1900 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 1900 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 (1900cals, 132g protein, 142g net carbs, 73g fat 38g fiber per day) cannot be customized.
Day 1
1900cals, 120g protein, 170g net carbs, 63g fat 44g fiber per day
1 quesadilla(s) (589cal, 22p, 59c, 26f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/2 serving(s) (584cal, 29p, 74c, 6f)
4 serving(s) (302cal, 6p, 21c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1875cals, 121g protein, 171g net carbs, 64g fat 35g fiber per day
1 quesadilla(s) (589cal, 22p, 59c, 26f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
2 serving(s) (671cal, 27p, 80c, 16f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1900cals, 122g protein, 201g net carbs, 51g fat 39g fiber per day
1 1/4 serving(s) (680cal, 28p, 94c, 17f)
1 serving(s) (141cal, 9p, 9c, 7f)
2 serving(s) (671cal, 27p, 80c, 16f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1875cals, 145g protein, 88g net carbs, 93g fat 28g fiber per day
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 serving(s) (353cal, 16p, 11c, 24f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1925cals, 153g protein, 83g net carbs, 92g fat 40g fiber per day
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
6 oz (443cal, 36p, 12c, 23f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1925cals, 133g protein, 122g net carbs, 81g fat 44g fiber per day
1 1/3 serving(s) (722cal, 35p, 82c, 20f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
6 oz (443cal, 36p, 12c, 23f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1875cals, 127g protein, 159g net carbs, 64g fat 37g fiber per day
1 1/3 serving(s) (722cal, 35p, 82c, 20f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
6 oz (257cal, 13p, 4c, 21f)
3 serving(s) (227cal, 5p, 16c, 14f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (52 items)
Beverages
Water
24 1/3 cup(s) (5766mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Vegetables and Vegetable Products
Cucumber
2 cucumber (8-1/4") (602g)
Red onion
1/2 medium (2-1/2" dia) (55g)
Broccoli
2/3 lbs (307g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (455g)
Garlic
2 1/2 clove(s) (7g)
Frozen corn kernels
6 tbsp (51g)
Onion
1 1/2 medium (2-1/2" dia) (152g)
Whole kernel corn
2/3 cup (109g)
Red bell pepper
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
Romaine lettuce
6 cup shredded (282g)
Fresh spinach
1/3 cup(s) (10g)
Canned crushed tomatoes
2/3 can (270g)
Raw celery
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Carrots
1 1/3 medium (81g)
Fats and Oils
Olive oil
1/4 lbs (109mL)
Oil
2 oz (65mL)
Salad dressing
1 cup (225mL)
Spices and Herbs
Red wine vinegar
2 tsp (10mL)
Dried dill weed
2 tsp (2g)
Chili powder
4 dash (1g)
Black pepper
1/2 tbsp, ground (3g)
Salt
2 tsp (13g)
Cayenne pepper
3/4 dash (0g)
Ground cumin
1/2 tbsp (4g)
Dijon mustard
1 tbsp (15g)
Garlic powder
5 dash (2g)
Basil, dried
1/4 tbsp, leaves (0g)
Oregano, dried
1/4 tbsp, leaves (1g)
Fruits and Fruit Juices
Lemon juice
2 1/2 tbsp (38mL)
Lime juice
4 tbsp (57mL)
Avocados
1 1/2 avocado(s) (301g)
Dairy and Egg Products
Nonfat greek yogurt, plain
2 1/2 container (403g)
Cheddar cheese
1/2 cup, shredded (57g)
Whole milk
6 2/3 cup(s) (1601mL)
Parmesan cheese
3 tbsp (15g)
Eggs
6 large (300g)
Baked Products
Flour tortillas
2 tortilla (approx 12" dia) (234g)
Other
Mixed greens
16 1/2 cup (495g)
Legumes and Legume Products
Black beans
2 can(s) (945g)
Lentils, raw
2 1/2 cup (496g)
Firm tofu
1/2 lbs (254g)
Tempeh
3/4 lbs (340g)
Soups, Sauces, and Gravies
Vegetable broth
1 1/2 cup(s) (mL)
Pasta sauce
3/8 jar (24 oz) (280g)
Salsa verde
1 tbsp (16g)
Cereal Grains and Pasta
Quinoa, uncooked
1/4 cup (48g)
Couscous, uncooked
2/3 cup (115g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
10 oz (284g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Roasted pumpkin seeds, unsalted
2 1/3 oz (66g)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Broccoli cheddar quesadilla with yogurt dip
589cal, 22p, 59c, 26f (per meal)
4 dash (1g)
4 tbsp (70g)
1 tbsp (15mL)
6 oz (170g)
1/2 cup, shredded (57g)
2 tortilla (approx 12" dia) (234g)
1
In a small bowl, mix the Greek yogurt and chili powder. Set aside.
2
Heat about 25% of the oil in a large non-stick skillet over medium-high heat. Add the broccoli, season with salt and pepper, and cook until tender, about 4-6 minutes.
3
Sprinkle cheddar cheese on one half of the tortilla. Top with the cooked broccoli, fold the tortilla in half, and gently press to seal.
4
Wipe the skillet clean, then heat the remaining oil over medium heat. Add the quesadillas and cook until the cheese is melted and the tortillas are golden, about 2-3 minutes per side.
5
Slice the quesadillas and serve with the chili yogurt sauce.
2. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
1 1/2 cucumber (8-1/4") (452g)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Quinoa and black beans
584cal, 29p, 74c, 6f (per meal)
3/4 can(s) (329g)
1 clove(s) (3g)
3/4 dash, ground (0g)
1 1/2 dash (1g)
3/4 dash (0g)
1/2 cup(s) (mL)
3/8 tsp (2mL)
6 tbsp (51g)
3 dash (1g)
1/4 cup (48g)
3/8 medium (2-1/2" dia) (41g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
2. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Black bean and couscous salad
671cal, 27p, 80c, 16f (per meal)
4 tsp (20mL)
2/3 cup (109g)
2/3 cup (115g)
1/3 tsp, ground (1g)
5/6 cup(s) (mL)
1/3 tsp (2g)
1 1/3 can(s) (585g)
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
1/3 tsp (1g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Bring vegetable broth to a boil in a 2 quart or larger sauce pan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes.
2
In a large bowl, whisk together the olive oil, lime juice, and cumin. Add red pepper, corn and beans and toss to coat.
3
Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well.
4
Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.
lunch prep - 1 days
1. Cheese ravioli
680cal, 28p, 94c, 17f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1/2 cucumber (8-1/4") (151g)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.5x. 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. Broccoli caesar salad with hard boiled eggs
390cal, 31p, 9c, 23f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (22g)
3 tbsp (15g)
1 tbsp (15g)
3 tbsp (53g)
1 1/2 cup chopped (137g)
6 large (300g)
6 cup shredded (282g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Salsa verde tofu salad
353cal, 16p, 11c, 24f (per meal)
1/2 roma tomato (40g)
1 tbsp (16g)
1 tsp (2g)
2 tbsp (30g)
2 tbsp (15g)
2 slices (50g)
1 1/2 cup (45g)
1 tsp (5mL)
1 slice(s) (84g)
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 2 days
1. Basic tempeh
443cal, 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.
3. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1 1/4 medium whole (2-3/5" dia) (154g)
5 dash, ground (1g)
5 dash (4g)
5 dash (2g)
2 tsp (9mL)
1 1/4 avocado(s) (251g)
2 1/2 tbsp (38mL)
2 1/2 tbsp minced (38g)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Lentil Soup
722cal, 35p, 82c, 20f (per meal)
1/3 cup(s) (10g)
2 2/3 tbsp (40mL)
1/4 tbsp (4g)
2/3 can (270g)
1/4 tbsp, leaves (0g)
1/3 tsp, ground (1g)
5 1/3 cup(s) (1264mL)
1 1/3 cup (256g)
1/4 tbsp, leaves (1g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
1 1/3 clove(s) (4g)
1 1/3 medium (81g)
2/3 medium (2-1/2" dia) (73g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Simple mixed greens and tomato salad
227cal, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.