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 (799mL)
Teriyaki sauce
4 tbsp (60mL)
Soy milk yogurt
2 container(s) (301g)
Spices and Herbs
Black pepper
3/4 tbsp, ground (5g)
Salt
1/2 oz (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) (3482mL)
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)
1/4 tsp, ground (0g)
1/2 tsp (3g)
1/4 tsp (0g)
1 1/4 cup(s) (mL)
2 1/2 clove(s) (8g)
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 1/2 clove(s) (5g)
1/4 medium (2-1/2" dia) (28g)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
1/2 cup (93g)
3/8 cup(s) (90mL)
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)
4 tsp (15g)
1/6 cup(s) (40mL)
1/2 dash, ground (0g)
2/3 dash (0g)
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
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.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
273cal, 12p, 42c, 3f (per meal)
1/2 can (224g)
1/4 tbsp (4mL)
2 sprigs (2g)
1/2 roma tomato (40g)
1/4 cucumber (8-1/4") (75g)
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.