1400 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1400 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 (1375cal, 103g protein, 112g net carbs, 46g fat, 22g fiber per day) cannot be customized.
Day 1
1350cal, 93g protein, 113g net carbs, 51g fat, 18g fiber
2/3 serving(s) (340cal, 12p, 63c, 2f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/3 serving(s) (451cal, 22p, 35c, 21f)
2 1/2 cup(s) (253cal, 10p, 10c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1350cal, 93g protein, 113g net carbs, 51g fat, 18g fiber
2/3 serving(s) (340cal, 12p, 63c, 2f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/3 serving(s) (451cal, 22p, 35c, 21f)
2 1/2 cup(s) (253cal, 10p, 10c, 19f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1375cal, 94g protein, 77g net carbs, 69g fat, 16g fiber
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 cup(s) (85cal, 7p, 2c, 5f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1 1/2 cup(s) (152cal, 6p, 6c, 11f)
1 can(s) (211cal, 4p, 42c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1375cal, 100g protein, 139g net carbs, 31g fat, 35g fiber
2 serving(s) (342cal, 18p, 25c, 14f)
2 container (271cal, 12p, 39c, 7f)
2 serving(s) (369cal, 18p, 39c, 9f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1375cal, 111g protein, 105g net carbs, 45g fat, 28g fiber
2 serving(s) (342cal, 18p, 25c, 14f)
2 container (271cal, 12p, 39c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cal, 116g protein, 119g net carbs, 38g fat, 19g fiber
1 serving(s) (442cal, 23p, 66c, 7f)
1 1/2 cup(s) (152cal, 6p, 6c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1350cal, 116g protein, 119g net carbs, 38g fat, 19g fiber
1 serving(s) (442cal, 23p, 66c, 7f)
1 1/2 cup(s) (152cal, 6p, 6c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (40 items)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (323g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Oriental flavored ramen
2/3 package with flavor packet (57g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Other
Soy milk, unsweetened
1/4 gallon (1080mL)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Italian seasoning
2 dash (1g)
Teriyaki sauce
2 tbsp (31mL)
Soy milk yogurt
4 container(s) (601g)
Mixed greens
4 cup (120g)
Nutritional yeast
1/2 tbsp (2g)
Beverages
Almond milk, unsweetened
9 3/4 cup (2340mL)
Water
17 cup(s) (3989mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Vegetables and Vegetable Products
Frozen mixed veggies
1 lbs (444g)
Onion
1/2 small (35g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Frozen broccoli
1/2 package (142g)
Garlic
1 clove(s) (3g)
Fats and Oils
Olive oil
4 tsp (20mL)
Oil
1 1/2 tbsp (23mL)
Ranch dressing
1 tbsp (15mL)
Balsamic vinaigrette
4 tbsp (60mL)
Legumes and Legume Products
Soy sauce
1/2 lbs (195mL)
Extra firm tofu
2 lbs (983g)
Lentils, raw
1 1/3 cup (256g)
Chickpeas, canned
1/2 can (224g)
Peanut butter
2 tbsp (32g)
Tempeh
4 oz (113g)
Firm tofu
1/2 package (16 oz) (227g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Sesame seeds
1 1/2 tbsp (14g)
Spices and Herbs
Black pepper
2 dash, ground (1g)
Salt
1/8 oz (4g)
Basil
1 tsp, ground (1g)
Fruits and Fruit Juices
Lemon juice
1/2 tbsp (8mL)
lunch prep - 2 days
1. Pasta with store-bought sauce
340 cals, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Tofu lo-mein
450 cals, 22p, 35c, 21f (per meal)
2/3 lbs (302g)
4 tsp (20mL)
1 cup(s) (237mL)
2 tsp (10mL)
2/3 package with flavor packet (57g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch 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.
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
2. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 1 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Lentils
175 cals, 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.
lunch prep - 2 days
1. Baked tofu
340 cals, 33p, 8c, 18f (per meal)
1 1/2 lbs (680g)
1 1/2 slices (1" dia) (3g)
1 1/2 tbsp (14g)
3/4 cup (180mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
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. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
6 oz (171g)
1/2 package (16 oz) (227g)
1/2 package (142g)
1 clove(s) (3g)
1/4 dash (0g)
4 tbsp (60mL)
1 tsp, ground (1g)
Recipe has been scaled from original by 0.5x. 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.