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 (1275cal, 100g protein, 95g net carbs, 44g fat, 26g fiber per day) cannot be customized.
Day 1
1275cal, 98g protein, 112g net carbs, 36g fat, 24g fiber
1 serving(s) (342cal, 31p, 16c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1300cal, 95g protein, 80g net carbs, 53g fat, 33g fiber
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
6 oz (443cal, 36p, 12c, 23f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1300cal, 95g protein, 80g net carbs, 53g fat, 33g fiber
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
6 oz (443cal, 36p, 12c, 23f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1325cal, 98g protein, 91g net carbs, 50g fat, 29g fiber
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1250cal, 94g protein, 86g net carbs, 49g fat, 22g fiber
2 patty (254cal, 20p, 22c, 6f)
4 serving(s) (126cal, 6p, 16c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (317cal, 10p, 29c, 17f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1225cal, 99g protein, 110g net carbs, 32g fat, 27g fiber
2 patty (254cal, 20p, 22c, 6f)
4 serving(s) (126cal, 6p, 16c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 sub(s) (468cal, 28p, 54c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1250cal, 117g protein, 106g net carbs, 33g fat, 15g fiber
6 oz seitan (446cal, 48p, 28c, 15f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 sub(s) (468cal, 28p, 54c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (50 items)
Fruits and Fruit Juices
Pears
2 medium (356g)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1 tsp (5mL)
Lemon
1/2 small (29g)
Dairy and Egg Products
Eggs
1 1/2 medium (66g)
Butter
2 tsp (9g)
Whole milk
3 1/3 cup (799mL)
Cheese
1/2 cup, shredded (57g)
Fresh mozzarella cheese
2 oz (57g)
Mozzarella cheese, shredded
4 tbsp (22g)
Fats and Oils
Mayonnaise
1 tbsp (15mL)
Olive oil
2/3 oz (26mL)
Oil
1 1/2 oz (48mL)
Salad dressing
1/4 cup (68mL)
Balsamic vinaigrette
1 tbsp (14mL)
Vegetables and Vegetable Products
Onion
1/4 medium (2-1/2" dia) (29g)
Garlic
3 3/4 clove(s) (11g)
Green pepper
1 tbsp, chopped (9g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Tomatoes
4 medium whole (2-3/5" dia) (514g)
Bell pepper
1/2 large (82g)
Mushrooms
4 oz (113g)
Kale leaves
1/2 bunch (85g)
Frozen green beans
5 1/3 cup (645g)
Spices and Herbs
Salt
1/8 oz (2g)
Black pepper
1/2 g (1g)
Paprika
1/2 dash (0g)
Yellow mustard
1 dash or 1 packet (1g)
Garlic powder
1/4 tbsp (2g)
Ground ginger
2 dash (0g)
Rosemary
2 dash (0g)
Fresh basil
4 1/4 g (4g)
Balsamic vinegar
3/4 tbsp (11mL)
Baked Products
Bread
1/4 lbs (96g)
Naan bread
1/2 piece (45g)
Cereal Grains and Pasta
Seitan
10 oz (284g)
Brown rice
1/3 cup (63g)
Beverages
Water
3/4 gallon (2918mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Lentils, raw
6 tbsp (72g)
Tempeh
1 lbs (454g)
Vegetarian burger crumbles
4 oz (113g)
Soy sauce
1 tbsp (15mL)
Other
Mixed greens
5 cup (150g)
Veggie burger patty
4 patty (284g)
Sub roll(s)
2 roll(s) (170g)
Nutritional yeast
2 tsp (3g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Teriyaki sauce
3 tbsp (45mL)
Soups, Sauces, and Gravies
Pasta sauce
1/2 cup (130g)
lunch prep - 1 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
dinner prep - 1 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. 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. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
lunch prep - 2 days
1. Garlic crumbles stuffed sweet potatoes
300 cals, 14p, 38c, 6f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Tempeh & mushroom stir fry
445 cals, 33p, 49c, 8f (per meal)
1 tbsp (15mL)
1/2 large (82g)
1 cup, chopped (70g)
4 tbsp (48g)
2 dash (0g)
4 dash (2g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. 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.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the 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.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (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.
dinner prep - 1 days
1. Flatbread margherita pizza
315 cals, 10p, 29c, 17f (per meal)
1/2 piece (45g)
4 tbsp (22g)
1/2 medium whole (2-3/5" dia) (62g)
3 leaves (2g)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
1/2 dash (0g)
1/2 dash (0g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
3. Green beans
125 cals, 6p, 16c, 1f (per meal)
5 1/3 cup (645g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
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. 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Brown rice
55 cals, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash (0g)
1/6 cup(s) (40mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. 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.