1500 calorie intermittent fasting vegetarian meal plan

	Lunch	Dinner
Mon	Barbeque tempeh sandwiches, lowfat greek yogurt Pick days Swap	Chunky canned soup (creamy), string cheese Pick days Swap
Tue
Wed
Thu	Tasty breaded seitan, simple sauteed spinach Pick days Swap	Seitan salad, lowfat yogurt, tomato soup Pick days Swap
Fri
Sat	Garlic pepper seitan, simple mixed greens salad Pick days Swap	Chunky canned soup (non-creamy), blueberries and cream Pick days Swap

dinner prep - 3 days

1. Chunky canned soup (creamy)

530 cals, 19p, 45c, 26f (per meal)

Scale to: , 4 1/2 can(s)

Chunky canned soup (creamy varieties)

4 1/2 can (~19 oz) (2399g)

Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. String cheese

165 cals, 13p, 3c, 11f (per meal)

Scale to: , 2 stick(s)

String cheese

2 stick (56g)

protein prep - 6 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 - 3 days

1. Barbeque tempeh sandwiches

465 cals, 19p, 66c, 13f (per meal)

Scale to: , 3 sandwich(es)

Barbecue sauce

3/4 cup (215g)

Tempeh, crumbled

6 oz (170g)

Oil

3/4 tbsp (11mL)

Red bell pepper, seeded and chopped

3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89g)

Kaiser rolls

3 roll (3-1/2" dia) (171g)

Green pepper, seeded and chopped

3/4 medium (89g)

Onion, chopped

3/4 medium (2-1/2" dia) (83g)

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

Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.

Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.

Spoon the tempeh mixture onto kaiser rolls, and serve.

2. Lowfat Greek yogurt

155 cals, 12p, 16c, 4f (per meal)

Scale to: , 1 container(s)

Lowfat flavored greek yogurt

1 (5.3 oz) container(s) (150g)

dinner prep - 2 days

1. Seitan salad

360 cals, 27p, 16c, 18f (per meal)

Scale to:

Oil

2 tsp (10mL)

Nutritional yeast

2 tsp (3g)

Salad dressing

2 tbsp (30mL)

Avocados, sliced

1/2 avocado(s) (101g)

Tomatoes, halved

12 cherry tomatoes (204g)

Fresh spinach

4 cup(s) (120g)

Seitan, sliced

6 oz (170g)

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

Heat oil in a skillet over medium heat.

Add in sliced seitan and cook until browned, about 5 minutes.

Transfer to a bed of spinach.

Top with tomatoes, avocado, salad dressing and nutritional yeast.

2. Lowfat yogurt

180 cals, 8p, 32c, 2f (per meal)

Scale to: , 1 container(s)

Lowfat flavored yogurt

1 container (6 oz) (170g)

3. Tomato soup

105 cals, 2p, 21c, 1f (per meal)

Scale to: , 1 can(s)

Condensed canned tomato soup

1 can (10.5 oz) (298g)

Prepare according to instructions on package.

lunch prep - 2 days

1. Tasty breaded seitan

560 cals, 46p, 37c, 24f (per meal)

Scale to:

Seitan

10 2/3 oz (302g)

Bread crumbs

7 tbsp (48g)

Garlic powder

1 1/3 tsp (4g)

Ground coriander

2/3 tsp (1g)

Ground cumin

2/3 tsp (1g)

Black pepper

1 1/3 dash, ground (0g)

Soy sauce

2 2/3 tbsp (40mL)

Oil

2 2/3 tbsp (40mL)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.

Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.

2. Simple sauteed spinach

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

Scale to:

Garlic, diced

1 1/2 clove (5g)

Black pepper

3 dash, ground (1g)

Salt

3 dash (2g)

Olive oil

1 1/2 tbsp (23mL)

Fresh spinach

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.

lunch prep - 1 days

1. Garlic pepper seitan

455 cals, 41p, 22c, 22f (per meal)

For 1 Meal

Olive oil

4 tsp (20mL)

Onion

2 2/3 tbsp, chopped (27g)

Garlic, minced

1 2/3 clove(s) (5g)

Green pepper

4 tsp, chopped (12g)

Seitan, chicken style

5 1/3 oz (151g)

Black pepper

1 1/3 dash, ground (0g)

Water

2 tsp (10mL)

Salt

2/3 dash (0g)

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

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

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.

Cook, stirring until thickened, and serve immediately.

2. Simple mixed greens salad

205 cals, 4p, 13c, 14f (per meal)

For 1 Meal

Mixed greens

4 1/2 cup (135g)

Salad dressing

1/4 cup (68mL)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Mix greens and dressing in a small bowl. Serve.

dinner prep - 1 days

1. Chunky canned soup (non-creamy)

495 cals, 36p, 46c, 14f (per meal)

For 1 Meal

Chunky canned soup (non-creamy varieties)

2 can (~19 oz) (1052g)

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

Prepare according to instructions on package.

2. Blueberries and cream

215 cals, 2p, 7c, 19f (per meal)

For 1 Meal

Heavy cream

3 1/2 tbsp (53mL)

Blueberries

1/3 cup (49g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

Place the blueberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.

1500 calorie intermittent fasting vegetarian meal plan

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