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: 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 | |
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Mon |
![]() Zoodles marinara
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Tue |
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Wed |
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Thu |
![]() Garlic pepper seitan, lima beans
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Fri |
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Sat |
![]() Chunky canned soup (creamy), milk, simple mixed greens salad
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![]() Goat cheese and marinara stuffed zucchini
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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 1/3 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
1/2 lbs (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
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.
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.