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 (1900cal, 127g protein, 148g net carbs, 73g fat, 38g fiber per day) cannot be customized.
Day 1
1900cal, 123g protein, 225g net carbs, 36g fat, 42g fiber
2 serving(s) (874cal, 50p, 87c, 25f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1825cal, 124g protein, 179g net carbs, 53g fat, 33g fiber
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1975cal, 139g protein, 142g net carbs, 75g fat, 44g fiber
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1850cal, 126g protein, 169g net carbs, 54g fat, 46g fiber
2/3 serving(s) (443cal, 21p, 67c, 7f)
2 serving(s) (342cal, 18p, 25c, 14f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1950cal, 121g protein, 72g net carbs, 116g fat, 32g fiber
1 can(s) (247cal, 18p, 23c, 7f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1975cal, 129g protein, 73g net carbs, 114g fat, 36g fiber
2 serving(s) (393cal, 16p, 26c, 18f)
1 bar (245cal, 20p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1/2 cup(s) (306cal, 7p, 3c, 29f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1875cal, 125g protein, 175g net carbs, 62g fat, 33g fiber
2 serving(s) (393cal, 16p, 26c, 18f)
1 bar (245cal, 20p, 26c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 serving(s) (510cal, 18p, 94c, 4f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (49 items)
Cereal Grains and Pasta
Long-grain white rice
13 1/4 tbsp (154g)
Brown rice
1/2 cup (95g)
Uncooked dry pasta
6 2/3 oz (190g)
Beverages
Water
15 2/3 cup(s) (3714mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Spices and Herbs
Salt
1/4 tbsp (5g)
Black pepper
1/2 tsp, ground (1g)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Dijon mustard
1 oz (25g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Fats and Oils
Oil
1/3 lbs (159mL)
Vegan mayonnaise
4 tbsp (60g)
Balsamic vinaigrette
2 tbsp (30mL)
Salad dressing
1/2 cup (120mL)
Vegetables and Vegetable Products
Garlic
4 clove (12g)
Onion
2 medium (2-1/2" dia) (233g)
Fresh parsley
3/4 bunch (15g)
Shallots
1/2 shallot (57g)
Tomatoes
1 1/2 cup cherry tomatoes (224g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
3 cup (354g)
Fresh ginger
1 tbsp (6g)
Broccoli
1 1/2 cup chopped (137g)
Carrots
4 small (5-1/2" long) (200g)
Legumes and Legume Products
Firm tofu
22 oz (624g)
White beans, canned
2 can(s) (878g)
Tempeh
1 lbs (454g)
Chickpeas, canned
1 1/2 can (672g)
Soy sauce
6 tbsp (90mL)
Fruits and Fruit Juices
Fruit juice
21 1/3 fl oz (640mL)
Lemon juice
2 tbsp (30mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Other
Roasted red peppers
3 oz (85g)
Veggie burger patty
2 patty (142g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Mixed greens
2 cup (60g)
Frozen riced cauliflower
2 1/4 cup, prepared (383g)
Protein bar (20g protein)
2 bar (100g)
Coleslaw mix
6 cup (540g)
Dairy and Egg Products
Butter
2 tbsp (28g)
Whole milk
2 cup (480mL)
Baked Products
Bread
4 slice(s) (128g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tbsp (1mL)
Pasta sauce
3/8 jar (24 oz) (280g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Nut and Seed Products
Sesame seeds
1 tbsp (9g)
Walnuts
14 tbsp, shelled (88g)
Almonds
1 cup, whole (143g)
lunch prep - 1 days
1. Bean & tofu goulash
875 cals, 50p, 87c, 25f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 can(s) (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. White rice
110 cals, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
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
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 - 2 days
1. White bean bowl
535 cals, 21p, 79c, 9f (per meal)
1/2 cup (95g)
1/2 bunch (10g)
1 tbsp (15mL)
3 oz (85g)
1/2 shallot (57g)
1 can(s) (439g)
2 tsp (10g)
2 tbsp (30mL)
1
Cook rice according to package instructions. Set aside.
2
Make vinaigrette by mixing lemon juice, dijon, oil, and some salt and pepper in a small bowl. Set aside.
3
Toss rice, beans, shallot, parsley, peppers, and vinaigrette in a large bowl. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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.
2. Buttery white rice
325 cals, 5p, 49c, 12f (per meal)
1/3 tsp, ground (1g)
2 tbsp (28g)
1/4 tbsp (4g)
1 1/3 cup(s) (316mL)
2/3 cup (123g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
dinner prep - 2 days
1. Patty melt
500 cals, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Spaghetti and meatless meatballs
445 cals, 21p, 67c, 7f (per meal)
2 meatball(s) (60g)
2 2/3 oz (76g)
1/6 jar (24 oz) (112g)
Recipe has been scaled from original by 0.17x. 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. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Low carb asian tofu bowl
590 cals, 30p, 12c, 44f (per meal)
3 clove (9g)
1 tbsp (9g)
1/4 cup (68mL)
1 tbsp (6g)
6 tbsp (90mL)
2 1/4 cup, prepared (383g)
1 1/2 cup chopped (137g)
15 oz (425g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
3. Nectarine
140 cals, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Edamame slaw salad bowl
395 cals, 16p, 26c, 18f (per meal)
1/2 cup (120mL)
6 cup (540g)
4 small (5-1/2" long) (200g)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
510 cals, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
