1600 calorie intermittent fasting vegetarian meal plan

	Lunch	Dinner
Mon	Chunky canned soup (non-creamy), milk, simple salad with tomatoes and carrots Pick days Swap	Tomato soup, sunflower seeds Pick days Swap
Tue
Wed	Chunky canned soup (creamy), milk, lowfat greek yogurt Pick days Swap
Thu	Veggie crumble tacos, brown rice Pick days Swap
Fri
Sat	Caesar salad wrap, orange, milk Pick days Swap	Crispy tenders, simple salad with tomatoes and carrots, banana Pick days Swap

dinner prep - 3 days

1. Tomato soup

420 cals, 9p, 84c, 3f (per meal)

Scale to: , 6 can(s)

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.

Prepare according to instructions on package.

2. Sunflower seeds

300 cals, 14p, 4c, 24f (per meal)

Scale to:

Sunflower kernels

5 oz (142g)

protein prep - 6 days

1. Protein shake

165 cals, 36p, 1c, 1f (per meal)

Scale to: , 1 1/2 scoop

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)

Scale to: , 4 can(s)

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.

Prepare according to instructions on package.

2. Milk

150 cals, 8p, 12c, 8f (per meal)

Scale to: , 1 cup(s)

Whole milk

1 cup (240mL)

3. Simple salad with tomatoes and carrots

50 cals, 2p, 4c, 2f (per meal)

Scale to:

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.

In a large bowl, add the lettuce, tomato, and carrots; mix.

Pour dressing over when serving.

lunch prep - 3 days

1. Chunky canned soup (creamy)

175 cals, 6p, 15c, 9f (per meal)

Scale to: , 1 1/2 can(s)

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.

Prepare according to instructions on package.

2. Milk

200 cals, 10p, 16c, 11f (per meal)

Scale to: , 1 1/3 cup(s)

Whole milk

1 1/3 cup (320mL)

3. Lowfat Greek yogurt

310 cals, 25p, 33c, 8f (per meal)

Scale to: , 2 container(s)

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)

Scale to: , 6 taco(s)

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.

Heat the oil in a deep skillet. Add the veggie crumbles and saute.

After a few minutes, add the water, can of diced tomatoes, and taco seasoning mix and bring to a boil.

Let simmer until some water has evaporated and it has reached your desired consistency.

Assemble taco shells with meat crumble mixture, shredded cheese, salsa, and shredded lettuce. Serve.

2. Brown rice

115 cals, 2p, 23c, 1f (per meal)

Scale to:

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.

Rinse the starch off the rice in a strainer under cold water for 30 seconds.

Bring the water to a boil over high heat in a large pot that has a tight fitting lid.

Add the rice, stir it just once, and boil, covered, for 30 minutes.

Pour the rice into a strainer over the sink and drain for 10 seconds.

Return the rice to the same pot, off the heat.

Cover immediately and set aside for 10 minutes (this is the steaming part).

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)

For 1 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.

Toss romaine, onion, cheese and dressing to coat.

Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.

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)

For 1 Meal

Oranges

2 orange (308g)

3. Milk

185 cals, 10p, 15c, 10f (per meal)

For 1 Meal

Whole milk

1 1/4 cup (300mL)

dinner prep - 1 days

1. Crispy tenders

455 cals, 32p, 41c, 18f (per meal)

For 1 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.

Cook chik'n tenders according to package.

Serve with ketchup.

2. Simple salad with tomatoes and carrots

100 cals, 4p, 7c, 3f (per meal)

For 1 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.

In a large bowl, add the lettuce, tomato, and carrots; mix.

Pour dressing over when serving.

3. Banana

115 cals, 1p, 24c, 0f (per meal)

For 1 Meal

Banana

1 medium (7" to 7-7/8" long) (118g)

1600 calorie intermittent fasting vegetarian meal plan

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