1300 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1300 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 (1275cal, 101g protein, 82g net carbs, 50g fat, 25g fiber per day) cannot be customized.
Day 1
1275cal, 95g protein, 77g net carbs, 55g fat, 22g fiber
1/2 sandwich(es) (129cal, 2p, 22c, 1f)
1 container(s) (191cal, 5p, 15c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
14 oz (504cal, 31p, 23c, 32f)
2 1/2 serving(s) (121cal, 6p, 14c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1300cal, 105g protein, 126g net carbs, 33g fat, 16g fiber
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
5 tender(s) (286cal, 20p, 26c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1275cal, 95g protein, 99g net carbs, 44g fat, 24g fiber
2 serving(s) (342cal, 18p, 25c, 14f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
5 tender(s) (286cal, 20p, 26c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1300cal, 107g protein, 64g net carbs, 55g fat, 34g fiber
2 serving(s) (342cal, 18p, 25c, 14f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1275cal, 107g protein, 64g net carbs, 54g fat, 23g fiber
2/3 serving(s) (226cal, 19p, 26c, 4f)
4 serving(s) (271cal, 5p, 17c, 19f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1275cal, 107g protein, 64g net carbs, 54g fat, 23g fiber
2/3 serving(s) (226cal, 19p, 26c, 4f)
4 serving(s) (271cal, 5p, 17c, 19f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1325cal, 90g protein, 82g net carbs, 55g fat, 35g fiber
1 serving(s) (402cal, 15p, 51c, 8f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 serving(s) (588cal, 25p, 26c, 37f)
2 scoop (218cal, 48p, 2c, 1f)

Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (59 items)
Other
Almond yogurt, flavored
1 container (150g)
Coleslaw mix
1 1/4 cup (113g)
Vegan butter
1 1/4 tbsp (18g)
Meatless chik'n tenders
10 pieces (255g)
Snow peas
1/6 cup (16g)
Vegan meatballs, frozen
4 1/2 meatball(s) (135g)
Mixed greens
16 cup (480g)
Nutritional yeast
1 tbsp (4g)
Teriyaki sauce
1 3/4 tbsp (26mL)
Vegan cheese, shredded
3 tbsp (21g)
Spices and Herbs
Dijon mustard
2 dash (1g)
Lemon pepper
1 1/2 g (1g)
Salt
1/2 tsp (3g)
Garlic powder
2 dash (1g)
Black pepper
2 dash, ground (1g)
Chili powder
1 tsp (3g)
Fruits and Fruit Juices
Lemon juice
1/2 fl oz (17mL)
Jackfruit
2 1/4 oz (64g)
Lemon
1 1/2 small (87g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Apples
2 medium (3" dia) (364g)
Lime juice
2 3/4 tbsp (41mL)
Avocados
1 avocado(s) (201g)
Baked Products
Hamburger buns
1/2 bun(s) (26g)
Corn tortillas
2 tortilla, medium (approx 6" dia) (52g)
Soups, Sauces, and Gravies
Barbecue sauce
1 tbsp (17g)
Nut and Seed Products
Almonds
6 tbsp, whole (54g)
Walnuts
4 tbsp, shelled (25g)
Chia seeds
1 tsp (5g)
Sesame seeds
1 tsp (3g)
Vegetables and Vegetable Products
Garlic
2 clove(s) (6g)
Fresh green beans
10 oz (283g)
Ketchup
2 1/2 tbsp (43g)
Tomatoes
1 1/3 medium whole (2-3/5" dia) (161g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Onion
1 tbsp minced (15g)
Kale leaves
1/2 bunch (85g)
Frozen mixed veggies
1/3 package (10 oz ea) (96g)
Frozen chopped spinach
2 oz (57g)
Red bell pepper
4 tbsp, chopped (37g)
Whole kernel corn
1/2 cup (82g)
Green onions
2 tbsp, sliced (16g)
Zucchini
2 medium (392g)
Fats and Oils
Oil
1 oz (34mL)
Balsamic vinaigrette
4 tbsp (60mL)
Olive oil
1/4 tbsp (4mL)
Salad dressing
3/4 cup (180mL)
Cereal Grains and Pasta
Cornstarch
2 tbsp (16g)
Seitan
4 oz (113g)
Long-grain white rice
2 3/4 tbsp (31g)
Legumes and Legume Products
Firm tofu
14 oz (397g)
Tempeh
14 oz (397g)
Soy sauce
1 2/3 oz (40mL)
Peanut butter
1/4 lbs (129g)
Black beans
1/4 can(s) (110g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/8 box (8 oz) (85g)
lunch prep - 1 days

1. Vegan bbq jackfruit sandwich
130 cals, 2p, 22c, 1f (per meal)
2 dash (1g)
1/2 tsp (3mL)
4 tbsp (23g)
2 1/4 oz (64g)
1/2 bun(s) (26g)
1 tbsp (17g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the lemon juice, and mustard until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
2
Warm jackfruit up according to package instructions. Add jackfruit to a bowl and mix with the barbecue sauce.
3
Place bbq jackfruit and slaw between each bun and serve.
dinner prep - 1 days

1. Lemon pepper tofu
505 cals, 31p, 23c, 32f (per meal)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
1 small (58g)
14 oz (397g)
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.

2. Vegan buttery garlic green beans
120 cals, 6p, 14c, 1f (per meal)
1 1/4 tbsp (18g)
2 clove(s) (6g)
10 oz (283g)
2 dash (0g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
protein prep - 7 days

1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days

1. Crispy chik'n tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.

3. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days

1. Rice pilaf with meatless meatballs
560 cals, 31p, 74c, 12f (per meal)
1/6 cup (16g)
4 1/2 cherry tomatoes (77g)
4 1/2 meatball(s) (135g)
3/8 box (8 oz) (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
lunch prep - 2 days

1. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days

1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days

1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
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. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days

1. Teriyaki seitan with veggies and rice
225 cals, 19p, 26c, 4f (per meal)
4 oz (113g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
1/3 package (10 oz ea) (96g)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.33x. 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. Simple mixed greens salad
270 cals, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days

1. Layered vegetable enchilada (vegan)
400 cals, 15p, 51c, 8f (per meal)
1/4 small whole (2-2/5" dia) (23g)
2 tortilla, medium (approx 6" dia) (52g)
2 oz (57g)
1 tsp (3g)
4 tbsp, chopped (37g)
1/2 cup (82g)
1/4 can(s) (110g)
3 tbsp (21g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400ºF (200ºC).
2
In a large pot, combine corn, bell peppers, 2/3rds of the lime juice, 75% of the chili powder, tomatoes and spinach and cook over medium-high heat until liquid is almost evaporated, about 10 minutes.
3
Meanwhile, in a large bowl, mash beans and the remaining chili powder and lime juice.
4
Arrange half of the tortillas on a large parchment paper-lined baking sheet. Spread bean mixture evenly on tortillas. Top each with an even amount of the vegetable mixture and some cheese. Top with remaining tortillas, vegetables and cheese and bake until hot throughout and cheese is melted, about 15 minutes.
5
Serve with extra lime wedges to garnish.

2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days

1. Sesame peanut zoodles
590 cals, 25p, 26c, 37f (per meal)
1 tsp (5g)
1 tbsp (15mL)
2 tbsp, sliced (16g)
1 tsp (3g)
2 tbsp (30mL)
4 tbsp (64g)
1 cup (90g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.