1300 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1300 calorie intermittent fasting vegetarian 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, 99g protein, 88g net carbs, 51g fat 23g fiber per day) cannot be customized.
Day 1
1300cals, 97g protein, 106g net carbs, 48g fat 18g fiber per day
1 sausage(s) (268cal, 28p, 11c, 12f)
2 1/2 serving(s) (258cal, 8p, 50c, 1f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 serving(s) (121cal, 4p, 6c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1325cals, 94g protein, 95g net carbs, 51g fat 30g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 serving(s) (121cal, 4p, 6c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1250cals, 93g protein, 63g net carbs, 60g fat 22g fiber per day
1 toast(s) (318cal, 19p, 35c, 6f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 serving(s) (355cal, 16p, 7c, 29f)
4 carrots(s) (211cal, 3p, 20c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1250cals, 93g protein, 63g net carbs, 60g fat 22g fiber per day
1 toast(s) (318cal, 19p, 35c, 6f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 serving(s) (355cal, 16p, 7c, 29f)
4 carrots(s) (211cal, 3p, 20c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1325cals, 109g protein, 94g net carbs, 45g fat 25g fiber per day
1 wrap(s) (406cal, 21p, 38c, 17f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1325cals, 109g protein, 94g net carbs, 45g fat 25g fiber per day
1 wrap(s) (406cal, 21p, 38c, 17f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1275cals, 99g protein, 99g net carbs, 45g fat 21g fiber per day
2 tender(s) (114cal, 8p, 10c, 5f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 serving(s) (260cal, 21p, 6c, 15f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (45 items)
Vegetables and Vegetable Products
Mashed potato mix
2 1/2 oz (71g)
Onion
1 small (70g)
Cucumber
1 1/2 cucumber (8-1/4") (447g)
Red onion
1/3 medium (2-1/2" dia) (34g)
Tomatoes
1 1/6 medium whole (2-3/5" dia) (144g)
Carrots
10 1/2 medium (638g)
Romaine lettuce
1 1/6 head (719g)
Raw celery
2 stalk, small (5" long) (34g)
Ketchup
1/2 tbsp (9g)
Broccoli
1/2 cup chopped (46g)
Other
Vegan sausage
1 sausage (100g)
Veggie burger patty
2 patty (142g)
Meatless chik'n tenders
7 oz (193g)
Mixed greens
1/2 cup (15g)
Fats and Oils
Oil
4 tbsp (57mL)
Vegan mayonnaise
4 tbsp (60g)
Olive oil
2 tsp (10mL)
Salad dressing
2 1/2 tbsp (38mL)
Ranch dressing
4 tbsp (60mL)
Spices and Herbs
Dijon mustard
3/4 oz (20g)
Dill weed, fresh
1 tbsp, chopped (2g)
Black pepper
1 dash (0g)
Salt
1 1/2 g (2g)
Red wine vinegar
2 tbsp (30mL)
Mustard
1 tbsp (15g)
Onion powder
1 tsp (2g)
Baked Products
Bread
6 slice(s) (192g)
Naan bread
2 piece(s) (180g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Dairy and Egg Products
Feta cheese
2 2/3 oz (75g)
Eggs
8 large (400g)
Nonfat greek yogurt, plain
5 tbsp (88g)
Parmesan cheese
1 tbsp (5g)
Beverages
Water
13 1/2 cup(s) (3200mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Frank's red hot sauce
1/3 cup (79mL)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Firm tofu
14 oz (397g)
Vegetarian burger crumbles
3 cup (300g)
Lentils, raw
3/4 cup (144g)
Hummus
4 tbsp (60g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Roasted pumpkin seeds, unsalted
1 1/3 oz (37g)
Fruits and Fruit Juices
Lemon juice
1/2 tbsp (8mL)
lunch prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Instant mashed potatoes
258cal, 8p, 50c, 1f (per meal)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
dinner prep - 2 days
1. Patty melt
500cal, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Greek cucumber &feta salad
121cal, 4p, 6c, 9f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp, chopped (2g)
1 dash (0g)
1 dash (0g)
2 tsp (10mL)
2 tbsp (30mL)
4 tbsp, crumbled (38g)
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Smashed chickpea toast
318cal, 19p, 35c, 6f (per meal)
1 can (448g)
4 tbsp (70g)
1 tbsp (15g)
1 tsp (2g)
2 stalk, small (5" long) (34g)
2 slice(s) (64g)
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
2. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 2 days
1. Buffalo tofu
355cal, 16p, 7c, 29f (per meal)
1 tbsp (15mL)
4 tbsp (60mL)
1/3 cup (79mL)
14 oz (397g)
1
Heat oil in a skillet over medium heat. Add cubed tofu 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 ranch.
2. Roasted carrots
211cal, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Vegan crumbles
219cal, 28p, 4c, 7f (per meal)
3 cup (300g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
3. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Mediterranean chik'n wrap
406cal, 21p, 38c, 17f (per meal)
5 oz (142g)
2 tortilla (approx 7-8" dia) (98g)
1/2 cup (15g)
4 tbsp (60g)
1/2 cup slices (52g)
4 tbsp (38g)
2 slice(s), thin/small (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
lunch prep - 1 days
1. Crispy chik'n tenders
114cal, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
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.
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. Broccoli caesar salad with hard boiled eggs
260cal, 21p, 6c, 15f (per meal)
1/2 tbsp (8mL)
1 tbsp (7g)
1 tbsp (5g)
1 tsp (5g)
1 tbsp (18g)
1/2 cup chopped (46g)
2 large (100g)
2 cup shredded (94g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
