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 (2375cals, 157g protein, 203g net carbs, 85g fat 43g fiber per day) cannot be customized.
Day 1
2375cals, 156g protein, 140g net carbs, 114g fat 42g fiber per day
6 nuggets (331cal, 18p, 31c, 14f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 serving(s) (625cal, 29p, 34c, 37f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 kiwi (94cal, 2p, 16c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2375cals, 156g protein, 140g net carbs, 114g fat 42g fiber per day
6 nuggets (331cal, 18p, 31c, 14f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 serving(s) (625cal, 29p, 34c, 37f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 kiwi (94cal, 2p, 16c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2350cals, 161g protein, 241g net carbs, 71g fat 27g fiber per day
1 flatbread(s) (827cal, 35p, 81c, 37f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 serving(s) (883cal, 46p, 132c, 15f)
1 slice(s) (126cal, 4p, 13c, 6f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2375cals, 156g protein, 234g net carbs, 74g fat 39g fiber per day
1 sandwich(es) (485cal, 16p, 53c, 19f)
2 3/4 serving(s) (160cal, 2p, 25c, 1f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
2 serving(s) (883cal, 46p, 132c, 15f)
1 slice(s) (126cal, 4p, 13c, 6f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2450cals, 169g protein, 151g net carbs, 110g fat 42g fiber per day
21 oz (756cal, 46p, 35c, 47f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
2 2/3 serving(s) (988cal, 35p, 85c, 46f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2350cals, 152g protein, 258g net carbs, 56g fat 53g fiber per day
2 serving(s) (553cal, 28p, 62c, 14f)
2 cup(s) (229cal, 3p, 51c, 1f)
3 serving(s) (212cal, 5p, 22c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2350cals, 152g protein, 258g net carbs, 56g fat 53g fiber per day
2 serving(s) (553cal, 28p, 62c, 14f)
2 cup(s) (229cal, 3p, 51c, 1f)
3 serving(s) (212cal, 5p, 22c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (52 items)
Other
Vegan chik'n nuggets
12 nuggets (258g)
Curry sauce
2 cup (567g)
Mixed greens
3 3/4 cup (113g)
Diced tomatoes
2/3 can(s) (280g)
Vegetables and Vegetable Products
Ketchup
3 tbsp (51g)
Cauliflower
1 head small (4" dia.) (265g)
Zucchini
2 large (646g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (462g)
Shallots
1/2 shallot (57g)
Carrots
1/2 medium (31g)
Garlic
7 clove(s) (21g)
Frozen broccoli
1 package (284g)
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Onion
3 1/2 medium (2-1/2" dia) (377g)
Kale leaves
1 1/3 cup, chopped (53g)
Collard greens
3/4 lbs (340g)
Brussels sprouts
6 cup, shredded (300g)
Red onion
1 1/2 small (105g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Fresh spinach
1 1/2 lbs (680g)
Fresh ginger
6 inch (2.5cm) cube (30g)
Legumes and Legume Products
Roasted peanuts
1 1/3 cup (192g)
Firm tofu
3 1/2 lbs (1643g)
Peanut butter
1/4 lbs (121g)
Soy sauce
1 1/2 tbsp (23mL)
Chickpeas, canned
2 can (971g)
Lentils, raw
1 cup (192g)
Fruits and Fruit Juices
Pears
4 medium (712g)
Kiwi
4 fruit (276g)
Lime juice
2/3 fl oz (20mL)
Banana
1 medium (7" to 7-7/8" long) (118g)
Grapes
2 3/4 cup (253g)
Lemon
1 1/2 small (87g)
Fruit juice
32 fl oz (960mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
Fats and Oils
Oil
1/4 lbs (110mL)
Salad dressing
1/2 lbs (206mL)
Olive oil
2 tsp (10mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Beverages
Water
25 cup(s) (5925mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Almond milk, unsweetened
1/2 cup (120mL)
Baked Products
Naan bread
15 1/2 oz (441g)
Bread
4 slice (128g)
Spices and Herbs
Basil, dried
3 g (3g)
Salt
1 1/2 g (1g)
Chili powder
1/2 tbsp (4g)
Lemon pepper
1/4 tbsp (2g)
Ground cumin
1 tbsp (6g)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (342g)
Cornstarch
3 tbsp (24g)
Soups, Sauces, and Gravies
Vegetable broth
5 1/2 cup(s) (mL)
lunch prep - 2 days
1. Chik'n nuggets
331cal, 18p, 31c, 14f (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.
dinner prep - 2 days
1. Zucchini noodle curry bowl with tofu
625cal, 29p, 34c, 37f (per meal)
1 head small (4" dia.) (265g)
1 package (16 oz) (453g)
2 cup (567g)
2 large (646g)
1 tbsp (15mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
2
Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
3
Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
4
Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Thai peanut flatbreads
827cal, 35p, 81c, 37f (per meal)
1 large (126g)
1/2 tbsp (8mL)
5 oz (142g)
1/2 shallot (57g)
1/2 medium (31g)
2 tbsp (32g)
1 1/2 tbsp (23mL)
2 tsp (10mL)
2 dash, leaves (0g)
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
Make Thai peanut sauce by mixing peanut butter, soy sauce, lime, and some salt in a small bowl. Set aside.
3
Toss tofu and shallot with oil and basil and spread on a baking sheet. Bake 12-15 minutes until tofu is crispy and shallots are softened. Set aside.
4
Place naan flatbread directly on the oven rack and bake until slightly crisp, about 4-5 minutes.
5
Spread Thai peanut sauce on the naan and top with tofu, shallots, and carrots. Cut into slices and serve.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
883cal, 46p, 132c, 15f (per meal)
2 tsp, ground (3g)
1/2 cup (120mL)
1/2 dash (0g)
2 clove(s) (6g)
1 package (284g)
1 package (16 oz) (453g)
3/4 lbs (342g)
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple vegan garlic bread
126cal, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
485cal, 16p, 53c, 19f (per meal)
1 spray(s) , about 1/3 second each (0g)
2 tbsp (32g)
1 medium (7" to 7-7/8" long) (118g)
2 slice (64g)
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
dinner prep - 1 days
1. African peanut & chickpea stew
988cal, 36p, 85c, 46f (per meal)
1/2 tbsp (4g)
2/3 can (299g)
1/4 cup (57g)
2/3 sweetpotato, 5" long (140g)
2 tsp (10mL)
2/3 can(s) (280g)
2/3 small (47g)
2 tsp (10mL)
1 1/3 cup, chopped (53g)
1 2/3 cup(s) (mL)
2/3 clove (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a soup pot, heat oil over medium heat. Add onion and saute for 10-15 minutes, until onions are softened. Stir in garlic and chili powder and cook for about 1 minute, until fragrant.
2
Add in broth, sweet potatoes, tomatoes (and liquid), peanut butter, and a pinch of salt. Stir thoroughly until peanut butter is fully incorporated. Bring to a simmer, cover, and cook for about 20 minutes until sweet potatoes are soft.
3
Stir in chickpeas and kale and continue cooking a couple more minutes until chickpeas are heated through and kale has wilted. Serve with a splash of lime juice (optional).
lunch prep - 1 days
1. Lemon pepper tofu
756cal, 46p, 35c, 47f (per meal)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (24g)
1 1/2 small (87g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Garlic collard greens
239cal, 11p, 7c, 13f (per meal)
1 1/2 dash (1g)
2 1/4 clove(s) (7g)
3/4 tbsp (11mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Warm brussels sprout & lentil salad
553cal, 28p, 62c, 14f (per meal)
1 cup (192g)
4 tbsp (60mL)
4 cup(s) (948mL)
6 cup, shredded (300g)
1 tbsp (15mL)
1
Cook lentils in the water according to package instructions, then drain and set aside.
2
Heat oil in a skillet over medium heat. Add shredded brussels sprouts with some salt and cook until tender and lightly browned, about 4-5 minutes.
3
Stir in the cooked lentils and cook for another 1-2 minutes.
4
Toss with your salad dressing of choice, season with salt and pepper to taste, and serve.
2. Tomato cucumber salad
212cal, 5p, 22c, 10f (per meal)
3 tbsp (45mL)
3/4 small (53g)
3/4 cucumber (8-1/4") (226g)
1 1/2 medium whole (2-3/5" dia) (185g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 2 days
1. Spinach soup
647cal, 30p, 55c, 23f (per meal)
1 tbsp (6g)
3 3/4 cup(s) (mL)
1 1/2 lbs (680g)
6 inch (2.5cm) cube (30g)
3 medium (2-1/2" dia) (330g)
2 tbsp (30mL)
1 1/2 can (672g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Serve.