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 (2175cal, 153g protein, 195g net carbs, 71g fat, 39g fiber per day) cannot be customized.
Day 1
2225cal, 194g protein, 135g net carbs, 87g fat, 29g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
2 serving(s) (959cal, 65p, 62c, 43f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2175cal, 139g protein, 155g net carbs, 96g fat, 34g fiber
2 serving(s) (914cal, 35p, 74c, 44f)
1 serving(s) (68cal, 1p, 4c, 5f)
9 1/3 nuggets (515cal, 28p, 48c, 21f)
8 oz (82cal, 2p, 17c, 0f)
1 1/2 serving(s) (327cal, 12p, 10c, 25f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2225cal, 140g protein, 148g net carbs, 99g fat, 44g fiber
1 1/2 serving(s) (655cal, 25p, 65c, 22f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
9 1/3 nuggets (515cal, 28p, 48c, 21f)
8 oz (82cal, 2p, 17c, 0f)
1 1/2 serving(s) (327cal, 12p, 10c, 25f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2150cal, 144g protein, 155g net carbs, 82g fat, 56g fiber
2 can(s) (707cal, 25p, 60c, 34f)
3 serving(s) (174cal, 2p, 28c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2200cal, 146g protein, 241g net carbs, 53g fat, 41g fiber
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2150cal, 135g protein, 325g net carbs, 23g fat, 25g fiber
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 2/3 serving(s) (736cal, 38p, 110c, 12f)
3 roll (231cal, 8p, 40c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2200cal, 172g protein, 203g net carbs, 58g fat, 43g fiber
2 1/2 serving(s) (830cal, 62p, 38c, 37f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
1 2/3 serving(s) (736cal, 38p, 110c, 12f)
3 roll (231cal, 8p, 40c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (51 items)
Vegetables and Vegetable Products
Garlic
6 clove(s) (18g)
Fresh spinach
11 1/2 cup(s) (345g)
Broccoli
2 cup chopped (182g)
Carrots
6 medium (362g)
Potatoes
26 oz (738g)
Ketchup
1/3 cup (79g)
Raw celery
9 stalk, medium (7-1/2" - 8" long) (360g)
Fresh ginger
1/3 slices (1" dia) (1g)
Onion
1 1/6 large (175g)
Sweet potatoes
3/4 sweetpotato, 5" long (158g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (185g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Frozen broccoli
5/6 package (237g)
Fresh cilantro
2 1/2 tbsp, chopped (7g)
Spices and Herbs
Black pepper
1/3 tsp, ground (1g)
Salt
2 g (2g)
Turmeric, ground
1 1/2 dash (0g)
Curry powder
2 tsp (4g)
Garlic powder
1/4 tbsp (2g)
Ground cumin
1/2 tbsp (3g)
Basil, dried
1/2 tbsp, ground (2g)
Crushed red pepper
1/2 tsp (1g)
Fats and Oils
Olive oil
1 1/4 tbsp (19mL)
Oil
4 oz (127mL)
Salad dressing
6 tbsp (90mL)
Other
Vegan sausage
4 sausage (400g)
Italian seasoning
1 tsp (4g)
Vegan chik'n nuggets
18 2/3 nuggets (401g)
Mixed greens
1 3/4 package (5.5 oz) (278g)
Fruits and Fruit Juices
Fruit juice
34 fl oz (1020mL)
Watermelon
16 oz (453g)
Lemon juice
1/2 tbsp (8mL)
Grapes
3 cup (276g)
Lime juice
2 1/2 tsp (13mL)
Beverages
Water
19 cup (4608mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
6 3/4 tbsp (101mL)
Legumes and Legume Products
Peanut butter
6 tbsp (96g)
Lentils, raw
1/2 cup (96g)
Chickpeas, canned
1 can (485g)
Hummus
3 tbsp (45g)
Tempeh
1 lbs (454g)
Firm tofu
5/6 package (16 oz) (378g)
Soy sauce
2 1/2 tbsp (38mL)
Vegetarian burger crumbles
10 oz (283g)
Nut and Seed Products
Coconut milk, canned
1/3 can (149mL)
Almonds
6 3/4 tbsp, whole (60g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Pasta sauce
3/4 jar (24 oz) (504g)
Cereal Grains and Pasta
Uncooked dry pasta
22 oz (627g)
Baked Products
Roll
6 pan, dinner, or small roll (2" square, 2" high) (168g)
lunch prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple sauteed spinach
250 cals, 9p, 6c, 18f (per meal)
1 1/4 clove (4g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1 1/4 tbsp (19mL)
10 cup(s) (300g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
960 cals, 65p, 62c, 43f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
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
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Chik'n nuggets
515 cals, 29p, 48c, 21f (per meal)
Recipe has been scaled from original by 4.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Celery and peanut butter
325 cals, 12p, 10c, 25f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
3. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
lunch prep - 1 days
1. Ginger coconut chickpea soup
915 cals, 35p, 74c, 44f (per meal)
1 1/3 dash (0g)
1 2/3 cup(s) (395mL)
1/2 cup (96g)
1/3 can (150mL)
1/3 can (149g)
2 tsp (4g)
1/3 slices (1" dia) (1g)
1 1/3 clove(s) (4g)
1/3 large (50g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chickpea & sweet potato salad
655 cals, 25p, 65c, 22f (per meal)
1/4 tbsp (2g)
1/2 tbsp (3g)
3/4 tbsp (11mL)
1/2 tbsp (8mL)
3 tbsp (45g)
1 1/2 cup(s) (45g)
3/4 sweetpotato, 5" long (158g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C) and line a baking tray with parchment paper; set aside.
2
Toss cubed sweet potatoes with half of the oil and season with some salt and pepper. Spread them in the baking sheet and bake for 10 minutes.
3
Meanwhile, toss the chickpeas in the remaining half of the oil and season with the cumin, garlic powder and some salt.
4
When sweet potato timer is up, remove them from the oven and toss them and move them over to one side of the baking sheet. Add the chickpeas to the open side of the baking sheet and bake for 10 minutes until sweet potatoes are soft and chickpeas are golden. Set aside to slightly cool.
5
Prepare the dressing by mixing together the hummus with the lemon juice and some salt/pepper to taste. Add a splash of water, if desired, to make it more of a dressing-like consistency.
6
Assemble salad by tossing spinach with sweet potatoes and chickpeas. Drizzle hummus dressing on top and serve.
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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.
2. Simple salad with celery, cucumber & tomato
130 cals, 4p, 13c, 5f (per meal)
1 package (5.5 oz) (155g)
3 tbsp (45mL)
1 medium whole (2-3/5" dia) (123g)
1 cucumber (8-1/4") (301g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
3. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Chunky canned soup (creamy)
705 cals, 25p, 60c, 34f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Pasta with store-bought sauce
765 cals, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
735 cals, 38p, 110c, 12f (per meal)
10 oz (285g)
5/6 package (16 oz) (378g)
5/6 package (237g)
1 2/3 clove(s) (5g)
1/2 dash (0g)
6 2/3 tbsp (100mL)
1/2 tbsp, ground (2g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Dinner roll
230 cals, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Carrot & grounds stir fry
830 cals, 62p, 38c, 37f (per meal)
2 1/2 tbsp, chopped (8g)
5 tsp (25mL)
2 1/2 tsp (13mL)
1/2 tsp (1g)
5 tsp (25mL)
2 1/2 tbsp (38mL)
5/6 large (125g)
1 2/3 clove(s) (5g)
10 oz (284g)
3 1/3 large (240g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple salad with celery, cucumber & tomato
130 cals, 4p, 13c, 5f (per meal)
1/2 package (5.5 oz) (78g)
1 1/2 tbsp (23mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 cucumber (8-1/4") (151g)
1 stalk, medium (7-1/2" - 8" long) (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.