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 (2425cal, 184g protein, 219g net carbs, 70g fat, 44g fiber per day) cannot be customized.
Day 1
2400cal, 165g protein, 233g net carbs, 67g fat, 53g fiber
3 can(s) (741cal, 54p, 70c, 20f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 serving(s) (282cal, 4p, 36c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2450cal, 196g protein, 206g net carbs, 77g fat, 35g fiber
1 1/2 serving(s) (723cal, 27p, 60c, 37f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 serving(s) (249cal, 3p, 36c, 7f)
10 oz seitan (743cal, 81p, 47c, 25f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2400cal, 191g protein, 259g net carbs, 53g fat, 32g fiber
2 1/2 serving(s) (905cal, 26p, 128c, 25f)
1/4 cup (136cal, 0p, 31c, 0f)
10 oz seitan (743cal, 81p, 47c, 25f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2450cal, 180g protein, 225g net carbs, 67g fat, 55g fiber
2 serving(s) (546cal, 27p, 56c, 14f)
1/4 cup (136cal, 0p, 31c, 0f)
3 serving(s) (450cal, 24p, 74c, 7f)
8 oz (590cal, 48p, 16c, 30f)
3 serving(s) (217cal, 4p, 12c, 14f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2450cal, 200g protein, 223g net carbs, 65g fat, 42g fiber
1 1/2 serving(s) (947cal, 46p, 152c, 7f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 2/3 serving(s) (913cal, 82p, 44c, 44f)
3 serving(s) (123cal, 8p, 12c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2375cal, 179g protein, 192g net carbs, 80g fat, 44g fiber
16 tender(s) (914cal, 65p, 82c, 36f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
1 serving(s) (234cal, 12p, 25c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2375cal, 179g protein, 192g net carbs, 80g fat, 44g fiber
16 tender(s) (914cal, 65p, 82c, 36f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
1 serving(s) (234cal, 12p, 25c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (49 items)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Coconut milk, canned
1 1/4 cup (293mL)
Snacks
Tortilla chips
2 oz (57g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Vegetable broth
4 1/2 cup(s) (mL)
Apple cider vinegar
1 tbsp (1mL)
Baked Products
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Vegetables and Vegetable Products
Garlic
16 clove(s) (48g)
Onion
4 medium (2-1/2" dia) (454g)
Raw celery
1 stalk, medium (7-1/2" - 8" long) (40g)
Carrots
5 1/2 medium (334g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Red bell pepper
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (37g)
Frozen green beans
2 cup (242g)
Kale leaves
2 cup, chopped (80g)
Frozen sugar snap peas
2 cup (288g)
Green pepper
2 3/4 tbsp, chopped (25g)
Tomato paste
3/4 tbsp (12g)
Canned crushed tomatoes
3/4 can (304g)
Tomatoes
1 1/2 cup cherry tomatoes (242g)
Ketchup
1/2 cup (136g)
Fresh parsley
3 sprigs (3g)
Fats and Oils
Oil
1/4 lbs (107mL)
Olive oil
1 3/4 oz (55mL)
Salad dressing
1/2 cup (124mL)
Legumes and Legume Products
White beans, canned
1 can(s) (439g)
Lentils, raw
2 1/2 cup (460g)
Kidney beans
5/8 can (280g)
Tempeh
1/2 lbs (227g)
Chickpeas, canned
3 1/2 can (1568g)
Beverages
Water
1 1/2 gallon (5990mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Other
Teriyaki sauce
10 tbsp (150mL)
Curry paste
1 tbsp (15g)
Mixed greens
8 1/4 cup (248g)
Meatless chik'n tenders
32 pieces (816g)
Nutritional yeast
1 tbsp (4g)
Chickpea pasta
6 oz (170g)
Cereal Grains and Pasta
Seitan
2 lbs (869g)
Long-grain white rice
10 tbsp (116g)
Uncooked dry pasta
1/4 lbs (96g)
Spices and Herbs
Salt
4 1/4 g (4g)
Black pepper
1/8 oz (1g)
Ground cumin
3 dash (1g)
Paprika
3 dash (1g)
Balsamic vinegar
1 tbsp (15mL)
Dairy and Egg Products
Butter
1/4 stick (30g)
Kefir, flavored
3 cup (720mL)
Fruits and Fruit Juices
Dried cranberries
1/2 cup (80g)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
740 cals, 54p, 70c, 20f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
dinner prep - 1 days
1. White bean cassoulet
770 cals, 35p, 94c, 16f (per meal)
2 clove(s) (6g)
1 tbsp (15mL)
1/2 cup(s) (mL)
1 can(s) (439g)
1 medium (2-1/2" dia) (110g)
1 stalk, medium (7-1/2" - 8" long) (40g)
2 large (144g)
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Teriyaki seitan wings
745 cals, 81p, 47c, 25f (per meal)
Recipe has been scaled from original by 5x. 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.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
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.
lunch 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. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 1 days
1. Belizean rice & beans
905 cals, 26p, 128c, 25f (per meal)
2 clove(s) (6g)
1/3 medium (2-1/2" dia) (34g)
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (37g)
10 tbsp (116g)
1/2 cup(s) (111mL)
5/8 can (280g)
1/2 cup (113mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Olive oil drizzled green beans
215 cals, 4p, 12c, 14f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (242g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Chickpea & kale soup
545 cals, 27p, 56c, 14f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
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.
2. Kefir
450 cals, 24p, 74c, 7f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Garlic pepper seitan
915 cals, 82p, 44c, 44f (per meal)
2 2/3 tbsp (40mL)
1/3 cup, chopped (53g)
3 1/3 clove(s) (10g)
2 2/3 tbsp, chopped (25g)
2/3 lbs (302g)
1/3 tsp, ground (1g)
4 tsp (20mL)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.67x. 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. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Lentil & tomato pasta
945 cals, 46p, 152c, 7f (per meal)
3/4 tbsp (12g)
1/2 tsp (3mL)
3 dash (1g)
3 dash (1g)
2/3 cup(s) (156mL)
3/4 can (304g)
3/4 medium (46g)
3/4 clove(s) (2g)
3/8 large (56g)
1/2 cup (108g)
1/4 lbs (96g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
2. Simple mixed greens and tomato salad
190 cals, 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.
lunch prep - 2 days
1. Crispy chik'n tenders
915 cals, 65p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Chickpea & chickpea pasta
860 cals, 40p, 76c, 31f (per meal)
1 tbsp (4g)
1 1/2 tbsp (21g)
1 1/2 tbsp (23mL)
6 clove(s) (18g)
1 1/2 can (672g)
6 oz (170g)
1 1/2 medium (2-1/2" dia) (165g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!