7-day meal plan with recipes and a grocery list
1500 calorie intermittent fasting vegetarian meal plan
1500calories
111gprotein
127gnet carbs
51gfat
per day
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Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1525cals, 129g protein, 97g net carbs, 61g fat 21g fiber per day
Lunch
Simple plant-based deli wrap
1 wrap(s) · 426cal, 27p, 43c, 14f
Peach
2 peach(es) · 132cal, 3p, 24c, 1f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Pan roasted zucchini
1 serving(s) · 166cal, 3p, 6c, 13f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 2
1525cals, 129g protein, 97g net carbs, 61g fat 21g fiber per day
Lunch
Simple plant-based deli wrap
1 wrap(s) · 426cal, 27p, 43c, 14f
Peach
2 peach(es) · 132cal, 3p, 24c, 1f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Pan roasted zucchini
1 serving(s) · 166cal, 3p, 6c, 13f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1450cals, 99g protein, 154g net carbs, 39g fat 24g fiber per day
Lunch
Black bean and corn quesadillas
1/2 quesadilla(s) · 332cal, 13p, 31c, 14f
Cucumber slices
1 cucumber · 60cal, 3p, 10c, 0f
Couscous
1 1/2 serving(s) · 301cal, 11p, 60c, 1f
Dinner
Peanut tempeh
4 oz tempeh · 434cal, 33p, 15c, 23f
White rice
3/4 cup rice, cooked · 164cal, 3p, 36c, 0f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 4
1450cals, 100g protein, 144g net carbs, 39g fat 32g fiber per day
Lunch
White bean cassoulet
1 1/2 serving(s) · 577cal, 27p, 70c, 12f
Simple mixed greens and tomato salad
1 serving(s) · 76cal, 2p, 5c, 5f
Dinner
Vegan sausage & veggie sheet pan
1 serving(s) · 480cal, 33p, 31c, 22f
White rice
3/4 cup rice, cooked · 164cal, 3p, 36c, 0f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 5
1525cals, 110g protein, 134g net carbs, 50g fat 25g fiber per day
Lunch
Chunky canned soup (non-creamy)
1 1/2 can(s) · 371cal, 27p, 35c, 10f
Celery and peanut butter
1 serving(s) · 218cal, 8p, 7c, 17f
Peach
2 peach(es) · 132cal, 3p, 24c, 1f
Dinner
Vegan sausage & veggie sheet pan
1 serving(s) · 480cal, 33p, 31c, 22f
White rice
3/4 cup rice, cooked · 164cal, 3p, 36c, 0f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1525cals, 103g protein, 132g net carbs, 53g fat 28g fiber per day
Day 7
1525cals, 103g protein, 132g net carbs, 53g fat 28g fiber per day
Grocery List (46 items)
Other
Vegan sausage
6 sausage
Plant-based deli slices
14 slices
Mixed greens
2 1/2 cup
Nutritional yeast
1/2 tbsp
Italian seasoning
1 tsp
Vegan chik'n nuggets
26 nuggets
Vegetables and Vegetable Products
Zucchini
2 medium
Tomatoes
3/4 medium whole (2-3/5" dia)
Whole kernel corn
1/8 11oz can
Cucumber
1 cucumber (8-1/4")
Carrots
3 3/4 medium
Garlic
6 clove(s)
Raw celery
2 3/4 stalk, medium (7-1/2" - 8" long)
Onion
3/4 medium (2-1/2" dia)
Broccoli
2 cup chopped
Potatoes
2 small (1-3/4" to 2-1/4" dia.)
Ketchup
6 1/2 tbsp
Collard greens
1 1/2 lbs
28 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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 medium (392g)
1 tbsp, ground (7g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (6g)
2 tbsp (30mL)
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.
lunch prep - 2 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
7 slices (73g)
1 tortilla (approx 10" dia) (72g)
1/2 cup (15g)
2 slice(s), thin/small (30g)
2 tbsp (30g)
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.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
4 oz (113g)
2 tbsp (32g)
1/2 tbsp (8mL)
1 tsp (5mL)
1/2 tbsp (2g)
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
164cal, 3p, 37c, 0f (per meal)
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
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 1 days
1. Black bean and corn quesadillas
332cal, 13p, 32c, 14f (per meal)
3 tbsp shredded (21g)
1/4 tsp (1mL)
1/2 tbsp (8g)
1/4 tbsp (4g)
1 tortilla (approx 7-8" dia) (49g)
1/8 can(s) (55g)
1/8 11oz can (24g)
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.
lunch prep - 1 days
1. White bean cassoulet
577cal, 27p, 70c, 12f (per meal)
3/8 cup(s) (mL)
3/4 tbsp (11mL)
1 1/2 large (108g)
1 1/2 clove(s) (5g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
3/4 medium (2-1/2" dia) (83g)
3/4 can(s) (329g)
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.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
480cal, 33p, 31c, 22f (per meal)
4 tsp (20mL)
1 tsp (4g)
2 medium (122g)
2 cup chopped (182g)
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
164cal, 3p, 37c, 0f (per meal)
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
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and 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
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.
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)
1 1/2 lbs (680g)
1 1/2 tbsp (23mL)
3 dash (2g)
4 1/2 clove(s) (14g)
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.
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