1200 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1200 calorie intermittent fasting vegan 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 (1200cals, 103g protein, 97g net carbs, 33g fat 24g fiber per day) cannot be customized.
Day 1
1200cals, 107g protein, 103g net carbs, 33g fat 16g fiber per day
2/3 serving(s) (226cal, 19p, 26c, 4f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
2 serving(s) (141cal, 3p, 15c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1175cals, 97g protein, 82g net carbs, 41g fat 25g fiber per day
2 serving(s) (369cal, 18p, 39c, 9f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 serving(s) (341cal, 20p, 10c, 24f)
3/8 cup rice, cooked (83cal, 2p, 18c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1250cals, 95g protein, 114g net carbs, 29g fat 38g fiber per day
2 serving(s) (369cal, 18p, 39c, 9f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 serving(s) (485cal, 19p, 60c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1200cals, 95g protein, 136g net carbs, 18g fat 31g fiber per day
1 1/3 serving(s) (370cal, 23p, 52c, 2f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 serving(s) (485cal, 19p, 60c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1225cals, 104g protein, 68g net carbs, 53g fat 17g fiber per day
1 serving(s) (393cal, 24p, 10c, 25f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1150cals, 113g protein, 89g net carbs, 30g fat 22g fiber per day
1 serving(s) (442cal, 23p, 66c, 7f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1150cals, 113g protein, 89g net carbs, 30g fat 22g fiber per day
1 serving(s) (442cal, 23p, 66c, 7f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (48 items)
Cereal Grains and Pasta
Long-grain white rice
1/4 cup (39g)
Seitan
1/3 lbs (132g)
Cornstarch
1/2 tbsp (4g)
Uncooked dry pasta
6 oz (171g)
Vegetables and Vegetable Products
Frozen mixed veggies
16 1/2 oz (467g)
Red onion
5/6 medium (2-1/2" dia) (88g)
Cucumber
1 cucumber (8-1/4") (326g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (273g)
Garlic
4 clove(s) (12g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Shallots
2 1/4 clove(s) (128g)
Bell pepper
1 1/2 medium (179g)
Frozen corn kernels
3 cup (385g)
Kale leaves
1 2/3 cup, chopped (67g)
Frozen broccoli
1/2 package (142g)
Other
Teriyaki sauce
5 tbsp (74mL)
Soy milk, unsweetened
1 cup (240mL)
Vegan ranch
1 1/2 oz (45mL)
Sriracha chili sauce
3/4 tbsp (11g)
Mixed greens
8 cup (240g)
Nutritional yeast
2 tsp (2g)
Vegan butter
1 1/2 tbsp (21g)
Fats and Oils
Oil
2 1/4 oz (67mL)
Salad dressing
5 oz (150mL)
Balsamic vinaigrette
2 tbsp (30mL)
Baked Products
Pita bread
1/3 package (92g)
Naan bread
1/2 piece (45g)
Spices and Herbs
Oregano, dried
1 1/2 dash, leaves (0g)
Ground cumin
1/3 tsp (1g)
Black pepper
3/4 dash, ground (0g)
Salt
1/8 oz (1g)
Capers
1 1/2 tbsp, drained (13g)
Basil, dried
1 tsp, ground (1g)
Beverages
Water
14 1/2 cup(s) (3454mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
4 tbsp (60mL)
Legumes and Legume Products
Soy sauce
1 tsp (5mL)
Peanut butter
1 tbsp (16g)
Firm tofu
1 1/2 lbs (723g)
Chickpeas, canned
1 can (448g)
White beans, canned
1 1/2 cup (393g)
Lentils, raw
1/3 cup (64g)
Tempeh
4 oz (113g)
Vegetarian burger crumbles
4 cup (400g)
Fruits and Fruit Juices
Lemon juice
3 tbsp (45mL)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Frank's red hot sauce
2 tbsp (31mL)
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
226cal, 19p, 26c, 4f (per meal)
4 tsp (15g)
1/6 package (10 oz ea) (48g)
2 2/3 tsp (13mL)
1/2 tsp (3mL)
2 oz (57g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Tomato cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Pita bread
117cal, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
1. Vegan seitan gyro
415cal, 26p, 38c, 16f (per meal)
1 tbsp (15mL)
1 pita, medium (5" dia) (50g)
1/8 cucumber (8-1/4") (25g)
2 slice, thin (18g)
2 2/3 oz (76g)
1/3 roma tomato (27g)
1/2 tbsp (8mL)
1 1/3 dash, leaves (0g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add seitan and cook until crispy in places, about 4-6 minutes. Season with oregano, cumin, salt and pepper and cook, stirring frequently, until fragrant, about 1 minute.
2
Top pitas with seitan, cucumber, onion, and tomato. Drizzle with vegan ranch dressing. Fold up and serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Spicy sriracha peanut tofu
341cal, 20p, 10c, 24f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (40mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. White rice
83cal, 2p, 18c, 0f (per meal)
2 tbsp (23g)
1/4 cup(s) (60mL)
3/4 dash, ground (0g)
1 dash (1g)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 2 days
1. Teriyaki chickpea stir fry
369cal, 18p, 39c, 9f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. White bean succotash
485cal, 19p, 60c, 12f (per meal)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
1 1/2 clove(s) (85g)
1 1/2 medium (179g)
1 1/2 cup (393g)
1 1/2 cup (204g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 1/4 of the oil in a skillet over medium heat. Add the corn, shallot, and a pinch of salt, and cook until softened, about 2-4 minutes.
2
Transfer the corn mixture to a medium bowl and stir in the white beans, bell pepper, remaining oil, and lemon juice. Season with salt and pepper to taste, and serve.
lunch prep - 1 days
1. Lentil and veggie soup
370cal, 23p, 52c, 2f (per meal)
1 cup (135g)
2/3 clove(s) (2g)
2 tsp (2g)
2/3 cup, chopped (27g)
1 1/3 cup(s) (mL)
1/3 cup (64g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Vegan tofu piccata
380cal, 25p, 20c, 21f (per meal)
1 1/2 tbsp, drained (13g)
3/4 clove(s) (43g)
1 1/2 clove(s) (5g)
1 1/2 tbsp (21g)
1/2 tbsp (8mL)
2/3 lbs (298g)
3/4 cup(s) (mL)
1/2 tbsp (4g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a bowl, whisk together the warmed vegetable broth, cornstarch, and lemon juice. Set aside.
2
Heat oil in a nonstick skillet over medium heat. Season the tofu planks with a pinch of salt and add them to the skillet. Cook until browned and crisp, 4-6 minutes per side. Transfer the tofu to a plate and cover to keep warm. Wipe the skillet clean.
3
In the same skillet, heat the vegan butter over medium heat. Add garlic, shallot, and a pinch of salt and pepper. Cook until fragrant, 1-2 minutes. Stir in the broth mixture and bring to a boil. Simmer until the sauce thickens slightly, 2-3 minutes. Stir in the capers.
4
Return the crispy tofu to the skillet and spoon the sauce over the top. Simmer until warmed through, 1-2 minutes, then serve.
2. Corn
185cal, 5p, 34c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Buffalo tempeh with vegan ranch
393cal, 24p, 10c, 25f (per meal)
2 tbsp (30mL)
4 oz (113g)
2 tbsp (30mL)
1/2 tbsp (8mL)
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 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 vegan ranch.
2. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
442cal, 23p, 66c, 7f (per meal)
1 tsp, ground (1g)
4 tbsp (60mL)
1/4 dash (0g)
1 clove(s) (3g)
1/2 package (142g)
1/2 package (16 oz) (227g)
6 oz (171g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 2 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.