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
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 (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
15 1/2 oz (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
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 tsp (1g)
Sub roll(s)
1 roll(s) (85g)
lunch prep - 2 days
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.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
dinner prep - 2 days
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.
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.
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
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 2 days
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.
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
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 (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
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.
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
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.
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
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.
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
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
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.
