2400 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2400 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 (2375cal, 171g protein, 189g net carbs, 81g fat, 54g fiber per day) cannot be customized.
Day 1
2400cal, 188g protein, 210g net carbs, 61g fat, 63g fiber
1 1/2 can(s) (530cal, 19p, 45c, 26f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
3 1/2 serving(s) (1000cal, 74p, 112c, 12f)
2 2/3 cup(s) (226cal, 19p, 5c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2400cal, 153g protein, 135g net carbs, 115g fat, 54g fiber
2 sandwich(es) (662cal, 20p, 67c, 31f)
1 serving(s) (351cal, 4p, 4c, 30f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
4 serving(s) (430cal, 18p, 41c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2375cal, 192g protein, 164g net carbs, 86g fat, 42g fiber
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
1 serving(s) (92cal, 3p, 17c, 1f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
4 serving(s) (430cal, 18p, 41c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2450cal, 159g protein, 172g net carbs, 94g fat, 69g fiber
2 toast(s) (962cal, 35p, 70c, 44f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 1/2 serving(s) (723cal, 27p, 60c, 37f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2375cal, 179g protein, 123g net carbs, 98g fat, 71g fiber
2 toast(s) (962cal, 35p, 70c, 44f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 1/2 serving(s) (830cal, 62p, 38c, 37f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2350cal, 167g protein, 250g net carbs, 56g fat, 44g fiber
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
2 1/2 serving(s) (830cal, 62p, 38c, 37f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2350cal, 159g protein, 267g net carbs, 56g fat, 35g fiber
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (50 items)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Frank's red hot sauce
6 tbsp (91mL)
Apple cider vinegar
3/4 tbsp (1mL)
Pasta sauce
3/4 jar (24 oz) (504g)
Oriental flavored ramen
5/8 package with flavor packet (50g)
Fruits and Fruit Juices
Fruit juice
49 1/3 fl oz (1480mL)
Lime juice
1 fl oz (33mL)
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
1 tbsp (15mL)
Vegetables and Vegetable Products
Onion
3 1/4 medium (2-1/2" dia) (355g)
Tomatoes
3 medium whole (2-3/5" dia) (347g)
Lima beans, frozen
2 package (10 oz) (568g)
Frozen corn kernels
2/3 cup (91g)
Garlic
5 1/4 clove(s) (16g)
Green pepper
1 1/2 tbsp, chopped (14g)
Fresh parsley
2 1/4 sprigs (2g)
Fresh cilantro
5 tbsp, chopped (15g)
Carrots
6 2/3 large (480g)
Frozen mixed veggies
9 1/3 oz (265g)
Fats and Oils
Olive oil
2 1/4 oz (72mL)
Oil
3 oz (87mL)
Salad dressing
1/2 cup (113mL)
Spices and Herbs
Garlic powder
1 dash (0g)
Salt
1/2 tbsp (8g)
Black pepper
1/4 tbsp, ground (2g)
Taco seasoning mix
5/8 packet (20g)
Balsamic vinegar
3/4 tbsp (11mL)
Crushed red pepper
1/2 tbsp (2g)
Ground cumin
4 tsp (8g)
Other
Soy milk, unsweetened
1/2 gallon (1721mL)
Diced tomatoes
5/8 28oz can (463g)
Vegan ranch
6 tbsp (91mL)
Vegan cheese, sliced
4 slice(s) (80g)
Curry paste
1 tbsp (15g)
Mixed greens
7 1/2 cup (225g)
Legumes and Legume Products
Vegetarian burger crumbles
2 1/4 package (12 oz) (765g)
White beans, canned
5/8 can(s) (256g)
Chili beans
5/8 can (~16 oz) (261g)
Tempeh
3/4 lbs (340g)
Lentils, raw
1/2 cup (96g)
Chickpeas, canned
2 3/4 can (1232g)
Soy sauce
1/3 cup (84mL)
Extra firm tofu
9 1/3 oz (265g)
Beverages
Water
1 1/2 gallon (5875mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Baked Products
Bread
9 oz (256g)
Cereal Grains and Pasta
Quinoa, uncooked
2/3 cup (113g)
Seitan
6 oz (170g)
Uncooked dry pasta
3/4 lbs (342g)
Nut and Seed Products
Coconut milk, canned
3/4 cup (180mL)
lunch prep - 1 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
1 1/2 can (~19 oz) (800g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Simple vegan chili
1000 cals, 74p, 112c, 12f (per meal)
5/8 package (12 oz) (198g)
5/8 can(s) (256g)
5/8 packet (20g)
5/8 can (~16 oz) (261g)
5/8 small (41g)
5/8 28oz can (463g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Mix the tomatoes, onion, white beans, chili beans, and taco seasoning mix in a large pot over medium heat. Bring to a boil.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through. Serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
590 cals, 36p, 14c, 38f (per meal)
6 tbsp (90mL)
3/4 lbs (340g)
6 tbsp (90mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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 vegan ranch.
2. Olive oil drizzled lima beans
430 cals, 18p, 41c, 14f (per meal)
4 dash, ground (1g)
1 tsp (6g)
2 package (10 oz) (568g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Vegan grilled cheese
660 cals, 20p, 67c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. 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. Garlic pepper seitan
515 cals, 46p, 25c, 25f (per meal)
1 1/2 tbsp (23mL)
3 tbsp, chopped (30g)
2 clove(s) (6g)
1 1/2 tbsp, chopped (14g)
6 oz (170g)
1 1/2 dash, ground (0g)
3/4 tbsp (11mL)
3/4 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
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. Corn
90 cals, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Curried lentils
725 cals, 27p, 60c, 37f (per meal)
1/2 cup (96g)
1 cup(s) (237mL)
1 dash (1g)
3/4 cup (180mL)
1 tbsp (15g)
Recipe has been scaled from original by 0.25x. 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. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Spiced chickpea & avocado toast
960 cals, 35p, 70c, 44f (per meal)
1 tsp (5mL)
4 dash (1g)
4 tsp (8g)
2 tsp (10mL)
2 avocado(s) (402g)
2 can (896g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Toss chickpeas with oil, cumin, and a dash of salt. Place on a baking sheet and roast in the oven for 10-15 minutes, until golden.
3
Meanwhile, mash avocado in a bowl with the back of a fork. Add in lemon juice and a pinch of salt/pepper. Mash until well combined.
4
Toast bread.
5
Assemble by spreading avocado mash on the bread and top with a heaping pile of spiced chickpeas and the crushed red pepper flakes. Serve.
dinner prep - 2 days
1. Carrot & grounds stir fry
830 cals, 62p, 38c, 37f (per meal)
5 tbsp, chopped (15g)
1/4 cup (50mL)
5 tsp (25mL)
1 tsp (1g)
1/4 cup (50mL)
5 tbsp (75mL)
1 2/3 large (250g)
3 1/3 clove(s) (10g)
1 1/4 lbs (567g)
6 2/3 large (480g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Pasta with store-bought sauce
765 cals, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 1 days
1. Tofu lo-mein
790 cals, 39p, 61c, 37f (per meal)
9 1/3 oz (265g)
3 1/2 tsp (17mL)
7/8 cup(s) (207mL)
1 3/4 tsp (9mL)
5/8 package with flavor packet (50g)
9 1/3 oz (265g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.