2000 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2000 calorie intermittent fasting vegetarian 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 (2000cal, 139g protein, 163g net carbs, 69g fat, 41g fiber per day) cannot be customized.
Day 1
2000cal, 141g protein, 142g net carbs, 85g fat, 25g fiber
1 sub(s) (468cal, 28p, 54c, 12f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
13 tender(s) (743cal, 53p, 67c, 29f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2025cal, 136g protein, 108g net carbs, 102g fat, 31g fiber
1 quesadilla(s) (684cal, 19p, 59c, 36f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 serving(s) (58cal, 1p, 9c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/2 cup(s) (334cal, 7p, 5c, 29f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1975cal, 141g protein, 151g net carbs, 69g fat, 48g fiber
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 1/2 serving(s) (258cal, 8p, 50c, 1f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 3/4 serving(s) (352cal, 12p, 69c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1975cal, 141g protein, 151g net carbs, 69g fat, 48g fiber
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
2 1/2 serving(s) (258cal, 8p, 50c, 1f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 3/4 serving(s) (352cal, 12p, 69c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1975cal, 130g protein, 220g net carbs, 48g fat, 37g fiber
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
1 2/3 serving(s) (736cal, 38p, 110c, 12f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1950cal, 131g protein, 196g net carbs, 50g fat, 48g fiber
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
2 burger (722cal, 32p, 83c, 24f)
4 serving(s) (164cal, 11p, 16c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2025cal, 155g protein, 171g net carbs, 57g fat, 50g fiber
2 toast(s) (636cal, 38p, 69c, 12f)
4 egg(s) (277cal, 25p, 1c, 19f)
2 burger (722cal, 32p, 83c, 24f)
4 serving(s) (164cal, 11p, 16c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (48 items)
Other
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 tsp (1g)
Sub roll(s)
1 roll(s) (85g)
Meatless chik'n tenders
13 pieces (332g)
Mixed greens
2 1/2 package (5.5 oz) (383g)
Vegan sausage
2 sausage (200g)
Veggie burger patty
8 patty (568g)
Soups, Sauces, and Gravies
Pasta sauce
4 tbsp (65g)
Salsa
2 tbsp (36g)
Vegetables and Vegetable Products
Onion
1/3 cup minced (70g)
Tomatoes
4 medium whole (2-3/5" dia) (511g)
Ketchup
1/2 cup (123g)
Frozen broccoli
3/4 lbs (346g)
Fresh spinach
1 10oz package (268g)
Mashed potato mix
5 oz (142g)
Garlic
2 clove(s) (6g)
Frozen sugar snap peas
10 cup (1440g)
Raw celery
2 stalk, small (5" long) (34g)
Fruits and Fruit Juices
Lime juice
1/3 cup (70mL)
Avocados
3 avocado(s) (570g)
Grapes
1 cup (92g)
Fats and Oils
Olive oil
2 oz (67mL)
Salad dressing
1/2 cup (135mL)
Oil
2 tbsp (33mL)
Spices and Herbs
Garlic powder
1 tsp (4g)
Salt
10 1/2 g (10g)
Black pepper
1/8 oz (4g)
Basil, dried
1/4 tbsp, ground (1g)
Mustard
1 tbsp (15g)
Onion powder
1 tsp (2g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
1/4 cup (50mL)
Dairy and Egg Products
Butter
2 1/2 tbsp (36g)
Cheddar cheese
4 tbsp, shredded (28g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Eggs
4 large (200g)
Baked Products
Flour tortillas
1 tortilla (approx 12" dia) (117g)
Hamburger buns
4 bun(s) (204g)
Bread
2 slice(s) (64g)
Legumes and Legume Products
Vegetarian burger crumbles
3 cup (300g)
Tempeh
3/4 lbs (340g)
Firm tofu
3/8 package (16 oz) (189g)
Chickpeas, canned
1 can (448g)
Cereal Grains and Pasta
Instant couscous, flavored
2 box (5.8 oz) (356g)
Uncooked dry pasta
5 oz (143g)
lunch prep - 1 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Tomato and avocado salad
315 cals, 4p, 9c, 24f (per meal)
4 tsp minced (20g)
4 tsp (20mL)
2/3 avocado(s) (134g)
2/3 medium whole (2-3/5" dia) (82g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Crispy chik'n tenders
745 cals, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
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. Buttered broccoli
335 cals, 7p, 5c, 29f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Avocado & greens quesadilla
685 cals, 19p, 59c, 36f (per meal)
4 tbsp, shredded (28g)
1 tortilla (approx 12" dia) (117g)
1/2 avocado(s) (101g)
1 oz (28g)
1/2 tsp (3mL)
2 tbsp (36g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add cheese, spinach, and avocado slices to one half of the tortilla. Fold tortilla in half and gently press together.
2
Heat oil in a skillet over medium heat. Add quesadilla and cook until golden, about 2-3 minutes per side.
3
Slice and serve with salsa.
3. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
3 cup (300g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Instant mashed potatoes
260 cals, 8p, 50c, 1f (per meal)
5 oz (142g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Tomato and avocado salad
390 cals, 5p, 11c, 31f (per meal)
1/4 cup minced (50g)
1/4 cup (50mL)
1 2/3 avocado(s) (335g)
1 2/3 medium whole (2-3/5" dia) (205g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
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. Couscous
350 cals, 12p, 70c, 1f (per meal)
1 1/6 box (5.8 oz) (192g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 1 days
1. Tofu alfredo pasta with broccoli
735 cals, 38p, 110c, 12f (per meal)
5 oz (143g)
3/8 package (16 oz) (189g)
3/8 package (118g)
5/6 clove(s) (3g)
1/4 dash (0g)
1/4 cup (50mL)
1 tsp, ground (1g)
Recipe has been scaled from original by 0.42x. 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 mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
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. Olive oil drizzled sugar snap peas
285 cals, 10p, 14c, 17f (per meal)
1/2 tsp (0g)
1/2 tsp (1g)
4 2/3 cup (672g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Couscous
300 cals, 11p, 60c, 1f (per meal)
1 box (5.8 oz) (164g)
1
Follow instructions on package.
dinner prep - 2 days
1. Veggie burger with cheese
720 cals, 32p, 83c, 24f (per meal)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
2 patty (142g)
2 slice (3/4 oz ea) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Smashed chickpea toast
635 cals, 38p, 69c, 12f (per meal)
4 tbsp (70g)
1 tbsp (15g)
1 tsp (2g)
2 stalk, small (5" long) (34g)
1 can (448g)
2 slice(s) (64g)
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
2. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.