1500 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1500 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 (1500cal, 111g protein, 102g net carbs, 58g fat, 30g fiber per day) cannot be customized.
Day 1
1400cal, 129g protein, 127g net carbs, 29g fat, 28g fiber
1 serving(s) (291cal, 20p, 25c, 8f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
6 oz (365cal, 45p, 20c, 11f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1525cal, 99g protein, 83g net carbs, 70g fat, 42g fiber
1 serving(s) (444cal, 18p, 39c, 17f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
3/4 serving(s) (311cal, 15p, 35c, 5f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1525cal, 99g protein, 83g net carbs, 70g fat, 42g fiber
1 serving(s) (444cal, 18p, 39c, 17f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
3/4 serving(s) (311cal, 15p, 35c, 5f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1500cal, 94g protein, 110g net carbs, 64g fat, 27g fiber
1 serving(s) (353cal, 16p, 11c, 24f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 serving(s) (442cal, 23p, 66c, 7f)
3 serving(s) (256cal, 9p, 26c, 10f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1525cal, 131g protein, 65g net carbs, 72g fat, 22g fiber
1 serving(s) (353cal, 16p, 11c, 24f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1500cal, 112g protein, 122g net carbs, 51g fat, 27g fiber
6 oz (257cal, 13p, 4c, 21f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1500cal, 112g protein, 122g net carbs, 51g fat, 27g fiber
6 oz (257cal, 13p, 4c, 21f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (47 items)
Cereal Grains and Pasta
Brown rice
3/4 cup (139g)
Seitan
6 oz (170g)
Uncooked dry pasta
3 oz (86g)
Spices and Herbs
Salt
4 g (4g)
Black pepper
1/2 g (0g)
Ground cumin
1 tbsp (6g)
Chili powder
1 1/2 dash (0g)
Balsamic vinegar
1/4 tbsp (4mL)
Dried dill weed
4 dash (1g)
Basil, dried
4 dash, ground (1g)
Beverages
Water
20 cup(s) (4731mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Almond milk, unsweetened
2 tbsp (31mL)
Fats and Oils
Salad dressing
13 1/2 tbsp (203mL)
Oil
2 oz (58mL)
Olive oil
1 1/2 oz (45mL)
Vegetables and Vegetable Products
Kale leaves
2 1/4 cup, chopped (90g)
Garlic
3 1/2 clove(s) (11g)
Canned stewed tomatoes
1/6 can (~14.5 oz) (68g)
Onion
7/8 medium (2-1/2" dia) (97g)
Bell pepper
2 medium (218g)
Fresh parsley
3/4 sprigs (1g)
Tomatoes
2 medium whole (2-3/5" dia) (240g)
Tomato paste
1 tbsp (16g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Frozen broccoli
3/4 lbs (344g)
Carrots
3 small (5-1/2" long) (150g)
Legumes and Legume Products
Kidney beans
1 1/6 can (523g)
Lentils, raw
1 3/4 cup (328g)
Vegetarian burger crumbles
1/6 package (12 oz) (57g)
Chickpeas, canned
3/4 can (336g)
Black beans
1 can(s) (499g)
Firm tofu
1 1/2 lbs (621g)
Roasted peanuts
10 tbsp (91g)
Soy sauce
2 1/2 tbsp (38mL)
Soups, Sauces, and Gravies
Vegetable broth
1/6 cup(s) (mL)
Apple cider vinegar
1/4 tbsp (0mL)
Salsa verde
2 tbsp (32g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
5 oz (148g)
Sunflower kernels
2 2/3 oz (76g)
Fruits and Fruit Juices
Lemon juice
2 1/2 tbsp (38mL)
Avocados
4 slices (100g)
Other
Mixed greens
3 1/3 package (5.5 oz) (515g)
Vegan sausage
2 sausage (200g)
Vegan chik'n strips
1/2 lbs (213g)
lunch prep - 1 days
1. Vegan chili con 'carne'
290 cals, 20p, 25c, 8f (per meal)
1 tsp (5mL)
1/2 clove(s) (2g)
1/6 can (75g)
4 tsp (16g)
1/6 package (12 oz) (57g)
1/6 can (~14.5 oz) (68g)
1 1/3 dash (0g)
1 1/3 dash (0g)
1/6 cup(s) (mL)
1/6 medium (2-1/2" dia) (18g)
1/3 medium (40g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.
2. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. Brown rice
115 cals, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
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
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
3. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 2 days
1. Black bean & sweet potato stew
310 cals, 15p, 35c, 5f (per meal)
1 tbsp (16g)
1/2 tbsp (8mL)
3/4 cup, chopped (30g)
1/2 tbsp (8mL)
1/4 tbsp (2g)
1 clove(s) (3g)
1/2 small (35g)
1/2 sweetpotato, 5" long (105g)
1 1/2 cup(s) (356mL)
1 can(s) (439g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 2 days
1. Mixed bean salad
445 cals, 18p, 39c, 17f (per meal)
1 1/2 clove(s) (5g)
4 dash (1g)
2 tbsp (30mL)
2 tbsp (30mL)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
1/2 can (224g)
1 can (448g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.
dinner prep - 1 days
1. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
3 oz (86g)
1/4 package (16 oz) (113g)
1/4 package (71g)
1/2 clove(s) (2g)
1/8 dash (0g)
2 tbsp (30mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple salad with celery, cucumber & tomato
255 cals, 9p, 26c, 10f (per meal)
1 package (5.5 oz) (155g)
3 tbsp (45mL)
1 medium whole (2-3/5" dia) (123g)
1 cucumber (8-1/4") (301g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Salsa verde tofu salad
355 cals, 16p, 11c, 24f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (60g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
2 slice(s) (168g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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 - 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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. 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. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Lentils
345 cals, 24p, 51c, 1f (per meal)
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 - 2 days
1. Chik'n stir fry
425 cals, 31p, 51c, 7f (per meal)
1/2 lbs (213g)
3 small (5-1/2" long) (150g)
1 cup(s) (267mL)
2 1/2 tbsp (37mL)
1 1/2 medium (179g)
1/2 cup (107g)
Recipe has been scaled from original by 0.75x. 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
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.