1600 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 1600 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 (1575cal, 123g protein, 112g net carbs, 57g fat, 34g fiber per day) cannot be customized.
Day 1
1600cal, 111g protein, 135g net carbs, 50g fat, 41g fiber
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
4 oz (295cal, 24p, 8c, 15f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1575cal, 103g protein, 103g net carbs, 69g fat, 32g fiber
3 serving(s) (720cal, 23p, 39c, 47f)
1 cup(s) (95cal, 1p, 18c, 0f)
4 oz (295cal, 24p, 8c, 15f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1575cal, 131g protein, 108g net carbs, 61g fat, 20g fiber
2/3 serving(s) (473cal, 15p, 62c, 15f)
1 serving(s) (171cal, 9p, 12c, 7f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1575cal, 131g protein, 108g net carbs, 61g fat, 20g fiber
2/3 serving(s) (473cal, 15p, 62c, 15f)
1 serving(s) (171cal, 9p, 12c, 7f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1600cal, 110g protein, 134g net carbs, 50g fat, 43g fiber
1 serving(s) (362cal, 10p, 51c, 10f)
3 serving(s) (364cal, 13p, 30c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1575cal, 137g protein, 99g net carbs, 53g fat, 40g fiber
2 serving(s) (570cal, 41p, 68c, 10f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
2 cup(s) (58cal, 5p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1575cal, 137g protein, 99g net carbs, 53g fat, 40g fiber
2 serving(s) (570cal, 41p, 68c, 10f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
2 cup(s) (58cal, 5p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (43 items)
Vegetables and Vegetable Products
Garlic
3 1/2 clove(s) (11g)
Onion
3 1/3 medium (2-1/2" dia) (365g)
Raw celery
3/4 stalk, medium (7-1/2" - 8" long) (30g)
Carrots
7 medium (429g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (533g)
Bell pepper
3 large (521g)
Beets, precooked (canned or refrigerated)
7 beets (2" dia, sphere) (350g)
Fresh green beans
2 1/4 cup 1/2" pieces (225g)
Fresh spinach
1 1/3 cup(s) (40g)
Edamame, frozen, shelled
1 cup (118g)
Purple onions
3/8 medium (2-1/2" dia) (41g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Romaine lettuce
3 hearts (1500g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Frozen broccoli
4 cup (364g)
Fats and Oils
Oil
4 oz (117mL)
Salad dressing
1/3 lbs (157mL)
Balsamic vinaigrette
1/2 cup (120mL)
Soups, Sauces, and Gravies
Vegetable broth
3/8 cup(s) (mL)
Barbecue sauce
2 tbsp (34g)
Frank's red hot sauce
6 tbsp (91mL)
Legumes and Legume Products
White beans, canned
3/4 can(s) (329g)
Tempeh
1 1/2 lbs (680g)
Hummus
1/4 lbs (95g)
Kidney beans
1/4 can (112g)
Soy sauce
3 1/3 tbsp (50mL)
Other
Mixed greens
10 1/4 cup (308g)
Vegan sausage
4 sausage (400g)
Frozen cauliflower
3 cup (340g)
Coleslaw mix
1 cup (90g)
Vegan chik'n strips
10 oz (284g)
Vegan ranch
6 tbsp (91mL)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Uncooked dry pasta
1/3 lbs (152g)
Long-grain white rice
4 tbsp (46g)
Brown rice
3/4 cup (143g)
Beverages
Water
15 2/3 cup(s) (3719mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
2 1/2 oz (74g)
Coconut milk, canned
3 tbsp (46mL)
Fruits and Fruit Juices
Blueberries
1 cup (148g)
Lemon juice
2 tsp (10mL)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
lunch prep - 1 days
1. White bean cassoulet
575 cals, 27p, 70c, 12f (per meal)
1 1/2 clove(s) (5g)
3/4 tbsp (11mL)
3/8 cup(s) (mL)
3/4 can(s) (329g)
3/4 medium (2-1/2" dia) (83g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1 1/2 large (108g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mixed greens and tomato salad
265 cals, 6p, 18c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Couscous
150 cals, 5p, 30c, 0f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Sauteed peppers and onions
95 cals, 2p, 7c, 6f (per meal)
3/4 tbsp (11mL)
3/4 medium (2-1/2" dia) (83g)
1 1/2 large (246g)
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. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Green bean, beet, & pepita salad
720 cals, 23p, 39c, 47f (per meal)
6 tbsp (90mL)
6 tbsp (44g)
3 beets (2" dia, sphere) (150g)
2 1/4 cup 1/2" pieces (225g)
3 cup (90g)
Recipe has been scaled from original by 3x. 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.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Spinach & hummus pasta
475 cals, 15p, 62c, 15f (per meal)
1/3 lbs (152g)
2 tsp (10mL)
2/3 small (47g)
1 1/3 cup(s) (40g)
2/3 medium whole (2-3/5" dia) (82g)
4 tsp (20mL)
1 1/3 clove(s) (4g)
1/4 lbs (95g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to directions on package.
2
Heat oil in a large skillet over medium heat and cook onions for about 5 minutes.
3
Add in garlic, spinach, lemon juice and tomatoes and stir, cooking for about 3 minutes.
4
Add in hummus and mix well. Add a splash of water if needed.
5
Mix in pasta and season with salt/pepper to taste. Serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (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. Vegan bangers and cauliflower mash
720 cals, 58p, 31c, 38f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 1 days
1. Belizean rice & beans
360 cals, 10p, 51c, 10f (per meal)
3/4 clove(s) (2g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
4 tbsp (46g)
1/6 cup(s) (44mL)
1/4 can (112g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.25x. 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.
2. Tossed salad
365 cals, 13p, 30c, 12f (per meal)
3/8 medium (2-1/2" dia) (41g)
3/8 cucumber (8-1/4") (113g)
1 1/2 hearts (750g)
1 1/2 small (5-1/2" long) (75g)
1 1/2 small whole (2-2/5" dia) (137g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 1 days
1. Bbq tempeh wrap
470 cals, 29p, 48c, 12f (per meal)
1/2 small (37g)
1/2 tsp (3mL)
1 tortilla (approx 7-8" dia) (49g)
1 cup (90g)
2 tbsp (34g)
4 oz (113g)
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. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
lunch prep - 2 days
1. Chik'n stir fry
570 cals, 41p, 68c, 10f (per meal)
10 oz (284g)
4 small (5-1/2" long) (200g)
1 1/2 cup(s) (356mL)
3 1/3 tbsp (50mL)
2 medium (238g)
3/4 cup (143g)
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 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 - 2 days
1. Buffalo tempeh with vegan ranch
590 cals, 36p, 14c, 38f (per meal)
6 tbsp (90mL)
3/4 lbs (340g)
6 tbsp (90mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.