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 (2300cals, 174g protein, 185g net carbs, 81g fat 34g fiber per day) cannot be customized.
Day 1
2350cals, 216g protein, 156g net carbs, 81g fat 33g fiber per day
14 oz seitan (1041cal, 113p, 66c, 35f)
8 oz (590cal, 48p, 16c, 30f)
2 serving(s) (498cal, 7p, 72c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2350cals, 216g protein, 156g net carbs, 81g fat 33g fiber per day
14 oz seitan (1041cal, 113p, 66c, 35f)
8 oz (590cal, 48p, 16c, 30f)
2 serving(s) (498cal, 7p, 72c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2250cals, 147g protein, 242g net carbs, 67g fat 26g fiber per day
1 wrap(s) (406cal, 21p, 38c, 17f)
2 cup(s) (110cal, 2p, 9c, 7f)
2 piece(s) (524cal, 17p, 87c, 10f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
2 1/2 serving(s) (145cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2250cals, 147g protein, 242g net carbs, 67g fat 26g fiber per day
1 wrap(s) (406cal, 21p, 38c, 17f)
2 cup(s) (110cal, 2p, 9c, 7f)
2 piece(s) (524cal, 17p, 87c, 10f)
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
2 1/2 serving(s) (145cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2275cals, 158g protein, 150g net carbs, 99g fat 37g fiber per day
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 2/3 serving(s) (481cal, 23p, 6c, 38f)
2 sub(s) (936cal, 56p, 108c, 24f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2250cals, 168g protein, 142g net carbs, 93g fat 46g fiber per day
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 2/3 serving(s) (481cal, 23p, 6c, 38f)
1 serving(s) (885cal, 65p, 97c, 15f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2350cals, 167g protein, 204g net carbs, 77g fat 41g fiber per day
2 sandwich(es) (815cal, 45p, 54c, 43f)
2 serving(s) (136cal, 3p, 8c, 9f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 serving(s) (885cal, 65p, 97c, 15f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (38 items)
Other
Teriyaki sauce
14 tbsp (210mL)
Meatless chik'n tenders
5 oz (142g)
Mixed greens
10 1/2 cup (315g)
Sub roll(s)
5 roll(s) (425g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Nutritional yeast
2 tsp (3g)
Fats and Oils
Oil
1/4 lbs (114mL)
Salad dressing
13 tbsp (195mL)
Cereal Grains and Pasta
Seitan
2 1/3 lbs (1049g)
Brown rice
1 1/4 cup (238g)
Dairy and Egg Products
Butter
2 2/3 tbsp (36g)
Feta cheese
4 tbsp (38g)
Cheese
7 oz (197g)
Eggs
6 large (300g)
Vegetables and Vegetable Products
Sweet potatoes
4 sweetpotato, 5" long (840g)
Kale leaves
4 cup, chopped (160g)
Cucumber
1/2 cup slices (52g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (291g)
Bell pepper
2 2/3 large (439g)
Onion
3/4 medium (2-1/2" dia) (83g)
Mushrooms
13 oz (365g)
Legumes and Legume Products
Tempeh
2 lbs (907g)
Hummus
4 tbsp (60g)
Soy sauce
4 tbsp (60mL)
Beverages
Water
14 1/2 cup(s) (3437mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Baked Products
Naan bread
4 piece(s) (360g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Bread
9 oz (256g)
Fruits and Fruit Juices
Grapes
5 cup (460g)
Avocados
1 avocado(s) (201g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 cup (130g)
Nut and Seed Products
Sunflower kernels
1/3 lbs (151g)
Spices and Herbs
Garlic powder
1 tbsp (9g)
Ground ginger
1 tsp (2g)
Rosemary, dried
4 dash (1g)
Black pepper
1 1/2 dash, ground (0g)
Salt
1 1/2 dash (1g)
lunch prep - 2 days
1. Teriyaki seitan wings
1041cal, 113p, 66c, 35f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
dinner prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Mashed sweet potatoes with butter
498cal, 7p, 72c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Mediterranean chik'n wrap
406cal, 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. Simple kale salad
110cal, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Seitan philly cheesesteak
856cal, 56p, 83c, 31f (per meal)
1 1/2 slice (1 oz each) (42g)
1/4 lbs (128g)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
3/4 tbsp (11mL)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
dinner prep - 1 days
1. Vegan meatball sub
936cal, 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.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Avocado egg salad sandwich
562cal, 30p, 29c, 31f (per meal)
6 large (300g)
4 slice (128g)
1 avocado(s) (201g)
3/4 cup cherry tomatoes (112g)
1 tsp (3g)
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 2 days
1. Tempeh & mushroom stir fry
885cal, 65p, 97c, 15f (per meal)
1 tsp (2g)
4 cup, chopped (280g)
1 lbs (454g)
2 tsp (6g)
4 tbsp (60mL)
2 large (328g)
1 cup (190g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
815cal, 45p, 54c, 43f (per meal)
1 cup (30g)
4 dash (1g)
3 oz (85g)
1 cup, shredded (113g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Brown rice
172cal, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.25x. 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.
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.