2300 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2300 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 (2275cal, 158g protein, 180g net carbs, 81g fat, 45g fiber per day) cannot be customized.
Day 1
2225cal, 171g protein, 160g net carbs, 87g fat, 31g fiber
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (249cal, 3p, 36c, 7f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 burger (722cal, 32p, 83c, 24f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2350cal, 186g protein, 153g net carbs, 91g fat, 42g fiber
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (249cal, 3p, 36c, 7f)
1 tomato(es) (60cal, 1p, 2c, 5f)
6 oz (443cal, 36p, 12c, 23f)
2 serving(s) (220cal, 9p, 21c, 8f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2275cal, 145g protein, 196g net carbs, 81g fat, 44g fiber
2 sweet potato(es) (602cal, 28p, 76c, 12f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
12 tender(s) (686cal, 49p, 62c, 27f)
1 serving(s) (351cal, 4p, 4c, 30f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2250cal, 149g protein, 185g net carbs, 91g fat, 24g fiber
14 2/3 nuggets (809cal, 45p, 76c, 33f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
12 tender(s) (686cal, 49p, 62c, 27f)
1 serving(s) (351cal, 4p, 4c, 30f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2300cal, 150g protein, 199g net carbs, 76g fat, 55g fiber
1/2 serving(s) (300cal, 12p, 43c, 7f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2275cal, 151g protein, 202g net carbs, 61g fat, 75g fiber
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2200cal, 153g protein, 168g net carbs, 82g fat, 47g fiber
3 3/4 serving(s) (608cal, 46p, 25c, 31f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (52 items)
Dairy and Egg Products
Butter
2 tbsp (27g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Whole milk
1 3/4 cup (420mL)
Nonfat greek yogurt, plain
3/4 cup (210g)
Vegetables and Vegetable Products
Sweet potatoes
5 1/3 sweetpotato, 5" long (1120g)
Tomatoes
2 medium whole (2-3/5" dia) (228g)
Ketchup
3/4 cup (198g)
Onion
3/4 tbsp minced (11g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Edamame, frozen, shelled
3/4 cup (89g)
Garlic
7 1/4 clove(s) (22g)
Raw celery
6 stalk, small (5" long) (102g)
Kale leaves
5 cup, chopped (200g)
Red bell pepper
1 1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (149g)
Carrots
1 1/4 large (90g)
Fats and Oils
Oil
2 oz (59mL)
Olive oil
1/2 tsp (3mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Vegan mayonnaise
2 1/2 tbsp (38g)
Other
Vegan sausage
6 sausage (600g)
Mixed greens
2/3 package (5.5 oz) (102g)
Veggie burger patty
2 patty (142g)
Meatless chik'n tenders
24 pieces (612g)
Vegan chik'n nuggets
14 2/3 nuggets (315g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
6 slice(s) (192g)
Naan bread
1 1/2 piece (135g)
Fruits and Fruit Juices
Lime juice
3/4 tbsp (11mL)
Avocados
2 1/2 avocado(s) (477g)
Fruit juice
24 fl oz (720mL)
Lemon juice
1 fl oz (29mL)
Apples
2 medium (3" dia) (364g)
Spices and Herbs
Garlic powder
1/2 tsp (1g)
Salt
1 tsp (7g)
Black pepper
5 dash, ground (1g)
Mustard
3 tbsp (45g)
Onion powder
1 tbsp (7g)
Apple cider vinegar
1 1/4 tbsp (19g)
Crushed red pepper
1/3 tsp (1g)
Curry powder
1 1/4 tsp (3g)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Tempeh
6 oz (170g)
Vegetarian burger crumbles
4 oz (113g)
Roasted peanuts
56 tsp (170g)
Chickpeas, canned
5 1/2 can (2464g)
Soy sauce
1 1/4 tbsp (19mL)
Extra firm tofu
15 oz (425g)
Soups, Sauces, and Gravies
Pasta sauce
1/6 jar (24 oz) (112g)
Vegetable broth
10 cup(s) (mL)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
4 oz (113g)
lunch prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
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, top with butter, and serve.
dinner prep - 1 days
1. Veggie burger with cheese
720 cals, 32p, 83c, 24f (per meal)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
2 patty (142g)
2 slice (3/4 oz ea) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
3/4 tbsp minced (11g)
3/4 tbsp (11mL)
3/8 avocado(s) (75g)
3/8 medium whole (2-3/5" dia) (46g)
1/2 tsp (3mL)
1 1/2 dash (1g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Sweet potato wedges
345 cals, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Buttered lima beans
220 cals, 9p, 21c, 8f (per meal)
1/2 package (10 oz) (142g)
2 dash (2g)
2 tsp (9g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Garlic crumbles stuffed sweet potatoes
600 cals, 28p, 76c, 12f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
3. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
3/4 cup (89g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
685 cals, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Chik'n nuggets
810 cals, 45p, 76c, 33f (per meal)
Recipe has been scaled from original by 3.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Cheese tortellini
300 cals, 12p, 43c, 7f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
lunch prep - 2 days
1. Smashed chickpea toast
955 cals, 57p, 104c, 18f (per meal)
3/4 cup (210g)
3 tbsp (45g)
1 tbsp (7g)
6 stalk, small (5" long) (102g)
3 can (1344g)
6 slice(s) (192g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
dinner prep - 2 days
1. Chickpea & kale soup
680 cals, 34p, 70c, 18f (per meal)
2 1/2 tsp (13mL)
5 clove(s) (15g)
10 cup(s) (mL)
5 cup, chopped (200g)
2 1/2 can (1120g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 1 days
1. Curried tofu salad
610 cals, 46p, 25c, 31f (per meal)
1 1/4 tbsp (19g)
2 1/2 tbsp (38g)
1 1/4 clove (4g)
1 1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (149g)
1 1/4 large (90g)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
15 oz (425g)
1 1/4 tsp (3g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat an oven to 350°F (175°C). Place tofu on a lightly greased baking sheet.
2
Bake tofu in the preheated oven for 25 minutes, stirring halfway through the cooking time. Remove tofu from the oven and allow to cool.
3
Mix curry powder, lemon juice, vegan mayonnaise, apple cider vinegar, red pepper flakes, and soy sauce in a small bowl. Set aside. Combine tofu, carrots, red pepper, and garlic in a large bowl. Top with sauce and mix thoroughly. Serve immediately or chill for up to an hour before serving.
