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 (1775cal, 136g protein, 137g net carbs, 62g fat, 34g fiber per day) cannot be customized.
Day 1
1750cal, 113g protein, 152g net carbs, 66g fat, 27g fiber
5 nuggets (276cal, 15p, 26c, 11f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1800cal, 135g protein, 147g net carbs, 59g fat, 36g fiber
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 cup(s) (229cal, 3p, 51c, 1f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1825cal, 143g protein, 165g net carbs, 55g fat, 22g fiber
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 cup(s) (229cal, 3p, 51c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1850cal, 162g protein, 110g net carbs, 75g fat, 25g fiber
7 skewers (816cal, 66p, 19c, 49f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1775cal, 148g protein, 102g net carbs, 66g fat, 45g fiber
7 skewers (816cal, 66p, 19c, 49f)
2 serving(s) (571cal, 30p, 60c, 9f)
1 serving(s) (163cal, 3p, 21c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1725cal, 112g protein, 166g net carbs, 44g fat, 55g fiber
2 taco(s) (637cal, 28p, 66c, 21f)
1 serving(s) (141cal, 2p, 18c, 6f)
2 serving(s) (571cal, 30p, 60c, 9f)
1 serving(s) (163cal, 3p, 21c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1775cal, 139g protein, 117g net carbs, 72g fat, 26g fiber
2 taco(s) (637cal, 28p, 66c, 21f)
1 serving(s) (141cal, 2p, 18c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (38 items)
Vegetables and Vegetable Products
Ketchup
3 1/4 tbsp (55g)
Garlic
4 1/2 clove(s) (14g)
Kale leaves
6 1/2 cup, chopped (260g)
Onion
3 small (198g)
Fresh ginger
2 1/3 inch (2.5cm) cube (12g)
Tomato paste
1 tbsp (16g)
Jalapeno pepper
2/3 pepper (9g)
Other
Meatless chik'n tenders
8 pieces (204g)
Vegan chik'n nuggets
5 nuggets (108g)
Vegan sausage
5 sausage (500g)
Frozen cauliflower
2 1/4 cup (255g)
Skewer(s)
14 skewer(s) (14g)
Vegan chik'n strips
18 2/3 oz (529g)
Sesame oil
2 1/3 tbsp (35mL)
Smoked paprika
2 tsp (5g)
Diced tomatoes
1 can(s) (420g)
Soy chorizo
1/2 lbs (227g)
Fruits and Fruit Juices
Peach
3 medium (2-2/3" dia) (450g)
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Fruit juice
32 fl oz (960mL)
Lime juice
1/3 cup (83mL)
Baked Products
Naan bread
1 piece (90g)
Corn tortillas
8 tortilla, medium (approx 6" dia) (208g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Sunflower kernels
3/4 oz (21g)
Fats and Oils
Oil
3 oz (95mL)
Soups, Sauces, and Gravies
Vegetable broth
7 cup(s) (mL)
Salsa
1/2 cup (130g)
Legumes and Legume Products
Chickpeas, canned
1 1/4 can (560g)
Tempeh
3/4 lbs (340g)
Peanut butter
1/3 cup (75g)
Black beans
2 can(s) (878g)
Refried beans
2/3 can (~16 oz) (296g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/3 pouch (~5.6 oz) (211g)
Snacks
Tortilla chips
4 oz (113g)
Spices and Herbs
Ground cumin
1 tsp (2g)
lunch prep - 1 days
1. Crispy chik'n tenders
455 cals, 32p, 41c, 18f (per meal)
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.
dinner prep - 1 days
1. Chik'n nuggets
275 cals, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Chickpea & kale soup
680 cals, 34p, 70c, 18f (per meal)
1 1/4 tsp (6mL)
2 1/2 clove(s) (8g)
5 cup(s) (mL)
2 1/2 cup, chopped (100g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Flavored rice mix
380 cals, 11p, 77c, 2f (per meal)
1 1/3 pouch (~5.6 oz) (211g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chik'n satay with peanut sauce
815 cals, 66p, 19c, 49f (per meal)
14 skewer(s) (14g)
2 1/3 inch (2.5cm) cube (12g)
18 2/3 oz (529g)
2 1/3 tbsp (35mL)
1/4 cup (53mL)
1/3 cup (75g)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
dinner prep - 2 days
1. Smokey black bean stew
570 cals, 30p, 60c, 9f (per meal)
2 tsp (5g)
2 tbsp (30mL)
2 cup(s) (mL)
1 tbsp (15mL)
1 tbsp (16g)
1 tsp (2g)
2 clove(s) (6g)
1 small (70g)
1 can(s) (420g)
2 can(s) (878g)
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
2. Chips and salsa
165 cals, 3p, 21c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
lunch prep - 2 days
1. Vegan chorizo tacos
635 cals, 28p, 66c, 21f (per meal)
1/4 tbsp (3mL)
1/3 small (23g)
2/3 can (~16 oz) (296g)
2/3 pepper (9g)
1/2 lbs (227g)
8 tortilla, medium (approx 6" dia) (208g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add chopped onion and jalapeno, and cook for about 10 minutes.
2
Add the soy chorizo and cook for about 5 minutes, until starting to brown.
3
Meanwhile, place the refried beans in a saucepan and cook over low heat until heated through.
4
Stack two tortillas together for each taco, and spread beans over tortillas. Top with soy chorizo mixture.
5
Serve.
6
Meal Prep Tip: Divide the chorizo mixture and refried beans into separate airtight containers and store in the refrigerator. When ready to eat, warm chorizo mixture and refried beans on stovetop (or by microwaving), place on tortillas, and serve.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sauteed Kale
240 cals, 4p, 10c, 19f (per meal)
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.