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 (1400cals, 108g protein, 108g net carbs, 49g fat 25g fiber per day) cannot be customized.
Day 1
1350cals, 111g protein, 102g net carbs, 49g fat 17g fiber per day
2 nuggets (110cal, 6p, 10c, 5f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1400cals, 125g protein, 105g net carbs, 46g fat 18g fiber per day
1 serving(s) (323cal, 14p, 25c, 16f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1400cals, 110g protein, 97g net carbs, 51g fat 29g fiber per day
1 wrap(s) (426cal, 27p, 43c, 14f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1425cals, 103g protein, 88g net carbs, 59g fat 32g fiber per day
1 sub(s) (554cal, 22p, 57c, 22f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1400cals, 90g protein, 135g net carbs, 44g fat 30g fiber per day
1 sub(s) (554cal, 22p, 57c, 22f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 serving(s) (416cal, 26p, 58c, 2f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1450cals, 112g protein, 121g net carbs, 46g fat 24g fiber per day
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 serving(s) (416cal, 26p, 58c, 2f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1350cals, 103g protein, 107g net carbs, 47g fat 23g fiber per day
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (385cal, 18p, 47c, 8f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (44 items)
Other
Vegan chik'n nuggets
2 nuggets (43g)
Farro
4 tbsp (52g)
Vegan sausage
7 sausage (700g)
Mixed greens
17 cup (510g)
Plant-based deli slices
7 slices (73g)
Coleslaw mix
6 cup (540g)
Sub roll(s)
2 roll(s) (170g)
Nutritional yeast
1 1/2 tbsp (6g)
Frozen cauliflower
2 1/4 cup (255g)
Vegetables and Vegetable Products
Ketchup
1/2 tbsp (9g)
Mushrooms
1/2 cup, chopped (35g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (179g)
Garlic
7 1/2 clove(s) (23g)
Bell pepper
2 medium (238g)
Onion
3 medium (2-1/2" dia) (310g)
Frozen mixed veggies
2 1/4 cup (304g)
Kale leaves
1 1/2 cup, chopped (60g)
Raw celery
1/2 stalk, medium (7-1/2" - 8" long) (20g)
Carrots
1 large (72g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Sunflower kernels
3 tbsp (36g)
Fruits and Fruit Juices
Banana
2 medium (7" to 7-7/8" long) (236g)
Nectarine
2 medium (2-1/2" dia) (284g)
Fruit juice
16 fl oz (480mL)
Beverages
Water
13 cup(s) (3041mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Dairy and Egg Products
Sliced cheese
2 3/4 oz (77g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Baked Products
Bread
2 slice(s) (64g)
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Spices and Herbs
Thyme, dried
1 tsp, ground (1g)
Black pepper
1 dash, ground (0g)
Salt
1 1/2 dash (1g)
Crushed red pepper
1 tsp (2g)
Fats and Oils
Olive oil
1/2 tbsp (8mL)
Salad dressing
1 cup (248mL)
Oil
2 1/4 oz (69mL)
Legumes and Legume Products
Hummus
1/3 lbs (153g)
Tempeh
3/4 lbs (340g)
Lentils, raw
3/4 cup (144g)
White beans, canned
1/2 can(s) (220g)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Vegetable broth
3 1/4 cup(s) (mL)
lunch prep - 1 days
1. Chik'n nuggets
110cal, 6p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Farro
93cal, 3p, 17c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Grilled cheese with mushrooms
323cal, 14p, 25c, 16f (per meal)
1 slice (3/4 oz ea) (21g)
2 slice(s) (64g)
1 tsp, ground (1g)
1/2 tbsp (8mL)
1/2 cup, chopped (35g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Nectarine
140cal, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
3. White rice
110cal, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 2 days
1. Crack slaw with tempeh
633cal, 43p, 24c, 32f (per meal)
1 1/2 clove (5g)
1 tbsp (15mL)
1 1/2 tbsp (18g)
1/2 tbsp (8mL)
3 cup (270g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Hummus cheesesteak sub
554cal, 22p, 57c, 22f (per meal)
1 roll(s) (85g)
1 slice (1 oz ea) (28g)
4 tbsp (62g)
4 dash (1g)
1 clove (3g)
1 medium (119g)
1/2 large (75g)
1 tsp (5mL)
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lentil and veggie soup
416cal, 26p, 58c, 2f (per meal)
2 1/4 cup (304g)
1 1/2 clove(s) (5g)
1 1/2 tbsp (6g)
1 1/2 cup, chopped (60g)
3 cup(s) (mL)
3/4 cup (144g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
541cal, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. 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. White bean cassoulet
385cal, 18p, 47c, 8f (per meal)
1 clove(s) (3g)
1/2 tbsp (8mL)
1/4 cup(s) (mL)
1/2 can(s) (220g)
1/2 medium (2-1/2" dia) (55g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1 large (72g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.