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 (1925cals, 132g protein, 160g net carbs, 65g fat 41g fiber per day) cannot be customized.
Day 1
1875cals, 163g protein, 93g net carbs, 81g fat 29g fiber per day
5 oz (305cal, 38p, 17c, 10f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1900cals, 129g protein, 169g net carbs, 61g fat 40g fiber per day
5 oz (305cal, 38p, 17c, 10f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 serving(s) (664cal, 31p, 100c, 11f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1950cals, 124g protein, 150g net carbs, 75g fat 43g fiber per day
2 serving(s) (553cal, 28p, 62c, 14f)
3 1/2 cup(s) (296cal, 25p, 7c, 16f)
1 serving(s) (710cal, 20p, 43c, 44f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1950cals, 124g protein, 150g net carbs, 75g fat 43g fiber per day
2 serving(s) (553cal, 28p, 62c, 14f)
3 1/2 cup(s) (296cal, 25p, 7c, 16f)
1 serving(s) (710cal, 20p, 43c, 44f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1925cals, 142g protein, 129g net carbs, 72g fat 50g fiber per day
2 1/2 serving(s) (502cal, 23p, 35c, 26f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1900cals, 120g protein, 215g net carbs, 45g fat 42g fiber per day
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1900cals, 120g protein, 215g net carbs, 45g fat 42g fiber per day
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (46 items)
Fats and Oils
Oil
1/4 lbs (131mL)
Olive oil
2 tsp (10mL)
Salad dressing
1/3 cup (83mL)
Cereal Grains and Pasta
Seitan
10 oz (284g)
Uncooked dry pasta
4 oz (114g)
Long-grain white rice
1/2 cup (93g)
Spices and Herbs
Black pepper
3/4 tbsp, ground (5g)
Salt
2 tsp (12g)
Garlic powder
1/4 tbsp (2g)
Crushed red pepper
1 tbsp (5g)
Onion powder
2 1/2 tsp (6g)
Ground cumin
1 3/4 tsp (4g)
Vegetables and Vegetable Products
Tomatoes
1 1/3 medium whole (2-3/5" dia) (164g)
Onion
1 1/2 medium (2-1/2" dia) (154g)
Kale leaves
2/3 lbs (295g)
Brussels sprouts
6 cup, shredded (300g)
Tomato paste
2 tbsp (32g)
Fresh spinach
4 oz (113g)
Canned crushed tomatoes
1 can (405g)
Shallots
1 clove(s) (57g)
Garlic
6 3/4 clove(s) (20g)
Cauliflower
2 1/2 cup chopped (268g)
Mushrooms
2 cup, pieces or slices (131g)
Ketchup
4 tbsp (68g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (368g)
Lime juice
2 2/3 tbsp (40mL)
Orange
8 orange (1232g)
Lemon
1/2 small (29g)
Lemon juice
1/4 cup (53mL)
Other
Soy milk, unsweetened
10 cup (2381mL)
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Vegan meatballs, frozen
3 meatball(s) (90g)
Lentil pasta
1/3 lbs (151g)
Mixed greens
1 package (5.5 oz) (158g)
Veggie burger patty
4 patty (284g)
Beverages
Water
26 cup(s) (6122mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
2 1/2 cup(s) (600mL)
Soups, Sauces, and Gravies
Pasta sauce
5/8 jar (24 oz) (392g)
Legumes and Legume Products
Lentils, raw
2 3/4 cup (520g)
Chickpeas, canned
1 can (448g)
Nut and Seed Products
Coconut milk, canned
1 cup (240mL)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
1/4 cup, slivered (24g)
Baked Products
Hamburger buns
4 bun(s) (204g)
lunch prep - 2 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
3. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1/4 tbsp (2g)
2 tsp (10mL)
1 1/3 medium whole (2-3/5" dia) (164g)
1 1/3 avocado(s) (268g)
2 2/3 tbsp (40mL)
2 2/3 tbsp minced (40g)
Recipe has been scaled from original by 1.33x. 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. Vegan bangers and cauliflower mash
722cal, 58p, 31c, 38f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Spaghetti and meatless meatballs
664cal, 31p, 100c, 11f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Warm brussels sprout & lentil salad
553cal, 28p, 62c, 14f (per meal)
1 cup (192g)
4 tbsp (60mL)
4 cup(s) (948mL)
6 cup, shredded (300g)
1 tbsp (15mL)
1
Cook lentils in the water according to package instructions, then drain and set aside.
2
Heat oil in a skillet over medium heat. Add shredded brussels sprouts with some salt and cook until tender and lightly browned, about 4-5 minutes.
3
Stir in the cooked lentils and cook for another 1-2 minutes.
4
Toss with your salad dressing of choice, season with salt and pepper to taste, and serve.
dinner prep - 2 days
1. Chickpeas alla coconut vodka
710cal, 20p, 43c, 44f (per meal)
1 cup (240mL)
2 tbsp (32g)
2 tbsp (30mL)
4 oz (113g)
1 can (405g)
1 tsp (2g)
1 clove(s) (57g)
2 clove(s) (6g)
1 can (448g)
1
Heat the oil in a skillet over medium-high heat. Add the minced shallot and cook until softened, about 3-5 minutes. Stir in the garlic, tomato paste, and as much crushed red pepper as you'd like, cooking for 1-2 minutes while stirring.
2
Add the crushed tomatoes and coconut milk, whisking until well combined. Season with salt and pepper to taste.
3
Stir in the chickpeas and spinach. Bring to a simmer, cover, and cook until the spinach is wilted and the sauce has slightly thickened, about 4-5 minutes, stirring occasionally. Serve.
2. White rice
165cal, 3p, 37c, 0f (per meal)
1/2 cup (93g)
1 cup(s) (237mL)
3 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Lentil pasta
673cal, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Vegan cream of mushroom soup
502cal, 23p, 35c, 26f (per meal)
2 1/2 cup chopped (268g)
2 1/2 cup(s) (600mL)
2 1/2 tsp (6g)
5 dash (4g)
1 1/4 tsp (6mL)
2 cup, pieces or slices (131g)
1 1/4 tsp, ground (3g)
5/8 small (44g)
1 1/4 clove (4g)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Veggie burger
550cal, 22p, 82c, 10f (per meal)
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 greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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 - 2 days
1. Lentil kale salad
681cal, 27p, 57c, 33f (per meal)
1 3/4 tsp (4g)
3 1/2 cup(s) (830mL)
1 3/4 tsp (3g)
5 1/4 cup, chopped (210g)
1/4 cup (53mL)
1/4 cup, slivered (24g)
1/4 cup (53mL)
3 1/2 clove(s) (11g)
14 tbsp (168g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.