1400 calorie intermittent fasting vegetarian meal plan

In just a few clicks, generate your own 1400 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 (1375cal, 108g protein, 100g net carbs, 53g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Spaghetti and meatless meatballs, milk, bread and butter
Avocado egg salad sandwich, lowfat greek yogurt
Tue
Wed
Grilled cheese with sun dried tomatoes & spinach, milk
Thu
Baked tofu, fruit juice, olive oil drizzled broccoli
Fri
Sat
Cheesy portabella pizzas, olive oil drizzled broccoli
Vegan bangers and cauliflower mash
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Dairy and Egg Products
Lowfat flavored greek yogurt
6 (5.3 oz) container(s) (900g)
Eggs
4 1/2 extra large (252g)
Butter
1 tsp (5g)
Whole milk
3 1/3 cup (802mL)
Provolone cheese
6 slice (1 oz) (168g)
Mozzarella cheese
6 tbsp (32g)
Parmesan cheese
1 1/2 tbsp (8g)
Cheddar cheese
6 tbsp, shredded (42g)
Baked Products
Bread
10 slice (320g)
Fruits and Fruit Juices
Avocados
3/4 avocado(s) (151g)
Fruit juice
24 fl oz (720mL)
Spices and Herbs
Garlic powder
2 tsp (6g)
Salt
1/10 oz (3g)
Black pepper
1/3 tsp (0g)
Oregano
3 dash, ground (1g)
Vegetables and Vegetable Products
Green onions
6 tbsp, chopped (38g)
Tomatoes
1/2 cup cherry tomatoes (84g)
Sun-dried tomatoes
3 oz (85g)
Fresh spinach
3/4 cup(s) (23g)
Frozen broccoli
4 1/2 cup (410g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Portabella cap
3 piece whole (423g)
Onion
3/4 small (53g)
Beverages
Water
9 cup(s) (2133mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Other
Vegan meatballs, frozen
4 meatball(s) (120g)
Vegan sausage
1 1/2 sausage (150g)
Frozen cauliflower
1 cup (128g)
Cereal Grains and Pasta
Uncooked dry pasta
5 1/3 oz (152g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (322g)
Pesto sauce
3 tbsp (48g)
Fats and Oils
Olive oil
2 1/2 tbsp (39mL)
Oil
3/4 tbsp (11mL)
Legumes and Legume Products
Extra firm tofu
24 oz (680g)
Soy sauce
3/4 cup (180mL)
Nut and Seed Products
Sesame seeds
1 1/2 tbsp (14g)
dinner prep - 3 days
1. Avocado egg salad sandwich
300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    3 slice (96g)
  • Avocados
    3/4 avocado(s) (151g)
  • Garlic powder
    1/2 tbsp (5g)
  • Salt
    3 dash (2g)
  • Green onions
    6 tbsp, chopped (38g)
  • Tomatoes, halved
    1/2 cup cherry tomatoes (84g)
  • Eggs, hard-boiled and chilled
    4 1/2 extra large (252g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Lowfat Greek yogurt
    310 cals, 25p, 33c, 8f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    2 (5.3 oz) container(s) (300g)
  • 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. Spaghetti and meatless meatballs
    445 cals, 21p, 67c, 7f (per meal)
  • Vegan meatballs, frozen
    4 meatball(s) (120g)
  • Uncooked dry pasta
    5 1/3 oz (152g)
  • Pasta sauce
    1/3 jar (24 oz) (224g)
  • Recipe has been scaled from original by 0.33x. 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
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • 3. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Butter
    4 dash (2g)
  • Bread
    1/2 slice (16g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 3 days
    1. Grilled cheese with sun dried tomatoes & spinach
    545 cals, 27p, 38c, 28f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Pesto sauce
    1 tbsp (16g)
  • Sun-dried tomatoes
    1 oz (28g)
  • Fresh spinach
    1/4 cup(s) (8g)
  • Olive oil
    1 tsp (5mL)
  • Provolone cheese
    2 slice (1 oz) (56g)
  • 1
    Divide the olive oil over the outside of each slice of bread.
    2
    On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
    3
    Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • dinner prep - 2 days
    1. Baked tofu
    340 cals, 33p, 8c, 18f (per meal)
  • ,
  • Extra firm tofu
    24 oz (680g)
  • Fresh ginger, peeled and grated
    1 1/2 slices (1" dia) (3g)
  • Sesame seeds
    1 1/2 tbsp (14g)
  • Soy sauce
    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. Fruit juice
    170 cals, 3p, 38c, 1f (per meal)
  • ,
  • Fruit juice
    12 fl oz (360mL)
  • 3. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • ,
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 cup (182g)
  • Olive oil
    2 tsp (10mL)
  • 1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    lunch prep - 1 days
    1. Cheesy portabella pizzas
    480 cals, 30p, 24c, 26f (per meal)
  • Portabella cap, stems pulled out
    3 piece whole (423g)
  • Mozzarella cheese, shredded
    6 tbsp (32g)
  • Parmesan cheese
    1 1/2 tbsp (8g)
  • Pasta sauce
    6 tbsp (98g)
  • Oregano
    3 dash, ground (1g)
  • Cheddar cheese
    6 tbsp, shredded (42g)
  • Garlic powder
    3 dash (1g)
  • Olive oil
    3/8 tsp (2mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C) and line a baking sheet with foil and grease the foil with the olive oil.
    2
    Place the mushroom caps on the sheet top-side down, and spoon the tomato sauce into each mushroom cap evenly.
    3
    Top each with the cheeses and spices.
    4
    Bake 25 minutes until cheese melts.
    2. Olive oil drizzled broccoli
    175 cals, 7p, 5c, 11f (per meal)
  • Black pepper
    1 1/4 dash (0g)
  • Salt
    1 1/4 dash (1g)
  • Frozen broccoli
    2 1/2 cup (228g)
  • Olive oil
    2 1/2 tsp (13mL)
  • Recipe has been scaled from original by 1.25x. 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 - 1 days
    1. Vegan bangers and cauliflower mash
    540 cals, 44p, 23c, 29f (per meal)
  • Onion, thinly sliced
    3/4 small (53g)
  • Vegan sausage
    1 1/2 sausage (150g)
  • Oil
    3/4 tbsp (11mL)
  • Frozen cauliflower
    1 cup (128g)
  • Recipe has been scaled from original by 0.75x. 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.
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