1600 calorie intermittent fasting vegetarian meal plan
Table of Contents
Overview
This 1600-calorie vegetarian intermittent fasting meal plan is a plant-forward, balanced weekly plan designed for people who prefer to combine calorie control with a time-restricted eating window. The premade PDF lists daily macros (about 1600 kcal, ~114 g protein, ~150 g net carbs, ~47 g fat and ~27 g fiber per day), a full grocery list and easy-to-follow recipes such as BBQ cauliflower wings, spiced lentil tacos and tempeh dinners. Whether you're searching for a meal plan to support weight goals, better blood-sugar stability, or a simpler, protein-forward vegetarian routine, this nutrition plan gives structure and variety.
There are two ways to use this diet plan: Option 1 lets you generate your own customizable weekly plan by selecting and swapping recipes so meals match your preferences and schedule. Option 2 is the premade plan available as a downloadable PDF that comes ready-made (not editable) with the full grocery list and recipe instructions. Both approaches include a daily protein supplement option and shopping guidance so you can follow the meal plan either as a flexible weekly plan you tweak or as a turnkey nutrition plan you follow exactly.
Following this 1600-calorie nutrition plan consistently while using an intermittent fasting window may help promote gradual fat loss, improved appetite control, and more stable energy through the day. The relatively high daily protein and fiber content supports satiety and helps preserve lean mass during weight change, while the vegetarian focus increases plant fiber and micronutrient variety for better digestion and overall health. As with any diet plan, individual results vary depending on activity level and adherence—consult a healthcare professional for personalized guidance and to make sure the plan fits your medical needs.
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 (1600cals, 114g protein, 150g net carbs, 47g fat 27g fiber per day) cannot be customized.
Day 1
1575cals, 117g protein, 181g net carbs, 28g fat 35g fiber per day
1 serving(s) (480cal, 33p, 31c, 22f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1550cals, 108g protein, 122g net carbs, 55g fat 33g fiber per day
2 taco(s) (350cal, 15p, 4c, 29f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1600cals, 110g protein, 123g net carbs, 64g fat 21g fiber per day
1 sandwich(es) (461cal, 22p, 28c, 27f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
11 nuggets (607cal, 34p, 57c, 25f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1600cals, 110g protein, 123g net carbs, 64g fat 21g fiber per day
1 sandwich(es) (461cal, 22p, 28c, 27f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
11 nuggets (607cal, 34p, 57c, 25f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1575cals, 110g protein, 133g net carbs, 53g fat 35g fiber per day
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1600cals, 119g protein, 175g net carbs, 35g fat 24g fiber per day
1 1/2 serving(s) (562cal, 54p, 50c, 15f)
2 roll(s) (154cal, 5p, 26c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1650cals, 123g protein, 193g net carbs, 33g fat 21g fiber per day
3 taco(s) (597cal, 24p, 78c, 15f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1 1/2 serving(s) (562cal, 54p, 50c, 15f)
2 roll(s) (154cal, 5p, 26c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (47 items)
Other
Italian seasoning
4 dash (2g)
Vegan sausage
1 sausage (100g)
Nutritional yeast
1 cup (60g)
Guacamole, store-bought
4 tbsp (62g)
Vegan chik'n nuggets
22 nuggets (473g)
Veggie burger patty
4 patty (284g)
Mixed greens
4 oz (113g)
Diced tomatoes
3/4 can(s) (315g)
Fats and Oils
Oil
2 oz (67mL)
Vegetables and Vegetable Products
Broccoli
1 cup chopped (91g)
Carrots
13 1/2 medium (823g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Cauliflower
4 head small (4" dia.) (1060g)
Tomatoes
4 slice(s), thick/large (1/2" thick) (108g)
Ketchup
9 1/2 tbsp (162g)
Kale leaves
1 1/2 cup, chopped (60g)
Tomato paste
3/4 tbsp (12g)
Garlic
4 1/2 clove(s) (14g)
Onion
1 1/4 medium (2-1/2" dia) (140g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Long-grain white rice
6 tbsp (69g)
Spices and Herbs
Black pepper
1/2 tsp, ground (1g)
Salt
1 3/4 tsp (10g)
Crushed red pepper
2 dash (0g)
Ground cumin
1/4 tbsp (2g)
Beverages
Water
15 cup(s) (3595mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Legumes and Legume Products
Lentils, raw
2/3 cup (128g)
Tempeh
1/2 lbs (227g)
Red lentils, raw
6 tbsp (72g)
Soups, Sauces, and Gravies
Barbecue sauce
1 cup (286g)
Pesto sauce
4 tbsp (64g)
Vegetable broth
3 3/4 cup(s) (mL)
Salsa
3 tbsp (54g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Dairy and Egg Products
Cheddar cheese
1/2 cup, shredded (57g)
Fresh mozzarella cheese
4 slices (113g)
String cheese
4 stick (112g)
Butter
1 tsp (5g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Baked Products
Bread
4 slice(s) (128g)
Hamburger buns
4 bun(s) (204g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Corn tortillas
3 tortilla, medium (approx 6" dia) (78g)
Fruits and Fruit Juices
Peach
4 medium (2-2/3" dia) (600g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
6 3/4 oz (191g)
Poultry Products
Boneless skinless chicken breast, raw
2/3 lbs (298g)
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
480cal, 33p, 31c, 22f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Brown rice
172cal, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
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
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
lunch prep - 1 days
1. Cheese and guac tacos
350cal, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
lunch prep - 2 days
1. Caprese sandwich
461cal, 22p, 28c, 27f (per meal)
2 tbsp (32g)
2 slices (57g)
2 slice(s), thick/large (1/2" thick) (54g)
2 slice(s) (64g)
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
dinner prep - 2 days
1. Chik'n nuggets
607cal, 34p, 57c, 25f (per meal)
Recipe has been scaled from original by 5.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Carrot sticks
68cal, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
2 tbsp (23g)
1/4 cup(s) (59mL)
1 dash (1g)
1 tsp (5g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 2 days
1. Veggie burger
550cal, 22p, 82c, 10f (per meal)
2 patty (142g)
2 oz (57g)
2 tbsp (34g)
2 bun(s) (102g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Roasted carrots
158cal, 2p, 15c, 8f (per meal)
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Chicken tortellini soup
562cal, 54p, 50c, 15f (per meal)
1/2 cup (140g)
6 3/4 oz (191g)
1 1/2 cup, chopped (60g)
3 3/4 cup(s) (mL)
2/3 lbs (298g)
3/4 can(s) (315g)
3/4 tbsp (12g)
3 clove(s) (9g)
3/4 large (113g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put chicken breasts into a pot and cover with water. Heat to a simmer and cook for about 10-15 minutes until chicken is cooked through. Remove chicken from the water and set aside to lightly cool then shred the chicken with two forks. Set aside.
2
Meanwhile, heat oil in a large pot over medium heat, add the onion, garlic, and some salt and pepper. Cook for about 5-6 minutes until vegetables have softened somewhat.
3
Stir in tomato paste and cook for about 2 minutes.
4
Stir in diced tomatoes, shredded chicken, and broth. Bring to a simmer, reduce the heat, and cover. Simmer 15-20 minutes.
5
Spoon some broth out of the pot and place into a bowl. Stir in greek yogurt. Once greek yogurt has been fully incorporated with the broth, return the mixture to the pot and stir.
6
Stir in chopped kale and tortellini. Simmer for time listed on tortellini package. Season with salt and pepper to taste and serve.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Spiced lentil tacos
598cal, 24p, 78c, 15f (per meal)
2 dash (0g)
3/4 cup(s) (178mL)
3/4 tbsp (11mL)
3 tbsp (54g)
1/4 tbsp (2g)
1 1/2 clove(s) (5g)
1/4 medium (2-1/2" dia) (28g)
1/2 small (5-1/2" long) (25g)
3 tortilla, medium (approx 6" dia) (78g)
6 tbsp (72g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat just half of the oil in a saucepan over medium heat. Add the onion, carrot, and garlic and cook for 5-7 minutes until the onion is translucent.
2
Stir in cumin and cook for about one minute, until fragrant.
3
Add water, salsa, lentils, and some salt. Bring to a boil, cover, reduce the heat to low, and cook 20-25 minutes or until lentils are soft.
4
Divide lentil mixture between tortillas and spread almost to the edge of each tortilla. Sprinkle crushed red pepper on top.
5
Heat the remaining oil in a nonstick skillet over medium heat. Add the tortilla lentil side up and toast for 3-5 minutes until edges begin to crisp.
6
Transfer the tacos to plate, fold, and serve.
2. White rice
165cal, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
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.