1900 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1900 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 (1900cal, 138g protein, 142g net carbs, 70g fat, 36g fiber per day) cannot be customized.
Day 1
1850cal, 151g protein, 81g net carbs, 92g fat, 27g fiber
1 serving(s) (451cal, 17p, 40c, 24f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
28 oz (792cal, 77p, 19c, 41f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1925cal, 121g protein, 205g net carbs, 47g fat, 49g fiber
1 serving(s) (499cal, 18p, 60c, 19f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
3 serving(s) (818cal, 40p, 84c, 22f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1900cal, 144g protein, 143g net carbs, 65g fat, 44g fiber
1 1/3 serving(s) (604cal, 46p, 47c, 24f)
2 1/2 cup(s) (269cal, 9p, 10c, 19f)
3 serving(s) (818cal, 40p, 84c, 22f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1850cal, 127g protein, 169g net carbs, 56g fat, 42g fiber
2 serving(s) (555cal, 35p, 78c, 3f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
8 oz (342cal, 18p, 5c, 28f)
2 1/2 serving(s) (234cal, 7p, 42c, 2f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1950cal, 143g protein, 125g net carbs, 82g fat, 33g fiber
14 oz (504cal, 31p, 23c, 32f)
1/4 cup (183cal, 2p, 1c, 18f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1925cal, 140g protein, 160g net carbs, 70g fat, 24g fiber
14 oz tofu (754cal, 37p, 71c, 35f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1850cal, 140g protein, 113g net carbs, 77g fat, 36g fiber
14 oz tofu (754cal, 37p, 71c, 35f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
2 serving(s) (664cal, 49p, 31c, 29f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (59 items)
Vegetables and Vegetable Products
Kale leaves
13 1/2 oz (386g)
Garlic
13 1/3 clove(s) (40g)
Fresh ginger
1/2 oz (13g)
Tomatoes
3 medium whole (2-3/5" dia) (376g)
Fresh parsley
1 1/2 sprigs (2g)
Onion
1 1/3 medium (2-1/2" dia) (133g)
Broccoli
2 1/2 cup chopped (228g)
Ketchup
2 2/3 tbsp (45g)
Frozen corn kernels
1 2/3 cup (227g)
Frozen mixed veggies
1 1/2 cup (203g)
Carrots
4 medium (238g)
Romaine lettuce
1 1/2 hearts (750g)
Fresh cilantro
2 tbsp, chopped (6g)
Fruits and Fruit Juices
Lemon
1 1/2 small (94g)
Avocados
1 1/2 avocado(s) (327g)
Fruit juice
10 2/3 fl oz (320mL)
Lemon juice
1/2 tsp (3mL)
Lime juice
5/6 fl oz (25mL)
Orange
1 fruit (2-7/8" dia) (140g)
Other
Sriracha chili sauce
1 1/4 oz (35g)
Mixed greens
4 1/2 cup (135g)
Curry sauce
1/3 jar (15 oz) (142g)
Nutritional yeast
1/2 oz (12g)
Vegan butter
2 tsp (9g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Sub roll(s)
3 roll(s) (255g)
Soy milk, unsweetened
3 1/3 cup (799mL)
Sesame oil
2 tbsp (30mL)
Beverages
Water
16 cup (3802mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Fats and Oils
Oil
4 oz (115mL)
Salad dressing
6 3/4 tbsp (101mL)
Olive oil
1/4 tbsp (4mL)
Legumes and Legume Products
Firm tofu
3 3/4 lbs (1710g)
Soy sauce
13 1/2 oz (320mL)
Extra firm tofu
1 3/4 lbs (794g)
Chickpeas, canned
3 1/2 can (1568g)
Lentils, raw
13 1/4 tbsp (160g)
Vegetarian burger crumbles
1/2 lbs (227g)
Nut and Seed Products
Coconut milk, canned
4 tbsp (60mL)
Sesame seeds
1 oz (28g)
Pecans
4 tbsp, halves (25g)
Cereal Grains and Pasta
Quinoa, uncooked
4 tsp (14g)
Long-grain white rice
1/2 cup (92g)
Seitan
1/3 lbs (151g)
Cornstarch
1/2 cup (64g)
Soups, Sauces, and Gravies
Vegetable broth
14 cup(s) (mL)
Apple cider vinegar
1/2 tbsp (0mL)
Pasta sauce
3/4 cup (195g)
Spices and Herbs
Balsamic vinegar
1/2 tbsp (8mL)
Black pepper
1/8 oz (1g)
Ground cumin
1/3 tsp (1g)
Ground coriander
1/3 tsp (1g)
Garlic powder
1 tsp (3g)
Salt
2 1/2 g (2g)
Lemon pepper
4 dash (1g)
Crushed red pepper
1/3 tsp (1g)
Baked Products
Bread crumbs
1/4 cup (24g)
Sweets
Sugar
4 tbsp (52g)
lunch prep - 1 days
1. Coconut ginger tofu congee
450 cals, 17p, 40c, 24f (per meal)
1 clove(s) (3g)
1 tsp (5g)
1/2 cup(s) (119mL)
1 tsp (5mL)
1 1/2 tbsp (9g)
5 oz (142g)
4 tbsp (60mL)
4 tsp (14g)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Combine rice, quinoa, ginger, garlic, coconut milk, water, and some salt in a saucepan. Bring to a boil, cover, reduce heat to low and cook until grains are tender and water is mostly absorbed, about 15-20 minutes.
2
Meanwhile, heat the oil in a skillet. Add tofu and season with some salt and pepper. Cook until lightly browned, 4-6 minutes.
3
Transfer the rice to a bowl and top with tofu. Drizzle sriracha on top and serve.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
5/8 bunch (106g)
5/8 small (36g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Baked tofu
790 cals, 77p, 19c, 41f (per meal)
14 tbsp (210mL)
1 3/4 lbs (794g)
1 3/4 slices (1" dia) (4g)
1 3/4 tbsp (16g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Chickpea & kale soup
820 cals, 40p, 84c, 22f (per meal)
1 tbsp (15mL)
6 clove(s) (18g)
12 cup(s) (mL)
6 cup, chopped (240g)
3 can (1344g)
Recipe has been scaled from original by 3x. 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 - 1 days
1. Tofu curry with rice
500 cals, 18p, 60c, 19f (per meal)
1/3 jar (15 oz) (142g)
1/4 tbsp (3mL)
1/3 lbs (151g)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Drain and rinse tofu. Pat dry and press gently to get any extra liquid.
3
Cube tofu into rough, bite-sized chunks.
4
Heat oil in skillet over high heat. Add tofu and do not stir until the bottoms are browned, about 5 minutes.
5
Then gently stir and continue cooking tofu until all sides are browned.
6
Pour in curry sauce. Bring to a simmer and cook until heated through.
7
Serve tofu curry over rice.
3. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
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 bowl and toss. Serve!
lunch prep - 1 days
1. Breaded seitan nuggets
605 cals, 46p, 48c, 24f (per meal)
2 2/3 tbsp (45g)
1/3 lbs (151g)
1/4 cup (24g)
4 tsp (20mL)
4 tsp (20mL)
2/3 dash, ground (0g)
1/3 tsp (1g)
1/3 tsp (1g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Roasted broccoli with nutritional yeast
270 cals, 9p, 10c, 19f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
dinner prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Vegan buttered corn
235 cals, 7p, 42c, 2f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 tsp (9g)
1 2/3 cup (227g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
lunch prep - 1 days
1. Lentil and veggie soup
555 cals, 35p, 78c, 3f (per meal)
1/2 cup (96g)
2 cup(s) (mL)
1 cup, chopped (40g)
1 tbsp (4g)
1 clove(s) (3g)
1 1/2 cup (203g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
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.
3. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Vegan meatball sub
700 cals, 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.
lunch prep - 1 days
1. Lemon pepper tofu
505 cals, 31p, 23c, 32f (per meal)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
1 small (58g)
14 oz (397g)
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
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.
lunch prep - 2 days
1. Sesame orange tofu
755 cals, 37p, 71c, 35f (per meal)
2 tbsp (30mL)
4 tsp (12g)
6 tbsp (48g)
1 3/4 lbs (794g)
2 tbsp (30g)
4 tbsp (52g)
4 tbsp (60mL)
1 fruit (2-7/8" dia) (140g)
4 clove(s) (12g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (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.
dinner prep - 1 days
1. Carrot & grounds stir fry
665 cals, 49p, 31c, 29f (per meal)
2 tbsp, chopped (6g)
4 tsp (20mL)
2 tsp (10mL)
1/3 tsp (1g)
4 tsp (20mL)
2 tbsp (30mL)
2/3 large (100g)
1 1/3 clove(s) (4g)
1/2 lbs (227g)
2 2/3 large (192g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. 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.