Quinoa black bean hummus salad
467cal, 20p, 46c, 13f (per meal)
3/4 cup (180g)
1/2 cup(s) (119mL)
4 tbsp (43g)
1 tbsp, chopped (3g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
2 tbsp (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the quinoa in the water according to package instructions. Fluff with a fork and set aside.
2
In a small bowl, stir together the hummus and lime juice. Gradually add some water to thin the mixture until it reaches a dressing-like consistency.
3
In a separate bowl, combine the quinoa, black beans, and some salt and pepper.
4
Top with chopped avocado and cilantro, then drizzle with the hummus-lime dressing. Serve.