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 (2075cal, 143g protein, 208g net carbs, 58g fat, 38g fiber per day) cannot be customized.
Day 1
2075cal, 143g protein, 204g net carbs, 56g fat, 47g fiber
4 oz (295cal, 24p, 8c, 15f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
3 serving(s) (347cal, 10p, 18c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1975cal, 137g protein, 225g net carbs, 39g fat, 43g fiber
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (174cal, 5p, 9c, 10f)
2 1/2 cup quinoa, cooked (521cal, 20p, 81c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2150cal, 136g protein, 233g net carbs, 56g fat, 42g fiber
2 serving(s) (829cal, 29p, 113c, 23f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 patty (254cal, 20p, 22c, 6f)
1 1/2 serving(s) (174cal, 5p, 9c, 10f)
2 1/2 cup quinoa, cooked (521cal, 20p, 81c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2075cal, 141g protein, 226g net carbs, 51g fat, 37g fiber
2 serving(s) (829cal, 29p, 113c, 23f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/3 serving(s) (352cal, 24p, 16c, 17f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2075cal, 160g protein, 206g net carbs, 55g fat, 29g fiber
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
1 serving(s) (76cal, 2p, 5c, 5f)
6 skewers (699cal, 57p, 16c, 42f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2100cal, 147g protein, 200g net carbs, 62g fat, 37g fiber
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2125cal, 140g protein, 160g net carbs, 87g fat, 35g fiber
3 wrap(s) (958cal, 23p, 123c, 36f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (46 items)
Fruits and Fruit Juices
Raisins
1 cup, packed (165g)
Fruit juice
12 fl oz (360mL)
Lime juice
1 1/2 tbsp (23mL)
Avocados
2 avocado(s) (402g)
Lemon juice
1 tsp (5mL)
Vegetables and Vegetable Products
Bell pepper
2/3 large (114g)
Brussels sprouts
1 2/3 lbs (756g)
Broccoli
3 1/2 cup chopped (322g)
Fresh spinach
10 1/2 cup(s) (312g)
Frozen peas
13 tbsp (107g)
Carrots
1 medium (61g)
Onion
1/6 medium (2-1/2" dia) (18g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Tomatoes
4 medium whole (2-3/5" dia) (483g)
Red bell pepper
3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Mushrooms
3/4 cup, pieces or slices (53g)
Fats and Oils
Oil
2 1/3 tbsp (35mL)
Olive oil
1/4 cup (55mL)
Salad dressing
1 cup (218mL)
Baked Products
Flour tortillas
6 1/2 tortilla (approx 7-8" dia) (314g)
Other
Coleslaw mix
2 cup (180g)
Veggie burger patty
4 patty (284g)
Vegan butter
2 1/2 tsp (11g)
Vegan cheese, shredded
6 1/4 oz (176g)
Mixed greens
8 cup (242g)
Skewer(s)
6 skewer(s) (6g)
Vegan chik'n strips
1/2 lbs (227g)
Sesame oil
1 tbsp (15mL)
Nutritional yeast
4 tsp (5g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (68g)
Pasta sauce
5/6 jar (24 oz) (560g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Extra firm tofu
2/3 block (216g)
Lentils, raw
3/4 cup (144g)
Peanut butter
2 tbsp (32g)
Cereal Grains and Pasta
Quinoa, uncooked
2 1/3 cup (397g)
Uncooked dry pasta
1 1/3 lbs (607g)
All-purpose flour
2 1/2 tsp (6g)
Seitan
3/4 lbs (340g)
Beverages
Water
25 cup(s) (5965mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
1 1/2 cup (384mL)
Spices and Herbs
Salt
1 1/4 tsp (8g)
Black pepper
1/4 tbsp, ground (2g)
Nutmeg
3 dash (1g)
lunch prep - 2 days
1. Bbq tempeh wrap
470 cals, 29p, 48c, 12f (per meal)
1 small (74g)
1 tsp (5mL)
2 tortilla (approx 7-8" dia) (98g)
2 cup (180g)
4 tbsp (68g)
1/2 lbs (227g)
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 wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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. Roasted brussels sprouts
345 cals, 10p, 18c, 20f (per meal)
3/4 lbs (340g)
1 1/2 tbsp (23mL)
3 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner 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. Quinoa
520 cals, 20p, 81c, 9f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
3. Roasted brussels sprouts
175 cals, 5p, 9c, 10f (per meal)
3/4 lbs (340g)
1 1/2 tbsp (23mL)
3 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
lunch prep - 2 days
1. Vegan green mac and cheese
830 cals, 29p, 113c, 23f (per meal)
1 1/2 cup (384mL)
2 1/2 tsp (11g)
1 1/3 cup (134g)
1/2 lbs (227g)
3 cup chopped (291g)
2 1/2 cup(s) (72g)
13 tbsp (107g)
3 dash (1g)
2 1/2 tsp (6g)
Recipe has been scaled from original by 0.8x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package instructions. About 5 minutes before pasta is done, add just half of the chopped broccoli to the pot. Once done, drain the pasta and broccoli and transfer to a casserole dish. Set aside.
2
Make sauce by melting the vegan butter over medium heat. Add flour and whisk until it creates a paste. Whisk in small amounts of the almond milk at a time until all of the milk has been incorporated.
3
Bring the sauce to a boil. Stirring frequently, mix in the chopped spinach, peas, remaining broccoli, and some salt and pepper. Simmer, uncovered, on low for 5-10 minutes. While simmering, preheat oven to 400°F (200°C).
4
Turn off heat and stir vegan cheese and nutmeg into the sauce. Season with salt and pepper to taste.
5
Optional: Transfer all or part of the sauce to a blender and blend until smooth.
6
Pour sauce over pasta. Bake 20-25 minutes until golden. Serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Roasted tofu & veggies
350 cals, 24p, 16c, 18f (per meal)
2/3 block (216g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
2 2/3 oz (76g)
1 medium (61g)
1/3 cup chopped (30g)
1/3 medium (40g)
1/6 medium (2-1/2" dia) (18g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
2. Lentils
345 cals, 24p, 51c, 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.
dinner prep - 1 days
1. Chik'n satay with peanut sauce
700 cals, 57p, 16c, 42f (per meal)
6 skewer(s) (6g)
1 inch (2.5cm) cube (5g)
1/2 lbs (227g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
2 tbsp (32g)
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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 - 2 days
1. Pasta with store-bought sauce
850 cals, 29p, 157c, 6f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Vegan veggie wrap
960 cals, 23p, 123c, 36f (per meal)
3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89g)
3/8 cucumber (8-1/4") (113g)
3 tortilla (approx 10" dia) (216g)
3/4 cup, pieces or slices (53g)
1/2 cup (17g)
6 tbsp (42g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat tortillas as directed on package.
2
On each tortilla, layer remaining ingredients evenly over half of each tortilla. Tuck in sides of tortillas; roll up tightly to enclose filling.