2300 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2300 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 (2300cals, 166g protein, 191g net carbs, 78g fat 44g fiber per day) cannot be customized.
Day 1
2250cals, 156g protein, 189g net carbs, 83g fat 31g fiber per day
2 serving(s) (676cal, 56p, 77c, 13f)
4 serving(s) (302cal, 6p, 21c, 19f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
2 serving(s) (136cal, 3p, 8c, 9f)
4 slice(s) (504cal, 17p, 51c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2350cals, 148g protein, 232g net carbs, 66g fat 57g fiber per day
2 1/2 serving(s) (905cal, 26p, 128c, 25f)
2 cup(s) (169cal, 14p, 4c, 9f)
1 1/2 serving(s) (785cal, 40p, 76c, 23f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2350cals, 148g protein, 232g net carbs, 66g fat 57g fiber per day
2 1/2 serving(s) (905cal, 26p, 128c, 25f)
2 cup(s) (169cal, 14p, 4c, 9f)
1 1/2 serving(s) (785cal, 40p, 76c, 23f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2225cals, 181g protein, 140g net carbs, 81g fat 55g fiber per day
8 lettuce wrap(s) (658cal, 51p, 52c, 17f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
11 tender(s) (628cal, 45p, 57c, 25f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2250cals, 170g protein, 210g net carbs, 61g fat 48g fiber per day
8 lettuce wrap(s) (658cal, 51p, 52c, 17f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
1 1/2 serving(s) (996cal, 47p, 151c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2325cals, 179g protein, 166g net carbs, 92g fat 30g fiber per day
2 1/2 serving(s) (754cal, 26p, 74c, 34f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
2 serving(s) (685cal, 61p, 33c, 33f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2325cals, 179g protein, 166g net carbs, 92g fat 30g fiber per day
2 1/2 serving(s) (754cal, 26p, 74c, 34f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
2 serving(s) (685cal, 61p, 33c, 33f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (45 items)
Fats and Oils
Salad dressing
1 cup (249mL)
Oil
1 1/3 oz (40mL)
Olive oil
1/4 lbs (117mL)
Vegetables and Vegetable Products
Tomatoes
4 1/2 medium whole (2-3/5" dia) (569g)
Frozen mixed veggies
1/2 package (10 oz ea) (144g)
Garlic
18 3/4 clove(s) (56g)
Onion
3 medium (2-1/2" dia) (314g)
Raw celery
3 1/3 stalk, medium (7-1/2" - 8" long) (133g)
Cucumber
1 2/3 cucumber (8-1/4") (502g)
Red bell pepper
5/8 medium (approx 2-3/4" long, 2-1/2 dia.) (74g)
Romaine lettuce
1 1/2 head (971g)
Carrots
7/8 medium (53g)
Ketchup
2 3/4 tbsp (47g)
Bell pepper
2 small (148g)
Mushrooms
2 1/2 cup, chopped (175g)
Green pepper
4 tbsp, chopped (37g)
Other
Mixed greens
3 1/2 package (5.5 oz) (528g)
Teriyaki sauce
2 3/4 tbsp (41mL)
Curry paste
1/2 tbsp (8g)
Vegan butter
1 1/2 tbsp (21g)
Chickpea pasta
6 oz (170g)
Nutritional yeast
1 tbsp (4g)
Soy milk, unsweetened
4 cup (960mL)
Meatless chik'n tenders
11 pieces (281g)
Coleslaw mix
4 cup (360g)
Vegan meatballs, frozen
4 1/2 meatball(s) (135g)
Vegan cheese, sliced
5 slice(s) (101g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (278g)
Seitan
22 oz (624g)
Uncooked dry pasta
6 oz (171g)
Baked Products
Bread
16 oz (448g)
Nut and Seed Products
Coconut milk, canned
1 1/3 cup (314mL)
Almonds
3/4 cup, whole (107g)
Mixed nuts
10 tbsp (84g)
Spices and Herbs
Salt
1/2 tsp (3g)
Thyme, dried
5 tsp, ground (7g)
Black pepper
4 dash, ground (1g)
Beverages
Water
1 1/2 gallon (5530mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Legumes and Legume Products
Lentils, raw
1 1/4 cup (240g)
Chickpeas, canned
1 1/2 can (672g)
Kidney beans
1 1/4 can (560g)
Tempeh
1 lbs (454g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (136g)
Pasta sauce
3/8 jar (24 oz) (252g)
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
676cal, 56p, 77c, 13f (per meal)
4 tbsp (46g)
1/2 package (10 oz ea) (144g)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
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
362cal, 14p, 30c, 19f (per meal)
1/2 tbsp (8g)
6 tbsp (90mL)
1/2 dash (0g)
1/2 cup(s) (120mL)
4 tbsp (48g)
Recipe has been scaled from original by 0.13x. 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. Simple vegan garlic bread
504cal, 17p, 51c, 23f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
3. Simple mixed greens salad
136cal, 3p, 8c, 9f (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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Vegan chickpea & chickpea pasta
785cal, 40p, 76c, 23f (per meal)
1 1/2 tbsp (21g)
1 1/2 medium (2-1/2" dia) (165g)
6 oz (170g)
1 1/2 can (672g)
6 clove(s) (18g)
1 1/2 tbsp (23mL)
1 tbsp (4g)
Recipe has been scaled from original by 1.5x. 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 salad with celery, cucumber & tomato
213cal, 7p, 21c, 8f (per meal)
1 2/3 package (5.5 oz) (258g)
1 2/3 medium whole (2-3/5" dia) (205g)
3 1/3 stalk, medium (7-1/2" - 8" long) (133g)
1 2/3 cucumber (8-1/4") (502g)
5 tbsp (75mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Belizean rice & beans
905cal, 26p, 128c, 25f (per meal)
3 3/4 clove(s) (11g)
5/8 medium (2-1/2" dia) (69g)
5/8 medium (approx 2-3/4" long, 2-1/2 dia.) (74g)
1 1/4 cup (231g)
1 cup(s) (225mL)
1 cup (225mL)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
dinner prep - 1 days
1. Crispy chik'n tenders
628cal, 45p, 57c, 25f (per meal)
Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple salad with tomatoes and carrots
343cal, 13p, 25c, 11f (per meal)
1 3/4 hearts (875g)
7/8 medium (53g)
1 3/4 medium whole (2-3/5" dia) (215g)
2 1/2 tbsp (39mL)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
658cal, 51p, 52c, 17f (per meal)
16 leaf inner (96g)
1 lbs (454g)
1/2 cup (136g)
4 cup (360g)
2 tsp (10mL)
2 small (148g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
dinner prep - 1 days
1. Spaghetti and meatless meatballs
996cal, 47p, 151c, 16f (per meal)
4 1/2 meatball(s) (135g)
6 oz (171g)
3/8 jar (24 oz) (252g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
lunch prep - 2 days
1. Grilled 'cheese' with mushrooms
754cal, 26p, 74c, 34f (per meal)
2 1/2 slice(s) (50g)
1 1/4 cup, chopped (88g)
1 1/4 tbsp (19mL)
2 1/2 tsp, ground (4g)
5 slice(s) (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
dinner prep - 2 days
1. Garlic pepper seitan
685cal, 61p, 33c, 33f (per meal)
2 dash (2g)
2 tbsp (30mL)
4 dash, ground (1g)
1 lbs (454g)
4 tbsp, chopped (37g)
5 clove(s) (15g)
1/2 cup, chopped (80g)
4 tbsp (60mL)
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. Lentils
347cal, 24p, 51c, 1f (per meal)
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.