1500 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1500 calorie intermittent fasting vegan 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 (1475cals, 104g protein, 135g net carbs, 42g fat 38g fiber per day) cannot be customized.
Day 1
1450cals, 104g protein, 147g net carbs, 31g fat 43g fiber per day
7 nuggets (386cal, 21p, 36c, 16f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
1 2/3 serving(s) (649cal, 33p, 83c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1525cals, 106g protein, 152g net carbs, 34g fat 44g fiber per day
1 sandwich(es) (331cal, 10p, 34c, 16f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 2/3 serving(s) (649cal, 33p, 83c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1475cals, 94g protein, 122g net carbs, 56g fat 27g fiber per day
1 sandwich(es) (331cal, 10p, 34c, 16f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/2 serving(s) (556cal, 20p, 48c, 26f)
1 cup(s) (55cal, 1p, 5c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1450cals, 108g protein, 114g net carbs, 44g fat 44g fiber per day
1 serving(s) (554cal, 34p, 27c, 24f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 1/2 serving(s) (429cal, 32p, 48c, 5f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1525cals, 101g protein, 148g net carbs, 44g fat 32g fiber per day
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/2 serving(s) (429cal, 32p, 48c, 5f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1525cals, 108g protein, 125g net carbs, 51g fat 33g fiber per day
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 serving(s) (342cal, 31p, 16c, 17f)
3 serving(s) (294cal, 11p, 21c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1475cals, 108g protein, 137g net carbs, 35g fat 43g fiber per day
2 serving(s) (535cal, 28p, 80c, 4f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1 serving(s) (342cal, 31p, 16c, 17f)
3 serving(s) (294cal, 11p, 21c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (48 items)
Fruits and Fruit Juices
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Lime juice
1 tsp (6mL)
Avocados
1/2 avocado(s) (101g)
Other
Soy milk, unsweetened
5 cup (1241mL)
Vegan chik'n nuggets
7 nuggets (151g)
Vegan cheese, sliced
4 slice(s) (80g)
Diced tomatoes
1 1/3 can(s) (555g)
Mixed greens
9 1/2 cup (285g)
Nutritional yeast
1/2 cup (30g)
Vegetables and Vegetable Products
Ketchup
1 3/4 tbsp (30g)
Garlic
5 1/2 clove(s) (16g)
Frozen corn kernels
13 1/4 tbsp (113g)
Onion
1 3/4 medium (2-1/2" dia) (193g)
Kale leaves
1 3/4 cup, chopped (70g)
Sweet potatoes
7/8 sweetpotato, 5" long (184g)
Romaine lettuce
3 hearts (1500g)
Carrots
1 1/2 medium (92g)
Tomatoes
3 medium whole (2-3/5" dia) (369g)
Green pepper
2 tbsp, chopped (19g)
Cauliflower
2 head small (4" dia.) (530g)
Spices and Herbs
Black pepper
1/4 tbsp, ground (2g)
Salt
1/2 tbsp (9g)
Cayenne pepper
1/4 tsp (0g)
Ground cumin
1/4 tbsp (2g)
Chili powder
1/4 tbsp (2g)
Taco seasoning mix
3/4 packet (26g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Salsa
3 tbsp (54g)
Barbecue sauce
1/2 cup (143g)
Fats and Oils
Oil
1 oz (27mL)
Salad dressing
1 cup (218mL)
Olive oil
2 tbsp (31mL)
Legumes and Legume Products
Black beans
1 2/3 can(s) (732g)
Chickpeas, canned
3/8 can (168g)
Peanut butter
3 oz (80g)
Chili beans
1/2 can (~16 oz) (224g)
White beans, canned
1/2 can(s) (220g)
Vegetarian burger crumbles
1/2 package (12 oz) (170g)
Refried beans
1/2 cup (121g)
Tempeh
4 oz (113g)
Cereal Grains and Pasta
Quinoa, uncooked
10 tbsp (106g)
Long-grain white rice
2 3/4 tbsp (31g)
Seitan
1/2 lbs (227g)
Beverages
Water
2/3 gallon (2611mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Baked Products
Bread
10 slice (320g)
Sweets
Jelly
6 tbsp (126g)
lunch prep - 1 days
1. Chik'n nuggets
386cal, 21p, 36c, 16f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Quinoa and black beans
649cal, 33p, 83c, 7f (per meal)
1/4 tsp, ground (0g)
1/2 tsp (3g)
1/4 tsp (0g)
1 1/4 cup(s) (mL)
2 1/2 clove(s) (8g)
1 tsp (4mL)
1 2/3 can(s) (732g)
13 1/3 tbsp (113g)
1 tsp (2g)
10 tbsp (106g)
5/6 medium (2-1/2" dia) (92g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Vegan grilled cheese
331cal, 10p, 34c, 16f (per meal)
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
2. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. African peanut & chickpea stew
556cal, 20p, 48c, 26f (per meal)
1/4 tbsp (2g)
3/8 can (168g)
2 tbsp (32g)
3/8 sweetpotato, 5" long (79g)
1 tsp (6mL)
3/8 can(s) (158g)
3/8 small (26g)
1 tsp (6mL)
3/4 cup, chopped (30g)
1 cup(s) (mL)
3/8 clove (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a soup pot, heat oil over medium heat. Add onion and saute for 10-15 minutes, until onions are softened. Stir in garlic and chili powder and cook for about 1 minute, until fragrant.
2
Add in broth, sweet potatoes, tomatoes (and liquid), peanut butter, and a pinch of salt. Stir thoroughly until peanut butter is fully incorporated. Bring to a simmer, cover, and cook for about 20 minutes until sweet potatoes are soft.
3
Stir in chickpeas and kale and continue cooking a couple more minutes until chickpeas are heated through and kale has wilted. Serve with a splash of lime juice (optional).
2. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Simple vegan chili
429cal, 32p, 48c, 5f (per meal)
1/2 28oz can (397g)
1/2 can (~16 oz) (224g)
1/2 can(s) (220g)
1/2 package (12 oz) (170g)
1/2 packet (18g)
1/2 small (35g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix the tomatoes, onion, white beans, chili beans, and taco seasoning mix in a large pot over medium heat. Bring to a boil.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through. 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 - 1 days
1. Tempeh taco salad bowl
554cal, 34p, 27c, 24f (per meal)
1/2 tsp (3mL)
1/2 cup (121g)
3 tbsp (54g)
1/2 cup (15g)
1/2 avocado(s) (101g)
1 tbsp (9g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. 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.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
573cal, 17p, 83c, 16f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
dinner prep - 2 days
1. Garlic pepper seitan
342cal, 31p, 16c, 17f (per meal)
1 dash (1g)
1 tbsp (15mL)
2 dash, ground (1g)
1/2 lbs (227g)
2 tbsp, chopped (19g)
2 1/2 clove(s) (8g)
4 tbsp, chopped (40g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Simple salad with tomatoes and carrots
294cal, 11p, 21c, 10f (per meal)
3 hearts (1500g)
1 1/2 medium (92g)
3 medium whole (2-3/5" dia) (369g)
1/4 cup (68mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
1 tsp (6mL)
1/2 sweetpotato, 5" long (105g)
1 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.