1600 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1600 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 (1575cal, 107g protein, 142g net carbs, 54g fat, 22g fiber per day) was pre-made for your convenience and cannot be customized.
Lunch | Dinner | |
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Mon |
![]() Tomato soup, sunflower seeds
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Tue |
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Wed |
![]() Chunky canned soup (creamy), milk, lowfat greek yogurt
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Thu |
![]() Veggie crumble tacos, brown rice
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Fri |
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Sat |
![]() Caesar salad wrap, orange, milk
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Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Soups, Sauces, and Gravies
Condensed canned tomato soup
6 can (10.5 oz) (1788g)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Salsa
2 2/3 tbsp (43g)
Nut and Seed Products
Sunflower kernels
5 oz (142g)
Beverages
Water
10 cup(s) (2410mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Fats and Oils
Salad dressing
1 1/2 tbsp (23mL)
Oil
1 1/3 tsp (7mL)
Caesar salad dressing
1 tbsp (15g)
Vegetables and Vegetable Products
Tomatoes
1 1/4 medium whole (2-3/5" dia) (154g)
Carrots
1/2 medium (31g)
Romaine lettuce
1 head (555g)
Onion
1 tbsp, chopped (10g)
Ketchup
2 tbsp (34g)
Dairy and Egg Products
Whole milk
1/2 gallon (1740mL)
Lowfat flavored greek yogurt
6 (5.3 oz) container(s) (900g)
Cheese
2/3 cup, shredded (75g)
Parmesan cheese
1/2 tbsp (3g)
Eggs
2 extra large (112g)
Baked Products
Taco shells
6 taco (76g)
Tortillas
1 tortilla (approx 7-8" dia) (49g)
Other
Diced tomatoes
2/3 can(s) (280g)
Meatless chik'n tenders
8 pieces (204g)
Spices and Herbs
Taco seasoning mix
2/3 packet (23g)
Salt
2 dash (2g)
Black pepper
2 dash, ground (1g)
Legumes and Legume Products
Vegetarian burger crumbles
2/3 package (12 oz) (227g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Fruits and Fruit Juices
Oranges
2 orange (308g)
Banana
1 medium (7" to 7-7/8" long) (118g)
dinner prep - 3 days

1. Tomato soup
420 cals, 9p, 84c, 3f (per meal)
Condensed canned tomato soup
6 can (10.5 oz) (1788g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.

2. Sunflower seeds
300 cals, 14p, 4c, 24f (per meal)
Sunflower kernels
5 oz (142g)
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 - 2 days

1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.

2. Milk
150 cals, 8p, 12c, 8f (per meal)
Whole milk
1 cup (240mL)

3. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
Salad dressing
3/4 tbsp (11mL)
Tomatoes, diced
1/2 medium whole (2-3/5" dia) (62g)
Carrots, sliced
1/4 medium (15g)
Romaine lettuce, roughly chopped
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 3 days

1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.

2. Milk
200 cals, 10p, 16c, 11f (per meal)
Whole milk
1 1/3 cup (320mL)

3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
dinner prep - 2 days

1. Veggie crumble tacos
595 cals, 34p, 38c, 29f (per meal)
Romaine lettuce
2/3 cup shredded (31g)
Taco shells
6 taco (76g)
Salsa
2 2/3 tbsp (43g)
Diced tomatoes
2/3 can(s) (280g)
Water
1/2 cup(s) (119mL)
Taco seasoning mix
2/3 packet (23g)
Oil
1 1/3 tsp (7mL)
Vegetarian burger crumbles
2/3 package (12 oz) (227g)
Cheese
2/3 cup, shredded (75g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a deep skillet. Add the veggie crumbles and saute.
2
After a few minutes, add the water, can of diced tomatoes, and taco seasoning mix and bring to a boil.
3
Let simmer until some water has evaporated and it has reached your desired consistency.
4
Assemble taco shells with meat crumble mixture, shredded cheese, salsa, and shredded lettuce. Serve.

2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
Brown rice
1/3 cup (63g)
Salt
2 dash (2g)
Water
2/3 cup(s) (158mL)
Black pepper
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
lunch prep - 1 days

1. Caesar salad wrap
410 cals, 20p, 26c, 24f (per meal)
Romaine lettuce, torn into bite-sized pieces
4 leaf inner (24g)
Parmesan cheese
1/2 tbsp (3g)
Onion
1 tbsp, chopped (10g)
Caesar salad dressing
1 tbsp (15g)
Tomatoes, sliced
1/2 plum tomato (31g)
Tortillas
1 tortilla (approx 7-8" dia) (49g)
Eggs, hard-boiled and sliced
2 extra large (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.

2. Orange
170 cals, 3p, 32c, 0f (per meal)
Oranges
2 orange (308g)

3. Milk
185 cals, 10p, 15c, 10f (per meal)
Whole milk
1 1/4 cup (300mL)
dinner prep - 1 days

1. Crispy tenders
455 cals, 32p, 41c, 18f (per meal)
Meatless chik'n tenders
8 pieces (204g)
Ketchup
2 tbsp (34g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.

2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
Salad dressing
3/4 tbsp (11mL)
Tomatoes, diced
1/2 medium whole (2-3/5" dia) (62g)
Carrots, sliced
1/4 medium (15g)
Romaine lettuce, roughly chopped
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.

3. Banana
115 cals, 1p, 24c, 0f (per meal)
Banana
1 medium (7" to 7-7/8" long) (118g)