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 (2075cal, 141g protein, 189g net carbs, 70g fat, 32g fiber per day) cannot be customized.
Day 1
2025cal, 143g protein, 153g net carbs, 72g fat, 46g fiber
1 can(s) (247cal, 18p, 23c, 7f)
2 container(s) (310cal, 25p, 33c, 8f)
1/2 cup(s) (393cal, 9p, 4c, 37f)
1 1/2 serving(s) (560cal, 24p, 50c, 19f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2050cal, 145g protein, 157g net carbs, 83g fat, 28g fiber
1 can(s) (247cal, 18p, 23c, 7f)
2 container(s) (310cal, 25p, 33c, 8f)
1/2 cup(s) (393cal, 9p, 4c, 37f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (190cal, 3p, 14c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2125cal, 145g protein, 233g net carbs, 57g fat, 26g fiber
2 sandwich(es) (763cal, 23p, 110c, 21f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (190cal, 3p, 14c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2150cal, 140g protein, 217g net carbs, 61g fat, 42g fiber
2 sandwich(es) (763cal, 23p, 110c, 21f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2075cal, 133g protein, 211g net carbs, 66g fat, 27g fiber
1 serving(s) (482cal, 18p, 40c, 25f)
1/4 cup (136cal, 0p, 31c, 0f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 container(s) (362cal, 17p, 63c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2075cal, 133g protein, 211g net carbs, 66g fat, 27g fiber
1 serving(s) (482cal, 18p, 40c, 25f)
1/4 cup (136cal, 0p, 31c, 0f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 container(s) (362cal, 17p, 63c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2050cal, 150g protein, 143g net carbs, 84g fat, 32g fiber
7 tender(s) (400cal, 28p, 36c, 16f)
3 banana(s) (350cal, 4p, 72c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
8 oz (590cal, 48p, 16c, 30f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (44 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pasta sauce
1 3/4 cup (455g)
Dairy and Egg Products
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Romano cheese
1/2 tbsp (3g)
Butter
3/4 tbsp (11g)
Goat cheese
4 oz (113g)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Whole milk
1/4 gallon (840mL)
String cheese
2 stick (56g)
Nut and Seed Products
Walnuts
1/4 lbs (132g)
Coconut milk, canned
1 cup (240mL)
Mixed nuts
3 tbsp (25g)
Spices and Herbs
Salt
1/2 tsp (3g)
Ground cumin
3/4 tbsp (5g)
Paprika
1/2 tbsp (3g)
Beverages
Water
20 1/2 cup(s) (4840mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Lentils, raw
1 3/4 cup (336g)
Chickpeas, canned
1 1/2 can (672g)
Peanut butter
4 tbsp (64g)
Tempeh
1/2 lbs (227g)
Fats and Oils
Oil
1 1/2 oz (42mL)
Raspberry walnut vinaigrette
2 3/4 tbsp (41mL)
Salad dressing
1/4 cup (68mL)
Vegetables and Vegetable Products
Fresh spinach
5/8 10oz package (170g)
Tomato paste
1 1/2 tbsp (24g)
Bell pepper
3/4 large (123g)
Onion
1 3/4 medium (2-1/2" dia) (195g)
Garlic
3 clove(s) (9g)
Tomatoes
2 tbsp cherry tomatoes (19g)
Zucchini
4 large (1292g)
Ketchup
1 3/4 tbsp (30g)
Fruits and Fruit Juices
Dried cranberries
2/3 cup (107g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Other
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1 1/2 tbsp (6g)
Sub roll(s)
3 roll(s) (255g)
Cottage cheese & fruit cup
4 container (680g)
Chickpea pasta
3 oz (85g)
Mixed greens
4 1/2 cup (135g)
Curry paste
4 tsp (20g)
Meatless chik'n tenders
7 pieces (179g)
Baked Products
Bread
8 slice (256g)
Sweets
Jelly
8 serving 1 tbsp (168g)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (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.
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Spanish chickpeas
560 cals, 24p, 50c, 19f (per meal)
3/4 tbsp (5g)
1/2 tbsp (3g)
3/4 tbsp (11mL)
3/4 cup(s) (178mL)
3 oz (85g)
3/4 can (336g)
1 1/2 tbsp (24g)
3/4 large (123g)
3/4 large (113g)
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 onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Cranberry spinach salad
190 cals, 3p, 14c, 12f (per meal)
2 2/3 tbsp (27g)
2 2/3 tbsp, chopped (19g)
1/2 6oz package (85g)
2 2/3 tbsp (40mL)
1/2 tbsp (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
765 cals, 23p, 110c, 21f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Cottage cheese & fruit cup
260 cals, 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. Chickpea & chickpea pasta
860 cals, 40p, 76c, 31f (per meal)
1/2 tbsp (2g)
3/4 tbsp (11g)
3/4 tbsp (11mL)
3 clove(s) (9g)
3/4 can (336g)
3 oz (85g)
3/4 medium (2-1/2" dia) (83g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
385 cals, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lowfat yogurt
360 cals, 17p, 63c, 5f (per meal)
2 container (6 oz) (340g)
3. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
2/3 cup (128g)
1 1/3 cup(s) (316mL)
1 1/3 dash (1g)
1 cup (240mL)
4 tsp (20g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 1 days
1. Crispy chik'n tenders
400 cals, 28p, 36c, 16f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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.
3. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.