2100 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2100 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 (2075cals, 157g protein, 174g net carbs, 63g fat 48g fiber per day) cannot be customized.
Day 1
2075cals, 182g protein, 142g net carbs, 72g fat 35g fiber per day
10 tender(s) (571cal, 41p, 52c, 23f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
2 cup(s) (169cal, 14p, 4c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2075cals, 182g protein, 142g net carbs, 72g fat 35g fiber per day
10 tender(s) (571cal, 41p, 52c, 23f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
2 cup(s) (169cal, 14p, 4c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2025cals, 150g protein, 189g net carbs, 55g fat 47g fiber per day
1 1/2 serving(s) (748cal, 27p, 90c, 29f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2100cals, 133g protein, 200g net carbs, 60g fat 55g fiber per day
2 1/2 serving(s) (714cal, 38p, 75c, 11f)
3 serving(s) (212cal, 5p, 22c, 10f)
1 1/2 serving(s) (748cal, 27p, 90c, 29f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2050cals, 139g protein, 209g net carbs, 41g fat 73g fiber per day
2 1/2 serving(s) (714cal, 38p, 75c, 11f)
3 serving(s) (212cal, 5p, 22c, 10f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
2 roll(s) (154cal, 5p, 26c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2125cals, 159g protein, 175g net carbs, 66g fat 46g fiber per day
2 1/2 can(s) (618cal, 45p, 58c, 17f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
2 roll(s) (154cal, 5p, 26c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2075cals, 153g protein, 159g net carbs, 73g fat 46g fiber per day
2 1/2 can(s) (618cal, 45p, 58c, 17f)
2 serving(s) (366cal, 18p, 5c, 29f)
4 serving(s) (450cal, 18p, 56c, 8f)
3 slice(s) (378cal, 12p, 38c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (42 items)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Firm tofu
1 lbs (454g)
Black beans
2 1/2 can(s) (1098g)
White beans, canned
1 1/2 can(s) (659g)
Vegetables and Vegetable Products
Fresh parsley
4 1/2 sprigs (5g)
Tomatoes
7 medium whole (2-3/5" dia) (865g)
Onion
2 3/4 medium (2-1/2" dia) (305g)
Ketchup
5 tbsp (85g)
Broccoli
3 cup chopped (273g)
Carrots
6 1/2 medium (399g)
Potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Red onion
1 1/2 small (105g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Tomato paste
1 1/4 tbsp (20g)
Garlic
8 1/2 clove(s) (26g)
Raw celery
3 1/2 stalk, medium (7-1/2" - 8" long) (140g)
Zucchini
4 medium (784g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tbsp (1mL)
Pasta sauce
1 jar (24 oz) (744g)
Vegetable broth
3 1/4 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Spices and Herbs
Balsamic vinegar
1 1/2 tbsp (23mL)
Ground cumin
1 1/4 tsp (3g)
Other
Meatless chik'n tenders
20 pieces (510g)
Soy milk, unsweetened
6 1/4 cup(s) (mL)
Vegan sausage
3 sausage (300g)
Italian seasoning
1/2 tbsp (5g)
Lentil pasta
1/3 lbs (151g)
Mixed greens
2 package (5.5 oz) (335g)
Curry sauce
1 jar (15 oz) (425g)
Smoked paprika
2 1/2 tsp (6g)
Diced tomatoes
1 1/4 can(s) (525g)
Fats and Oils
Oil
2 1/2 oz (80mL)
Salad dressing
1/2 lbs (225mL)
Olive oil
1 tbsp (15mL)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (185g)
Fruits and Fruit Juices
Lime juice
2 1/2 tbsp (38mL)
Baked Products
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Bread
3 slice (96g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
lunch prep - 2 days
1. Crispy chik'n tenders
571cal, 41p, 52c, 23f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
1 1/2 can (672g)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
720cal, 49p, 46c, 32f (per meal)
3 sausage (300g)
1/2 tbsp (5g)
2 tbsp (30mL)
3 cup chopped (273g)
3 medium (183g)
3 small (1-3/4" to 2-1/4" dia.) (276g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Lentil pasta
673cal, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
dinner prep - 2 days
1. Tofu curry with rice
748cal, 27p, 90c, 29f (per meal)
1 cup (185g)
1 lbs (454g)
2 tsp (10mL)
1 jar (15 oz) (425g)
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.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Smokey black bean stew
714cal, 38p, 75c, 11f (per meal)
2 1/2 tsp (6g)
1 1/4 tsp (3g)
2 1/2 tbsp (38mL)
2 1/2 cup(s) (mL)
1 1/4 tbsp (19mL)
1 1/4 tbsp (20g)
2 1/2 clove(s) (8g)
1 1/4 small (88g)
1 1/4 can(s) (525g)
2 1/2 can(s) (1098g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
2. Tomato cucumber salad
212cal, 5p, 22c, 10f (per meal)
3 tbsp (45mL)
3/4 small (53g)
3/4 cucumber (8-1/4") (226g)
1 1/2 medium whole (2-3/5" dia) (185g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 2 days
1. White bean cassoulet
577cal, 27p, 70c, 12f (per meal)
1 1/2 can(s) (659g)
3 clove(s) (9g)
1 1/2 tbsp (23mL)
3/4 cup(s) (mL)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
3 large (216g)
Recipe has been scaled from original by 1.5x. 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. 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. Simple salad with celery, cucumber & tomato
128cal, 4p, 13c, 5f (per meal)
1 cucumber (8-1/4") (301g)
1 medium whole (2-3/5" dia) (123g)
1 package (5.5 oz) (155g)
2 stalk, medium (7-1/2" - 8" long) (80g)
3 tbsp (45mL)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
618cal, 45p, 58c, 17f (per meal)
5 can (~19 oz) (2630g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Zoodles marinara
450cal, 18p, 56c, 8f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
2. 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.