1800 calorie intermittent fasting vegan meal plan
        
            In just a few clicks, generate your own 1800 calorie intermittent fasting vegan 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 (1775cals, 119g protein, 177g net carbs, 49g fat 39g fiber per day) cannot be customized.
            Day 1
          
          1775cals, 120g protein, 221g net carbs, 24g fat 53g fiber per day
            
                      
                      1 1/3 serving(s) (680cal, 23p, 126c, 5f)
                    
                  
                      
                      1 serving(s) (98cal, 4p, 7c, 3f)
                    
                  
                      
                      1 2/3 serving(s) (649cal, 33p, 83c, 7f)
                    
                  
                      
                      1 2/3 cup(s) (141cal, 12p, 3c, 8f)
                    
                  
                      
                      2 scoop (218cal, 48p, 2c, 1f)
                    
                  
            Day 2
          
          1775cals, 120g protein, 221g net carbs, 24g fat 53g fiber per day
            
                      
                      1 1/3 serving(s) (680cal, 23p, 126c, 5f)
                    
                  
                      
                      1 serving(s) (98cal, 4p, 7c, 3f)
                    
                  
                      
                      1 2/3 serving(s) (649cal, 33p, 83c, 7f)
                    
                  
                      
                      1 2/3 cup(s) (141cal, 12p, 3c, 8f)
                    
                  
                      
                      2 scoop (218cal, 48p, 2c, 1f)
                    
                  
            Day 3
          
          1750cals, 115g protein, 163g net carbs, 57g fat 32g fiber per day
            
                      
                      1 serving(s) (362cal, 10p, 51c, 10f)
                    
                  
                      
                      2 serving(s) (366cal, 18p, 5c, 29f)
                    
                  
                      
                      1 serving(s) (98cal, 4p, 7c, 3f)
                    
                  
                      
                      1 1/3 serving(s) (589cal, 30p, 88c, 10f)
                    
                  
                      
                      1 serving(s) (121cal, 4p, 10c, 4f)
                    
                  
                      
                      2 scoop (218cal, 48p, 2c, 1f)
                    
                  
            Day 4
          
          1750cals, 115g protein, 163g net carbs, 57g fat 32g fiber per day
            
                      
                      1 serving(s) (362cal, 10p, 51c, 10f)
                    
                  
                      
                      2 serving(s) (366cal, 18p, 5c, 29f)
                    
                  
                      
                      1 serving(s) (98cal, 4p, 7c, 3f)
                    
                  
                      
                      1 1/3 serving(s) (589cal, 30p, 88c, 10f)
                    
                  
                      
                      1 serving(s) (121cal, 4p, 10c, 4f)
                    
                  
                      
                      2 scoop (218cal, 48p, 2c, 1f)
                    
                  
            Day 5
          
          1775cals, 114g protein, 163g net carbs, 55g fat 45g fiber per day
            
                      
                      3/4 serving(s) (273cal, 11p, 42c, 3f)
                    
                  
                      
                      1 container (136cal, 6p, 20c, 4f)
                    
                  
                      
                      3/8 cup(s) (363cal, 11p, 8c, 30f)
                    
                  
                      
                      4 serving(s) (738cal, 36p, 79c, 17f)
                    
                  
                      
                      1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
                    
                  
                      
                      2 scoop (218cal, 48p, 2c, 1f)
                    
                  
            Day 6
          
          1750cals, 119g protein, 158g net carbs, 60g fat 28g fiber per day
            
                      
                      3/4 serving(s) (273cal, 11p, 42c, 3f)
                    
                  
                      
                      1 container (136cal, 6p, 20c, 4f)
                    
                  
                      
                      3/8 cup(s) (363cal, 11p, 8c, 30f)
                    
                  
                      
                      4 oz (244cal, 30p, 13c, 8f)
                    
                  
                      
                      2 serving(s) (277cal, 3p, 23c, 14f)
                    
                  
                      
                      1 1/4 serving(s) (251cal, 9p, 50c, 1f)
                    
                  
                      
                      2 scoop (218cal, 48p, 2c, 1f)
                    
                  
            Day 7
          
          1825cals, 127g protein, 148g net carbs, 66g fat 32g fiber per day
            
                      
                      4 serving(s) (803cal, 36p, 56c, 42f)
                    
                  
                      
                      1 carrot(s) (27cal, 1p, 4c, 0f)
                    
                  
                      
                      4 oz (244cal, 30p, 13c, 8f)
                    
                  
                      
                      2 serving(s) (277cal, 3p, 23c, 14f)
                    
                  
                      
                      1 1/4 serving(s) (251cal, 9p, 50c, 1f)
                    
                  
                      
                      2 scoop (218cal, 48p, 2c, 1f)
                    
                   
              Protein shake
                  2 scoop per day (218cal, 48p, 2c, 1ff)
                
          Grocery List (45 items)
        
        Soups, Sauces, and Gravies
      Pasta sauce
            2/3 jar (24 oz) (448g)
Vegetable broth
            1 1/4 cup(s) (mL)
Cereal Grains and Pasta
      Uncooked dry pasta
            18 2/3 oz (532g)
Quinoa, uncooked
            10 tbsp (106g)
Long-grain white rice
            9 1/4 tbsp (108g)
Instant couscous, flavored
            1 1/3 box (5.8 oz) (219g)
Seitan
            1/2 lbs (227g)
Vegetables and Vegetable Products
      Romaine lettuce
            3 hearts (1500g)
Carrots
            14 medium (852g)
Tomatoes
            3 medium whole (2-3/5" dia) (377g)
Garlic
            7 1/3 clove(s) (22g)
Frozen corn kernels
            13 1/4 tbsp (113g)
Onion
            1 3/4 medium (2-1/2" dia) (189g)
Red bell pepper
            1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
Frozen broccoli
            2/3 package (189g)
Red onion
            1/4 medium (2-1/2" dia) (28g)
Cucumber
            1/2 cucumber (8-1/4") (151g)
Frozen mixed veggies
            1 10oz package  (284g)
Fresh parsley
            2 sprigs (2g)
Cauliflower
            4 cup chopped (428g)
Mushrooms
            3 cup, pieces or slices (210g)
Fats and Oils
      Salad dressing
            2 1/2 oz (75mL)
Oil
            1 oz (32mL)
Olive oil
            2 tbsp (30mL)
Other
      Soy milk, unsweetened
            3 1/3 cup(s) (mL)
Teriyaki sauce
            4 tbsp (60mL)
Soy milk yogurt 
            2 container(s) (301g)
Spices and Herbs
      Black pepper
            3/4 tbsp, ground (5g)
Salt
            11 3/4 g (12g)
Cayenne pepper
            1/4 tsp (0g)
Ground cumin
            1/2 tbsp (3g)
Basil, dried
            1/2 tbsp, ground (2g)
Rosemary, dried
            2 tsp (2g)
Onion powder
            4 tsp (10g)
Legumes and Legume Products
      Black beans
            1 2/3 can(s) (732g)
Kidney beans
            1/2 can (224g)
Firm tofu
            2/3 package (16 oz) (302g)
Chickpeas, canned
            1 1/2 can  (672g)
Beverages
      Water
            14 1/2 cup(s) (3446mL)
Protein powder
            14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
            1/4 gallon (1039mL)
Nut and Seed Products
      Coconut milk, canned
            6 tbsp (91mL)
Roasted pumpkin seeds, unsalted
            1 cup (118g)
Mixed nuts
            13 1/4 tbsp (112g)
Fruits and Fruit Juices
      Lemon juice
            1/4 tbsp (4mL)
                lunch prep - 2 days
              
             
    1. Pasta with store-bought sauce
        680cal, 23p, 126c, 5f (per meal)
      
        Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Cook the pasta as directed on the package.
                  
                
                    2
                  
                  
                    Top with sauce and enjoy.
                  
                 
    2. Simple salad with tomatoes and carrots
        98cal, 4p, 7c, 3f (per meal)
      1 hearts (500g)
    1/2 medium (31g)
    1 medium whole (2-3/5" dia) (123g)
    1 1/2 tbsp (23mL)
    
        Recipe has been scaled from original by 0.5x. 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.
                  
                
                dinner prep - 2 days
              
             
    1. Quinoa and black beans
        649cal, 33p, 83c, 7f (per meal)
      2 1/2 clove(s) (8g)
    1/4 tsp, ground (0g)
    1/2 tsp (3g)
    1/4 tsp (0g)
    1 1/4 cup(s) (mL)
    1 tsp (4mL)
    1 2/3 can(s) (732g)
    13 1/3 tbsp (113g)
    1 tsp (2g)
    10 tbsp (106g)
    5/6 medium (2-1/2" dia) (92g)
    
        Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
                  
                
                    2
                  
                  
                    Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
                  
                
                    3
                  
                  
                    Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
                  
                
                protein prep - 7 days
              
             
    1. Protein shake
        218cal, 48p, 2c, 1f (per meal)
      
                lunch prep - 2 days
              
             
    1. Belizean rice & beans
        362cal, 10p, 51c, 10f (per meal)
      1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
    1 1/2 clove(s) (5g)
    1/4 medium (2-1/2" dia) (28g)
    1/2 cup (93g)
    3/8 cup(s) (89mL)
    6 tbsp (90mL)
    1/2 can (224g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Add all ingredients to a pot and season with some salt.
                  
                
                    2
                  
                  
                    Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
                  
                
                    3
                  
                  
                    Serve.
                  
                 
    2. Simple salad with tomatoes and carrots
        98cal, 4p, 7c, 3f (per meal)
      1 hearts (500g)
    1/2 medium (31g)
    1 medium whole (2-3/5" dia) (123g)
    1 1/2 tbsp (23mL)
    
        Recipe has been scaled from original by 0.5x. 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.
                  
                
                dinner prep - 2 days
              
             
    1. Tofu alfredo pasta with broccoli
        589cal, 30p, 88c, 10f (per meal)
      1/2 tbsp, ground (2g)
    1/3 cup (80mL)
    1/3 dash (0g)
    1 1/3 clove(s) (4g)
    2/3 package (189g)
    2/3 package (16 oz) (302g)
    1/2 lbs (228g)
    
        Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Cook pasta and broccoli according to packages.
                  
                
                    2
                  
                  
                    Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
                  
                
                    3
                  
                  
                    Add in the almond milk in small amounts until desired consistency is reached.
                  
                
                    4
                  
                  
                    Pour into a pan to heat through. Do not let it boil as it will separate.
                  
                
                    5
                  
                  
                    To serve, top pasta with broccoli and sauce.
                  
                
                    6
                  
                  
                    For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.   
                  
                 
    2. Tossed salad
        121cal, 4p, 10c, 4f (per meal)
      1 tbsp (15mL)
    1/8 medium (2-1/2" dia) (14g)
    1/2 small whole (2-2/5" dia) (46g)
    1/2 small (5-1/2" long) (25g)
    1/2 hearts (250g)
    1/8 cucumber (8-1/4") (38g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Mix ingredients together in a bowl and serve.
                  
                
                    2
                  
                  
                    If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
                  
                
                dinner prep - 1 days
              
             
    1. Teriyaki chickpea stir fry
        738cal, 36p, 79c, 17f (per meal)
      1 can  (448g)
    4 tbsp (60mL)
    1/2 tbsp (8mL)
    1 10oz package  (284g)
    
                    1
                  
                  
                    Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
                  
                
                    2
                  
                  
                    Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
                  
                
                    3
                  
                  
                    Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
                  
                 
    2. White rice
        55cal, 1p, 12c, 0f (per meal)
      
        Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    (Note: Follow rice package instructions if they differ from below)
                  
                
                    2
                  
                  
                    Add the rice, water, and a pinch of salt to a pot and stir.
                  
                
                    3
                  
                  
                    Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
                  
                
                    4
                  
                  
                    Remove from the heat and let sit, covered, for 5 minutes.
                  
                
                    5
                  
                  
                    Fluff with a fork and serve.
                  
                
                lunch prep - 2 days
              
             
    1. Spiced chickpea tabbouleh bowl
        273cal, 12p, 42c, 3f (per meal)
      2 sprigs (2g)
    1/2 roma tomato (40g)
    1/4 cucumber (8-1/4") (75g)
    1/2 can  (224g)
    1/4 tbsp (4mL)
    4 dash (1g)
    1/4 tsp (1mL)
    1/2 box (5.8 oz) (82g)
    
        Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
                  
                
                    2
                  
                  
                    Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
                  
                
                    3
                  
                  
                    Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
                  
                
                dinner prep - 2 days
              
             
    1. Simple seitan
        244cal, 30p, 13c, 8f (per meal)
       
    2. Couscous
        251cal, 9p, 50c, 1f (per meal)
      5/6 box (5.8 oz) (137g)
    
        Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Follow instructions on package.
                  
                 
    3. Carrot fries
        277cal, 3p, 23c, 14f (per meal)
      4 dash (3g)
    2 tsp (2g)
    2 tbsp (30mL)
    1 1/2 lbs (680g)
    
                    1
                  
                  
                    Preheat oven to 425 F (220 C). Line baking sheet with foil.
                  
                
                    2
                  
                  
                    Cut carrots lengthwise into long, thin strips.
                  
                
                    3
                  
                  
                    In a large bowl, mix the carrots with all other ingredients. Toss to coat.
                  
                
                    4
                  
                  
                    Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
                  
                
                    5
                  
                  
                    Serve.
                  
                
                lunch prep - 1 days
              
             
    1. Vegan cream of mushroom soup
        803cal, 36p, 56c, 42f (per meal)
      4 cup chopped (428g)
    4 cup(s) (960mL)
    4 tsp (10g)
    1 tsp (6g)
    2 tsp (10mL)
    3 cup, pieces or slices (210g)
    2 tsp, ground (5g)
    1 small (70g)
    2 clove (6g)
    
        Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
                  
                
                    2
                  
                  
                    Once boiling, reduce heat, and continue cooking for 8 minutes.
                  
                
                    3
                  
                  
                    Blend the cauliflower mixture with a food processor, blender or immersion blender.
                  
                
                    4
                  
                  
                    In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
                  
                
                    5
                  
                  
                    Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
                  
                 
    2. Carrot sticks
        27cal, 1p, 4c, 0f (per meal)
      1 medium (61g)
    
                    1
                  
                  
                    Cut carrots into strips and serve.
                  
                 
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
     
     
    