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 (2500cals, 174g protein, 218g net carbs, 77g fat 62g fiber per day) cannot be customized.
Day 1
2525cals, 199g protein, 206g net carbs, 83g fat 38g fiber per day
2 serving(s) (914cal, 35p, 74c, 44f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 serving(s) (685cal, 61p, 33c, 33f)
2 serving(s) (347cal, 24p, 51c, 1f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2475cals, 166g protein, 266g net carbs, 67g fat 40g fiber per day
2 serving(s) (997cal, 36p, 121c, 38f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
2 serving(s) (874cal, 50p, 87c, 25f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2475cals, 179g protein, 256g net carbs, 57g fat 55g fiber per day
1 burger(s) (390cal, 12p, 36c, 19f)
2 bar (490cal, 40p, 52c, 10f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 serving(s) (874cal, 50p, 87c, 25f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2525cals, 181g protein, 246g net carbs, 54g fat 86g fiber per day
1 burger(s) (390cal, 12p, 36c, 19f)
2 bar (490cal, 40p, 52c, 10f)
2 pear(s) (226cal, 1p, 43c, 0f)
3 1/2 serving(s) (999cal, 53p, 105c, 16f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2550cals, 172g protein, 259g net carbs, 49g fat 97g fiber per day
3 burger (825cal, 33p, 124c, 15f)
3 serving(s) (294cal, 11p, 21c, 10f)
3 1/2 serving(s) (999cal, 53p, 105c, 16f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2500cals, 159g protein, 148g net carbs, 114g fat 61g fiber per day
4 serving(s) (1050cal, 36p, 107c, 40f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (393cal, 20p, 8c, 29f)
3 serving(s) (294cal, 11p, 21c, 10f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2500cals, 159g protein, 148g net carbs, 114g fat 61g fiber per day
4 serving(s) (1050cal, 36p, 107c, 40f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (393cal, 20p, 8c, 29f)
3 serving(s) (294cal, 11p, 21c, 10f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (50 items)
Spices and Herbs
Turmeric, ground
1 1/2 dash (0g)
Curry powder
1/4 oz (6g)
Salt
1/4 tbsp (5g)
Black pepper
1/4 tbsp, ground (2g)
Fresh thyme
1 tsp (1g)
Paprika
1/4 cup (23g)
Ground cumin
3 1/4 tbsp (20g)
Vegetables and Vegetable Products
Fresh ginger
5 g (5g)
Onion
8 medium (2-1/2" dia) (872g)
Garlic
11 1/3 clove(s) (34g)
Green pepper
2 tbsp, chopped (19g)
Tomato paste
1 3/4 tbsp (28g)
Ketchup
3 tbsp (51g)
Romaine lettuce
4 1/2 hearts (2250g)
Carrots
2 1/4 medium (137g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (554g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Broccoli
1 cup chopped (91g)
Nut and Seed Products
Coconut milk, canned
1/3 can (149mL)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Sesame seeds
2 tsp (6g)
Legumes and Legume Products
Lentils, raw
1 cup (192g)
Chickpeas, canned
2 1/3 can (1045g)
Firm tofu
34 2/3 oz (983g)
White beans, canned
2 can(s) (878g)
Black beans
3 1/2 can(s) (1537g)
Soy sauce
4 tbsp (60mL)
Beverages
Water
26 cup (6259mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fats and Oils
Oil
6 oz (187mL)
Olive oil
2 tbsp (31mL)
Vegan mayonnaise
4 tbsp (60g)
Salad dressing
1 cup (214mL)
Baked Products
Naan bread
1/2 piece(s) (45g)
Pita bread
1 1/2 pita, small (4" dia) (42g)
Hamburger buns
5 bun(s) (255g)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Long-grain white rice
13 1/4 tbsp (154g)
Brown rice
1/2 cup (95g)
Other
Curry sauce
2/3 jar (15 oz) (283g)
Protein bar (20g protein)
4 bar (200g)
Veggie burger patty
5 patty (355g)
Mixed greens
2 package (5.5 oz) (325g)
Smoked paprika
3 1/2 tsp (8g)
Diced tomatoes
5 1/2 can(s) (2323g)
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Fruits and Fruit Juices
Pears
4 medium (712g)
Lime juice
1/4 cup (53mL)
Lemon juice
4 tbsp (60mL)
Soups, Sauces, and Gravies
Vegetable broth
11 1/2 cup(s) (mL)
lunch prep - 1 days
1. Ginger coconut chickpea soup
914cal, 35p, 74c, 44f (per meal)
1 1/3 dash (0g)
1/3 slices (1" dia) (1g)
2 tsp (4g)
1/3 can (150mL)
1/2 cup (96g)
1 2/3 cup(s) (399mL)
2 tsp (10mL)
1/3 large (50g)
1 1/3 clove(s) (4g)
1/3 can (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
dinner prep - 1 days
1. Garlic pepper seitan
685cal, 61p, 33c, 33f (per meal)
1 dash (1g)
1 tbsp (15mL)
2 dash, ground (1g)
1/2 lbs (227g)
2 tbsp, chopped (19g)
2 1/2 clove(s) (8g)
4 tbsp, chopped (40g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. 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. White rice
110cal, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (80mL)
1 dash, ground (0g)
1 1/3 dash (1g)
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.
3. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Bean & tofu goulash
874cal, 50p, 87c, 25f (per meal)
1 tsp (1g)
2 tbsp (14g)
2 tbsp (30mL)
2 clove (6g)
2 medium (2-1/2" dia) (220g)
14 oz (397g)
2 can(s) (878g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Brown rice
172cal, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Tofu curry with rice
997cal, 36p, 121c, 38f (per meal)
2/3 cup (123g)
2/3 lbs (302g)
1/2 tbsp (7mL)
2/3 jar (15 oz) (283g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Drain and rinse tofu. Pat dry and press gently to get any extra liquid.
3
Cube tofu into rough, bite-sized chunks.
4
Heat oil in skillet over high heat. Add tofu and do not stir until the bottoms are browned, about 5 minutes.
5
Then gently stir and continue cooking tofu until all sides are browned.
6
Pour in curry sauce. Bring to a simmer and cook until heated through.
7
Serve tofu curry over rice.
2. Pita bread
117cal, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 2 days
1. Curried veggie burger (dairy-free)
390cal, 12p, 36c, 19f (per meal)
4 tbsp (60g)
1 tsp (2g)
2 patty (142g)
1/2 cup (15g)
2 tsp (10mL)
2 bun(s) (102g)
1
In a small bowl, mix the vegan mayonnaise and curry powder. Set aside.
2
Heat oil in a skillet over medium-heat. Add veggie burger and cook until golden brown using time listed on package instructions.
3
Spread curry sauce on the bottom half of the bun. Add veggie burger and mixed greens and top with remaining bun half. Serve.
dinner prep - 2 days
1. Smokey black bean stew
999cal, 53p, 105c, 16f (per meal)
3 1/2 tsp (8g)
1 3/4 tsp (4g)
1/4 cup (53mL)
3 1/2 cup(s) (mL)
1 3/4 tbsp (26mL)
1 3/4 tbsp (28g)
3 1/2 clove(s) (11g)
1 3/4 small (123g)
1 3/4 can(s) (735g)
3 1/2 can(s) (1537g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
2. Simple mixed greens salad
102cal, 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.
lunch prep - 1 days
1. Veggie burger
825cal, 33p, 124c, 15f (per meal)
3 patty (213g)
3 oz (85g)
3 tbsp (51g)
3 bun(s) (153g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Simple salad with tomatoes and carrots
294cal, 11p, 21c, 10f (per meal)
1 1/2 hearts (750g)
3/4 medium (46g)
1 1/2 medium whole (2-3/5" dia) (185g)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Moroccan chickpea soup
1050cal, 36p, 107c, 40f (per meal)
4 tsp (9g)
2 28oz can (1588g)
2 2/3 tbsp (17g)
8 cup(s) (mL)
4 tbsp (60mL)
2 can (896g)
4 tbsp (60mL)
8 stalk, medium (7-1/2" - 8" long) (320g)
4 medium (2-1/2" dia) (440g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over low heat. Add onions and celery and cook until softened, stirring frequently, about 10 minutes.
2
Add cumin and paprika. Stir and cook for about 1-2 minutes, until spices are fragrant.
3
Add chickpeas, tomatoes, and vegetable broth. Bring to a simmer over medium heat and cover. Simmer for about 10 minutes.
4
Add lemon juice and salt/pepper to taste. Add more water or broth if too thick. Serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Low carb asian tofu bowl
393cal, 20p, 8c, 29f (per meal)
2 clove (6g)
2 tsp (6g)
3 tbsp (45mL)
2 tsp (4g)
4 tbsp (60mL)
1 1/2 cup, prepared (255g)
1 cup chopped (91g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
3. Simple salad with tomatoes and carrots
294cal, 11p, 21c, 10f (per meal)
3 hearts (1500g)
1 1/2 medium (92g)
3 medium whole (2-3/5" dia) (369g)
1/4 cup (68mL)
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.