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 (1975cals, 133g protein, 168g net carbs, 68g fat 38g fiber per day) cannot be customized.
Day 1
2000cals, 150g protein, 158g net carbs, 69g fat 39g fiber per day
2 can(s) (494cal, 36p, 46c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1950cals, 128g protein, 151g net carbs, 80g fat 30g fiber per day
1 1/2 serving(s) (532cal, 24p, 10c, 44f)
2 serving(s) (125cal, 2p, 9c, 7f)
2 roll(s) (154cal, 5p, 26c, 2f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1975cals, 139g protein, 167g net carbs, 69g fat 37g fiber per day
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 serving(s) (171cal, 9p, 12c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1975cals, 130g protein, 195g net carbs, 59g fat 37g fiber per day
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 serving(s) (647cal, 26p, 80c, 16f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1975cals, 134g protein, 197g net carbs, 55g fat 37g fiber per day
2 serving(s) (646cal, 29p, 50c, 33f)
1 container (131cal, 14p, 13c, 3f)
2 roll(s) (154cal, 5p, 26c, 2f)
2 serving(s) (647cal, 26p, 80c, 16f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1950cals, 127g protein, 155g net carbs, 73g fat 43g fiber per day
2 serving(s) (369cal, 18p, 39c, 9f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (485cal, 23p, 61c, 13f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1950cals, 127g protein, 155g net carbs, 73g fat 43g fiber per day
2 serving(s) (369cal, 18p, 39c, 9f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (485cal, 23p, 61c, 13f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (50 items)
Beverages
Water
21 2/3 cup(s) (5136mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut milk, canned
3/4 cup (180mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Frank's red hot sauce
4 tbsp (60mL)
Apple cider vinegar
1 tbsp (1mL)
Pesto sauce
2 tbsp (31g)
Other
Curry paste
1 tbsp (15g)
Mixed greens
8 1/2 cup (255g)
Cottage cheese & fruit cup
1 container (170g)
Teriyaki sauce
4 tbsp (60mL)
Spices and Herbs
Salt
1 tsp (5g)
Black pepper
1 1/2 dash, ground (0g)
Fresh thyme
3 dash (0g)
Paprika
3/4 tbsp (5g)
Rosemary, dried
1/4 tbsp (1g)
Thyme, dried
2 tsp, ground (3g)
Balsamic vinegar
1 tbsp (15mL)
Legumes and Legume Products
Lentils, raw
2 cup (416g)
Firm tofu
15 3/4 oz (447g)
White beans, canned
2 1/2 can(s) (1073g)
Chickpeas, canned
2 can (896g)
Roasted peanuts
13 1/4 tbsp (122g)
Fats and Oils
Olive oil
1 3/4 tbsp (26mL)
Oil
1/4 cup (68mL)
Ranch dressing
3 tbsp (45mL)
Balsamic vinaigrette
1 tbsp (15mL)
Salad dressing
6 tbsp (90mL)
Vegetables and Vegetable Products
Lima beans, frozen
3/4 package (10 oz) (213g)
Onion
1 1/2 medium (2-1/2" dia) (173g)
Bell pepper
2 1/2 large (402g)
Edamame, frozen, shelled
1/2 cup (59g)
Beets, precooked (canned or refrigerated)
2 beet(s) (100g)
Garlic
3/4 clove (2g)
Mushrooms
7 oz (198g)
Frozen corn kernels
2 cup (272g)
Shallots
2 clove(s) (113g)
Fresh parsley
3 sprigs (3g)
Tomatoes
1 1/2 cup cherry tomatoes (224g)
Frozen mixed veggies
1 10oz package (284g)
Baked Products
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Bread
10 slice(s) (320g)
Naan bread
2 piece(s) (180g)
Dairy and Egg Products
Cheese
1 1/2 cup, shredded (170g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Whole milk
2 2/3 cup(s) (641mL)
Fresh mozzarella cheese
2 oz (57g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (113g)
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Curried lentils
362cal, 14p, 30c, 19f (per meal)
1 tbsp (15g)
3/4 cup (180mL)
1 dash (1g)
1 cup(s) (237mL)
1/2 cup (96g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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. Olive oil drizzled lima beans
161cal, 7p, 16c, 5f (per meal)
3/4 tbsp (11mL)
3/4 package (10 oz) (213g)
3 dash (2g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Buffalo tofu
532cal, 24p, 10c, 44f (per meal)
2/3 lbs (298g)
3/4 tbsp (11mL)
3 tbsp (45mL)
4 tbsp (59mL)
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 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 ranch.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Sauteed peppers and onions
125cal, 2p, 9c, 7f (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.
dinner prep - 1 days
1. Bean & tofu goulash
656cal, 37p, 65c, 19f (per meal)
3/4 clove (2g)
1/3 lbs (149g)
3 dash (0g)
3/4 tbsp (5g)
3/4 tbsp (11mL)
3/4 medium (2-1/2" dia) (83g)
3/4 can(s) (329g)
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 tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1/2 cup (59g)
1 tbsp (15mL)
2 beet(s) (100g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
612cal, 34p, 40c, 32f (per meal)
3/4 cup (23g)
3 dash (0g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. White bean succotash
647cal, 26p, 80c, 16f (per meal)
2 cup (272g)
2 tbsp (30mL)
2 tbsp (30mL)
2 clove(s) (113g)
2 medium (238g)
2 cup (524g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat about 1/4 of the oil in a skillet over medium heat. Add the corn, shallot, and a pinch of salt, and cook until softened, about 2-4 minutes.
2
Transfer the corn mixture to a medium bowl and stir in the white beans, bell pepper, remaining oil, and lemon juice. Season with salt and pepper to taste, and 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.
lunch prep - 1 days
1. Grilled cheese with mushrooms
646cal, 29p, 50c, 33f (per meal)
2 slice (3/4 oz ea) (42g)
4 slice(s) (128g)
2 tsp, ground (3g)
1 tbsp (15mL)
1 cup, chopped (70g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Caprese pasta salad
485cal, 23p, 61c, 13f (per meal)
1/2 can(s) (220g)
1/2 cup cherry tomatoes (75g)
2 tbsp (31g)
2 oz (57g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to the package instructions. Drain and set aside.
2
Optional: While the pasta cooks, roast halved cherry tomatoes on a baking sheet in a 400°F (200°C) oven for 10–15 minutes, until soft and bursting.
3
In a large bowl, combine the cooked pasta, tomatoes, white beans, mozzarella, and pesto. Season with salt and pepper to taste. Enjoy!
3. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1/2 small (35g)
1 can (448g)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Teriyaki chickpea stir fry
369cal, 18p, 39c, 9f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
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. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
