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

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