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 (1600cal, 106g protein, 132g net carbs, 55g fat, 36g fiber per day) cannot be customized.
Day 1
1600cal, 106g protein, 73g net carbs, 85g fat, 30g fiber
1 serving(s) (563cal, 24p, 12c, 45f)
5/8 cup (274cal, 28p, 6c, 10f)
1/2 serving(s) (365cal, 13p, 44c, 13f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1550cal, 105g protein, 201g net carbs, 17g fat, 44g fiber
1/2 serving(s) (255cal, 9p, 47c, 2f)
2 serving(s) (347cal, 24p, 51c, 1f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1625cal, 100g protein, 160g net carbs, 53g fat, 29g fiber
1 can(s) (211cal, 4p, 42c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1600cal, 100g protein, 138g net carbs, 62g fat, 25g fiber
1 sandwich(es) (495cal, 22p, 25c, 33f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1575cal, 110g protein, 124g net carbs, 48g fat, 51g fiber
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/4 serving(s) (527cal, 26p, 59c, 8f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1575cal, 110g protein, 124g net carbs, 48g fat, 51g fiber
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/4 serving(s) (527cal, 26p, 59c, 8f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1575cal, 109g protein, 102g net carbs, 73g fat, 20g fiber
1 eggplant halves (233cal, 10p, 9c, 14f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 serving(s) (323cal, 14p, 25c, 16f)
2 container (213cal, 20p, 22c, 5f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (51 items)
Other
Edamame, dry roasted
2/3 cup (60g)
Lentil pasta
4 oz (113g)
Veggie burger patty
4 patty (284g)
Mixed greens
4 oz (113g)
Italian seasoning
4 dash (2g)
Cottage cheese & fruit cup
2 container (266g)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Kale leaves
6 oz (169g)
Garlic
3 clove(s) (9g)
Fresh spinach
1/4 package (~10 oz) (71g)
Onion
5/8 medium (2-1/2" dia) (66g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (304g)
Ketchup
4 tbsp (68g)
Tomato paste
2 2/3 tbsp (43g)
Sweet potatoes
5/6 sweetpotato, 5" long (175g)
Zucchini
4 large (1292g)
Eggplant
1/2 small eggplant (229g)
Mushrooms
1/2 cup, chopped (35g)
Dairy and Egg Products
Fresh mozzarella cheese
6 oz (170g)
Butter
1 3/4 tbsp (25g)
Parmesan cheese
2 tbsp (13g)
String cheese
2 stick (56g)
Sliced cheese
2 3/4 oz (77g)
Goat cheese
4 oz (113g)
Mozzarella cheese
6 tbsp (32g)
Nut and Seed Products
Walnuts
2 3/4 tbsp, chopped (19g)
Almonds
9 1/4 tbsp, whole (83g)
Fats and Oils
Olive oil
2 tbsp (32mL)
Oil
2 1/2 tsp (12mL)
Balsamic vinaigrette
1 1/2 tbsp (22mL)
Fruits and Fruit Juices
Lemon juice
4 tsp (20mL)
Lemon
1/2 small (29g)
Avocados
3/4 avocado(s) (151g)
Fruit juice
22 fl oz (660mL)
Lime juice
1/2 tbsp (8mL)
Spices and Herbs
Thyme, dried
2 g (2g)
Salt
1 tsp (6g)
Black pepper
1 tsp, ground (2g)
Garlic powder
1 dash (0g)
Ground cumin
1 1/4 tsp (3g)
Fresh basil
1 1/2 tbsp, chopped (4g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Beverages
Water
20 cup(s) (4759mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (512g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Legumes and Legume Products
Lentils, raw
1 3/4 cup (336g)
Roasted peanuts
3/4 cup (110g)
Black beans
1 2/3 (15.5oz) can (732g)
Baked Products
Hamburger buns
4 bun (204g)
Bread
1/4 lbs (128g)
lunch prep - 1 days
1. Beet & mozzarella salad
565 cals, 24p, 12c, 45f (per meal)
2 beets (2" dia, sphere) (100g)
3 oz (85g)
2 1/2 tbsp, chopped (19g)
1 tbsp (15mL)
1/2 tbsp (8mL)
4 dash, leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the olive oil, lemon juice, thyme and salt/pepper to taste. Set aside.
2
In a larger bowl, toss the beets, mozzarella, and walnuts together. Top with dressing and serve.
dinner prep - 1 days
1. Spinach parmesan pasta
365 cals, 13p, 44c, 13f (per meal)
2 oz (57g)
3/4 tbsp (11g)
1/2 clove(s) (2g)
1/4 package (~10 oz) (71g)
2 tbsp (13g)
1 dash (1g)
4 dash, ground (1g)
1/8 cup(s) (20mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Lentils
345 cals, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun (102g)
2 tbsp (34g)
2 oz (57g)
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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
dinner prep - 2 days
1. Black bean & sweet potato stew
525 cals, 26p, 59c, 8f (per meal)
5 tsp (27g)
2 1/2 tsp (13mL)
1 1/4 cup, chopped (84g)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
1 2/3 clove(s) (5g)
5/6 small (58g)
5/6 sweetpotato, 5" long (175g)
2 1/2 cup(s) (593mL)
1 2/3 (15.5oz) can (732g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 2 days
1. Goat cheese and marinara stuffed zucchini
385 cals, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Eggplant pizza
235 cals, 10p, 9c, 14f (per meal)
1/2 small eggplant (229g)
4 cherry tomatoes (68g)
1 tbsp (16g)
4 dash (2g)
6 tbsp (32g)
1 clove(s) (3g)
2 dash (2g)
2 dash, ground (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Cut the eggplant in half, from stem to base.
3
Cut some shallow grooves into the flesh of the eggplant in a grid shape.
4
In a small bowl, combine the tomato paste, olive oil, italian seasoning, garlic, salt, and pepper. Mix.
5
Spread the tomato paste mixture over the eggplant flesh.
6
Place the eggplant in an oven-safe dish. If it's rolling around too much, cut a small slice of skin off of the back of the eggplant to help stabilize it.
7
Bake for 20 minutes.
8
Remove from oven and sprinkle with cheese and top with tomatoes.
9
Broil for 2-4 minutes until cheese is bubbly and browning.
10
Serve.
3. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 1 days
1. Grilled cheese with mushrooms
325 cals, 14p, 25c, 16f (per meal)
1/2 cup, chopped (35g)
1/2 tbsp (8mL)
1 tsp, ground (1g)
2 slice(s) (64g)
1 slice (3/4 oz) (21g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
3. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.