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: Sample plan
This sample plan (1500cal, 111g protein, 117g net carbs, 57g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.
Lunch | Dinner | |
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Mon |
![]() Barbeque tempeh sandwiches, lowfat greek yogurt
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![]() Chunky canned soup (creamy), string cheese
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Tue |
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Wed |
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Thu |
![]() Tasty breaded seitan, simple sauteed spinach
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![]() Seitan salad, lowfat yogurt, tomato soup
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Fri |
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Sat |
![]() Garlic pepper seitan, simple mixed greens salad
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![]() Chunky canned soup (non-creamy), blueberries and cream
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Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Dairy and Egg Products
String cheese
6 stick (168g)
Lowfat flavored greek yogurt
3 (5.3 oz) container(s) (450g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Heavy cream
3 1/2 tbsp (53mL)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
4 1/2 can (~19 oz) (2399g)
Barbecue sauce
3/4 cup (215g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Beverages
Water
1/2 gallon (2150mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Legumes and Legume Products
Tempeh
6 oz (170g)
Soy sauce
2 2/3 tbsp (40mL)
Fats and Oils
Oil
2 oz (61mL)
Salad dressing
6 1/2 tbsp (98mL)
Olive oil
1 1/3 oz (43mL)
Vegetables and Vegetable Products
Red bell pepper
3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89g)
Green pepper
5/8 large (102g)
Onion
1 medium (2-1/2" dia) (109g)
Tomatoes
12 cherry tomatoes (204g)
Fresh spinach
16 cup(s) (480g)
Garlic
3 clove(s) (9g)
Baked Products
Kaiser rolls
3 roll (3-1/2" dia) (171g)
Bread crumbs
7 tbsp (48g)
Other
Nutritional yeast
2 tsp (3g)
Mixed greens
4 1/2 cup (135g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Blueberries
1/3 cup (49g)
Cereal Grains and Pasta
Seitan
22 oz (624g)
Spices and Herbs
Black pepper
1/4 tbsp, ground (2g)
Salt
1/2 tsp (3g)
Garlic powder
1 1/3 tsp (4g)
Ground coriander
1/4 tbsp (1g)
Ground cumin
1/4 tbsp (1g)
dinner prep - 3 days

1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
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.
1
Prepare according to instructions on package.

2. String cheese
165 cals, 13p, 3c, 11f (per meal)
String cheese
2 stick (56g)
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 - 3 days

1. Barbeque tempeh sandwiches
465 cals, 19p, 66c, 13f (per meal)
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.
1
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
2
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.
3
Spoon the tempeh mixture onto kaiser rolls, and serve.

2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
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)
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.
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.

2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
Lowfat flavored yogurt
1 container (6 oz) (170g)

3. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
lunch prep - 2 days

1. Tasty breaded seitan
560 cals, 46p, 37c, 24f (per meal)
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.
1
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.
2
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)
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.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 1 days

1. Garlic pepper seitan
455 cals, 41p, 22c, 22f (per 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.
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. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per 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.
1
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)
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.
1
Prepare according to instructions on package.

2. Blueberries and cream
215 cals, 2p, 7c, 19f (per 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.
1
Place the blueberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.