2200 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2200 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 (2200cals, 146g protein, 199g net carbs, 72g fat 42g fiber per day) cannot be customized.
Day 1
2225cals, 143g protein, 229g net carbs, 60g fat 52g fiber per day
2 serving(s) (806cal, 35p, 112c, 15f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 serving(s) (770cal, 35p, 94c, 16f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2250cals, 145g protein, 234g net carbs, 57g fat 54g fiber per day
2 burger(s) (576cal, 25p, 79c, 13f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 serving(s) (770cal, 35p, 94c, 16f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2175cals, 150g protein, 201g net carbs, 68g fat 37g fiber per day
2 taco(s) (350cal, 15p, 4c, 29f)
2 container(s) (362cal, 17p, 63c, 5f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2175cals, 149g protein, 192g net carbs, 69g fat 48g fiber per day
2 serving(s) (647cal, 26p, 80c, 16f)
4 serving(s) (302cal, 6p, 21c, 19f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2250cals, 138g protein, 174g net carbs, 88g fat 51g fiber per day
1 serving(s) (355cal, 16p, 7c, 29f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/2 serving(s) (723cal, 27p, 60c, 37f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2150cals, 147g protein, 191g net carbs, 76g fat 29g fiber per day
1 serving(s) (355cal, 16p, 7c, 29f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
1 serving(s) (183cal, 3p, 36c, 0f)
13 nuggets (717cal, 40p, 67c, 29f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2175cals, 153g protein, 175g net carbs, 84g fat 26g fiber per day
2 can(s) (707cal, 25p, 60c, 34f)
2 container (261cal, 28p, 26c, 5f)
13 nuggets (717cal, 40p, 67c, 29f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (46 items)
Legumes and Legume Products
Lentils, raw
3 1/4 cup (623g)
White beans, canned
2 1/2 can(s) (1140g)
Firm tofu
14 oz (397g)
Beverages
Water
25 2/3 cup(s) (6084mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Spices and Herbs
Chipotle seasoning
4 dash (1g)
Fresh basil
2 tbsp, chopped (5g)
Salt
1 tsp (6g)
Other
Mixed greens
14 cup (420g)
Tzatziki
1/4 cup(s) (56g)
Veggie burger patty
2 patty (142g)
Guacamole, store-bought
4 tbsp (62g)
Italian seasoning
1/2 tbsp (5g)
Vegan sausage
3 sausage (300g)
Curry paste
1 tbsp (15g)
Vegan chik'n nuggets
26 nuggets (559g)
Cottage cheese & fruit cup
2 container (340g)
Dairy and Egg Products
Nonfat greek yogurt, plain
6 tbsp (105g)
Whole milk
4 cup(s) (960mL)
Fresh mozzarella cheese
4 oz (113g)
Cheddar cheese
1/2 cup, shredded (57g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Fats and Oils
Oil
4 oz (121mL)
Balsamic vinaigrette
2 tbsp (31mL)
Salad dressing
3/4 cup (180mL)
Ranch dressing
4 tbsp (60mL)
Vegetables and Vegetable Products
Sweet potatoes
4 sweetpotato, 5" long (840g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (651g)
Garlic
7 1/2 clove(s) (22g)
Onion
2 medium (2-1/2" dia) (220g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Carrots
7 3/4 medium (471g)
Broccoli
3 cup chopped (273g)
Potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Shallots
1 clove(s) (57g)
Bell pepper
1 medium (119g)
Frozen corn kernels
1 cup (136g)
Collard greens
18 oz (510g)
Ketchup
6 1/2 tbsp (111g)
Soups, Sauces, and Gravies
Vegetable broth
1 cup(s) (mL)
Frank's red hot sauce
1/3 cup (79mL)
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Fruits and Fruit Juices
Pears
2 medium (356g)
Lemon juice
1 tbsp (15mL)
Nut and Seed Products
Coconut milk, canned
3/4 cup (180mL)
lunch prep - 1 days
1. Chipotle sweet potato & lentil salad
806cal, 35p, 112c, 15f (per meal)
1/3 cup (63g)
1 cup(s) (237mL)
4 dash (1g)
2 cup (60g)
6 tbsp (105g)
1 tbsp (15mL)
2 sweetpotato, 5" long (420g)
1
Preheat the oven to 425°F (220°C).
2
Toss the sweet potato wedges with oil and some salt and pepper. Arrange them on a baking sheet and bake for about 25 minutes, or until golden.
3
While the sweet potatoes are baking, combine lentils, water, and salt in a saucepan. Bring to a simmer over medium heat, cover, and cook for 20-30 minutes, or until the lentils are soft. Drain any excess water.
4
In a small bowl, mix Greek yogurt with chipotle seasoning.
5
To serve, plate a bed of mixed greens. Top with the roasted sweet potatoes and cooked lentils, and dollop with the chipotle yogurt sauce.
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
242cal, 14p, 7c, 17f (per meal)
1 tbsp, chopped (3g)
1 tbsp (15mL)
2 oz (57g)
3/4 large whole (3" dia) (137g)
Recipe has been scaled from original by 0.25x. 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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Greek veggie burger
576cal, 25p, 79c, 13f (per meal)
1/4 cup(s) (56g)
4 slice, medium (1/4" thick) (80g)
2 patty (142g)
2 bun(s) (102g)
1
Cook the veggie burger according to the package instructions.
2
Toast the buns if desired.
3
Place the cooked veggie burger on the bottom bun and top with tomato slices.
4
Spread tzatziki sauce on the top bun, then close the burger.
5
Serve.
2. Lentils
289cal, 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.
3. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (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.
lunch prep - 1 days
1. Cheese and guac tacos
350cal, 15p, 4c, 29f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
720cal, 49p, 46c, 32f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3 cup chopped (273g)
3 medium (183g)
3 small (1-3/4" to 2-1/4" dia.) (276g)
3 sausage (300g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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 - 1 days
1. White bean succotash
647cal, 26p, 80c, 16f (per meal)
1 tbsp (15mL)
1 tbsp (15mL)
1 clove(s) (57g)
1 medium (119g)
1 cup (262g)
1 cup (136g)
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. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Curried lentils
723cal, 27p, 60c, 37f (per meal)
1 tbsp (15g)
3/4 cup (180mL)
1 dash (1g)
1 cup(s) (237mL)
1/2 cup (96g)
Recipe has been scaled from original by 0.25x. 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.
2. Garlic collard greens
358cal, 16p, 10c, 19f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Buffalo tofu
355cal, 16p, 7c, 29f (per meal)
1 tbsp (15mL)
4 tbsp (60mL)
1/3 cup (79mL)
14 oz (397g)
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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 - 2 days
1. Chik'n nuggets
717cal, 40p, 67c, 29f (per meal)
Recipe has been scaled from original by 6.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Simple mixed greens and tomato salad
76cal, 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.
lunch prep - 1 days
1. Chunky canned soup (creamy)
707cal, 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.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.