1100 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1100 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 (1075cal, 96g protein, 83g net carbs, 30g fat, 24g fiber per day) cannot be customized.
Day 1
1025cal, 93g protein, 78g net carbs, 25g fat, 28g fiber
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (166cal, 12p, 8c, 7f)
1 serving(s) (68cal, 1p, 4c, 5f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1125cal, 102g protein, 92g net carbs, 27g fat, 29g fiber
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (285cal, 21p, 34c, 5f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1075cal, 83g protein, 89g net carbs, 30g fat, 26g fiber
3/4 serving(s) (271cal, 8p, 38c, 8f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1/2 quesadilla(s) (280cal, 9p, 34c, 9f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1075cal, 83g protein, 89g net carbs, 30g fat, 26g fiber
3/4 serving(s) (271cal, 8p, 38c, 8f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1/2 quesadilla(s) (280cal, 9p, 34c, 9f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1075cal, 106g protein, 54g net carbs, 41g fat, 17g fiber
1/2 serving(s) (241cal, 9p, 20c, 12f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
4 oz seitan (297cal, 32p, 19c, 10f)
2 serving(s) (139cal, 13p, 3c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1100cal, 98g protein, 83g net carbs, 34g fat, 16g fiber
1/2 serving(s) (241cal, 9p, 20c, 12f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1100cal, 105g protein, 97g net carbs, 23g fat, 24g fiber
2 serving(s) (369cal, 18p, 39c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (42 items)
Other
Soy milk, unsweetened
1/3 gallon (1320mL)
Mixed greens
9 cup (270g)
Lentil pasta
1/3 lbs (151g)
Vegan chik'n strips
2 1/2 oz (71g)
Vegan cheese, shredded
4 tbsp (28g)
Teriyaki sauce
1/3 lbs (113mL)
Curry paste
2 tsp (10g)
Fats and Oils
Salad dressing
2/3 cup (169mL)
Oil
1 3/4 tbsp (26mL)
Olive oil
2 tbsp (29mL)
Vegetables and Vegetable Products
Tomatoes
2 medium whole (2-3/5" dia) (259g)
Fresh cilantro
1/2 tbsp, chopped (2g)
Onion
1/2 medium (2-1/2" dia) (53g)
Garlic
1 1/2 clove(s) (4g)
Carrots
2 1/2 medium (144g)
Bell pepper
1/2 medium (60g)
Red bell pepper
1/6 medium (approx 2-3/4" long, 2-1/2 dia.) (22g)
Romaine lettuce
1 1/2 hearts (750g)
Whole kernel corn
1/4 11oz can (48g)
Edamame, frozen, shelled
1 cup (118g)
Frozen green beans
3 1/3 cup (403g)
Frozen mixed veggies
3/4 lbs (334g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Salsa
1 tbsp (16g)
Fruits and Fruit Juices
Lime juice
1/2 tsp (3mL)
Fruit juice
5 1/3 fl oz (160mL)
Spices and Herbs
Crushed red pepper
3/4 dash (0g)
Black pepper
1/3 tsp (0g)
Salt
1 1/2 g (2g)
Beverages
Water
1 gallon (3686mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Soy sauce
4 tsp (20mL)
Vegetarian burger crumbles
2 oz (57g)
Kidney beans
3/8 can (168g)
Black beans
1/4 can (110g)
Lentils, raw
1/3 cup (64g)
Chickpeas, canned
1/2 can (224g)
Cereal Grains and Pasta
Brown rice
3 tbsp (36g)
Long-grain white rice
3/4 cup (131g)
Seitan
3/4 lbs (340g)
Nut and Seed Products
Coconut milk, canned
3/4 cup (187mL)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
lunch prep - 2 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (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 and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Carrot & grounds stir fry
165 cals, 12p, 8c, 7f (per meal)
1/2 tbsp, chopped (2g)
1 tsp (5mL)
1/2 tsp (3mL)
2/3 dash (0g)
1 tsp (5mL)
1/2 tbsp (8mL)
1/6 large (25g)
1/3 clove(s) (1g)
2 oz (57g)
2/3 large (48g)
Recipe has been scaled from original by 0.17x. 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,
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Chik'n stir fry
285 cals, 21p, 34c, 5f (per meal)
2 1/2 oz (71g)
1 small (5-1/2" long) (50g)
3/8 cup(s) (89mL)
2 1/2 tsp (12mL)
1/2 medium (60g)
3 tbsp (36g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Belizean rice & beans
270 cals, 8p, 39c, 8f (per meal)
1 clove(s) (3g)
1/6 medium (2-1/2" dia) (21g)
1/6 medium (approx 2-3/4" long, 2-1/2 dia.) (22g)
6 tbsp (69g)
1/4 cup(s) (67mL)
3/8 can (168g)
1/4 cup (68mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
dinner prep - 2 days
1. Black bean and corn vegan quesadillas
280 cals, 9p, 34c, 9f (per meal)
1/4 tbsp (4mL)
3/4 tbsp chopped (8g)
1/4 can (110g)
1/4 11oz can (48g)
1 tbsp (16g)
2 tortilla (approx 7-8" dia) (98g)
4 tbsp (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a large saucepan over medium heat. Stir in onion, and cook until softened, about 2 minutes. Stir in beans and corn, then add the salsa; mix well. Cook until heated through, about 3 minutes.
2
In a separate skillet, add some of the remaining oil and place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side.
3
Use more oil as needed, and repeat with remaining tortillas and filling.
4
Note: For leftovers, store bean mixture in airtight container in the fridge. When ready to eat, reheat the beans in a microwave and start at step 2.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 1 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Edamame
140 cals, 13p, 3c, 6f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 2 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (1g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Olive oil drizzled green beans
180 cals, 4p, 10c, 12f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (403g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
450 cals, 37p, 52c, 8f (per meal)
1/2 lbs (227g)
2 tsp (10mL)
1/4 cup (53mL)
2/3 package (10 oz ea) (192g)
1/3 cup (62g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.