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 (1175cal, 106g protein, 77g net carbs, 40g fat, 21g fiber per day) cannot be customized.
Day 1
1125cal, 95g protein, 105g net carbs, 23g fat, 26g fiber
2/3 serving(s) (295cal, 15p, 44c, 5f)
2 serving(s) (242cal, 9p, 20c, 8f)
1 serving(s) (285cal, 21p, 34c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1200cal, 121g protein, 94g net carbs, 29g fat, 20g fiber
2/3 serving(s) (295cal, 15p, 44c, 5f)
2 serving(s) (242cal, 9p, 20c, 8f)
6 oz seitan (446cal, 48p, 28c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cal, 104g protein, 100g net carbs, 29g fat, 21g fiber
2 can(s) (494cal, 36p, 46c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1175cal, 104g protein, 100g net carbs, 29g fat, 21g fiber
2 can(s) (494cal, 36p, 46c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 tender(s) (229cal, 16p, 21c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1250cal, 110g protein, 50g net carbs, 58g fat, 19g fiber
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
13 1/3 oz (377cal, 37p, 9c, 20f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1200cal, 115g protein, 47g net carbs, 53g fat, 21g fiber
1 sandwich(es) (387cal, 23p, 29c, 16f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
13 1/3 oz (377cal, 37p, 9c, 20f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1175cal, 96g protein, 41g net carbs, 61g fat, 22g fiber
1 sandwich(es) (387cal, 23p, 29c, 16f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
6 oz (257cal, 13p, 4c, 21f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (42 items)
Vegetables and Vegetable Products
Red onion
1/2 medium (2-1/2" dia) (55g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Romaine lettuce
2 hearts (1000g)
Carrots
3 small (5-1/2" long) (150g)
Tomatoes
6 1/3 medium whole (2-3/5" dia) (776g)
Frozen broccoli
3/4 lbs (322g)
Garlic
2/3 clove(s) (2g)
Bell pepper
1/2 medium (60g)
Ketchup
2 tbsp (34g)
Fresh ginger
1 2/3 slices (1" dia) (4g)
Fats and Oils
Salad dressing
6 oz (172mL)
Oil
1 oz (27mL)
Olive oil
2 1/2 tsp (13mL)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Brown rice
3 tbsp (36g)
Seitan
6 oz (170g)
Legumes and Legume Products
Firm tofu
2/3 lbs (321g)
Soy sauce
1/2 lbs (213mL)
Extra firm tofu
1 2/3 lbs (756g)
Tempeh
2 oz (57g)
Spices and Herbs
Salt
1 1/2 dash (1g)
Basil, dried
1/4 tbsp, ground (1g)
Onion powder
1/2 dash (0g)
Ground cumin
1/2 dash (0g)
Black pepper
1 1/4 dash (0g)
Beverages
Almond milk, unsweetened
2 3/4 tbsp (41mL)
Water
14 1/2 cup(s) (3408mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Other
Mixed greens
8 1/2 cup (255g)
Vegan chik'n strips
2 1/2 oz (71g)
Teriyaki sauce
3 tbsp (45mL)
Meatless chik'n tenders
8 pieces (204g)
Plant-based deli slices
10 slices (104g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Hot sauce
2 tsp (10mL)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Avocados
1 avocado(s) (184g)
Nut and Seed Products
Sesame seeds
5 tsp (15g)
Walnuts
5 tbsp, shelled (31g)
Almonds
1/3 cup, whole (48g)
Baked Products
Bagel
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Bread
4 slice(s) (128g)
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
295 cals, 15p, 44c, 5f (per meal)
4 oz (114g)
1/3 package (16 oz) (151g)
1/3 package (95g)
2/3 clove(s) (2g)
1/6 dash (0g)
2 2/3 tbsp (40mL)
1/4 tbsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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. Tossed salad
240 cals, 9p, 20c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/4 cucumber (8-1/4") (75g)
1 hearts (500g)
1 small (5-1/2" long) (50g)
1 small whole (2-2/5" dia) (91g)
2 tbsp (30mL)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 1 days
1. Chik'n stir fry
285 cals, 21p, 34c, 5f (per meal)
2 1/2 oz (71g)
1 small (5-1/2" long) (50g)
3/8 cup(s) (89mL)
2 1/2 tsp (12mL)
1/2 medium (60g)
3 tbsp (36g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Teriyaki seitan wings
445 cals, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Baked tofu
375 cals, 37p, 9c, 20f (per meal)
13 1/3 tbsp (200mL)
1 2/3 lbs (756g)
1 2/3 slices (1" dia) (4g)
5 tsp (15g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
350 cals, 19p, 32c, 13f (per meal)
1/2 dash (0g)
1/4 tsp (1mL)
1/2 dash (0g)
2 oz (57g)
1/4 avocado(s) (50g)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
385 cals, 23p, 29c, 16f (per meal)
1/2 cup (15g)
1 tsp (5mL)
1/3 avocado(s) (67g)
2 slice(s) (64g)
5 slices (52g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
dinner prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.