1200 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1200 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 (1200cal, 96g protein, 82g net carbs, 44g fat, 23g fiber per day) cannot be customized.
Day 1
1225cal, 98g protein, 135g net carbs, 26g fat, 18g fiber
1 sub(s) (468cal, 28p, 54c, 12f)
1 1/3 cup(s) (113cal, 9p, 3c, 6f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1250cal, 101g protein, 54g net carbs, 60g fat, 24g fiber
1 serving(s) (240cal, 8p, 13c, 16f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1175cal, 90g protein, 87g net carbs, 39g fat, 30g fiber
1 serving(s) (240cal, 8p, 13c, 16f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 orange(s) (85cal, 1p, 16c, 0f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 slice(s) (126cal, 4p, 13c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1200cal, 96g protein, 84g net carbs, 39g fat, 29g fiber
2 serving(s) (401cal, 18p, 28c, 21f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 slice(s) (126cal, 4p, 13c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1225cal, 93g protein, 68g net carbs, 58g fat, 12g fiber
1 serving(s) (341cal, 20p, 10c, 24f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 serving(s) (339cal, 8p, 42c, 15f)
2 cup(s) (169cal, 14p, 4c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1200cal, 98g protein, 79g net carbs, 44g fat, 23g fiber
2 oz tempeh (217cal, 16p, 7c, 11f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 serving(s) (141cal, 9p, 16c, 1f)
1 serving(s) (339cal, 8p, 42c, 15f)
2 cup(s) (169cal, 14p, 4c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1150cal, 98g protein, 65g net carbs, 45g fat, 24g fiber
2 oz tempeh (217cal, 16p, 7c, 11f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 serving(s) (141cal, 9p, 16c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (48 items)
Other
Sub roll(s)
1 roll(s) (85g)
Nutritional yeast
4 1/4 g (4g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Soy milk, unsweetened
1/3 gallon (1279mL)
Mixed greens
11 cup (330g)
Lentil pasta
1/3 lbs (151g)
Risotto rice, dry
1/2 cup (91g)
Sriracha chili sauce
3/4 tbsp (11g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (373g)
Vegetable broth
2 cup(s) (mL)
Oriental flavored ramen
1/4 package with flavor packet (21g)
Fats and Oils
Salad dressing
10 tbsp (150mL)
Oil
1/2 oz (17mL)
Balsamic vinaigrette
4 tbsp (60mL)
Olive oil
1 1/2 oz (48mL)
Fruits and Fruit Juices
Fruit juice
8 fl oz (240mL)
Avocados
1/4 avocado(s) (50g)
Orange
2 orange (308g)
Lemon juice
1/2 tbsp (8mL)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Seitan
3 oz (85g)
Beverages
Water
14 1/2 cup(s) (3446mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
3 1/4 cup(s) (780mL)
Vegetables and Vegetable Products
Edamame, frozen, shelled
1/2 cup (59g)
Tomatoes
2 1/3 medium whole (2-3/5" dia) (288g)
Fresh spinach
2 cup(s) (60g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Fresh green beans
1 1/2 cup 1/2" pieces (150g)
Garlic
4 clove(s) (12g)
Cauliflower
2 cup chopped (1/2" pieces) (214g)
Mushrooms
1 1/2 cup, pieces or slices (105g)
Onion
1 1/2 small (105g)
Frozen peas
3 cup (391g)
Asparagus
4 spear, medium (5-1/4" to 7" long) (64g)
Frozen mixed veggies
4 oz (113g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Legumes and Legume Products
Roasted peanuts
6 tbsp (55g)
Soy sauce
1/2 oz (14mL)
Peanut butter
1 2/3 oz (48g)
Firm tofu
1/2 lbs (198g)
Tempeh
4 oz (113g)
Extra firm tofu
4 oz (113g)
Baked Products
Bread
2 slice (64g)
Spices and Herbs
Onion powder
2 tsp (5g)
Salt
4 dash (3g)
Black pepper
1 tsp, ground (2g)
lunch prep - 1 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
1 roll(s) (85g)
1 tsp (1g)
4 tbsp (65g)
4 meatball(s) (120g)
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.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1/2 cup (59g)
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. Green bean, beet, & pepita salad
240 cals, 8p, 13c, 16f (per meal)
4 tbsp (60mL)
4 tbsp (30g)
2 beets (2" dia, sphere) (100g)
1 1/2 cup 1/2" pieces (150g)
2 cup (60g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
dinner 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 vegan garlic bread
125 cals, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
lunch prep - 1 days
1. Vegan cream of mushroom soup
400 cals, 18p, 28c, 21f (per meal)
2 cup chopped (1/2" pieces) (214g)
2 cup(s) (480mL)
2 tsp (5g)
4 dash (3g)
1 tsp (5mL)
1 1/2 cup, pieces or slices (105g)
1 clove (3g)
1 tsp, ground (2g)
1/2 small (35g)
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.
dinner prep - 2 days
1. Asparagus and pea risotto (vegan)
340 cals, 8p, 42c, 15f (per meal)
1/2 cup (91g)
4 tbsp (34g)
1 small (70g)
2 cup(s) (mL)
4 spear, medium (5-1/4" to 7" long) (64g)
2 tbsp (30mL)
1
Chop asparagus to desired length and add with peas to vegetable stock. Simmer for 10 minutes. Once finished, strain and separate the stock from the vegetables.
2
While stock is simmering, heat half of the oil in a pan and fry the onion for 5-6 minutes until soft. Pour in rice and continue to cook for 1-2 minutes, stirring consistently.
3
Over the next 7 minutes or so, slowly spoon in about half of the stock and continue to stir while it simmers and absorbs the liquid.
4
Add the asparagus and peas. Continue to add the remaining stock slowly, in small batches until it has been absorbed. Around 10 minutes.
5
Taste rice to ensure it is at your desired texture. Add in more liquid bit by bit if it is still too firm. Once finished, stir in remaining olive oil. Serve. Add some ground pepper if desired.
lunch prep - 1 days
1. Spicy sriracha peanut tofu
340 cals, 20p, 10c, 24f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (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.
lunch prep - 2 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Peas
140 cals, 9p, 16c, 1f (per meal)
2 2/3 cup (357g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (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.
dinner prep - 1 days
1. Tofu lo-mein
340 cals, 17p, 26c, 16f (per meal)
4 oz (113g)
1/2 tbsp (8mL)
3/8 cup(s) (89mL)
1/4 tbsp (4mL)
1/4 package with flavor packet (21g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.