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

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, 111g protein, 117g net carbs, 57g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Lunch Dinner
Mon
Barbeque tempeh sandwiches, lowfat greek yogurt
Chunky canned soup (creamy), string cheese
Tue
Wed
Thu
Tasty breaded seitan, simple sauteed spinach
Seitan salad, lowfat yogurt, tomato soup
Fri
Sat
Garlic pepper seitan, simple mixed greens salad
Chunky canned soup (non-creamy), blueberries and cream
Protein shake
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.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again