1800 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1800 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 (1825cals, 124g protein, 158g net carbs, 64g fat 28g fiber per day) cannot be customized.
Day 1
1825cals, 120g protein, 143g net carbs, 71g fat 31g fiber per day
2 burger (722cal, 32p, 83c, 24f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
6 oz (443cal, 36p, 12c, 23f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1825cals, 128g protein, 153g net carbs, 66g fat 26g fiber per day
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
2 cup(s) (229cal, 3p, 51c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1800cals, 115g protein, 182g net carbs, 59g fat 23g fiber per day
1 wrap(s) (427cal, 17p, 39c, 21f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 container(s) (310cal, 25p, 33c, 8f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1800cals, 115g protein, 182g net carbs, 59g fat 23g fiber per day
1 wrap(s) (427cal, 17p, 39c, 21f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 container(s) (310cal, 25p, 33c, 8f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1825cals, 125g protein, 138g net carbs, 68g fat 42g fiber per day
1 wrap(s) (469cal, 25p, 49c, 14f)
1 cake(s) (240cal, 8p, 12c, 17f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1850cals, 134g protein, 169g net carbs, 56g fat 36g fiber per day
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 serving(s) (422cal, 29p, 16c, 21f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1825cals, 134g protein, 143g net carbs, 70g fat 20g fiber per day
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
2 tofu planks (697cal, 49p, 24c, 44f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1ff)
Grocery List (56 items)
Fats and Oils
Oil
2 oz (63mL)
Balsamic vinaigrette
3 oz (90mL)
Olive oil
1/2 tbsp (8mL)
Vegetables and Vegetable Products
Bell pepper
1 3/4 large (283g)
Ketchup
2 tbsp (34g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (550g)
Mushrooms
1/3 lbs (134g)
Fresh spinach
6 cup(s) (180g)
Garlic
2 1/2 clove (8g)
Fresh parsley
5 sprigs (5g)
Onion
1/8 small (9g)
Dairy and Egg Products
Sliced cheese
2 slice (3/4 oz ea) (42g)
Fresh mozzarella cheese
1/2 lbs (222g)
Cheese
1 cup, shredded (113g)
Goat cheese
4 tbsp (56g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Nonfat greek yogurt, plain
1/3 cup (93g)
Mozzarella cheese, shredded
2 oz (57g)
Other
Veggie burger patty
2 patty (142g)
Mixed greens
2 2/3 package (5.5 oz) (415g)
Roasted red peppers
4 tbsp, diced (56g)
Coleslaw mix
4 cup (360g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
11 1/2 g (11g)
Sub roll(s)
3 roll(s) (255g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
3 slice(s) (96g)
Flour tortillas
4 tortilla (approx 7-8" dia) (193g)
Naan bread
1 piece(s) (90g)
Legumes and Legume Products
Tempeh
18 oz (510g)
Soy sauce
1 tbsp (15mL)
Lentils, raw
2/3 cup (128g)
Peanut butter
2 tbsp (32g)
Chickpeas, canned
1/2 can (224g)
Firm tofu
14 oz (397g)
Spices and Herbs
Fresh basil
1 oz (28g)
Ground ginger
1/8 oz (1g)
Garlic powder
4 dash (2g)
Rosemary, dried
3 dash (0g)
Salt
1/4 tsp (2g)
Cinnamon
1 dash (0g)
Ground cumin
4 dash (1g)
Black pepper
1 dash, ground (0g)
Fruits and Fruit Juices
Fruit juice
48 fl oz (1440mL)
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Beverages
Water
13 cup(s) (3154mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Cornstarch
1 tbsp (8g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (531g)
Hot sauce
2 tsp (10mL)
Pizza sauce
3 tbsp (47g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
2 tbsp (24g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
lunch prep - 1 days
1. Veggie burger with cheese
722cal, 32p, 83c, 24f (per meal)
2 slice (3/4 oz ea) (42g)
2 patty (142g)
2 oz (57g)
2 tbsp (34g)
2 bun(s) (102g)
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 cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Cooked peppers
120cal, 1p, 5c, 9f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
dinner prep - 1 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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.
3. Caprese salad
213cal, 12p, 7c, 14f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
protein prep - 7 days
1. Protein shake
164cal, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Tempeh & mushroom stir fry
443cal, 33p, 49c, 8f (per meal)
2 dash (0g)
1 cup, chopped (70g)
4 oz (113g)
4 dash (2g)
1 tbsp (15mL)
1/2 large (82g)
4 tbsp (48g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
3. Simple mozzarella and tomato salad
161cal, 9p, 5c, 11f (per meal)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
1/2 large whole (3" dia) (91g)
Recipe has been scaled from original by 0.17x. 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.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
612cal, 34p, 40c, 32f (per meal)
3/4 cup (23g)
3 dash (0g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Caprese salad
213cal, 12p, 7c, 14f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Spinach and goat cheese wrap
427cal, 17p, 39c, 21f (per meal)
2 tbsp, diced (28g)
1 tortilla (approx 10" dia) (72g)
1/2 tbsp (8mL)
2 tbsp, shredded (14g)
2 tbsp (28g)
4 cherry tomatoes (68g)
1 cup(s) (30g)
1
Lay the tortilla out flat, and arrange the spinach across the tortilla. Sprinkle the cherry tomatoes, goat cheese, roasted red pepper, and shredded cheese evenly across the greens. Drizzle with balsamic vinaigrette.
2
Fold the bottom of the tortilla up about 2 inches to enclose the filling, and roll the wrap tightly.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
3. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Cheese ravioli
408cal, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
3. Caprese salad
249cal, 14p, 9c, 16f (per meal)
2 1/3 tbsp (35mL)
9 1/3 tbsp leaves, whole (14g)
56 tsp cherry tomatoes (174g)
1 1/6 package (5.5 oz) (181g)
1/4 lbs (99g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Moroccan chickpea wrap
469cal, 25p, 49c, 14f (per meal)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
5 sprigs (5g)
4 dash (1g)
1/3 cup (93g)
1/8 small (9g)
1/2 small (37g)
1/2 can (224g)
1 tortilla (approx 7-8" dia) (49g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350F (180C) and line a baking sheet with parchment paper.
2
Toss chickpeas with oil, spread evenly on the baking sheet and roast for 15 minutes.
3
Add sliced onions and pepper to the baking sheet and continue roasting for 15 more minutes.
4
Once slightly cooled, sprinkle with cumin, ginger, cinnamon, and salt/pepper to taste.
5
Assemble wrap by spreading the greek yogurt on the tortilla and adding the chickpeas, pepper, onion, and parsley. Serve.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
lunch prep - 2 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
dinner prep - 1 days
1. Tofu parmesan
697cal, 49p, 24c, 44f (per meal)
2 oz (57g)
3 tbsp (47g)
1 tbsp (15mL)
1 tbsp (8g)
2 tbsp (8g)
14 oz (397g)
1
Preheat the oven to 450°F (230°C).
2
Slice the tofu lengthwise into flat, wide planks that resemble rectangular slabs. A 14oz (397g) block of tofu will yield two 7oz (198g) planks.
3
In a shallow plate, whisk together cornstarch, nutritional yeast, and a pinch of salt and pepper. Press the tofu planks into the mixture, ensuring all sides are fully coated.
4
Heat oil in a skillet over medium-high heat. Add the tofu and cook until golden brown and crispy, about 3-4 minutes per side.
5
Transfer the tofu planks to a baking sheet. Spread pizza sauce over each plank and sprinkle with cheese.
6
Roast in the oven until the cheese is melted and slightly crispy, about 8-10 minutes. Serve.
2. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
1/2 clove (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.