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 (1475cal, 105g protein, 125g net carbs, 51g fat, 28g fiber per day) cannot be customized.
Day 1
1450cal, 109g protein, 119g net carbs, 44g fat, 36g fiber
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 serving(s) (342cal, 18p, 25c, 14f)
1 serving(s) (437cal, 25p, 44c, 13f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1475cal, 110g protein, 130g net carbs, 47g fat, 26g fiber
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
1 serving(s) (85cal, 3p, 9c, 3f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 serving(s) (437cal, 25p, 44c, 13f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1550cal, 101g protein, 115g net carbs, 64g fat, 25g fiber
1 serving(s) (286cal, 14p, 30c, 7f)
1/4 cup (136cal, 0p, 31c, 0f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1 1/3 serving(s) (184cal, 2p, 16c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1550cal, 101g protein, 115g net carbs, 64g fat, 25g fiber
1 serving(s) (286cal, 14p, 30c, 7f)
1/4 cup (136cal, 0p, 31c, 0f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1 1/3 serving(s) (184cal, 2p, 16c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1475cal, 114g protein, 147g net carbs, 31g fat, 39g fiber
1 burrito(s) (523cal, 37p, 57c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 2/3 serving(s) (474cal, 30p, 66c, 3f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1450cal, 100g protein, 123g net carbs, 52g fat, 23g fiber
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (410cal, 17p, 35c, 19f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1450cal, 100g protein, 123g net carbs, 52g fat, 23g fiber
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (410cal, 17p, 35c, 19f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (47 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Vegetable broth
5 2/3 cup(s) (mL)
Salsa
2 tbsp (32g)
Fats and Oils
Balsamic vinaigrette
2 tbsp (30mL)
Salad dressing
1/3 lbs (157mL)
Oil
2 oz (57mL)
Olive oil
2 oz (60mL)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (543g)
Cucumber
2 cucumber (8-1/4") (652g)
Purple onions
1 small (70g)
Garlic
9 clove(s) (27g)
Onion
1 1/2 medium (2-1/2" dia) (163g)
Raw celery
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
Frozen mixed veggies
9 1/3 oz (265g)
Kale leaves
6 cup, chopped (391g)
Carrots
1 lbs (453g)
Green pepper
2 3/4 tbsp, chopped (25g)
Other
Mixed greens
2 package (5.5 oz) (338g)
Teriyaki sauce
1 3/4 tbsp (26mL)
Nutritional yeast
4 1/4 g (4g)
Snow peas
3/8 cup (32g)
Vegan meatballs, frozen
9 meatball(s) (270g)
Soy milk, unsweetened
1/4 gallon (840mL)
Spices and Herbs
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Rosemary
1/2 tbsp (2g)
Salt
4 dash (3g)
Black pepper
1/3 tsp, ground (1g)
Ground cumin
2 tsp (4g)
Crushed red pepper
1 tsp (2g)
Legumes and Legume Products
Firm tofu
1/2 lbs (198g)
White beans, canned
1 15.5oz can (439g)
Chickpeas, canned
1 can (448g)
Lentils, raw
1 cup (176g)
Black beans
4 oz (113g)
Beverages
Water
3/4 gallon (2995mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Seitan
1 lbs (501g)
Long-grain white rice
2 3/4 tbsp (31g)
Nut and Seed Products
Roasted cashews
1 1/4 cup, halves and whole (171g)
Almonds
1 oz (23 whole kernels) (31g)
Fruits and Fruit Juices
Dried cranberries
1/2 cup (80g)
Lemon juice
2 tbsp (30mL)
Baked Products
Tortillas
1 tortilla (approx 10" dia) (72g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 box (8 oz) (170g)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 15.5oz can (439g)
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. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
450 cals, 37p, 52c, 8f (per meal)
4 oz (113g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
1/3 package (10 oz ea) (96g)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
3. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
1/3 package (5.5 oz) (52g)
1 tbsp (15mL)
1/3 medium whole (2-3/5" dia) (41g)
1/3 cucumber (8-1/4") (100g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Chickpea & kale soup
285 cals, 14p, 30c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (134g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
2. Roasted cashews
315 cals, 8p, 15c, 24f (per meal)
6 tbsp, halves and whole (51g)
dinner prep - 2 days
1. Garlic pepper seitan
455 cals, 41p, 22c, 22f (per meal)
2 2/3 tbsp (40mL)
1/3 cup, chopped (53g)
3 1/3 clove(s) (10g)
2 2/3 tbsp, chopped (25g)
2/3 lbs (302g)
1/3 tsp, ground (1g)
4 tsp (20mL)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.67x. 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. Carrot fries
185 cals, 2p, 16c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
dinner prep - 1 days
1. Lentil and veggie soup
475 cals, 30p, 66c, 3f (per meal)
6 2/3 tbsp (80g)
1 2/3 cup(s) (mL)
13 1/3 tbsp, chopped (56g)
2 1/2 tsp (3g)
5/6 clove(s) (3g)
1 1/4 cup (169g)
Recipe has been scaled from original by 0.42x. 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 salad with celery, cucumber & tomato
215 cals, 7p, 21c, 8f (per meal)
5/6 package (5.5 oz) (129g)
2 1/2 tbsp (38mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 cucumber (8-1/4") (251g)
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 1 days
1. Seitan & bean wrap
525 cals, 37p, 57c, 11f (per meal)
1/2 tsp (3mL)
1 tsp (1g)
4 tbsp (8g)
1 tsp (2g)
2 tbsp (32g)
4 oz (113g)
1 tortilla (approx 10" dia) (72g)
3 oz (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat. Add the seitan strips and cook until browned and crispy, a few minutes on each side.
2
Remove seitan from the pan and set aside.
3
Add the black beans, salsa, cumin, and nutritional yeast to the skillet and cook for a few minutes until warmed through.
4
On the torilla, place the mixed greens in the center and top with seitan, and then bean mixture.
5
Wrap up tortilla and serve.
6
Leftover Notes: Once ingredients have cooled you can make the burrito, wrap it in plastic wrap, freeze it, and use the microwave when ready to reheat. Alternatively you can store seitan and bean mixtures in an airtight container in the fridge then reheat and make the burrito.
lunch prep - 2 days
1. Rice pilaf with meatless meatballs
560 cals, 31p, 74c, 12f (per meal)
3/8 cup (32g)
9 cherry tomatoes (153g)
9 meatball(s) (270g)
3/4 box (8 oz) (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lentil kale salad
410 cals, 17p, 35c, 19f (per meal)
1 tsp (2g)
2 cup(s) (474mL)
1 tsp (2g)
2 clove(s) (6g)
2 tbsp (30mL)
2 tbsp, slivered (14g)
2 tbsp (30mL)
3 cup, chopped (201g)
1/2 cup (96g)
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
