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 (1300cal, 96g protein, 138g net carbs, 28g fat, 25g fiber per day) cannot be customized.
Day 1
1325cal, 99g protein, 158g net carbs, 25g fat, 19g fiber
1 sausage link(s) (361cal, 29p, 16c, 19f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1300cal, 103g protein, 150g net carbs, 24g fat, 19g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
1 cup(s) (249cal, 28p, 29c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1300cal, 97g protein, 116g net carbs, 37g fat, 29g fiber
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1300cal, 97g protein, 116g net carbs, 37g fat, 29g fiber
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1275cal, 91g protein, 157g net carbs, 19g fat, 27g fiber
1 serving(s) (544cal, 22p, 75c, 14f)
1/2 cup(s) (34cal, 1p, 3c, 2f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1275cal, 91g protein, 157g net carbs, 19g fat, 27g fiber
1 serving(s) (544cal, 22p, 75c, 14f)
1/2 cup(s) (34cal, 1p, 3c, 2f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1275cal, 96g protein, 113g net carbs, 38g fat, 25g fiber
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 serving(s) (294cal, 12p, 20c, 14f)
2 orange(s) (170cal, 3p, 32c, 0f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (40 items)
Vegetables and Vegetable Products
Tomatoes
2 3/4 medium whole (2-3/5" dia) (343g)
Onion
5/8 small (44g)
Fresh spinach
2 cup(s) (60g)
Ketchup
3 1/3 tbsp (57g)
Frozen peas
4 2/3 cup (625g)
Cauliflower
2 head small (4" dia.) (530g)
Kale leaves
1 cup, chopped (67g)
Fresh parsley
3/4 sprigs (1g)
Carrots
1 1/2 small (5-1/2" long) (75g)
Edamame, frozen, shelled
3/4 cup (89g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
4 can (10.5 oz) (1192g)
Frank's red hot sauce
1/3 cup (79mL)
Barbecue sauce
1/2 cup (143g)
Pasta sauce
2/3 jar (24 oz) (448g)
Apple cider vinegar
1/4 tbsp (0mL)
Sweets
Honey
3 tbsp (63g)
Dairy and Egg Products
Lowfat cottage cheese
2 1/4 cup (509g)
Other
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Nutritional yeast
1 oz (31g)
Veggie burger patty
2 patty (142g)
Mixed greens
2 oz (57g)
Meatless chik'n tenders
5 1/3 pieces (136g)
Coleslaw mix
2 1/4 cup (203g)
Fats and Oils
Oil
1 oz (27mL)
Salad dressing
5 tbsp (75mL)
Ranch dressing
4 tbsp (60mL)
Fruits and Fruit Juices
Orange
5 orange (770g)
Avocados
1/4 avocado(s) (50g)
Beverages
Water
16 1/2 cup(s) (3911mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Baked Products
Hamburger buns
2 bun (102g)
Legumes and Legume Products
Firm tofu
14 oz (397g)
Lentils, raw
1 1/2 cup (288g)
Chickpeas, canned
1/4 can (112g)
Spices and Herbs
Salt
1 tsp (5g)
Balsamic vinegar
1/4 tbsp (4mL)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
1 lbs (454g)
Nut and Seed Products
Roasted cashews
2 tbsp, halves and whole (17g)
lunch prep - 2 days
1. Tomato soup
420 cals, 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. Cherry tomatoes
20 cals, 1p, 3c, 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.
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1/2 small (35g)
1 sausage (100g)
1/2 tbsp (8mL)
3/4 cup (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
3. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
3. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Peas
245 cals, 17p, 29c, 1f (per meal)
4 2/3 cup (625g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Buffalo tofu
355 cals, 16p, 7c, 29f (per meal)
4 tbsp (60mL)
1 tbsp (15mL)
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. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Cheese ravioli
545 cals, 22p, 75c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple kale salad
35 cals, 1p, 3c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Crispy tenders
305 cals, 22p, 28c, 12f (per meal)
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.
3. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Edamame slaw salad bowl
295 cals, 12p, 20c, 14f (per meal)
3 tbsp (45mL)
2 1/4 cup (203g)
1 1/2 small (5-1/2" long) (75g)
3/4 cup (89g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.