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

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 (1450cal, 103g protein, 121g net carbs, 41g fat, 44g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Chunky canned soup (non-creamy)
Black bean and salsa soup, fruit juice
Tue
Wed
Chunky canned soup (creamy), sunflower seeds
Thu
Quinoa and black beans
Fri
Sat
Tofu spinach salad, grapes
Teriyaki seitan with veggies and rice, fruit juice
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Fruits and Fruit Juices
Fruit juice
26 2/3 fl oz (800mL)
Grapes
1 cup (92g)
Avocados
3/8 avocado(s) (75g)
Lemon juice
1 1/2 tbsp (23mL)
Legumes and Legume Products
Black beans
5 (15.5oz) can (2213g)
Soy sauce
1 1/2 tbsp (23mL)
Firm tofu
3/8 package (16 oz) (170g)
Soups, Sauces, and Gravies
Vegetable broth
3 3/4 cup(s) (mL)
Salsa
1 3/4 cup (439g)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
Spices and Herbs
Ground cumin
1 tbsp (6g)
Cayenne pepper
1/4 tsp (0g)
Salt
1/2 tsp (3g)
Black pepper
1/4 tsp, ground (0g)
Dairy and Egg Products
Sour cream
6 3/4 tbsp (81g)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Nut and Seed Products
Sunflower kernels
4 2/3 oz (132g)
Fats and Oils
Oil
1 oz (32mL)
Vegetables and Vegetable Products
Onion
5/6 medium (2-1/2" dia) (92g)
Garlic
4 clove(s) (12g)
Frozen corn kernels
13 1/3 tbsp (113g)
Tomatoes
4 1/2 cherry tomatoes (77g)
Fresh spinach
2 1/4 cup(s) (68g)
Frozen mixed veggies
3/8 package (10 oz ea) (108g)
Cereal Grains and Pasta
Quinoa, uncooked
10 tbsp (106g)
Seitan
4 1/2 oz (128g)
Long-grain white rice
3 tbsp (35g)
Other
Teriyaki sauce
2 tbsp (29mL)
dinner prep - 3 days
1. Black bean and salsa soup
580 cals, 33p, 58c, 7f (per meal)
  • Black beans
    3 1/2 (15.5oz) can (1482g)
  • Vegetable broth
    2 1/2 cup(s) (mL)
  • Salsa, chunky
    1 3/4 cup (439g)
  • Ground cumin
    1/2 tbsp (4g)
  • Sour cream
    6 3/4 tbsp (81g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
    2
    Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
    3
    Top with sour cream when serving.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 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 - 2 days
    1. Chunky canned soup (non-creamy)
    620 cals, 45p, 58c, 17f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    5 can (~19 oz) (2630g)
  • Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 3 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    3 can (~19 oz) (1599g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Sunflower seeds
    270 cals, 13p, 4c, 21f (per meal)
  • Sunflower kernels
    4 1/2 oz (128g)
  • dinner prep - 2 days
    1. Quinoa and black beans
    650 cals, 33p, 83c, 7f (per meal)
  • Oil
    1 tsp (4mL)
  • Onion, chopped
    5/6 medium (2-1/2" dia) (92g)
  • Garlic, chopped
    2 1/2 clove(s) (8g)
  • Quinoa, uncooked
    10 tbsp (106g)
  • Vegetable broth
    1 1/4 cup(s) (mL)
  • Ground cumin
    1 tsp (2g)
  • Cayenne pepper
    1/4 tsp (0g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1/4 tsp, ground (0g)
  • Frozen corn kernels
    13 1/3 tbsp (113g)
  • Black beans, rinsed and drained
    1 2/3 (15.5oz) can (732g)
  • Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
    2
    Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
    3
    Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
    lunch prep - 1 days
    1. Tofu spinach salad
    555 cals, 22p, 13c, 43f (per meal)
  • Sunflower kernels
    1 tsp (5g)
  • Garlic, diced
    1 1/2 clove(s) (5g)
  • Avocados, cubed
    3/8 avocado(s) (75g)
  • Soy sauce
    1 1/2 tbsp (23mL)
  • Ground cumin
    3 dash (1g)
  • Lemon juice
    1 1/2 tbsp (23mL)
  • Oil, divided
    1 1/2 tbsp (23mL)
  • Tomatoes
    4 1/2 cherry tomatoes (77g)
  • Fresh spinach
    2 1/4 cup(s) (68g)
  • Firm tofu, drained, pressed, and cubed
    3/8 package (16 oz) (170g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, mix together the soy sauce, garlic, cumin, and half of the oil.
    2
    Add in the cubed tofu and mix until well-coated.
    3
    Optional: wrap in plastic and marinade in the refrigerator for a few hours or overnight.
    4
    Preheat the oven to 400 F (200 C).
    5
    Place some greased parchment paper onto a baking sheet. Add tofu.
    6
    Bake in oven for 30 minutes, flipping halfway through.
    7
    Assemble salad by placing the tofu, tomatoes, and avocado on a bed of spinach.
    8
    Top with lemon juice, sunflower kernels, remaining oil, and salt/pepper to taste.
    9
    Toss and serve.
    10
    Storage note: if meal prepping, store extra tofu in an airtight container in the fridge. Mix the dressing and store separately also in an airtight container in the fridge. Mix all elements together right before eating.
    2. Grapes
    60 cals, 1p, 9c, 0f (per meal)
  • Grapes
    1 cup (92g)
  • dinner prep - 1 days
    1. Teriyaki seitan with veggies and rice
    505 cals, 42p, 58c, 10f (per meal)
  • Seitan, cut into strips
    4 1/2 oz (128g)
  • Oil
    1 tsp (6mL)
  • Teriyaki sauce
    2 tbsp (30mL)
  • Frozen mixed veggies
    3/8 package (10 oz ea) (108g)
  • Long-grain white rice
    3 tbsp (35g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Cook the rice and frozen veggies according to their packages. Set aside.
    2
    Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
    3
    Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
    4
    Serve over rice.
    2. Fruit juice
    155 cals, 2p, 34c, 1f (per meal)
  • Fruit juice
    10 2/3 fl oz (320mL)
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