1500 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1500 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 (1400cal, 105g protein, 103g net carbs, 54g fat, 23g fiber per day) cannot be customized.
Day 1
1450cal, 102g protein, 71g net carbs, 76g fat, 19g fiber
1 sandwich(es) (452cal, 15p, 34c, 25f)
6 cracker(s) (101cal, 2p, 13c, 4f)
1 serving(s) (359cal, 27p, 16c, 18f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1450cal, 109g protein, 66g net carbs, 76g fat, 18g fiber
1 1/2 serving(s) (485cal, 21p, 38c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (359cal, 27p, 16c, 18f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1375cal, 99g protein, 102g net carbs, 54g fat, 22g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1375cal, 99g protein, 102g net carbs, 54g fat, 22g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1450cal, 108g protein, 143g net carbs, 39g fat, 28g fiber
1 burrito(s) (523cal, 37p, 57c, 11f)
2 cup(s) (110cal, 2p, 9c, 7f)
1 serving(s) (451cal, 19p, 62c, 9f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1425cal, 107g protein, 120g net carbs, 44g fat, 28g fiber
6 oz (443cal, 36p, 12c, 23f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
1 serving(s) (451cal, 19p, 62c, 9f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1350cal, 111g protein, 120g net carbs, 34g fat, 28g fiber
6 oz (443cal, 36p, 12c, 23f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (53 items)
Vegetables and Vegetable Products
Eggplant
1/2 small (229g)
Garlic
1 clove (3g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (309g)
Fresh spinach
4 cup(s) (120g)
Mushrooms
1 3/4 cup, chopped (123g)
Zucchini
4 large (1292g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Onion
1 small (70g)
Fresh parsley
4 tbsp chopped (15g)
Kale leaves
2 1/2 cup, chopped (100g)
Bell pepper
1/2 large (82g)
Fats and Oils
Olive oil
2 3/4 tbsp (41mL)
Oil
1/4 cup (53mL)
Salad dressing
6 tbsp (90mL)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Pasta sauce
1 cup (260g)
Salsa
2 tbsp (32g)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Crackers
6 crackers (21g)
Bread
3 slice(s) (96g)
Flour tortillas
3 tortilla (approx 10" dia) (216g)
Dairy and Egg Products
Cheese
1 slice (1 oz each) (28g)
String cheese
6 stick (168g)
Sliced cheese
1 1/2 slice (3/4 oz ea) (32g)
Goat cheese
4 oz (113g)
Nonfat greek yogurt, plain
1 2/3 container (280g)
Other
Nutritional yeast
1 tbsp (4g)
Mixed greens
2 3/4 cup (83g)
Plant-based deli slices
14 slices (146g)
Sriracha chili sauce
2 tsp (10g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Lemon juice
3/4 tbsp (11mL)
Cereal Grains and Pasta
Seitan
1/2 lbs (255g)
Brown rice
1 1/3 cup (227g)
Long-grain white rice
2/3 cup (123g)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Sunflower kernels
2 1/2 oz (71g)
Beverages
Water
12 3/4 cup(s) (3015mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Thyme, dried
1/2 tbsp, ground (2g)
Salt
1 tsp (5g)
Black pepper
1/4 tbsp, ground (2g)
Red wine vinegar
1/2 tbsp (8mL)
Dried dill weed
1/2 tbsp (2g)
Ground cumin
1 tsp (2g)
Ground ginger
2 dash (0g)
Garlic powder
4 dash (2g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Chickpeas, canned
1 can (448g)
Black beans
4 oz (113g)
Tempeh
1 lbs (454g)
Soy sauce
1 tbsp (15mL)
lunch prep - 1 days
1. Eggplant pesto sandwich
450 cals, 15p, 34c, 25f (per meal)
1/2 small (229g)
1/2 tbsp (8mL)
1 tbsp (16g)
1 clove (3g)
1 roll (3-1/2" dia) (57g)
3 slice(s), thin/small (45g)
1 slice (1 oz each) (28g)
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
2. Crackers
100 cals, 2p, 13c, 4f (per meal)
6 crackers (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Grilled cheese with mushrooms
485 cals, 22p, 38c, 25f (per meal)
3/4 cup, chopped (53g)
3/4 tbsp (11mL)
1/2 tbsp, ground (2g)
3 slice(s) (96g)
1 1/2 slice (3/4 oz ea) (32g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 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.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
385 cals, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. 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
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
450 cals, 19p, 62c, 9f (per meal)
1 small (70g)
2 tsp (10g)
4 tbsp (70g)
1 can (448g)
1/2 cup (93g)
4 tbsp chopped (15g)
2 tsp (10mL)
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before 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.
2. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Brown rice
155 cals, 3p, 31c, 1f (per meal)
1/2 cup (84g)
1/3 tsp (2g)
7/8 cup(s) (211mL)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Tempeh & mushroom stir fry
445 cals, 33p, 49c, 8f (per meal)
1 tbsp (15mL)
1/2 large (82g)
1 cup, chopped (70g)
4 tbsp (48g)
2 dash (0g)
4 dash (2g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. White rice
110 cals, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
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.