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

Generate 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 (1175cal, 101g protein, 83g net carbs, 38g fat, 25g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Lentil chili
Baked tofu, simple mixed greens and tomato salad
Tue
Wed
Chunky canned soup (creamy), clementine
Crispy tenders, garlic collard greens
Thu
Fri
Sat
Garlic pepper seitan, simple mixed greens salad
Quinoa and black beans
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Fats and Oils
Salad dressing
1/2 cup (113mL)
Oil
1 1/2 oz (45mL)
Olive oil
2 tsp (10mL)
Other
Mixed greens
7 1/2 cup (225g)
Meatless chik'n tenders
16 pieces (408g)
Vegetables and Vegetable Products
Tomatoes
1/2 cup cherry tomatoes (75g)
Fresh ginger
2 slices (1" dia) (4g)
Onion
1 medium (2-1/2" dia) (105g)
Garlic
9 1/2 clove(s) (28g)
Canned whole tomatoes
1 cup (240g)
Ketchup
4 tbsp (68g)
Collard greens
2 lb (851g)
Green pepper
2 tsp, chopped (6g)
Frozen corn kernels
1/3 cup (45g)
Legumes and Legume Products
Extra firm tofu
32 oz (907g)
Soy sauce
1 cup (240mL)
Lentils, raw
1/2 cup (96g)
Black beans
2/3 (15.5oz) can (293g)
Nut and Seed Products
Sesame seeds
2 tbsp (18g)
Beverages
Water
3/4 gallon (2880mL)
Protein powder
12 scoop (1/3 cup ea) (372g)
Spices and Herbs
Chili powder
1 tbsp (8g)
Ground cumin
1/8 oz (4g)
Salt
1 tsp (6g)
Black pepper
1/3 tsp, ground (1g)
Cayenne pepper
3/4 dash (0g)
Cereal Grains and Pasta
Dry bulgur wheat
1/2 cup (70g)
Seitan
2 2/3 oz (76g)
Quinoa, uncooked
4 tbsp (42g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
Fruits and Fruit Juices
Clementines
9 fruit (666g)
dinner prep - 2 days
1. Baked tofu
450 cals, 44p, 11c, 23f (per meal)
  • ,
  • Extra firm tofu
    32 oz (907g)
  • Fresh ginger, peeled and grated
    2 slices (1" dia) (4g)
  • Sesame seeds
    2 tbsp (18g)
  • Soy sauce
    1 cup (240mL)
  • 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)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • 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.
    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 - 2 days
    1. Lentil chili
    435 cals, 19p, 55c, 9f (per meal)
  • Oil
    1 tbsp (15mL)
  • Onion, chopped
    1/2 medium (2-1/2" dia) (55g)
  • Garlic, minced
    2 clove(s) (6g)
  • Lentils, raw
    1/2 cup (96g)
  • Chili powder
    1 tbsp (8g)
  • Ground cumin
    1/2 tbsp (3g)
  • Salt
    2 dash (2g)
  • Black pepper
    1 dash, ground (0g)
  • Canned whole tomatoes, chopped
    1 cup (240g)
  • Dry bulgur wheat
    1/2 cup (70g)
  • Vegetable broth
    1 1/2 cup(s) (mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
    dinner prep - 3 days
    1. Crispy tenders
    305 cals, 22p, 28c, 12f (per meal)
  • ,
  • Meatless chik'n tenders
    5 1/3 pieces (136g)
  • Ketchup
    4 tsp (23g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Garlic collard greens
    200 cals, 9p, 6c, 11f (per meal)
  • Collard greens
    2 lb (851g)
  • Oil
    2 tbsp (28mL)
  • Garlic, minced
    5 1/2 clove(s) (17g)
  • Salt
    1/2 tsp (3g)
  • Recipe has been scaled from original by 1.88x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
    2
    Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
    3
    Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
    4
    Season with salt and serve.
    lunch prep - 3 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    3 can (~19 oz) (1599g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Clementine
    115 cals, 2p, 23c, 0f (per meal)
  • ,
  • Clementines
    3 fruit (222g)
  • lunch prep - 1 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tsp (10mL)
  • Onion
    4 tsp, chopped (13g)
  • Garlic, minced
    5/6 clove(s) (3g)
  • Green pepper
    2 tsp, chopped (6g)
  • Seitan, chicken style
    2 2/3 oz (76g)
  • Black pepper
    2/3 dash, ground (0g)
  • Water
    1 tsp (5mL)
  • Salt
    1/3 dash (0g)
  • Recipe has been scaled from original by 0.17x. 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. Simple mixed greens salad
    205 cals, 4p, 13c, 14f (per meal)
  • Mixed greens
    4 1/2 cup (135g)
  • Salad dressing
    1/4 cup (68mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    dinner prep - 1 days
    1. Quinoa and black beans
    520 cals, 26p, 66c, 6f (per meal)
  • Oil
    1/3 tsp (2mL)
  • Onion, chopped
    1/3 medium (2-1/2" dia) (37g)
  • Garlic, chopped
    1 clove(s) (3g)
  • Quinoa, uncooked
    4 tbsp (42g)
  • Vegetable broth
    1/2 cup(s) (mL)
  • Ground cumin
    1/3 tsp (1g)
  • Cayenne pepper
    2/3 dash (0g)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    2/3 dash, ground (0g)
  • Frozen corn kernels
    1/3 cup (45g)
  • Black beans, rinsed and drained
    2/3 (15.5oz) can (293g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
    2
    Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
    3
    Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
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