2100 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2100 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 (2100cals, 139g protein, 206g net carbs, 60g fat 47g fiber per day) cannot be customized.
Day 1
2150cals, 138g protein, 169g net carbs, 91g fat 24g fiber per day
1 1/2 serving(s) (438cal, 11p, 24c, 29f)
2 container (261cal, 28p, 26c, 5f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2100cals, 136g protein, 152g net carbs, 87g fat 42g fiber per day
1 1/2 serving(s) (438cal, 11p, 24c, 29f)
2 container (261cal, 28p, 26c, 5f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
2 serving(s) (770cal, 35p, 94c, 16f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2100cals, 135g protein, 225g net carbs, 46g fat 60g fiber per day
2 1/2 serving(s) (808cal, 32p, 101c, 20f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 serving(s) (770cal, 35p, 94c, 16f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2100cals, 132g protein, 246g net carbs, 49g fat 41g fiber per day
2 1/2 serving(s) (808cal, 32p, 101c, 20f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (510cal, 18p, 94c, 4f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2150cals, 132g protein, 230g net carbs, 54g fat 52g fiber per day
2 1/2 serving(s) (694cal, 44p, 97c, 4f)
1 serving(s) (235cal, 3p, 7c, 18f)
2/3 serving(s) (473cal, 15p, 62c, 15f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2075cals, 149g protein, 212g net carbs, 46g fat 53g fiber per day
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2075cals, 149g protein, 212g net carbs, 46g fat 53g fiber per day
1 1/2 serving(s) (677cal, 28p, 93c, 14f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (60 items)
Other
Cottage cheese & fruit cup
4 container (680g)
Mixed greens
3/4 package (5.5 oz) (110g)
Nutritional yeast
1 1/4 tbsp (5g)
Lentil pasta
2/3 lbs (302g)
Sriracha chili sauce
1 tbsp (15g)
Dairy and Egg Products
Parmesan cheese
1 tbsp (5g)
Whole milk
6 cup(s) (1392mL)
Mozzarella cheese, shredded
9 1/2 tbsp (52g)
Butter
1 tsp (6g)
Fresh mozzarella cheese
3 1/4 oz (92g)
Nonfat greek yogurt, plain
2 1/4 container (385g)
Fats and Oils
Olive oil
1/3 cup (79mL)
Balsamic vinaigrette
1 3/4 oz (50mL)
Oil
3 oz (92mL)
Spices and Herbs
Dijon mustard
1 1/2 tbsp (23g)
Nutmeg
1 1/2 dash (0g)
Fresh basil
1/4 oz (8g)
Salt
3 dash (2g)
Black pepper
2 dash, ground (1g)
Garlic powder
2 dash (1g)
Red wine vinegar
2 tsp (10mL)
Dried dill weed
2 tsp (2g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tbsp (1mL)
Vegetable broth
3 1/2 cup(s) (mL)
Pasta sauce
1 jar (24 oz) (616g)
Sweets
Honey
1 1/2 tbsp (32g)
Nut and Seed Products
Almonds
1/4 cup, slivered (30g)
Walnuts
13 1/4 tbsp, shelled (83g)
Vegetables and Vegetable Products
Broccoli
4 1/2 cup chopped (419g)
Brussels sprouts
3 cup, shredded (150g)
Fresh spinach
2 cup(s) (56g)
Frozen peas
6 1/2 tbsp (54g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (301g)
Garlic
6 clove(s) (18g)
Onion
3 1/3 medium (2-1/2" dia) (363g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Carrots
4 large (288g)
Shallots
2 1/2 clove(s) (142g)
Bell pepper
2 1/2 medium (298g)
Frozen corn kernels
2 1/2 cup (340g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Frozen mixed veggies
2 cup (253g)
Kale leaves
1 1/4 cup, chopped (50g)
Red onion
1/2 medium (2-1/2" dia) (55g)
Cucumber
2 cucumber (8-1/4") (602g)
Fresh parsley
6 tbsp chopped (23g)
Cereal Grains and Pasta
Uncooked dry pasta
2/3 lbs (303g)
All-purpose flour
1 tsp (3g)
Long-grain white rice
3/4 cup (139g)
Beverages
Water
16 cup(s) (3792mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
White beans, canned
3 1/2 can(s) (1533g)
Lentils, raw
1 cup (216g)
Hummus
1 2/3 oz (47g)
Chickpeas, canned
1 1/2 can (672g)
Fruits and Fruit Juices
Lemon juice
4 tbsp (57mL)
Avocados
1/2 avocado(s) (101g)
Lime juice
1 tbsp (15mL)
Baked Products
Naan bread
1 piece(s) (90g)
lunch prep - 2 days
1. Brussels sprouts & broccoli salad
439cal, 11p, 24c, 29f (per meal)
1 tbsp (5g)
3 tbsp (45mL)
1 1/2 tbsp (23g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (32g)
1/4 cup, slivered (30g)
3 cup chopped (273g)
3 cup, shredded (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing olive oil, dijon, honey, apple cider vinegar and some salt and pepper in a small bowl. Set aside.
2
Toss brussel sprouts, broccoli, and almonds in a bowl. Sprinkle parmesan and drizzle dressing on top. Serve.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Green mac and cheese
858cal, 41p, 108c, 24f (per meal)
4 oz (113g)
1 1/2 cup chopped (146g)
5/6 cup(s) (192mL)
1 1/3 cup(s) (36g)
6 1/2 tbsp (54g)
9 1/2 tbsp (52g)
1 tsp (6g)
1 tsp (3g)
1 1/2 dash (0g)
Recipe has been scaled from original by 0.4x. 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 butter over medium heat. Add flour and whisk until it creates a paste. Whisk in small amounts of 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 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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. White bean cassoulet
770cal, 35p, 94c, 16f (per meal)
4 clove(s) (12g)
2 tbsp (30mL)
1 cup(s) (mL)
2 can(s) (878g)
2 medium (2-1/2" dia) (220g)
2 stalk, medium (7-1/2" - 8" long) (80g)
4 large (288g)
Recipe has been scaled from original by 2x. 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. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 2 days
1. White bean succotash
808cal, 32p, 101c, 20f (per meal)
2 1/2 tbsp (38mL)
2 1/2 tbsp (38mL)
2 1/2 clove(s) (142g)
2 1/2 medium (298g)
2 1/2 cup (655g)
2 1/2 cup (340g)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 1 days
1. Pasta with store-bought sauce
510cal, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Caprese salad
178cal, 10p, 6c, 11f (per meal)
2 1/2 tsp (13mL)
1/4 cup leaves, whole (5g)
6 2/3 tbsp cherry tomatoes (62g)
3/8 package (5.5 oz) (65g)
1 1/4 oz (35g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 1 days
1. Spinach & hummus pasta
473cal, 15p, 62c, 15f (per meal)
2 2/3 oz (76g)
1 tsp (5mL)
1/3 small (23g)
2/3 cup(s) (20g)
1/3 medium whole (2-3/5" dia) (41g)
2 tsp (10mL)
2/3 clove(s) (2g)
1 2/3 oz (47g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to directions on package.
2
Heat oil in a large skillet over medium heat and cook onions for about 5 minutes.
3
Add in garlic, spinach, lemon juice and tomatoes and stir, cooking for about 3 minutes.
4
Add in hummus and mix well. Add a splash of water if needed.
5
Mix in pasta and season with salt/pepper to taste. Serve.
3. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Lentil and veggie soup
694cal, 44p, 97c, 4f (per meal)
2 cup (253g)
1 1/4 clove(s) (4g)
1 1/4 tbsp (5g)
1 1/4 cup, chopped (50g)
2 1/2 cup(s) (mL)
10 tbsp (120g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Lentil pasta
673cal, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.67x. 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. Chickpea bowl with spicy yogurt sauce
677cal, 28p, 93c, 14f (per meal)
1 1/2 small (105g)
1 tbsp (15g)
6 tbsp (105g)
1 1/2 can (672g)
3/4 cup (139g)
6 tbsp chopped (23g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.