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 (1350cal, 98g protein, 94g net carbs, 56g fat, 22g fiber per day) cannot be customized.
Day 1
1275cal, 93g protein, 79g net carbs, 52g fat, 30g fiber
2 serving(s) (393cal, 16p, 26c, 18f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1350cal, 106g protein, 96g net carbs, 52g fat, 23g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1350cal, 99g protein, 81g net carbs, 64g fat, 16g fiber
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1350cal, 96g protein, 114g net carbs, 47g fat, 22g fiber
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1350cal, 99g protein, 77g net carbs, 65g fat, 18g fiber
1 taco(s) (175cal, 8p, 2c, 14f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 container(s) (310cal, 25p, 33c, 8f)
1 can(s) (247cal, 18p, 23c, 7f)
3 serving(s) (203cal, 4p, 13c, 14f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1400cal, 104g protein, 84g net carbs, 62g fat, 21g fiber
1 taco(s) (175cal, 8p, 2c, 14f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 container(s) (310cal, 25p, 33c, 8f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1425cal, 90g protein, 124g net carbs, 52g fat, 25g fiber
3/4 serving(s) (450cal, 19p, 64c, 10f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (44 items)
Fats and Oils
Salad dressing
1 cup (214mL)
Oil
1 tbsp (15mL)
Other
Coleslaw mix
5 cup (450g)
Nutritional yeast
1/4 oz (6g)
Mixed greens
9 1/4 cup (278g)
Plant-based deli slices
7 slices (73g)
Meatless chik'n tenders
5 1/3 pieces (136g)
Guacamole
4 tbsp (62g)
Vegetables and Vegetable Products
Carrots
2 small (5-1/2" long) (100g)
Edamame, frozen, shelled
1 cup (118g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (327g)
Bell pepper
1 small (74g)
Mushrooms
1 1/2 oz (43g)
Ketchup
4 tsp (23g)
Baby carrots
16 medium (160g)
Fresh spinach
4 cup(s) (120g)
Nut and Seed Products
Almonds
1/2 cup, whole (80g)
Sunflower kernels
1 oz (28g)
Mixed nuts
2 3/4 tbsp (22g)
Roasted cashews
6 tbsp, halves and whole (51g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Seitan
6 oz (170g)
Spices and Herbs
Salt
3 dash (2g)
Black pepper
3 dash, ground (1g)
Rosemary
2 dash (0g)
Beverages
Water
11 1/2 cup(s) (2726mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Soy sauce
2 tsp (10mL)
Peanut butter
4 tbsp (65g)
Tempeh
1 lbs (454g)
Hummus
6 tbsp (90g)
Roasted peanuts
4 tbsp (37g)
Fruits and Fruit Juices
Lemon juice
1 tbsp (15mL)
Pears
3 medium (534g)
Avocados
1/2 avocado(s) (101g)
Baked Products
Tortillas
3 1/2 tortilla (approx 7-8" dia) (170g)
Bread
2 slice(s) (64g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (68g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Pasta sauce
1/4 jar (24 oz) (168g)
Dairy and Egg Products
Cheese
1/2 cup, shredded (57g)
Cheddar cheese
1/2 cup, shredded (57g)
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
6 oz (170g)
lunch prep - 1 days
1. Edamame slaw salad bowl
395 cals, 16p, 26c, 18f (per meal)
4 tbsp (60mL)
3 cup (270g)
2 small (5-1/2" long) (100g)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
dinner prep - 2 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Brown rice
170 cals, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Simple plant-based deli wrap
425 cals, 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.
lunch prep - 2 days
1. Bbq tempeh wrap
495 cals, 28p, 49c, 19f (per meal)
1 small (74g)
1 tsp (5mL)
2 tortilla (approx 7-8" dia) (98g)
2 cup (180g)
4 tbsp (68g)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
dinner prep - 1 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
dinner prep - 1 days
1. Crispy tenders
305 cals, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Carrots and hummus
165 cals, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
3. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz) container(s) (300g)
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
lunch prep - 1 days
1. Cheese tortellini
450 cals, 19p, 64c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.