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 (1800cal, 126g protein, 147g net carbs, 66g fat, 28g fiber per day) cannot be customized.
Day 1
1700cal, 114g protein, 136g net carbs, 64g fat, 34g fiber
2/3 serving(s) (337cal, 22p, 41c, 3f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (235cal, 3p, 7c, 18f)
12 tender(s) (686cal, 49p, 62c, 27f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1800cal, 118g protein, 187g net carbs, 51g fat, 32g fiber
2 can(s) (494cal, 36p, 46c, 14f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 1/4 serving(s) (455cal, 19p, 70c, 5f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1800cal, 113g protein, 140g net carbs, 77g fat, 26g fiber
2 can(s) (494cal, 36p, 46c, 14f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 1/3 serving(s) (716cal, 22p, 66c, 37f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1775cal, 127g protein, 70g net carbs, 96g fat, 29g fiber
1 sandwich(es) (562cal, 30p, 29c, 31f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1825cal, 136g protein, 146g net carbs, 64g fat, 30g fiber
2 lettuce cup(s) (564cal, 47p, 44c, 20f)
2 serving(s) (242cal, 8p, 12c, 17f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1825cal, 136g protein, 146g net carbs, 64g fat, 30g fiber
2 lettuce cup(s) (564cal, 47p, 44c, 20f)
2 serving(s) (242cal, 8p, 12c, 17f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
2 serving(s) (281cal, 18p, 19c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1850cal, 133g protein, 202g net carbs, 47g fat, 20g fiber
2/3 serving(s) (340cal, 12p, 63c, 2f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (58 items)
Cereal Grains and Pasta
Brown rice
2 3/4 tbsp (32g)
Instant couscous, flavored
3/8 box (5.8 oz) (69g)
Long-grain white rice
2 3/4 tbsp (31g)
Seitan
22 1/2 oz (638g)
Uncooked dry pasta
2 2/3 oz (76g)
Spices and Herbs
Salt
1/8 oz (4g)
Black pepper
1 g (1g)
Garlic powder
1 tsp (3g)
Ground cumin
1 tsp (2g)
Curry powder
4 dash (1g)
Red wine vinegar
2 1/2 oz (70mL)
Dried dill weed
2 tsp (2g)
Dill weed, fresh
2 tbsp, chopped (3g)
Beverages
Water
12 2/3 cup(s) (3003mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Vegetables and Vegetable Products
Onion
2 1/4 medium (2-1/2" dia) (245g)
Tomatoes
3 medium whole (2-3/5" dia) (355g)
Ketchup
3 tbsp (51g)
Fresh parsley
1 2/3 sprigs (2g)
Cucumber
4 1/2 cucumber (8-1/4") (1351g)
Garlic
4 1/3 clove(s) (13g)
Fresh spinach
4 cup(s) (120g)
Red onion
1/2 medium (2-1/2" dia) (55g)
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
Carrots
3 large (216g)
Romaine lettuce
4 leaf inner (24g)
Shallots
1 shallot (113g)
Bell pepper
3/4 small (56g)
Fruits and Fruit Juices
Lime juice
1 tbsp (15mL)
Avocados
2 avocado(s) (402g)
Lemon juice
2/3 fl oz (21mL)
Fats and Oils
Olive oil
1 3/4 oz (54mL)
Oil
2 oz (67mL)
Salad dressing
2 tbsp (30mL)
Ranch dressing
2 tbsp (30mL)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Vegetable broth
3/4 cup(s) (mL)
Other
Lentil pasta
2 2/3 oz (76g)
Meatless chik'n tenders
12 pieces (306g)
Nutritional yeast
2 tsp (3g)
Smoked paprika
1 tsp (2g)
Sub roll(s)
1 1/2 roll(s) (128g)
Legumes and Legume Products
Chickpeas, canned
3/8 can (187g)
Lentils, raw
3/4 cup (136g)
White beans, canned
1 1/2 can(s) (659g)
Baked Products
Naan bread
2 piece (180g)
Bread
2 slice (64g)
Nut and Seed Products
Sunflower kernels
3 1/3 oz (94g)
Coconut milk, canned
2/3 cup (161mL)
Roasted cashews
2 tbsp, halves and whole (17g)
Walnuts
5 tbsp, shelled (31g)
Dairy and Egg Products
Eggs
3 large (150g)
Nonfat greek yogurt, plain
1 cup (280g)
Feta cheese
1/2 cup, crumbled (75g)
Whole milk
1 1/2 cup (360mL)
Cheese
1 1/2 slice (1 oz each) (42g)
Sweets
Maple syrup
2 tbsp (30mL)
lunch prep - 1 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Brown rice
115 cals, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Crispy chik'n tenders
685 cals, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
455 cals, 19p, 70c, 5f (per meal)
1/4 tbsp (3mL)
1 2/3 sprigs (2g)
3/8 roma tomato (33g)
1/4 cucumber (8-1/4") (63g)
1/2 tsp (1g)
1/4 tsp (1mL)
3/8 can (187g)
3/8 box (5.8 oz) (69g)
Recipe has been scaled from original by 0.42x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
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.
dinner prep - 1 days
1. Dal with rice
715 cals, 22p, 66c, 37f (per meal)
1/3 cup (64g)
2/3 cup (160mL)
1/3 cup(s) (79mL)
1/3 small (23g)
1/4 tbsp (3mL)
1 1/3 clove(s) (4g)
1/3 tsp (1g)
1/4 tbsp (1g)
4 dash (1g)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
In a saucepan, add the water and coconut milk and bring to a simmer. Add the lentils and let cook for 20 minutes, covered. Add more water if needed.
3
Meanwhile, in a skillet, heat the oil and add in the oil and garlic and cook until soft. Add in the spices and stir for a minute or two. Set aside.
4
When lentils are done, add in onion mixture and stir until well-combined.
5
Serve over rice.
dinner prep - 1 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 1 days
1. Avocado egg salad sandwich
560 cals, 30p, 29c, 31f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 2 days
1. White bean cassoulet
575 cals, 27p, 70c, 12f (per meal)
3 clove(s) (9g)
1 1/2 tbsp (23mL)
3/4 cup(s) (mL)
1 1/2 can(s) (659g)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
3 large (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple Greek cucumber salad
280 cals, 18p, 19c, 14f (per meal)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Maple seitan lettuce cups
565 cals, 47p, 44c, 20f (per meal)
1 tsp (2g)
4 tsp (20mL)
2 tbsp (30mL)
4 leaf inner (24g)
12 slices (84g)
2 tbsp (30mL)
1 shallot (113g)
3/4 lbs (340g)
1
Heat oil in a skillet over medium heat.
2
Add shallot and some salt and pepper to the skillet. Cook 1-2 minutes until softened. Add seitan and paprika and stir until coated. Cook undisturbed for 4-5 or until seitan starts becoming crispy. Stir and cook another 4-5 minutes until all of the seitan is crispy.
3
Turn off heat. Stir in maple syrup.
4
Add seitan to lettuce cups and and top with cucumber and a drizzle of ranch. Serve.
2. Greek cucumber &feta salad
240 cals, 8p, 12c, 17f (per meal)
2 cucumber (8-1/4") (602g)
2 tbsp, chopped (3g)
2 dash (0g)
1/2 cup, crumbled (75g)
4 tbsp (60mL)
4 tsp (20mL)
2 dash (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
340 cals, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 1 days
1. Seitan philly cheesesteak
855 cals, 56p, 83c, 31f (per meal)
1 1/2 slice (1 oz each) (42g)
1/4 lbs (128g)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
3/4 tbsp (11mL)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!