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

Generate 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: Sample plan

This sample plan (1500cal, 116g protein, 97g net carbs, 62g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Garlic pepper seitan, olive oil drizzled broccoli
Vegan grilled cheese, chunky canned soup (non-creamy)
Tue
Wed
Basic tofu sandwich
Vegan bangers and cauliflower mash, simple salad with celery, cucumber & tomato
Thu
Fri
Sat
Crispy tenders
Roasted tofu & veggies, simple salad with tomatoes and carrots
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Baked Products
Bread
14 2/3 oz (416g)
Other
Vegan cheese, sliced
8 1/2 slice(s) (171g)
Vegan sausage
3 sausage (300g)
Frozen cauliflower
2 1/4 cup (255g)
Mixed greens
4 1/4 package (5.5 oz) (670g)
Meatless chik'n tenders
12 pieces (306g)
Fats and Oils
Oil
1 3/4 oz (54mL)
Olive oil
2 1/2 oz (83mL)
Salad dressing
3/4 cup (186mL)
Vegan mayonnaise
2 1/4 tbsp (34g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Beverages
Water
1/2 gallon (2189mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Vegetables and Vegetable Products
Onion
1 2/3 medium (2-1/2" dia) (181g)
Garlic
3 1/3 clove(s) (10g)
Green pepper
2 2/3 tbsp, chopped (25g)
Frozen broccoli
6 cup (546g)
Tomatoes
6 1/4 medium whole (2-3/5" dia) (764g)
Cucumber
3 1/2 cucumber (8-1/4") (1054g)
Raw celery
7 stalk, medium (7-1/2" - 8" long) (280g)
Ketchup
3 tbsp (51g)
Carrots
2 medium (114g)
Romaine lettuce
1 1/4 hearts (625g)
Brussels sprouts
5/24 lb (95g)
Broccoli
6 2/3 tbsp chopped (38g)
Bell pepper
5/12 medium (50g)
Cereal Grains and Pasta
Seitan
10 2/3 oz (302g)
Spices and Herbs
Black pepper
1/16 oz (2g)
Salt
1/6 oz (5g)
Legumes and Legume Products
Firm tofu
9 slice(s) (756g)
Extra firm tofu
5/6 block (270g)
dinner prep - 2 days
1. Vegan grilled cheese
330 cals, 10p, 34c, 16f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Vegan cheese, sliced
    2 slice(s) (40g)
  • Oil
    1 tsp (5mL)
  • 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)
    370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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.
    protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • lunch prep - 2 days
    1. Garlic pepper seitan
    455 cals, 41p, 22c, 22f (per meal)
  • Olive oil
    2 2/3 tbsp (40mL)
  • Onion
    1/3 cup, chopped (53g)
  • Garlic, minced
    3 1/3 clove(s) (10g)
  • Green pepper
    2 2/3 tbsp, chopped (25g)
  • Seitan, chicken style
    10 2/3 oz (302g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Water
    4 tsp (20mL)
  • Salt
    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. Olive oil drizzled broccoli
    210 cals, 8p, 6c, 14f (per meal)
  • ,
  • Black pepper
    3 dash (0g)
  • Salt
    3 dash (1g)
  • Frozen broccoli
    6 cup (546g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    dinner prep - 3 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • ,
  • Onion, thinly sliced
    1 1/2 small (105g)
  • Vegan sausage
    3 sausage (300g)
  • Oil
    1 1/2 tbsp (23mL)
  • Frozen cauliflower
    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.
    2. Simple salad with celery, cucumber & tomato
    290 cals, 9p, 28c, 12f (per meal)
  • Salad dressing
    2/3 cup (158mL)
  • Tomatoes, diced
    3 1/2 medium whole (2-3/5" dia) (431g)
  • Cucumber, sliced
    3 1/2 cucumber (8-1/4") (1054g)
  • Raw celery, chopped
    7 stalk, medium (7-1/2" - 8" long) (280g)
  • Mixed greens
    3 1/2 package (5.5 oz) (543g)
  • Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix all vegetables in a large bowl.
    2
    Drizzle salad dressing over when serving.
    lunch prep - 3 days
    1. Basic tofu sandwich
    665 cals, 35p, 51c, 32f (per meal)
  • ,
  • Firm tofu, rinsed and patted dry
    3 slice(s) (252g)
  • Bread
    3 slice(s) (96g)
  • Mixed greens
    1 1/2 oz (43g)
  • Tomatoes
    3 slice, medium (1/4" thick) (60g)
  • Vegan cheese, sliced
    1 1/2 slice(s) (30g)
  • Vegan mayonnaise
    3/4 tbsp (11g)
  • Oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a skillet over medium-high heat. Add tofu and cook both sides until browned.
    2
    Season tofu with whichever spices you prefer.
    3
    Assemble the sandwich by using the bread, vegan mayo, tofu, and the veggies. Feel free to add any low-calorie veggies or condiments.
    lunch prep - 1 days
    1. Crispy tenders
    685 cals, 49p, 62c, 27f (per meal)
  • Meatless chik'n tenders
    12 pieces (306g)
  • Ketchup
    3 tbsp (51g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    dinner prep - 1 days
    1. Roasted tofu & veggies
    445 cals, 30p, 20c, 22f (per meal)
  • Extra firm tofu
    5/6 block (270g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Brussels sprouts, cut in half
    5/24 lb (95g)
  • Carrots, cut as desired
    1 1/4 medium (76g)
  • Broccoli, cut as desired
    6 2/3 tbsp chopped (38g)
  • Bell pepper, sliced
    5/12 medium (50g)
  • Onion, thickly sliced
    5/24 medium (2-1/2" dia) (23g)
  • Olive oil
    2 1/2 tsp (13mL)
  • Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    2. Simple salad with tomatoes and carrots
    245 cals, 10p, 18c, 8f (per meal)
  • Salad dressing
    2 tbsp (28mL)
  • Tomatoes, diced
    1 1/4 medium whole (2-3/5" dia) (154g)
  • Carrots, sliced
    5/8 medium (38g)
  • Romaine lettuce, roughly chopped
    1 1/4 hearts (625g)
  • Recipe has been scaled from original by 0.63x. 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.
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