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: Pre-made plan with PDF
This pre-made PDF plan (1575cal, 116g protein, 110g net carbs, 58g fat, 34g fiber per day) cannot be customized.
Day 1
1500cal, 98g protein, 134g net carbs, 49g fat, 33g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
1 serving(s) (201cal, 7p, 40c, 0f)
1 1/3 cup(s) (96cal, 2p, 9c, 1f)
1 1/2 serving(s) (169cal, 7p, 21c, 3f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1575cal, 130g protein, 131g net carbs, 47g fat, 27g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
1 serving(s) (201cal, 7p, 40c, 0f)
1 1/3 cup(s) (96cal, 2p, 9c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1550cal, 125g protein, 123g net carbs, 49g fat, 32g fiber
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1600cal, 122g protein, 49g net carbs, 86g fat, 36g fiber
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1600cal, 122g protein, 49g net carbs, 86g fat, 36g fiber
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1550cal, 108g protein, 141g net carbs, 47g fat, 35g fiber
1 serving(s) (573cal, 27p, 51c, 21f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1550cal, 108g protein, 141g net carbs, 47g fat, 35g fiber
1 serving(s) (573cal, 27p, 51c, 21f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (38 items)
Cereal Grains and Pasta
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Seitan
6 oz (170g)
Fruits and Fruit Juices
Raspberries
2 2/3 cup (328g)
Avocados
1/2 avocado(s) (101g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
White beans, canned
3/4 can(s) (329g)
Tempeh
3/4 lbs (340g)
Roasted peanuts
4 tbsp (37g)
Chickpeas, canned
1 can (448g)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (437g)
Zucchini
1 1/2 medium (294g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Garlic
8 1/2 clove(s) (26g)
Onion
1 3/4 medium (2-1/2" dia) (193g)
Raw celery
1 3/4 stalk, medium (7-1/2" - 8" long) (70g)
Carrots
1 1/2 large (108g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Fresh spinach
4 cup(s) (120g)
Other
Mixed greens
1 1/2 package (5.5 oz) (243g)
Plant-based deli slices
14 slices (146g)
Vegan sausage
4 sausage (400g)
Nutritional yeast
2 1/3 tbsp (9g)
Coleslaw mix
6 cup (540g)
Chickpea pasta
4 oz (113g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Sub roll(s)
3 roll(s) (255g)
Baked Products
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Dairy and Egg Products
Whole milk
1 1/2 cup (360mL)
Butter
1 tbsp (14g)
Nut and Seed Products
Almonds
1 cup, whole (143g)
Sunflower kernels
3 tbsp (36g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/2 cup (390g)
Vegetable broth
3/8 cup(s) (mL)
Hot sauce
1 tbsp (15mL)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Fats and Oils
Oil
2 1/2 oz (80mL)
Salad dressing
1/2 cup (120mL)
lunch prep - 2 days
1. Simple plant-based deli wrap
425 cals, 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.
2. Raspberries
95 cals, 2p, 9c, 1f (per meal)
2 2/3 cup (328g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
3. Couscous
200 cals, 7p, 40c, 0f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Zoodles marinara
170 cals, 7p, 21c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage
535 cals, 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. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. White bean cassoulet
575 cals, 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 salad with celery, cucumber & tomato
130 cals, 4p, 13c, 5f (per meal)
1/2 package (5.5 oz) (78g)
1 1/2 tbsp (23mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 cucumber (8-1/4") (151g)
1 stalk, medium (7-1/2" - 8" long) (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
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.
lunch prep - 2 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Chickpea & chickpea pasta
575 cals, 27p, 51c, 21f (per meal)
2 tsp (3g)
1 tbsp (14g)
1 tbsp (15mL)
4 clove(s) (12g)
1 can (448g)
4 oz (113g)
1 medium (2-1/2" dia) (110g)
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.