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 (1975cals, 143g protein, 155g net carbs, 67g fat 45g fiber per day) cannot be customized.
Day 1
1975cals, 150g protein, 163g net carbs, 59g fat 47g fiber per day
2 serving(s) (568cal, 26p, 11c, 45f)
1 cup(s) (29cal, 3p, 2c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1975cals, 150g protein, 163g net carbs, 59g fat 47g fiber per day
2 serving(s) (568cal, 26p, 11c, 45f)
1 cup(s) (29cal, 3p, 2c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1975cals, 126g protein, 175g net carbs, 60g fat 56g fiber per day
3 serving(s) (554cal, 27p, 59c, 13f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
3 slice(s) (378cal, 12p, 38c, 17f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1975cals, 126g protein, 175g net carbs, 60g fat 56g fiber per day
3 serving(s) (554cal, 27p, 59c, 13f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
3 slice(s) (378cal, 12p, 38c, 17f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1975cals, 126g protein, 122g net carbs, 95g fat 31g fiber per day
2 serving(s) (675cal, 31p, 12c, 56f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
1 1/2 serving(s) (589cal, 18p, 42c, 31f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1975cals, 138g protein, 140g net carbs, 79g fat 41g fiber per day
2 serving(s) (675cal, 31p, 12c, 56f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
1 1/3 serving(s) (580cal, 25p, 73c, 12f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2025cals, 187g protein, 147g net carbs, 58g fat 39g fiber per day
1 1/3 serving(s) (580cal, 25p, 73c, 12f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (44 items)
Baked Products
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Naan bread
3 piece(s) (270g)
Bread
6 slice (192g)
Other
Lentil pasta
3/4 lbs (340g)
Teriyaki sauce
6 tbsp (91mL)
Mixed greens
1 package (5.5 oz) (155g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Vegan ranch
1/2 cup (120mL)
Vegan sausage
3 sausage (300g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (504g)
Frank's red hot sauce
2/3 cup (158mL)
Vegetable broth
2 cup(s) (mL)
Vegetables and Vegetable Products
Frozen broccoli
2 cup (182g)
Garlic
12 2/3 clove(s) (38g)
Frozen mixed veggies
2 1/3 lbs (1000g)
Zucchini
1 1/2 large (485g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (434g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Cucumber
1 1/2 cucumber (8-1/4") (414g)
Canned whole tomatoes
1 1/3 cup (320g)
Onion
2/3 medium (2-1/2" dia) (73g)
Kale leaves
1/2 bunch (85g)
Legumes and Legume Products
Firm tofu
2 3/4 lbs (1247g)
Lentils, raw
1 2/3 cup (320g)
Chickpeas, canned
2 1/4 can (1008g)
Nut and Seed Products
Walnuts
2/3 cup, chopped (77g)
Fats and Oils
Vegan mayonnaise
4 tbsp (60g)
Oil
5 tbsp (72mL)
Olive oil
2 tbsp (30mL)
Salad dressing
3 tbsp (45mL)
Spices and Herbs
Dijon mustard
2 tbsp (30g)
Black pepper
1/2 tsp, ground (1g)
Salt
1 tsp (5g)
Fresh basil
1 1/2 cup leaves, whole (36g)
Ground cumin
2 tsp (4g)
Chili powder
4 tsp (11g)
Fruits and Fruit Juices
Lemon juice
2 1/2 fl oz (77mL)
Avocados
2 avocado(s) (402g)
Canned black olives
6 small olives (19g)
Lemon
1/2 small (29g)
Beverages
Water
22 2/3 cup(s) (5429mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Dry bulgur wheat
2/3 cup (93g)
lunch prep - 2 days
1. Lentil pasta
757cal, 49p, 91c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Dinner roll
77cal, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
dinner prep - 2 days
1. Walnut crusted tofu (vegan)
568cal, 26p, 11c, 45f (per meal)
1 lbs (454g)
2/3 cup, chopped (77g)
4 clove(s) (12g)
4 tbsp (60g)
2 tbsp (30g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
3. Broccoli
29cal, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Teriyaki chickpea stir fry
554cal, 27p, 59c, 13f (per meal)
1 1/2 can (672g)
6 tbsp (90mL)
3/4 tbsp (11mL)
1 1/2 10oz package (426g)
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 chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (160mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. 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 - 2 days
1. Zoodles with avocado sauce
353cal, 8p, 13c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 large (485g)
1 1/2 cup leaves, whole (36g)
15 cherry tomatoes (255g)
1/4 cup (68mL)
1/2 cup(s) (120mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
2. Simple salad with celery, cucumber & tomato
128cal, 4p, 13c, 5f (per meal)
1 package (5.5 oz) (155g)
1 medium whole (2-3/5" dia) (123g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1 cucumber (8-1/4") (301g)
3 tbsp (45mL)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
3. Simple vegan garlic bread
378cal, 13p, 38c, 17f (per meal)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Greek chickpea salad
589cal, 19p, 42c, 31f (per meal)
3 tbsp (45mL)
3/4 can (336g)
3/8 cucumber (8-1/4") (113g)
6 tbsp cherry tomatoes (56g)
6 small olives (19g)
3/4 tbsp (11mL)
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 chickpeas and some salt and pepper. Fry until golden, about 5-8 minutes. Set aside to cool.
2
Add chickpeas, cucumber, tomatoes, and olives to a bowl. Drizzle vinaigrette on top. Serve.
lunch prep - 2 days
1. Buffalo tofu with vegan ranch
675cal, 31p, 12c, 56f (per meal)
1/2 cup (120mL)
1 3/4 lbs (794g)
2/3 cup (158mL)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu 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. Mixed vegetables
170cal, 8p, 22c, 1f (per meal)
3 1/2 cup (473g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Lentil chili
580cal, 25p, 73c, 12f (per meal)
2 cup(s) (mL)
2/3 cup (93g)
1 1/3 cup (320g)
1 1/3 dash, ground (0g)
1/3 tsp (2g)
2 tsp (4g)
4 tsp (11g)
2/3 cup (128g)
2 2/3 clove(s) (8g)
2/3 medium (2-1/2" dia) (73g)
4 tsp (20mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mixed vegetables
73cal, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.