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 (1400cals, 105g protein, 93g net carbs, 56g fat 27g fiber per day) cannot be customized.
Day 1
1350cals, 117g protein, 46g net carbs, 72g fat 14g fiber per day
14 oz (504cal, 31p, 23c, 32f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1350cals, 130g protein, 54g net carbs, 57g fat 26g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1450cals, 101g protein, 136g net carbs, 44g fat 26g fiber per day
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (664cal, 39p, 84c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1450cals, 100g protein, 70g net carbs, 74g fat 23g fiber per day
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1400cals, 93g protein, 104g net carbs, 59g fat 20g fiber per day
1 serving(s) (574cal, 19p, 84c, 16f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1400cals, 97g protein, 120g net carbs, 42g fat 39g fiber per day
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
1 serving(s) (537cal, 35p, 64c, 6f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1400cals, 97g protein, 120g net carbs, 42g fat 39g fiber per day
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
1 serving(s) (537cal, 35p, 64c, 6f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (51 items)
Fats and Oils
Olive oil
1/2 tbsp (8mL)
Oil
1/4 lbs (104mL)
Salad dressing
1/2 cup (135mL)
Vegan mayonnaise
4 tbsp (60g)
Vegetables and Vegetable Products
Frozen sugar snap peas
1 cup (144g)
Tomatoes
10 medium whole (2-3/5" dia) (1207g)
Fresh ginger
2 slices (1" dia) (4g)
Cauliflower
3 cup chopped (321g)
Mushrooms
1/2 lbs (204g)
Onion
2 medium (2-1/2" dia) (214g)
Garlic
1 1/2 clove (5g)
Raw celery
1/4 bunch (114g)
Cucumber
1 cucumber (8-1/4") (301g)
Fresh green beans
1/3 cup 1/2" pieces (33g)
Red bell pepper
1/3 cup, chopped (50g)
Green pepper
1/3 cup, chopped (50g)
Spices and Herbs
Salt
1/4 oz (8g)
Black pepper
4 1/2 g (5g)
Lemon pepper
4 dash (1g)
Onion powder
1 tbsp (8g)
Garlic powder
1/4 tsp (1g)
Dijon mustard
1 tbsp (15g)
Chili powder
2 tbsp (16g)
Cereal Grains and Pasta
Cornstarch
2 tbsp (16g)
Uncooked dry pasta
6 oz (170g)
All-purpose flour
1 tbsp (8g)
Fruits and Fruit Juices
Lemon
1 small (58g)
Legumes and Legume Products
Firm tofu
14 oz (397g)
Soy sauce
1 cup (240mL)
Extra firm tofu
2 1/4 lbs (1033g)
Tempeh
18 oz (510g)
Lentils, raw
9 1/4 tbsp (112g)
Vegetarian burger crumbles
1/4 lbs (128g)
Dry white beans
1/3 cup (67g)
Dry kidney beans
1/3 cup (61g)
Nut and Seed Products
Sesame seeds
2 tbsp (18g)
Roasted pumpkin seeds, unsalted
2 1/3 oz (66g)
Beverages
Water
15 1/2 cup(s) (3674mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Almond milk, unsweetened
1/4 gallon (840mL)
Snacks
Pretzels, hard, salted
2 1/2 oz (71g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 lbs (255g)
Frank's red hot sauce
6 tbsp (91mL)
Other
Vegan ranch
6 tbsp (91mL)
Mixed greens
2 package (5.5 oz) (335g)
Roasted red peppers
2 oz (57g)
Nutritional yeast
1/2 tbsp (2g)
Vegan cheese, shredded
1 oz (28g)
Vegan butter
1 tbsp (14g)
Veggie burger patty
2 patty (142g)
Baked Products
Bread
4 slice(s) (128g)
lunch prep - 1 days
1. Lemon pepper tofu
504cal, 31p, 23c, 32f (per meal)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
1 small (58g)
14 oz (397g)
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Olive oil drizzled sugar snap peas
122cal, 4p, 6c, 7f (per meal)
1/2 tbsp (8mL)
1 cup (144g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Baked tofu
452cal, 44p, 11c, 23f (per meal)
1 cup (240mL)
2 tbsp (18g)
2 slices (1" dia) (4g)
2 lbs (907g)
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. Roasted tomatoes
119cal, 2p, 5c, 9f (per meal)
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. 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.
lunch prep - 2 days
1. Vegan cream of mushroom soup
301cal, 14p, 21c, 16f (per meal)
3 cup chopped (321g)
3 cup(s) (720mL)
1 tbsp (7g)
1/4 tbsp (5g)
1/2 tbsp (8mL)
2 1/4 cup, pieces or slices (158g)
1/2 tbsp, ground (3g)
3/4 small (53g)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
dinner prep - 1 days
1. Meatless bolognese pasta
664cal, 39p, 84c, 12f (per meal)
1/2 tsp (3mL)
1/4 lbs (128g)
1/2 lbs (255g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to the package instructions until al dente. Drain and set aside.
2
While the pasta cooks, heat the oil in a skillet or saucepan over medium heat.
3
Add the vegan meat and cook until browned, or as directed on the package. Break up any large clumps with a spoon as needed.
4
Stir in the pasta sauce and bring to a simmer.
5
Serve the sauce over the cooked pasta.
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
589cal, 36p, 14c, 38f (per meal)
6 tbsp (90mL)
3/4 lbs (340g)
6 tbsp (90mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh 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 vegan ranch.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Southwest mac and cheese
574cal, 19p, 84c, 16f (per meal)
2 oz (57g)
1/2 tbsp (2g)
1 tbsp (7g)
1 oz (28g)
3 oz (85g)
1/2 cup (120mL)
1 tbsp (8g)
1 dash (0g)
1/2 medium (2-1/2" dia) (55g)
1 tbsp (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package instructions. Drain and set aside.
2
Meanwhile, melt butter in a large skillet over medium heat. Add onion, garlic powder, and some salt and pepper. Cook until onions have softened, 5-8 minutes.
3
Whisk in flour and almond milk. Bring to a simmer. Stirring often, cook until sauce thickens, 3-5 minutes.
4
Stir and cheese and cook until melted, 2-3 minutes.
5
Optional: For a smoother consistency, transfer sauce to a blender and blend until smooth. Return sauce to skillet.
6
Mix pepitas with the nutritional yeast and some salt in a small bowl.
7
Add cooked pasta and roasted red peppers to the sauce and stir to coat. Bring sauce back to a simmer a once it's heated through, transfer to a plate, top with pepita parmesan and serve.
lunch 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. Simple salad with celery, cucumber & tomato
128cal, 4p, 13c, 5f (per meal)
1 package (5.5 oz) (155g)
1 medium whole (2-3/5" dia) (123g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1 cucumber (8-1/4") (301g)
3 tbsp (45mL)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 2 days
1. Vegan chunky chili
537cal, 35p, 64c, 6f (per meal)
1/2 cup (126g)
2 tbsp (16g)
1 1/3 dash (1g)
2/3 cup, chopped (47g)
1/3 cup (67g)
1/3 cup (61g)
1/3 tsp (1g)
1/3 cup chopped (34g)
1/3 cup 1/2" pieces (33g)
1/3 cup (64g)
1/3 cup, chopped (50g)
1/3 cup, chopped (50g)
4 dash, ground (1g)
4 dash (3g)
1/3 medium (2-1/2" dia) (37g)
4 cup(s) (948mL)
4 cup, chopped (720g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.