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 (2275cal, 158g protein, 179g net carbs, 80g fat, 51g fiber per day) cannot be customized.
Day 1
2275cal, 169g protein, 136g net carbs, 88g fat, 65g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
4 tomato(es) (238cal, 3p, 10c, 19f)
3 2/3 serving(s) (636cal, 43p, 93c, 2f)
2 1/2 serving(s) (588cal, 13p, 22c, 39f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2275cal, 169g protein, 136g net carbs, 88g fat, 65g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
4 tomato(es) (238cal, 3p, 10c, 19f)
3 2/3 serving(s) (636cal, 43p, 93c, 2f)
2 1/2 serving(s) (588cal, 13p, 22c, 39f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2300cal, 154g protein, 168g net carbs, 101g fat, 25g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (174cal, 12p, 25c, 1f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 serving(s) (1012cal, 19p, 99c, 56f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2300cal, 154g protein, 168g net carbs, 101g fat, 25g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (174cal, 12p, 25c, 1f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 serving(s) (1012cal, 19p, 99c, 56f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2250cal, 171g protein, 225g net carbs, 55g fat, 45g fiber
4 serving(s) (743cal, 38p, 91c, 19f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
1 1/2 serving(s) (778cal, 55p, 93c, 18f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2250cal, 146g protein, 211g net carbs, 63g fat, 66g fiber
2 serving(s) (830cal, 41p, 93c, 12f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (584cal, 23p, 49c, 28f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2250cal, 146g protein, 211g net carbs, 63g fat, 66g fiber
2 serving(s) (830cal, 41p, 93c, 12f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (584cal, 23p, 49c, 28f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (47 items)
Vegetables and Vegetable Products
Tomatoes
17 medium whole (2-3/5" dia) (2076g)
Zucchini
2 1/2 large (808g)
Garlic
18 1/2 clove(s) (55g)
Cucumber
5/6 cucumber (8-1/4") (251g)
Raw celery
2 3/4 stalk, medium (7-1/2" - 8" long) (112g)
Green pepper
1/6 large (31g)
Onion
1 3/4 medium (2-1/2" dia) (191g)
Mushrooms
4 cup, pieces or slices (280g)
Carrots
5/8 medium (38g)
Romaine lettuce
1 1/4 hearts (625g)
Tomato paste
2 2/3 tbsp (43g)
Kale leaves
6 1/2 cup, chopped (260g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Fats and Oils
Oil
1/4 lbs (113mL)
Salad dressing
1 cup (246mL)
Olive oil
5 tbsp (73mL)
Spices and Herbs
Salt
5 g (5g)
Fresh basil
2 1/2 oz (69g)
Balsamic vinegar
1/4 cup (68mL)
Black pepper
3 dash (0g)
Cajun seasoning
1/2 tbsp (4g)
Rosemary, dried
2 dash (0g)
Paprika
2 dash (1g)
Ground cumin
3 1/2 tsp (7g)
Crushed red pepper
1/2 tbsp (3g)
Beverages
Water
34 2/3 cup(s) (8217mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
1/2 cup (120mL)
Legumes and Legume Products
Lentils, raw
3 1/2 cup (655g)
Vegetarian burger crumbles
4 cup (400g)
Black beans
2 2/3 can(s) (1171g)
Fruits and Fruit Juices
Lemon juice
3/4 cup (177mL)
Avocados
2 1/2 avocado(s) (503g)
Nut and Seed Products
Sunflower kernels
2 2/3 oz (76g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
3 tbsp, slivered (20g)
Other
Mixed greens
3 package (5.5 oz) (489g)
Vegan sausage
17 oz (485g)
Vegan cheese, shredded
1 1/2 cup (168g)
Diced tomatoes
3/8 28oz can (298g)
Italian seasoning
4 dash (2g)
Baked Products
Naan bread
6 piece (540g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Long-grain white rice
6 tbsp (69g)
Quinoa, uncooked
1/3 cup (56g)
Soups, Sauces, and Gravies
Hot sauce
1/4 tbsp (4mL)
Vegetable broth
4 1/2 cup(s) (mL)
lunch prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
635 cals, 43p, 93c, 2f (per meal)
Recipe has been scaled from original by 1.83x. 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.
3. Roasted tomatoes
240 cals, 3p, 10c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Zoodles with avocado sauce
590 cals, 13p, 22c, 39f (per meal)
5/6 cup(s) (197mL)
1/2 cup (113mL)
25 cherry tomatoes (425g)
2 1/2 cup leaves, whole (60g)
2 1/2 large (808g)
2 1/2 avocado(s) (503g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens and tomato salad
300 cals, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Flatbread margherita pizza (dairy-free)
1010 cals, 19p, 99c, 56f (per meal)
3 dash (1g)
3 piece (270g)
3 medium whole (2-3/5" dia) (369g)
18 leaves (9g)
1/4 cup (68mL)
1/4 cup (68mL)
3 dash (0g)
9 clove(s) (27g)
1 1/2 cup (168g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
dinner prep - 1 days
1. Slow cooker vegan jambalaya
780 cals, 55p, 93c, 19f (per meal)
3 oz (85g)
1/6 large (31g)
3/4 clove(s) (2g)
1/2 tbsp (4g)
3 oz (85g)
1 tsp (6mL)
3/8 28oz can (298g)
1/6 large (28g)
1 stalk, medium (7-1/2" - 8" long) (45g)
1/4 tbsp (4mL)
3/8 cup(s) (mL)
6 tbsp (69g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Drizzle the bottom of a 4-quart slow cooker crock with olive oil. Stir tomatoes with juice, seitan, sausage, onion, green bell pepper, celery, vegetable broth, garlic, hot sauce, and Cajun seasoning into crock.
2
Cook on Low for 4 hours. Add rice to the crock and cook on High until rice is cooked through, about 30 minutes more.
2. Simple salad with celery, cucumber & tomato
215 cals, 7p, 21c, 8f (per meal)
5/6 package (5.5 oz) (129g)
2 1/2 tbsp (38mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 cucumber (8-1/4") (251g)
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 1 days
1. Mushroom quinoa lentil soup (vegan)
745 cals, 38p, 91c, 19f (per meal)
2 dash (0g)
4 dash (2g)
2 dash (1g)
1 small (70g)
1/3 cup (63g)
1/3 cup (56g)
4 cup, pieces or slices (280g)
1/2 cup (120mL)
4 cup(s) (mL)
3 clove(s) (9g)
2 tsp (10mL)
1
In a saucepan over medium heat, saute onions and garlic in oil until soft, a few minutes.
2
Add in mushrooms and spices and stir, cooking for a minute or two.
3
Add all remaining ingredients and bring to a simmer. Cook uncovered for about 20-25 minutes or until quinoa and lentils are soft. Serve.
2. Simple salad with tomatoes and carrots
245 cals, 10p, 18c, 8f (per meal)
2 tbsp (28mL)
1 1/4 medium whole (2-3/5" dia) (154g)
5/8 medium (38g)
1 1/4 hearts (625g)
Recipe has been scaled from original by 0.63x. 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. Black bean & sweet potato stew
830 cals, 41p, 93c, 12f (per meal)
2 2/3 tbsp (43g)
4 tsp (20mL)
2 cup, chopped (80g)
4 tsp (20mL)
2 tsp (4g)
2 2/3 clove(s) (8g)
1 1/3 small (93g)
1 1/3 sweetpotato, 5" long (280g)
4 cup(s) (948mL)
2 2/3 can(s) (1171g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
dinner prep - 2 days
1. Lentil kale salad
585 cals, 23p, 49c, 28f (per meal)
1/2 tbsp (3g)
3 cup(s) (711mL)
1/2 tbsp (3g)
3 clove(s) (9g)
3 tbsp (45mL)
3 tbsp, slivered (20g)
3 tbsp (45mL)
4 1/2 cup, chopped (180g)
3/4 cup (144g)
Recipe has been scaled from original by 1.5x. 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.
