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 (1300cals, 96g protein, 93g net carbs, 49g fat 25g fiber per day) cannot be customized.
Day 1
1350cals, 97g protein, 67g net carbs, 65g fat 26g fiber per day
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1350cals, 91g protein, 71g net carbs, 64g fat 33g fiber per day
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (136cal, 6p, 20c, 4f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1250cals, 105g protein, 115g net carbs, 34g fat 19g fiber per day
2 can(s) (421cal, 9p, 84c, 3f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
5 oz (305cal, 38p, 17c, 10f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1250cals, 105g protein, 115g net carbs, 34g fat 19g fiber per day
2 can(s) (421cal, 9p, 84c, 3f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
5 oz (305cal, 38p, 17c, 10f)
3 cup(s) (209cal, 8p, 6c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1325cals, 92g protein, 93g net carbs, 52g fat 32g fiber per day
1 1/2 serving(s) (360cal, 11p, 20c, 23f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 kiwi (94cal, 2p, 16c, 1f)
2/3 serving(s) (370cal, 23p, 18c, 16f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1275cals, 92g protein, 111g net carbs, 40g fat 29g fiber per day
1 1/2 sandwich(es) (527cal, 18p, 56c, 22f)
2/3 serving(s) (370cal, 23p, 18c, 16f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1275cals, 92g protein, 78g net carbs, 56g fat 21g fiber per day
1 1/2 sandwich(es) (527cal, 18p, 56c, 22f)
1 tofu planks (349cal, 19p, 16c, 22f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (42 items)
Fruits and Fruit Juices
Avocados
2 avocado(s) (436g)
Lemon juice
1/4 cup (68mL)
Kiwi
2 fruit (138g)
Vegetables and Vegetable Products
Zucchini
1 1/2 large (485g)
Tomatoes
15 cherry tomatoes (255g)
Garlic
1 clove(s) (3g)
Kale leaves
1 cup, chopped (40g)
Frozen broccoli
8 1/2 cup (774g)
Fresh green beans
1 cup 1/2" pieces (113g)
Beets, precooked (canned or refrigerated)
1 1/2 beet(s) (75g)
Mushrooms
1/4 lbs (128g)
Spices and Herbs
Fresh basil
1 1/2 cup leaves, whole (36g)
Black pepper
1/8 oz (2g)
Salt
5 g (5g)
Taco seasoning mix
4 tsp (11g)
Rosemary, dried
1/4 tbsp (1g)
Beverages
Water
16 cup(s) (3752mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
2 oz (52g)
Other
Vegan sausage
1 sausage (100g)
Mixed greens
12 2/3 cup (380g)
Soy milk yogurt
1 container(s) (150g)
Vegan cheese, shredded
7 oz (196g)
Nutritional yeast
1 tbsp (4g)
Cereal Grains and Pasta
Brown rice
2/3 cup (127g)
Seitan
10 oz (284g)
Cornstarch
1/2 tbsp (4g)
Fats and Oils
Salad dressing
1/2 cup (135mL)
Oil
2/3 oz (25mL)
Olive oil
3 tbsp (43mL)
Balsamic vinaigrette
3 tbsp (45mL)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Refried beans
2/3 cup (161g)
Tempeh
1/3 lbs (151g)
Roasted peanuts
2 tbsp (18g)
Firm tofu
1/2 lbs (198g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Condensed canned tomato soup
4 can (10.5 oz) (1192g)
Salsa
4 tbsp (72g)
Pizza sauce
1 1/2 tbsp (24g)
Baked Products
Bread
6 slice(s) (192g)
lunch prep - 2 days
1. Zoodles with avocado sauce
353cal, 8p, 13c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 large (485g)
1 1/2 cup leaves, whole (36g)
15 cherry tomatoes (255g)
1/4 cup (68mL)
1/2 cup(s) (118mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
dinner prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
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.
3. Brown rice
115cal, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (per meal)
1/2 can (224g)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 2 days
1. Tomato soup
421cal, 9p, 84c, 3f (per meal)
4 can (10.5 oz) (1192g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
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 - 2 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
2. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. 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.
dinner prep - 2 days
1. Tempeh taco salad bowl
370cal, 23p, 18c, 16f (per meal)
1/4 tbsp (3mL)
2/3 cup (161g)
4 tbsp (72g)
2/3 cup (20g)
2/3 avocado(s) (134g)
4 tsp (11g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. Brown rice
172cal, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Green bean, beet, & pepita salad
360cal, 11p, 20c, 23f (per meal)
1 cup 1/2" pieces (113g)
3 tbsp (45mL)
3 tbsp (22g)
1 1/2 beet(s) (75g)
1 1/2 cup (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Rosemary mushroom vegan cheese sandwich
527cal, 18p, 56c, 22f (per meal)
3/4 cup (23g)
3/4 cup (84g)
3 slice(s) (96g)
2 1/4 oz (64g)
3 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the vegan cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
dinner prep - 1 days
1. Vegan tofu parmesan
349cal, 19p, 16c, 22f (per meal)
1 oz (28g)
1/2 lbs (198g)
1 tbsp (4g)
1/2 tbsp (4g)
1/2 tbsp (8mL)
1 1/2 tbsp (24g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
Slice the tofu lengthwise into flat, wide planks that resemble rectangular slabs. A 14oz (397g) block of tofu will yield two 7oz (198g) planks.
3
In a shallow plate, whisk together cornstarch, nutritional yeast, and a pinch of salt and pepper. Press the tofu planks into the mixture, ensuring all sides are fully coated.
4
Heat oil in a skillet over medium-high heat. Add the tofu and cook until golden brown and crispy, about 3-4 minutes per side.
5
Transfer the tofu planks to a baking sheet. Spread pizza sauce over each plank and sprinkle with vegan cheese.
6
Roast in the oven until the cheese is melted and slightly crispy, about 8-10 minutes. Serve.
2. Olive oil drizzled broccoli
175cal, 7p, 5c, 11f (per meal)
2 1/2 tsp (13mL)
2 1/2 cup (228g)
1 1/4 dash (1g)
1 1/4 dash (0g)
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.