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

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 (1325cal, 96g protein, 109g net carbs, 42g fat, 29g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Crispy tenders, simple salad with tomatoes and carrots, olive oil drizzled broccoli
Spaghetti and meatless meatballs, milk, tomato cucumber salad
Tue
Wed
Chunky canned soup (non-creamy), milk, simple salad with tomatoes and carrots
Thu
Black bean quesadillas, tossed salad
Fri
Sat
Goat cheese and marinara stuffed zucchini, milk
Tofu alfredo pasta with broccoli
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (813g)
Cucumber
7/8 cucumber (8-1/4") (263g)
Purple onions
3/4 medium (2-1/2" dia) (76g)
Ketchup
4 tbsp (68g)
Frozen broccoli
13 oz (368g)
Carrots
3 1/2 medium (212g)
Romaine lettuce
6 hearts (3000g)
Zucchini
2 large (646g)
Garlic
2/3 clove(s) (2g)
Fats and Oils
Salad dressing
6 oz (176mL)
Olive oil
1 tbsp (15mL)
Oil
1 tsp (5mL)
Other
Vegan meatballs, frozen
3 meatball(s) (90g)
Meatless chik'n tenders
16 pieces (408g)
Cereal Grains and Pasta
Uncooked dry pasta
8 oz (228g)
Soups, Sauces, and Gravies
Pasta sauce
7/16 jar (24 oz) (298g)
Chunky canned soup (non-creamy varieties)
4 1/2 can (~19 oz) (2367g)
Salsa
4 tbsp (65g)
Dairy and Egg Products
Whole milk
1/3 gallon (1320mL)
Cheese
4 tbsp, shredded (28g)
Goat cheese
2 oz (57g)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Almond milk
2 2/3 tbsp (41mL)
Spices and Herbs
Black pepper
1 1/2 dash (0g)
Salt
1/4 tsp (1g)
Basil
1/4 tbsp, ground (1g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Baked Products
Tortillas
2 tortilla (approx 7-8" dia) (98g)
Legumes and Legume Products
Black beans
1/2 (15.5oz) can (220g)
Firm tofu
1/3 package (16 oz) (151g)
dinner prep - 2 days
1. Spaghetti and meatless meatballs
330 cals, 16p, 50c, 5f (per meal)
  • Vegan meatballs, frozen
    3 meatball(s) (90g)
  • Uncooked dry pasta
    4 oz (114g)
  • Pasta sauce
    1/4 jar (24 oz) (168g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook the pasta and 'meat'balls as directed on packaging.
    2
    Top with sauce and enjoy.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • 3. Tomato cucumber salad
    70 cals, 1p, 7c, 3f (per meal)
  • Tomatoes, thinly sliced
    1/2 medium whole (2-3/5" dia) (62g)
  • Cucumber, thinly sliced
    1/4 cucumber (8-1/4") (75g)
  • Purple onions, thinly sliced
    1/4 small (18g)
  • Salad dressing
    1 tbsp (15mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Mix ingredients together in a bowl and serve.
    protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • lunch 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. Simple salad with tomatoes and carrots
    195 cals, 8p, 14c, 6f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Tomatoes, diced
    3 medium whole (2-3/5" dia) (369g)
  • Carrots, sliced
    1 1/2 medium (92g)
  • Romaine lettuce, roughly chopped
    3 hearts (1500g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    3. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Frozen broccoli
    3 cup (273g)
  • Olive oil
    1 tbsp (15mL)
  • Recipe has been scaled from original by 1.5x. 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 - 3 days
    1. Chunky canned soup (non-creamy)
    370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    4 1/2 can (~19 oz) (2367g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • 3. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Tomatoes, diced
    1 1/2 medium whole (2-3/5" dia) (185g)
  • Carrots, sliced
    3/4 medium (46g)
  • Romaine lettuce, roughly chopped
    1 1/2 hearts (750g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    lunch prep - 2 days
    1. Black bean quesadillas
    425 cals, 15p, 36c, 19f (per meal)
  • Cheese
    4 tbsp, shredded (28g)
  • Avocados, ripe
    1/2 avocado(s) (101g)
  • Tortillas
    2 tortilla (approx 7-8" dia) (98g)
  • Salsa, divided
    4 tbsp (65g)
  • Black beans, drained and rinsed
    1/2 (15.5oz) can (220g)
  • Oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Combine beans, cheese and half of salsa in a medium bowl.
    2
    Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
    3
    Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
    4
    Transfer to a cutting board and tent with foil to keep warm.
    5
    Serve the quesadillas with avocado and the remaining salsa.
    2. Tossed salad
    180 cals, 6p, 15c, 6f (per meal)
  • Purple onions, sliced
    3/16 medium (2-1/2" dia) (21g)
  • Cucumber, sliced or diced
    3/16 cucumber (8-1/4") (56g)
  • Romaine lettuce, shredded
    3/4 hearts (375g)
  • Carrots, peeled and shredded or sliced
    3/4 small (5-1/2" long) (38g)
  • Tomatoes, diced
    3/4 small whole (2-2/5" dia) (68g)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • 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 - 1 days
    1. Goat cheese and marinara stuffed zucchini
    385 cals, 21p, 21c, 20f (per meal)
  • Zucchini
    2 large (646g)
  • Pasta sauce
    1/2 cup (130g)
  • Goat cheese
    2 oz (57g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400°F (200°C).
    2
    Cut a zucchini in half from stem to base.
    3
    Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
    4
    Add the pasta sauce to the cavity and top with the goat cheese.
    5
    Place on a baking sheet and cook for about 15-20 minutes. Serve.
    2. Milk
    185 cals, 10p, 15c, 10f (per meal)
  • Whole milk
    1 1/4 cup (300mL)
  • dinner prep - 1 days
    1. Tofu alfredo pasta with broccoli
    590 cals, 30p, 88c, 10f (per meal)
  • Uncooked dry pasta
    4 oz (114g)
  • Firm tofu
    1/3 package (16 oz) (151g)
  • Frozen broccoli
    1/3 package (95g)
  • Garlic
    2/3 clove(s) (2g)
  • Salt
    1/6 dash (0g)
  • Almond milk
    2 2/3 tbsp (40mL)
  • Basil
    2/3 tsp, ground (1g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Cook pasta and broccoli according to packages.
    2
    Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
    3
    Add in the almond milk in small amounts until desired consistency is reached.
    4
    Pour into a pan to heat through. Do not let it boil as it will separate.
    5
    To serve, top pasta with broccoli and sauce.
    6
    For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again