1400 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1400 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 (1375cal, 118g protein, 97g net carbs, 46g fat, 26g fiber per day) cannot be customized.
Day 1
1375cal, 107g protein, 134g net carbs, 31g fat, 32g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 cup(s) (85cal, 7p, 2c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1300cal, 101g protein, 103g net carbs, 42g fat, 30g fiber
6 oz (443cal, 36p, 12c, 23f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 cup(s) (85cal, 7p, 2c, 5f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1400cal, 120g protein, 89g net carbs, 48g fat, 32g fiber
6 oz (443cal, 36p, 12c, 23f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 serving(s) (201cal, 7p, 40c, 0f)
6 oz mushrooms (143cal, 5p, 4c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1425cal, 107g protein, 131g net carbs, 37g fat, 35g fiber
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 serving(s) (127cal, 1p, 5c, 10f)
1 3/4 cup(s) (256cal, 33p, 5c, 8f)
1 serving(s) (201cal, 7p, 40c, 0f)
6 oz mushrooms (143cal, 5p, 4c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1425cal, 119g protein, 106g net carbs, 46g fat, 25g fiber
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 serving(s) (127cal, 1p, 5c, 10f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1350cal, 137g protein, 57g net carbs, 59g fat, 15g fiber
8 oz (487cal, 60p, 27c, 15f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 skewers (233cal, 19p, 5c, 14f)
2 1/4 cup(s) (191cal, 16p, 5c, 10f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1350cal, 137g protein, 57g net carbs, 59g fat, 15g fiber
8 oz (487cal, 60p, 27c, 15f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 skewers (233cal, 19p, 5c, 14f)
2 1/4 cup(s) (191cal, 16p, 5c, 10f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (31 items)
Fruits and Fruit Juices
Grapes
1 1/3 cup (123g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lime juice
1 tbsp (15mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 1/2 can (~19 oz) (1315g)
Other
Soy milk, unsweetened
6 1/2 cup (1560mL)
Mixed greens
15 cup (450g)
Italian seasoning
1/2 tbsp (5g)
Veggie burger patty
4 patty (284g)
Vegan sausage
2 sausage (200g)
Skewer(s)
4 skewer(s) (4g)
Vegan chik'n strips
1/3 lbs (151g)
Sesame oil
2 tsp (10mL)
Baked Products
Naan bread
1 piece (90g)
Legumes and Legume Products
Vegetarian burger crumbles
1 1/2 package (12 oz) (463g)
Tempeh
3/4 lbs (340g)
Peanut butter
4 tsp (21g)
Vegetables and Vegetable Products
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Garlic
2 clove(s) (6g)
Mushrooms
3/4 lbs (340g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (538g)
Fresh ginger
2/3 inch (2.5cm) cube (3g)
Spices and Herbs
Garlic powder
2 dash (1g)
Black pepper
1 dash, ground (0g)
Salt
4 dash (3g)
Fats and Oils
Oil
2 3/4 oz (83mL)
Salad dressing
1 cup (225mL)
Olive oil
1 1/2 tbsp (23mL)
Beverages
Water
10 1/2 cup(s) (2489mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Cereal Grains and Pasta
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Seitan
1 lbs (454g)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
2 1/2 can (~19 oz) (1315g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Garlic crumbles stuffed sweet potatoes
300 cals, 14p, 38c, 6f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Basic tempeh
445 cals, 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.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (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.
3. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Vegan crumbles
255 cals, 33p, 5c, 8f (per meal)
3 1/2 cup (350g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Sauteed mushrooms
145 cals, 5p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
3. Couscous
200 cals, 7p, 40c, 0f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Sauteed garlic & herb tomatoes
125 cals, 1p, 5c, 10f (per meal)
1 dash, ground (0g)
1 1/2 tbsp (23mL)
1 clove(s) (3g)
1 pint, cherry tomatoes (298g)
1/2 tbsp (5g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
3. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Simple seitan
485 cals, 60p, 27c, 15f (per meal)
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Chik'n satay with peanut sauce
235 cals, 19p, 5c, 14f (per meal)
4 skewer(s) (4g)
2/3 inch (2.5cm) cube (3g)
1/3 lbs (151g)
2 tsp (10mL)
1 tbsp (15mL)
4 tsp (21g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (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.