1500 calorie intermittent fasting vegetarian meal plan w/ PDF

lunch prep - 1 days

1. Spinach parmesan pasta

365 cals, 13p, 44c, 13f (per meal)

For 1 Meal

2 oz (57g)

3/4 tbsp (11g)

1/2 clove(s) (2g)

1/4 package (~10 oz) (71g)

2 tbsp (13g)

1 dash (1g)

4 dash, ground (1g)

1/8 cup(s) (20mL)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Cook pasta according to its package. Set pasta aside when finished.

In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.

Add pasta, water, and spinach, stir together and cook until spinach has wilted.

Stir in parmesan and season with salt and pepper.

Serve.

2. Tomato and avocado salad

175 cals, 2p, 5c, 14f (per meal)

For 1 Meal

Onion

3/4 tbsp minced (11g)

Lime juice

3/4 tbsp (11mL)

Avocados, cubed

3/8 avocado(s) (75g)

Tomatoes, diced

3/8 medium whole (2-3/5" dia) (46g)

1/2 tsp (3mL)

1 1/2 dash (1g)

1 1/2 dash (1g)

1 1/2 dash, ground (0g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

dinner prep - 2 days

1. Bean & tofu goulash

435 cals, 25p, 44c, 13f (per meal)

Scale to:

4 dash (0g)

1 tbsp (7g)

1 tbsp (15mL)

1 clove (3g)

1 medium (2-1/2" dia) (110g)

Firm tofu, drained and diced

1/2 lbs (198g)

White beans, canned, drained & rinsed

1 15.5oz can (439g)

Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.

Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.

Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.

2. Lentils

290 cals, 20p, 42c, 1f (per meal)

Scale to:

Salt

1/4 tsp (1g)

Water

3 1/3 cup(s) (790mL)

Lentils, raw, rinsed

13 1/3 tbsp (160g)

Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.

Cooking instructions of lentils can vary. Follow package instructions if possible.

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.

protein prep - 7 days

1. Protein shake

165 cals, 36p, 1c, 1f (per meal)

Scale to: , 1 1/2 scoop

Water

1 1/2 cup(s) (356mL)

Protein powder

1 1/2 scoop (1/3 cup ea) (47g)

lunch prep - 2 days

1. Curried lentils

480 cals, 18p, 40c, 25f (per meal)

Scale to:

2/3 cup (128g)

1 1/3 cup(s) (316mL)

1 1/3 dash (1g)

1 cup (240mL)

4 tsp (20g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.

2. Simple sauteed spinach

150 cals, 5p, 4c, 11f (per meal)

Scale to:

1 1/2 clove (5g)

3 dash, ground (1g)

3 dash (2g)

1 1/2 tbsp (23mL)

12 cup(s) (360g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Heat the oil in the pan over medium heat.

Add the garlic and sauté for a minute or two until fragrant.

Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.

Serve.

dinner prep - 2 days

1. Bbq cauliflower wings

535 cals, 28p, 80c, 4f (per meal)

Scale to:

1/2 cup (143g)

4 dash (3g)

1/2 cup (30g)

2 head small (4" dia.) (530g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.

In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.

Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.

Bake for 25-30 minutes or until crisp. Remove from oven and set aside.

Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.

Toss florets with the barbeque sauce. Serve.

2. Lentils

175 cals, 12p, 25c, 1f (per meal)

Scale to:

Salt

1 dash (1g)

Water

2 cup(s) (474mL)

Lentils, raw, rinsed

1/2 cup (96g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Cooking instructions of lentils can vary. Follow package instructions if possible.

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. Vegan meatball sub

470 cals, 28p, 54c, 12f (per meal)

Scale to: , 1 sub(s)

Sub roll(s)

1 roll(s) (85g)

Nutritional yeast

1 tsp (1g)

Pasta sauce

4 tbsp (65g)

Vegan meatballs, frozen

4 meatball(s) (120g)

Cook vegan meatballs according to package.

Heat up pasta sauce on stove or in microwave.

When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.

Serve.

2. Tomato and avocado salad

175 cals, 2p, 5c, 14f (per meal)

Scale to:

Onion

1 1/2 tbsp minced (23g)

Lime juice

1 1/2 tbsp (23mL)

Avocados, cubed

3/4 avocado(s) (151g)

Tomatoes, diced

3/4 medium whole (2-3/5" dia) (92g)

1 tsp (6mL)

3 dash (1g)

3 dash (2g)

3 dash, ground (1g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.

Meanwhile, prepare the avocado and tomato.

Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.

Serve chilled.

dinner prep - 1 days

1. Cheese ravioli

410 cals, 17p, 56c, 10f (per meal)

For 1 Meal

Pasta sauce

1/4 jar (24 oz) (168g)

Frozen cheese ravioli

6 oz (170g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Prepare the ravioli as instructed on the package.

Top with pasta sauce and enjoy.

2. Edamame & beet salad

255 cals, 14p, 19c, 11f (per meal)

For 1 Meal

Balsamic vinaigrette

1 1/2 tbsp (23mL)

Beets, precooked (canned or refrigerated), chopped

3 beets (2" dia, sphere) (150g)

Edamame, frozen, shelled

3/4 cup (89g)

Mixed greens

1 1/2 cup (45g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Cook edamame according to package instructions.

Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.

lunch prep - 2 days

1. Lentil Soup

540 cals, 26p, 61c, 15f (per meal)

Scale to:

Onion, chopped

1/2 medium (2-1/2" dia) (55g)

Carrots, diced

1 medium (61g)

Raw celery, chopped

1 stalk, medium (7-1/2" - 8" long) (40g)

Garlic, minced

1 clove(s) (3g)

Oregano, dried

4 dash, leaves (1g)

Canned crushed tomatoes

1/2 can (14.5 oz) (203g)

Lentils, raw

1 cup (192g)

Water

4 cup(s) (948mL)

Fresh spinach, thinly sliced

1/4 cup(s) (8g)

4 dash (3g)

2 dash, ground (1g)

2 tbsp (30mL)

4 dash, leaves (0g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.

Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.