1500 calorie intermittent fasting vegetarian meal plan
Table of Contents
Overview
This 1500-calorie vegetarian intermittent fasting meal plan gives you a simple, sustainable weekly plan built around plant-based meals, a daily protein shake, and clear recipes. You can use it two ways: generate a fully customizable diet plan where you pick and swap recipes, or download the pre-made PDF (approx. 1500 kcal/day; the PDF lists ~111g protein, 127g net carbs, 51g fat and 26g fiber per day). Both options include a consolidated grocery list and step-by-step meal prep instructions so you can follow the nutrition plan without guesswork.
Following this nutrition plan while observing an intermittent fasting window can support weight management, better appetite control and steadier energy through the day. The plan emphasizes higher-protein vegetarian choices and fiber-rich vegetables and legumes, which may help preserve lean mass and reduce midday cravings when combined with regular activity. Over a few weeks many people notice modest fat loss, reduced bloating and improved satiety; pairing the weekly plan with resistance training can enhance muscle maintenance and body composition changes.
Practically, pick the approach that fits your routine: use the generator to create a customizable meal plan and swap meals until it suits your tastes and schedule, or use the locked 7-day PDF for a grab-and-go weekly plan with exact macros. Meal prep tips included make batch cooking and reheating simple (roasted veggies, rice, tempeh and protein shakes are repeat-friendly). If you have medical conditions, are pregnant or nursing, consult a healthcare professional before starting any new diet plan or intermittent fasting routine.
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 (1500cals, 111g protein, 127g net carbs, 51g fat 26g fiber per day) cannot be customized.
Day 1
1525cals, 129g protein, 97g net carbs, 61g fat 21g fiber per day
1 wrap(s) (426cal, 27p, 43c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (166cal, 3p, 6c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1525cals, 129g protein, 97g net carbs, 61g fat 21g fiber per day
1 wrap(s) (426cal, 27p, 43c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (166cal, 3p, 6c, 13f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1450cals, 99g protein, 154g net carbs, 39g fat 24g fiber per day
1/2 quesadilla(s) (332cal, 13p, 31c, 14f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
1 cucumber (60cal, 3p, 10c, 0f)
4 oz tempeh (434cal, 33p, 15c, 23f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1450cals, 100g protein, 144g net carbs, 39g fat 32g fiber per day
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (480cal, 33p, 31c, 22f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1525cals, 110g protein, 134g net carbs, 50g fat 26g fiber per day
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 serving(s) (480cal, 33p, 31c, 22f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1525cals, 103g protein, 132g net carbs, 53g fat 28g fiber per day
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
13 nuggets (717cal, 40p, 67c, 29f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1525cals, 103g protein, 132g net carbs, 53g fat 28g fiber per day
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
13 nuggets (717cal, 40p, 67c, 29f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (46 items)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Fruits and Fruit Juices
Peach
6 medium (2-2/3" dia) (900g)
Lemon juice
1/2 tbsp (8mL)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Black beans
1/8 can(s) (55g)
Soy sauce
1 tsp (5mL)
Peanut butter
2 1/4 oz (64g)
Tempeh
4 oz (113g)
White beans, canned
3/4 can(s) (329g)
Vegetables and Vegetable Products
Tomatoes
3/4 medium whole (2-3/5" dia) (97g)
Zucchini
2 medium (392g)
Cucumber
1 cucumber (8-1/4") (301g)
Whole kernel corn
1/8 11oz can (24g)
Broccoli
2 cup chopped (182g)
Carrots
3 3/4 medium (230g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Garlic
6 clove(s) (18g)
Onion
3/4 medium (2-1/2" dia) (83g)
Raw celery
2 3/4 stalk, medium (7-1/2" - 8" long) (110g)
Collard greens
1 1/2 lbs (680g)
Ketchup
6 1/2 tbsp (111g)
Other
Mixed greens
2 1/2 cup (75g)
Plant-based deli slices
14 slices (146g)
Vegan sausage
6 sausage (600g)
Nutritional yeast
1/2 tbsp (2g)
Italian seasoning
1 tsp (4g)
Vegan chik'n nuggets
26 nuggets (559g)
Baked Products
Flour tortillas
4 tortilla (approx 7-8" dia) (193g)
Fats and Oils
Olive oil
1 oz (31mL)
Oil
1 3/4 oz (53mL)
Salad dressing
1 1/2 tbsp (23mL)
Spices and Herbs
Salt
2 tsp (13g)
Garlic powder
1 tsp (3g)
Oregano, dried
1 tsp, ground (2g)
Black pepper
1/4 oz (8g)
Beverages
Water
12 cup(s) (2874mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Long-grain white rice
3/4 cup (139g)
Dairy and Egg Products
Mexican blend cheese
3 tbsp shredded (21g)
Butter
1/4 tbsp (4g)
Soups, Sauces, and Gravies
Salsa
1/2 tbsp (8g)
Vegetable broth
3/8 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Pasta sauce
1/2 jar (24 oz) (336g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
lunch prep - 2 days
1. Simple plant-based deli wrap
426cal, 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. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Pan roasted zucchini
166cal, 3p, 6c, 13f (per meal)
2 tbsp (30mL)
1 tsp (6g)
1 tsp (3g)
1 tsp, ground (2g)
1 tbsp, ground (7g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Black bean and corn quesadillas
332cal, 13p, 32c, 14f (per meal)
3 tbsp shredded (21g)
1 tortilla (approx 7-8" dia) (49g)
1/4 tbsp (4g)
1/2 tbsp (8g)
1/8 11oz can (24g)
1/8 can(s) (55g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saucepan over medium heat. Stir in beans and corn, then add the salsa; mix well. Cook until heated through, about 3 minutes.
2
Melt some of the butter in a large skillet over medium heat. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.
3
Note: For leftovers, store the bean mixture in the fridge in an airtight container. When ready to eat, reheat bean mixture in microwave and start at Step 2.
2. Cucumber slices
60cal, 3p, 10c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
3. Couscous
301cal, 11p, 60c, 1f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. White rice
165cal, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (120mL)
1 1/2 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
480cal, 33p, 31c, 22f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. White rice
165cal, 3p, 37c, 0f (per meal)
1/2 cup (93g)
1 cup(s) (239mL)
3 dash, ground (1g)
4 dash (3g)
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
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.
lunch prep - 1 days
1. White bean cassoulet
577cal, 27p, 70c, 12f (per meal)
1 1/2 clove(s) (5g)
3/4 tbsp (11mL)
3/8 cup(s) (mL)
3/4 can(s) (329g)
3/4 medium (2-1/2" dia) (83g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1 1/2 large (108g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Celery and peanut butter
218cal, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Cheese ravioli
408cal, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Garlic collard greens
239cal, 11p, 7c, 13f (per meal)
3 dash (2g)
4 1/2 clove(s) (14g)
1 1/2 tbsp (23mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Chik'n nuggets
717cal, 40p, 67c, 29f (per meal)
Recipe has been scaled from original by 6.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.