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
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 (1425cal, 95g protein, 144g net carbs, 39g fat, 28g fiber per day) cannot be customized.
Day 1
1400cal, 90g protein, 111g net carbs, 51g fat, 37g fiber
1 can(s) (211cal, 4p, 42c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 pear(s) (113cal, 1p, 22c, 0f)
4 oz (295cal, 24p, 8c, 15f)
4 serving(s) (326cal, 11p, 16c, 19f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1400cal, 90g protein, 111g net carbs, 51g fat, 37g fiber
1 can(s) (211cal, 4p, 42c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 pear(s) (113cal, 1p, 22c, 0f)
4 oz (295cal, 24p, 8c, 15f)
4 serving(s) (326cal, 11p, 16c, 19f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1425cal, 93g protein, 176g net carbs, 28g fat, 25g fiber
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1 serving(s) (631cal, 31p, 102c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1425cal, 93g protein, 176g net carbs, 28g fat, 25g fiber
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1 serving(s) (631cal, 31p, 102c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1425cal, 97g protein, 139g net carbs, 43g fat, 20g fiber
3/4 serving(s) (408cal, 17p, 56c, 10f)
2 roll (154cal, 5p, 26c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1425cal, 97g protein, 139g net carbs, 43g fat, 20g fiber
3/4 serving(s) (408cal, 17p, 56c, 10f)
2 roll (154cal, 5p, 26c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1400cal, 104g protein, 156g net carbs, 26g fat, 34g fiber
1 serving(s) (437cal, 25p, 44c, 13f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
![Protein shake](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (32 items)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Walnuts
4 tbsp, shelled (25g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Pasta sauce
5/6 jar (24 oz) (569g)
Fruits and Fruit Juices
Pears
2 medium (356g)
Orange
2 orange (308g)
Spices and Herbs
Black pepper
1/4 tbsp (1g)
Salt
4 1/2 g (5g)
Ground cumin
4 dash (1g)
Paprika
2 tsp (5g)
Fresh thyme
2 dash (0g)
Vegetables and Vegetable Products
Frozen sugar snap peas
7 1/3 cup (1056g)
Tomato paste
1 tbsp (16g)
Canned crushed tomatoes
1 can (14.5 oz) (405g)
Carrots
1 medium (61g)
Garlic
1 1/2 clove(s) (5g)
Onion
1 1/6 medium (2-1/2" dia) (130g)
Fats and Oils
Olive oil
1/4 cup (55mL)
Oil
2 oz (60mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Lentils, raw
2 1/3 cup (448g)
Firm tofu
1 lbs (439g)
White beans, canned
1/2 can(s) (220g)
Beverages
Water
17 3/4 cup(s) (4197mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Dairy and Egg Products
Whole milk
1/4 gallon (840mL)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (242g)
Baked Products
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
Other
Sub roll(s)
1 roll(s) (85g)
Nutritional yeast
1 tsp (1g)
Vegan meatballs, frozen
4 meatball(s) (120g)
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/163/medium_thumb_ef8a60a7a24ee919e3a0a3ff93409646-1558498080.jpg)
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/668/medium_thumb_e7d95dbbae377aea449af029e0882c01-1558498380.jpg)
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116595/medium_thumb_c9377a67cb8d83b40d3ed430422fac88-1704238260.jpeg)
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
2. Lentils
115 cals, 8p, 17c, 0f (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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/381/medium_thumb_a5e7fd1dc1cfb4a404925aff4c752db4-1558498200.jpg)
3. Olive oil drizzled sugar snap peas
325 cals, 11p, 16c, 19f (per meal)
4 dash (0g)
4 dash (2g)
5 1/3 cup (768g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 4x. 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.
protein prep - 7 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/74/medium_thumb_f5ffbe3d0ee6a50b8c519317b87c9cb0-1558498020.jpg)
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/381/medium_thumb_a5e7fd1dc1cfb4a404925aff4c752db4-1558498200.jpg)
3. Olive oil drizzled sugar snap peas
120 cals, 4p, 6c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (288g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/31216/medium_thumb_ffca6e91a6bde2f293a7e85c154dad38-1673995200.jpg)
1. Lentil & tomato pasta
630 cals, 31p, 102c, 4f (per meal)
1 tbsp (16g)
1/4 tbsp (4mL)
4 dash (1g)
4 dash (1g)
7/8 cup(s) (207mL)
1 can (14.5 oz) (405g)
1 medium (61g)
1 clove(s) (3g)
1/2 large (75g)
3/4 cup (144g)
1/4 lbs (128g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116597/medium_thumb_e12f4a7ad87b050f385658c341244045-1704238740.jpeg)
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/98/medium_thumb_68d170b6c4d1f3be65cdb633fc35b264-1558498020.jpg)
1. Cheese ravioli
410 cals, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/117923/medium_thumb_f0c38445edb63ad7f275f1a59f07eda1-1705786920.jpeg)
3. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/31304/medium_thumb_26fe2e572f4757ebf027b83a40d83200-1674079740.jpg)
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 can(s) (220g)
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 tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
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.
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2996/medium_thumb_1fe8138aab60b4ecd7b38024b6ee9621-1563492780.jpg)
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.