2400 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2400 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 (2400cals, 161g protein, 255g net carbs, 64g fat 43g fiber per day) cannot be customized.
Day 1
2450cals, 168g protein, 212g net carbs, 83g fat 44g fiber per day
2 sandwich(es) (1115cal, 44p, 54c, 77f)
2 serving(s) (535cal, 28p, 80c, 4f)
3 serving(s) (521cal, 35p, 76c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2450cals, 168g protein, 212g net carbs, 83g fat 44g fiber per day
2 sandwich(es) (1115cal, 44p, 54c, 77f)
2 serving(s) (535cal, 28p, 80c, 4f)
3 serving(s) (521cal, 35p, 76c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2450cals, 151g protein, 296g net carbs, 49g fat 53g fiber per day
1 serving(s) (437cal, 25p, 44c, 13f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 serving(s) (1088cal, 50p, 122c, 30f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2425cals, 173g protein, 217g net carbs, 80g fat 38g fiber per day
1 serving(s) (437cal, 25p, 44c, 13f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2375cals, 154g protein, 276g net carbs, 54g fat 42g fiber per day
1 1/3 serving(s) (589cal, 30p, 88c, 10f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2375cals, 154g protein, 276g net carbs, 54g fat 42g fiber per day
1 1/3 serving(s) (589cal, 30p, 88c, 10f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2375cals, 160g protein, 300g net carbs, 42g fat 37g fiber per day
2 serving(s) (858cal, 41p, 108c, 24f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
2 serving(s) (728cal, 31p, 112c, 8f)
2 container(s) (310cal, 25p, 33c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (56 items)
Vegetables and Vegetable Products
Tomatoes
4 1/2 medium whole (2-3/5" dia) (565g)
Cauliflower
4 head small (4" dia.) (1060g)
Garlic
6 1/3 clove(s) (19g)
Onion
1 3/4 medium (2-1/2" dia) (193g)
Frozen corn kernels
10 tbsp (85g)
Zucchini
1 1/4 medium (245g)
Fresh spinach
10 1/3 cup(s) (310g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Carrots
2 3/4 medium (167g)
Romaine lettuce
1 1/2 hearts (750g)
Cucumber
3/4 cucumber (8-1/4") (213g)
Frozen broccoli
2/3 package (189g)
Canned crushed tomatoes
3/4 can (304g)
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
Broccoli
1 1/2 cup chopped (146g)
Frozen peas
6 1/2 tbsp (54g)
Fresh parsley
2 2/3 sprigs (3g)
Dairy and Egg Products
Cheese
8 slice (1 oz each) (224g)
Butter
1/4 cup (62g)
Whole milk
4 cup(s) (991mL)
Mozzarella cheese, shredded
9 1/2 tbsp (52g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Soups, Sauces, and Gravies
Pesto sauce
4 tbsp (64g)
Barbecue sauce
1 cup (286g)
Baked Products
Bread
8 slice (256g)
Naan bread
2 piece(s) (180g)
Spices and Herbs
Salt
2/3 oz (20g)
Black pepper
1 1/4 tsp, ground (3g)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Thyme, dried
1 1/4 tsp, leaves (1g)
Basil, dried
2 1/4 g (2g)
Oregano, dried
1/4 tbsp, leaves (1g)
Nutmeg
1 1/2 dash (0g)
Ground cumin
1/4 tbsp (1g)
Beverages
Water
32 cup(s) (7544mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
1/3 cup (79mL)
Legumes and Legume Products
Lentils, raw
3 cup (576g)
Firm tofu
17 2/3 oz (500g)
White beans, canned
2 1/4 can(s) (988g)
Chickpeas, canned
2/3 can (299g)
Other
Nutritional yeast
2 1/4 oz (63g)
Vinaigrette, store-bought, any flavor
1/4 cup (56mL)
Cereal Grains and Pasta
Long-grain white rice
56 tsp (216g)
Seitan
1/2 lbs (213g)
Uncooked dry pasta
3/4 lbs (341g)
All-purpose flour
1 tsp (3g)
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Fats and Oils
Oil
1 1/3 oz (41mL)
Salad dressing
3 oz (82mL)
Olive oil
3 tbsp (46mL)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Fruits and Fruit Juices
Avocados
5/8 avocado(s) (126g)
Fruit juice
51 1/3 fl oz (1540mL)
Lemon juice
1 tsp (5mL)
lunch prep - 2 days
1. Pesto grilled cheese sandwich
1115cal, 44p, 54c, 77f (per meal)
4 slice(s), thin/small (60g)
4 slice (1 oz each) (112g)
2 tbsp (32g)
2 tbsp (28g)
4 slice (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
dinner prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
521cal, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 1.5x. 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 can(s) (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
3. White rice
386cal, 8p, 85c, 1f (per meal)
56 tsp (216g)
2 1/3 cup(s) (553mL)
1 tsp, ground (2g)
1 tsp (7g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Three sisters salad
1088cal, 50p, 122c, 30f (per meal)
2 1/2 tsp (13mL)
1/4 cup (56mL)
2 1/2 clove(s) (8g)
1 1/4 tsp, leaves (1g)
10 tbsp (85g)
1 1/4 medium (245g)
1 1/4 can(s) (549g)
3 3/4 cup(s) (113g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add the zucchini, corn, garlic, thyme, and a pinch of salt and pepper. Cook for about 5 minutes, or until the vegetables are fork-tender and corn is warmed through.
3
Stir in the beans and cook for another 2-3 minutes, until warmed through.
4
Turn off the heat and let the mixture cool slightly.
5
Serve over a bed of spinach and drizzle with vinaigrette.
6
Meal Prep Tip: Store the cooked vegetable and bean mixture separately from the spinach and vinaigrette. Assemble just before eating to keep the greens fresh and crisp.
dinner prep - 1 days
1. Seitan salad
898cal, 67p, 41c, 44f (per meal)
1/2 lbs (213g)
5 cup(s) (150g)
15 cherry tomatoes (255g)
5/8 avocado(s) (126g)
2 1/2 tbsp (38mL)
2 1/2 tsp (3g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
589cal, 30p, 88c, 10f (per meal)
1/2 tbsp, ground (2g)
1/3 cup (80mL)
1/3 dash (0g)
1 1/3 clove(s) (4g)
2/3 package (189g)
2/3 package (16 oz) (302g)
1/2 lbs (228g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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.
3. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
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.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 2 days
1. Lentil Soup
812cal, 40p, 92c, 23f (per meal)
3 tbsp (45mL)
1/4 tbsp (5g)
3/8 cup(s) (11g)
3/4 can (304g)
1/4 tbsp, leaves (1g)
3 dash, ground (1g)
6 cup(s) (1422mL)
1 1/2 cup (288g)
1/4 tbsp, leaves (1g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
1 1/2 clove(s) (5g)
1 1/2 medium (92g)
3/4 medium (2-1/2" dia) (83g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
lunch prep - 1 days
1. Green mac and cheese
858cal, 41p, 108c, 24f (per meal)
4 oz (113g)
1 1/2 cup chopped (146g)
5/6 cup(s) (192mL)
1 1/3 cup(s) (36g)
6 1/2 tbsp (54g)
9 1/2 tbsp (52g)
1 tsp (6g)
1 tsp (3g)
1 1/2 dash (0g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package instructions. About 5 minutes before pasta is done, add just half of the chopped broccoli to the pot. Once done, drain the pasta and broccoli and transfer to a casserole dish. Set aside.
2
Make sauce by melting butter over medium heat. Add flour and whisk until it creates a paste. Whisk in small amounts of milk at a time until all of the milk has been incorporated.
3
Bring the sauce to a boil. Stirring frequently, mix in the chopped spinach, peas, remaining broccoli, and some salt and pepper. Simmer, uncovered, on low for 5-10 minutes. While simmering, preheat oven to 400°F (200°C).
4
Turn off heat and stir cheese and nutmeg into the sauce. Season with salt and pepper to taste.
5
Optional: Transfer all or part of the sauce to a blender and blend until smooth.
6
Pour sauce over pasta. Bake 20-25 minutes until golden. Serve.
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
728cal, 31p, 112c, 8f (per meal)
2/3 can (299g)
1 tsp (5mL)
2 2/3 sprigs (3g)
2/3 roma tomato (53g)
1/3 cucumber (8-1/4") (100g)
1/4 tbsp (1g)
1/3 tsp (2mL)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)