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 (2175cal, 149g protein, 208g net carbs, 66g fat, 39g fiber per day) cannot be customized.
Day 1
2075cal, 128g protein, 289g net carbs, 31g fat, 30g fiber
1 serving(s) (510cal, 18p, 94c, 4f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2200cal, 173g protein, 175g net carbs, 71g fat, 41g fiber
8 oz tempeh (868cal, 66p, 29c, 45f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2175cal, 156g protein, 204g net carbs, 66g fat, 32g fiber
2 1/2 sandwich(es) (857cal, 40p, 98c, 22f)
1 bar(s) (176cal, 4p, 22c, 7f)
16 tender(s) (914cal, 65p, 82c, 36f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2150cal, 152g protein, 196g net carbs, 61g fat, 53g fiber
2 1/2 sandwich(es) (857cal, 40p, 98c, 22f)
1 bar(s) (176cal, 4p, 22c, 7f)
2 serving(s) (628cal, 52p, 23c, 29f)
3 serving(s) (277cal, 8p, 51c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2225cal, 158g protein, 248g net carbs, 46g fat, 44g fiber
2 wrap(s) (853cal, 54p, 85c, 27f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2250cal, 138g protein, 173g net carbs, 95g fat, 35g fiber
1 wrap(s) (406cal, 21p, 38c, 17f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
1 2/3 serving(s) (752cal, 31p, 103c, 16f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2250cal, 138g protein, 173g net carbs, 95g fat, 35g fiber
1 wrap(s) (406cal, 21p, 38c, 17f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
1 2/3 serving(s) (752cal, 31p, 103c, 16f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (46 items)
Fruits and Fruit Juices
Fruit juice
12 fl oz (360mL)
Banana
3 medium (7" to 7-7/8" long) (354g)
Lemon juice
2 2/3 tbsp (40mL)
Cereal Grains and Pasta
Brown rice
2 3/4 tbsp (32g)
Uncooked dry pasta
4 oz (114g)
Long-grain white rice
1 cup (170g)
Spices and Herbs
Salt
1 3/4 tsp (11g)
Black pepper
1 tsp, ground (2g)
Dried dill weed
1/2 tbsp (2g)
Beverages
Water
14 1/2 cup(s) (3437mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Soups, Sauces, and Gravies
Pasta sauce
5/8 jar (24 oz) (428g)
Frank's red hot sauce
4 tbsp (60mL)
Barbecue sauce
3/4 cup (215g)
Other
Vegan meatballs, frozen
16 meatball(s) (480g)
Nutritional yeast
2 oz (54g)
Sub roll(s)
4 roll(s) (340g)
Meatless chik'n tenders
1 1/4 lbs (550g)
Tzatziki
1/4 cup(s) (56g)
Mixed greens
1 1/2 cup (45g)
Plant-based deli slices
14 slices (146g)
Sriracha chili sauce
1 tbsp (17g)
Legumes and Legume Products
Soy sauce
2 tsp (10mL)
Peanut butter
4 tbsp (65g)
Tempeh
1 lbs (454g)
Chickpeas, canned
3 1/3 can (1493g)
Hummus
1/2 cup (120g)
Snacks
Large granola bar
2 bar (74g)
Vegetables and Vegetable Products
Raw celery
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Onion
2 medium (2-1/2" dia) (208g)
Ketchup
4 tbsp (68g)
Frozen corn kernels
2 cup (272g)
Cauliflower
3 head small (4" dia.) (795g)
Tomatoes
6 slice(s), thin/small (90g)
Cucumber
1/2 cup slices (52g)
Fresh parsley
6 3/4 tbsp chopped (25g)
Fats and Oils
Mayonnaise
5 tsp (25mL)
Oil
1 oz (31mL)
Baked Products
Bread
10 slice (320g)
Flour tortillas
5 tortilla (approx 7-8" dia) (242g)
Dairy and Egg Products
Whole milk
1 1/2 cup (360mL)
Feta cheese
4 tbsp (38g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Nonfat greek yogurt, plain
6 2/3 tbsp (117g)
Nut and Seed Products
Mixed nuts
1 cup (134g)
Sunflower kernels
3 oz (85g)
lunch prep - 1 days
1. Pasta with store-bought sauce
510 cals, 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. Brown rice
115 cals, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Vegan meatball sub
935 cals, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Peanut tempeh
870 cals, 66p, 29c, 45f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (39mL)
2/3 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
855 cals, 40p, 98c, 22f (per meal)
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
5/6 medium (2-1/2" dia) (92g)
5 tsp (25mL)
5 tsp (25mL)
1/2 tbsp (2g)
1 tsp (5g)
1 tsp, ground (2g)
10 slice (320g)
1 2/3 can (747g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
dinner prep - 1 days
1. Crispy chik'n tenders
915 cals, 65p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
630 cals, 52p, 23c, 29f (per meal)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Add tempeh 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 tzatziki.
2. Corn
275 cals, 8p, 51c, 2f (per meal)
2 cup (272g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
855 cals, 54p, 85c, 27f (per meal)
4 tbsp (60g)
4 slice(s), thin/small (60g)
1 cup (30g)
2 tortilla (approx 10" dia) (144g)
14 slices (146g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
lunch prep - 2 days
1. Mediterranean chik'n wrap
405 cals, 21p, 38c, 17f (per meal)
5 oz (142g)
2 tortilla (approx 7-8" dia) (98g)
1/2 cup (15g)
4 tbsp (60g)
1/2 cup slices (52g)
4 tbsp (38g)
2 slice(s), thin/small (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
755 cals, 31p, 103c, 16f (per meal)
1 2/3 small (117g)
1 tbsp (17g)
6 2/3 tbsp (117g)
1 2/3 can (747g)
13 1/3 tbsp (154g)
6 2/3 tbsp chopped (25g)
1 tbsp (17mL)
Recipe has been scaled from original by 1.67x. 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.
