2500 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2500 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 (2475cal, 185g protein, 202g net carbs, 81g fat, 52g fiber per day) cannot be customized.
Day 1
2525cal, 171g protein, 152g net carbs, 118g fat, 42g fiber
3 1/2 serving(s) (995cal, 46p, 19c, 79f)
1 serving(s) (287cal, 8p, 58c, 1f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2475cal, 179g protein, 175g net carbs, 86g fat, 69g fiber
2 1/2 serving(s) (830cal, 62p, 38c, 37f)
3 serving(s) (294cal, 11p, 21c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2500cal, 181g protein, 173g net carbs, 86g fat, 74g fiber
2 1/2 serving(s) (830cal, 62p, 38c, 37f)
3 serving(s) (294cal, 11p, 21c, 10f)
1 3/4 serving(s) (762cal, 26p, 107c, 16f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2500cal, 155g protein, 258g net carbs, 73g fat, 46g fiber
1 3/4 serving(s) (762cal, 26p, 107c, 16f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2425cal, 187g protein, 200g net carbs, 80g fat, 40g fiber
8 oz tempeh (868cal, 66p, 29c, 45f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2500cal, 210g protein, 229g net carbs, 62g fat, 47g fiber
2 serving(s) (728cal, 31p, 112c, 8f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2500cal, 210g protein, 229g net carbs, 62g fat, 47g fiber
2 serving(s) (728cal, 31p, 112c, 8f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (41 items)
Legumes and Legume Products
Firm tofu
14 oz (397g)
Chickpeas, canned
4 1/3 can (1941g)
Lentils, raw
1/2 cup (96g)
Soy sauce
1/4 lbs (85mL)
Vegetarian burger crumbles
1 1/4 lbs (567g)
Peanut butter
4 tbsp (65g)
Tempeh
1/2 lbs (227g)
Nut and Seed Products
Walnuts
9 1/4 tbsp, chopped (68g)
Sunflower kernels
1 1/4 oz (35g)
Almonds
1/4 lbs (103g)
Fruits and Fruit Juices
Lemon juice
2 fl oz (64mL)
Banana
8 medium (7" to 7-7/8" long) (944g)
Lime juice
5 tsp (25mL)
Vegetables and Vegetable Products
Garlic
11 1/3 clove(s) (34g)
Kale leaves
5 1/2 cup, chopped (220g)
Fresh cilantro
5 tbsp, chopped (15g)
Onion
4 medium (2-1/2" dia) (443g)
Carrots
10 1/2 medium (648g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (783g)
Romaine lettuce
5 1/2 hearts (2750g)
Fresh parsley
1 1/2 bunch (32g)
Ketchup
1/2 cup (119g)
Cucumber
2/3 cucumber (8-1/4") (201g)
Spices and Herbs
Dijon mustard
1 3/4 tbsp (26g)
Ground cumin
3/4 tbsp (5g)
Crushed red pepper
2 tsp (3g)
Salt
1 1/2 dash (1g)
Black pepper
1 dash, ground (0g)
Fats and Oils
Vegan mayonnaise
1/4 cup (53g)
Oil
1/4 lbs (106mL)
Salad dressing
1/2 cup (124mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Soups, Sauces, and Gravies
Vegetable broth
5 cup(s) (mL)
Beverages
Water
1 1/2 gallon (5645mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (193g)
Instant couscous, flavored
1 1/3 box (5.8 oz) (219g)
Other
Vegan chik'n nuggets
28 nuggets (602g)
Nutritional yeast
1 tbsp (4g)
Vegan sausage
6 sausage (600g)
Baked Products
Naan bread
3 piece (270g)
lunch prep - 1 days
1. Walnut crusted tofu (vegan)
995 cals, 46p, 19c, 79f (per meal)
14 oz (397g)
9 1/4 tbsp, chopped (68g)
1 3/4 tsp (9mL)
3 1/2 clove(s) (11g)
1 3/4 tbsp (26g)
1/4 cup (53g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Flavored rice mix
285 cals, 8p, 58c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Chickpea & kale soup
680 cals, 34p, 70c, 18f (per meal)
1 1/4 tsp (6mL)
2 1/2 clove(s) (8g)
5 cup(s) (mL)
2 1/2 cup, chopped (100g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Lentil kale salad
780 cals, 31p, 65c, 37f (per meal)
1 tsp (2g)
2 cup(s) (474mL)
1 tsp (2g)
2 clove(s) (6g)
2 tbsp (30mL)
2 tbsp, slivered (14g)
2 tbsp (30mL)
3 cup, chopped (120g)
1/2 cup (96g)
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
lunch 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 salad with tomatoes and carrots
295 cals, 11p, 21c, 10f (per meal)
1/4 cup (68mL)
3 medium whole (2-3/5" dia) (369g)
1 1/2 medium (92g)
3 hearts (1500g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Herby chickpeas over rice
760 cals, 26p, 107c, 16f (per meal)
3 1/2 tsp (18mL)
1/2 cup chopped (26g)
1 3/4 medium (2-1/2" dia) (193g)
14 tbsp (162g)
1 3/4 can (784g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
3
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
4
Turn off heat and stir in parsley
5
Serve chickpea mixture over rice.
lunch prep - 2 days
1. Chik'n nuggets
770 cals, 43p, 72c, 32f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 1 days
1. Peanut tempeh
870 cals, 66p, 29c, 45f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. White rice
110 cals, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. 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.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
730 cals, 31p, 112c, 8f (per meal)
2 tsp (10mL)
5 1/3 sprigs (5g)
1 1/3 roma tomato (107g)
2/3 cucumber (8-1/4") (201g)
1/2 tbsp (3g)
1/4 tbsp (3mL)
1 1/3 can (597g)
1 1/3 box (5.8 oz) (219g)
Recipe has been scaled from original by 1.33x. 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.
dinner prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple salad with tomatoes and carrots
245 cals, 10p, 18c, 8f (per meal)
1/4 cup (56mL)
2 1/2 medium whole (2-3/5" dia) (308g)
1 1/4 medium (76g)
2 1/2 hearts (1250g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.