2200 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2200 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 (2175cals, 162g protein, 157g net carbs, 82g fat 41g fiber per day) cannot be customized.
Day 1
2225cals, 186g protein, 103g net carbs, 107g fat 24g fiber per day
1 1/2 sandwich(es) (663cal, 35p, 51c, 32f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
2 1/3 serving(s) (799cal, 71p, 38c, 39f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2150cals, 148g protein, 202g net carbs, 59g fat 57g fiber per day
2 1/2 serving(s) (540cal, 25p, 46c, 19f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 serving(s) (314cal, 22p, 7c, 22f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2150cals, 142g protein, 211g net carbs, 60g fat 49g fiber per day
6 oz (257cal, 13p, 4c, 21f)
3 cup(s) (209cal, 8p, 6c, 14f)
1 2/3 serving(s) (478cal, 14p, 97c, 2f)
2 1/3 serving(s) (647cal, 41p, 91c, 3f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2150cals, 142g protein, 211g net carbs, 60g fat 49g fiber per day
6 oz (257cal, 13p, 4c, 21f)
3 cup(s) (209cal, 8p, 6c, 14f)
1 2/3 serving(s) (478cal, 14p, 97c, 2f)
2 1/3 serving(s) (647cal, 41p, 91c, 3f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2200cals, 190g protein, 96g net carbs, 101g fat 37g fiber per day
2 1/3 serving(s) (790cal, 39p, 61c, 37f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
26 2/3 oz (754cal, 74p, 18c, 39f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2175cals, 185g protein, 88g net carbs, 107g fat 32g fiber per day
1 2/3 serving(s) (649cal, 26p, 54c, 31f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
26 2/3 oz (754cal, 74p, 18c, 39f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2200cals, 141g protein, 190g net carbs, 81g fat 36g fiber per day
1 2/3 serving(s) (649cal, 26p, 54c, 31f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2/3 serving(s) (290cal, 13p, 37c, 6f)
2 cup(s) (169cal, 14p, 4c, 9f)
2 piece(s) (524cal, 17p, 87c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (48 items)
Legumes and Legume Products
Firm tofu
2 lbs (876g)
Roasted peanuts
1 cup (140g)
Chickpeas, canned
1 1/2 can (728g)
Lentils, raw
2 cup (416g)
Soy sauce
17 1/3 oz (409mL)
Extra firm tofu
4 lbs (1776g)
Baked Products
Bread
3 slice(s) (96g)
Naan bread
3 1/2 piece(s) (315g)
Fats and Oils
Oil
1/4 lbs (113mL)
Vegan mayonnaise
3/4 tbsp (11g)
Olive oil
3 oz (95mL)
Salad dressing
3 tbsp (45mL)
Other
Vegan cheese, sliced
1 1/2 slice(s) (30g)
Mixed greens
7/8 package (5.5 oz) (133g)
Nutritional yeast
2 1/3 tbsp (9g)
Soy milk, unsweetened
1/3 gallon (1320mL)
Vegetables and Vegetable Products
Tomatoes
1 2/3 medium whole (2-3/5" dia) (209g)
Frozen broccoli
8 1/2 cup (774g)
Green pepper
2 1/2 tbsp, chopped (22g)
Garlic
9 1/4 clove(s) (28g)
Onion
2 medium (2-1/2" dia) (238g)
Fresh parsley
3 sprigs (3g)
Fresh spinach
10 oz (284g)
Fresh ginger
2/3 oz (20g)
Kale leaves
1 1/4 lbs (570g)
Frozen mixed veggies
26 oz (737g)
Canned whole tomatoes
1/3 cup (80g)
Spices and Herbs
Salt
3 g (3g)
Black pepper
1 g (1g)
Cajun seasoning
1 tsp (2g)
Balsamic vinegar
1 tbsp (15mL)
Ground cumin
1/4 oz (7g)
Crushed red pepper
1/2 tbsp (3g)
Chili powder
1 tsp (3g)
Beverages
Water
21 3/4 cup (5222mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Seitan
9 1/3 oz (265g)
Dry bulgur wheat
2 3/4 tbsp (23g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Vegetable broth
6 3/4 cup(s) (mL)
Oriental flavored ramen
5/8 package with flavor packet (50g)
Fruits and Fruit Juices
Orange
2 orange (308g)
Avocados
1 1/2 avocado(s) (327g)
Lemon
1 1/2 small (94g)
Lemon juice
3 1/3 tbsp (50mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 2/3 pouch (~5.6 oz) (263g)
Nut and Seed Products
Sesame seeds
3 1/3 tbsp (30g)
Almonds
3 1/3 tbsp, slivered (23g)
lunch prep - 1 days
1. Basic tofu sandwich
663cal, 35p, 51c, 32f (per meal)
3 slice(s) (252g)
3 slice(s) (96g)
1/2 tbsp (8mL)
3/4 tbsp (11g)
1 1/2 slice(s) (30g)
3 slice, medium (1/4" thick) (60g)
1 1/2 oz (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add tofu and cook both sides until browned.
2
Season tofu with whichever spices you prefer.
3
Assemble the sandwich by using the bread, vegan mayo, tofu, and the veggies. Feel free to add any low-calorie veggies or condiments.
dinner prep - 1 days
1. Garlic pepper seitan
799cal, 71p, 38c, 39f (per meal)
1 dash (1g)
3 1/2 tsp (17mL)
1/4 tsp, ground (1g)
9 1/3 oz (265g)
2 1/3 tbsp, chopped (22g)
3 clove(s) (9g)
1/4 cup, chopped (47g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Olive oil drizzled broccoli
175cal, 7p, 5c, 11f (per meal)
2 1/2 tsp (13mL)
2 1/2 cup (228g)
1 1/4 dash (1g)
1 1/4 dash (0g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Cajun tofu
314cal, 22p, 7c, 22f (per meal)
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
3. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Spinach soup
540cal, 25p, 46c, 19f (per meal)
1 1/4 tsp (3g)
1 1/2 cup(s) (mL)
10 oz (284g)
2 1/2 inch (2.5cm) cube (13g)
1 1/4 medium (2-1/2" dia) (138g)
2 1/2 tsp (13mL)
5/8 can (280g)
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-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Serve.
lunch prep - 2 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Flavored rice mix
478cal, 14p, 97c, 2f (per meal)
1 2/3 pouch (~5.6 oz) (263g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Lentil and veggie soup
647cal, 41p, 91c, 3f (per meal)
3 1/2 cup (472g)
2 1/3 clove(s) (7g)
2 1/3 tbsp (9g)
2 1/3 cup, chopped (93g)
4 2/3 cup(s) (mL)
56 tsp (224g)
Recipe has been scaled from original by 1.17x. 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. Simple kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
1 1/4 avocado(s) (251g)
1 1/4 small (73g)
1 1/4 bunch (213g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Baked tofu
754cal, 74p, 18c, 39f (per meal)
1 2/3 cup (400mL)
3 1/3 tbsp (30g)
3 1/3 slices (1" dia) (7g)
3 1/3 lbs (1512g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
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.
lunch prep - 1 days
1. Tofu lo-mein
790cal, 39p, 61c, 37f (per meal)
5/8 package with flavor packet (50g)
9 1/3 oz (265g)
3 1/2 tsp (17mL)
7/8 cup(s) (210mL)
1 3/4 tsp (9mL)
9 1/3 oz (265g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
2. Simple kale & avocado salad
173cal, 4p, 7c, 12f (per meal)
3/8 avocado(s) (75g)
3/8 small (22g)
3/8 bunch (64g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Lentil kale salad
649cal, 26p, 54c, 31f (per meal)
1/2 tbsp (4g)
3 1/3 cup(s) (798mL)
1/2 tbsp (3g)
5 cup, chopped (200g)
1/4 cup (50mL)
1/4 cup, slivered (23g)
1/4 cup (50mL)
3 1/3 clove(s) (10g)
13 1/3 tbsp (160g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
dinner prep - 1 days
1. Lentil chili
290cal, 13p, 37c, 6f (per meal)
1/2 cup(s) (mL)
2 2/3 tbsp (23g)
1/3 cup (80g)
1/3 dash, ground (0g)
2/3 dash (1g)
4 dash (1g)
1 tsp (3g)
2 2/3 tbsp (32g)
2/3 clove(s) (2g)
1/6 medium (2-1/2" dia) (18g)
1 tsp (5mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.