2000 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2000 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 (1950cal, 146g protein, 162g net carbs, 64g fat, 39g fiber per day) cannot be customized.
Day 1
1875cal, 129g protein, 163g net carbs, 59g fat, 43g fiber
2 patty (254cal, 20p, 22c, 6f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
1 serving(s) (92cal, 3p, 17c, 1f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1825cal, 149g protein, 119g net carbs, 69g fat, 37g fiber
2 patty (254cal, 20p, 22c, 6f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
1 serving(s) (92cal, 3p, 17c, 1f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2050cal, 144g protein, 137g net carbs, 86g fat, 40g fiber
2 can(s) (421cal, 9p, 84c, 3f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2025cal, 125g protein, 257g net carbs, 39g fat, 35g fiber
2 can(s) (421cal, 9p, 84c, 3f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
2 cup(s) (48cal, 4p, 4c, 0f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1975cal, 160g protein, 133g net carbs, 72g fat, 36g fiber
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1 cup(s) (95cal, 1p, 18c, 0f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1975cal, 167g protein, 139g net carbs, 62g fat, 48g fiber
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1 cup(s) (95cal, 1p, 18c, 0f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
6 oz (443cal, 36p, 12c, 23f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2025cal, 150g protein, 187g net carbs, 59g fat, 34g fiber
1 serving(s) (499cal, 18p, 60c, 19f)
2 slice(s) (252cal, 8p, 25c, 11f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
6 oz (443cal, 36p, 12c, 23f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (37 items)
Cereal Grains and Pasta
Long-grain white rice
1 cup (185g)
Uncooked dry pasta
6 oz (171g)
Beverages
Water
23 cup(s) (5411mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Salt
1 tsp (6g)
Black pepper
4 dash, ground (1g)
Vegetables and Vegetable Products
Frozen corn kernels
1 1/3 cup (181g)
Garlic
7 1/2 clove(s) (23g)
Kale leaves
2 1/2 cup, chopped (100g)
Ketchup
2 2/3 tbsp (45g)
Romaine lettuce
12 leaf inner (72g)
Bell pepper
1 2/3 large (275g)
Onion
1/2 medium (2-1/2" dia) (55g)
Other
Veggie burger patty
4 patty (284g)
Coleslaw mix
9 cup (810g)
Snow peas
2 cup (170g)
Soy milk, unsweetened
1/3 gallon (1121mL)
Vegan chik'n nuggets
10 2/3 nuggets (229g)
Curry sauce
1/3 jar (15 oz) (142g)
Fats and Oils
Oil
2 2/3 oz (82mL)
Olive oil
2 tsp (10mL)
Soups, Sauces, and Gravies
Vegetable broth
5 cup(s) (mL)
Hot sauce
1 tbsp (15mL)
Condensed canned tomato soup
4 can (10.5 oz) (1192g)
Pasta sauce
3/8 jar (24 oz) (252g)
Barbecue sauce
6 tbsp (102g)
Legumes and Legume Products
Chickpeas, canned
1 1/4 can (560g)
Tempeh
2 1/4 lbs (1021g)
Lentils, raw
1 cup (192g)
Firm tofu
1/3 lbs (151g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Sunflower kernels
1/4 lbs (121g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Roasted cashews
10 tbsp, halves and whole (86g)
Fruits and Fruit Juices
Blueberries
4 cup (592g)
Fruit juice
10 fl oz (300mL)
Baked Products
Bread
2 slice (64g)
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. Corn
90 cals, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
3. White rice
220 cals, 4p, 49c, 0f (per meal)
2/3 cup (123g)
1 1/3 cup(s) (316mL)
1/4 tbsp (4g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Chickpea & kale soup
680 cals, 34p, 70c, 18f (per meal)
1 1/4 tsp (6mL)
2 1/2 clove(s) (8g)
5 cup(s) (mL)
2 1/2 cup, chopped (100g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Tomato soup
420 cals, 9p, 84c, 3f (per meal)
4 can (10.5 oz) (1192g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
765 cals, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
3. Snow peas
50 cals, 4p, 4c, 0f (per meal)
2 cup (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Eat raw or bring a medium saucepan of water to boil. Add snow peas and cook for 30-60 seconds. Drain, season with some salt, and serve.
dinner prep - 1 days
1. Chik'n nuggets
590 cals, 33p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
495 cals, 38p, 39c, 13f (per meal)
12 leaf inner (72g)
3/4 lbs (340g)
6 tbsp (102g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 small (111g)
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. 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 lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Roasted cashews
260 cals, 7p, 13c, 20f (per meal)
5 tbsp, halves and whole (43g)
3. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
dinner 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. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
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 in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
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.
lunch prep - 1 days
1. Tofu curry with rice
500 cals, 18p, 60c, 19f (per meal)
1/3 jar (15 oz) (142g)
1/4 tbsp (3mL)
1/3 lbs (151g)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Drain and rinse tofu. Pat dry and press gently to get any extra liquid.
3
Cube tofu into rough, bite-sized chunks.
4
Heat oil in skillet over high heat. Add tofu and do not stir until the bottoms are browned, about 5 minutes.
5
Then gently stir and continue cooking tofu until all sides are browned.
6
Pour in curry sauce. Bring to a simmer and cook until heated through.
7
Serve tofu curry over rice.
3. Simple vegan garlic bread
250 cals, 8p, 25c, 11f (per meal)
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.