2500 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2500 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 (2475cal, 173g protein, 249g net carbs, 66g fat, 50g fiber per day) cannot be customized.
Day 1
2525cal, 157g protein, 313g net carbs, 48g fat, 53g fiber
4 serving(s) (1070cal, 56p, 160c, 8f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 serving(s) (544cal, 22p, 75c, 14f)
1 serving(s) (250cal, 4p, 35c, 10f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2375cal, 165g protein, 248g net carbs, 66g fat, 35g fiber
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 cucumber (60cal, 3p, 10c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 serving(s) (544cal, 22p, 75c, 14f)
1 serving(s) (250cal, 4p, 35c, 10f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2550cal, 186g protein, 269g net carbs, 53g fat, 65g fiber
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 cucumber (60cal, 3p, 10c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
3 serving(s) (1155cal, 53p, 140c, 24f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2475cal, 184g protein, 251g net carbs, 56g fat, 59g fiber
9 nuggets (496cal, 27p, 46c, 20f)
2 bar (490cal, 40p, 52c, 10f)
1 cucumber (60cal, 3p, 10c, 0f)
3 serving(s) (1155cal, 53p, 140c, 24f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2550cal, 178g protein, 199g net carbs, 97g fat, 39g fiber
9 nuggets (496cal, 27p, 46c, 20f)
2 bar (490cal, 40p, 52c, 10f)
1 cucumber (60cal, 3p, 10c, 0f)
3 1/2 serving(s) (1029cal, 44p, 46c, 65f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2450cal, 170g protein, 232g net carbs, 72g fat, 51g fiber
1 1/3 serving(s) (722cal, 35p, 82c, 20f)
1 serving(s) (121cal, 4p, 6c, 9f)
1 serving(s) (287cal, 8p, 58c, 1f)
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2450cal, 170g protein, 232g net carbs, 72g fat, 51g fiber
1 1/3 serving(s) (722cal, 35p, 82c, 20f)
1 serving(s) (121cal, 4p, 6c, 9f)
1 serving(s) (287cal, 8p, 58c, 1f)
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (46 items)
Cereal Grains and Pasta
Quinoa, uncooked
1/3 cup (57g)
Brown rice
1/2 cup (95g)
Beverages
Water
28 cup(s) (6596mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Soups, Sauces, and Gravies
Barbecue sauce
1 cup (286g)
Pasta sauce
1 3/4 jar (24 oz) (1163g)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Vegetable broth
1 1/2 cup(s) (mL)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
2 g (2g)
Dill weed, fresh
2 1/2 tbsp, chopped (4g)
Red wine vinegar
5 tbsp (75mL)
Oregano, dried
1/4 tbsp, leaves (1g)
Basil, dried
1/4 tbsp, leaves (0g)
Other
Nutritional yeast
2 1/4 oz (64g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Sub roll(s)
3 roll(s) (255g)
Protein bar (20g protein)
4 bar (200g)
Vegan chik'n nuggets
18 nuggets (387g)
Coleslaw mix
1 3/4 cup (158g)
Vegetables and Vegetable Products
Cauliflower
4 head small (4" dia.) (1060g)
Cucumber
6 1/2 cucumber (8-1/4") (1957g)
Garlic
7 1/3 clove(s) (22g)
Onion
3 2/3 medium (2-1/2" dia) (403g)
Raw celery
4 1/3 stalk, medium (7-1/2" - 8" long) (173g)
Carrots
8 1/2 medium (513g)
Ketchup
1/4 cup (77g)
Green onions
1/4 cup, sliced (28g)
Zucchini
10 large (3270g)
Canned crushed tomatoes
2/3 can (270g)
Fresh spinach
1/3 cup(s) (10g)
Dairy and Egg Products
Butter
1 1/2 tbsp (21g)
Feta cheese
10 tbsp, crumbled (94g)
Goat cheese
1/2 lbs (227g)
Fats and Oils
Olive oil
2 oz (65mL)
Oil
3 tbsp (45mL)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
1 lbs (454g)
Flavored rice mix
1 pouch (~5.6 oz) (158g)
Legumes and Legume Products
White beans, canned
3 can(s) (1317g)
Soy sauce
1/4 cup (53mL)
Peanut butter
1/2 cup (112g)
Lentils, raw
2 cup (416g)
Fruits and Fruit Juices
Fruit juice
13 1/3 fl oz (400mL)
Lime juice
1 3/4 tbsp (26mL)
Nut and Seed Products
Chia seeds
1 3/4 tsp (8g)
Sesame seeds
1 3/4 tsp (5g)
lunch prep - 1 days
1. Bbq cauliflower wings
1070 cals, 56p, 160c, 8f (per meal)
1 cup (286g)
1 tsp (6g)
1 cup (60g)
4 head small (4" dia.) (1060g)
Recipe has been scaled from original by 4x. 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. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 2 days
1. Cheese ravioli
545 cals, 22p, 75c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Greek cucumber &feta salad
180 cals, 6p, 9c, 13f (per meal)
1 1/2 cucumber (8-1/4") (452g)
1 1/2 tbsp, chopped (2g)
1 1/2 dash (0g)
6 tbsp, crumbled (56g)
3 tbsp (45mL)
1 tbsp (15mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
3. Buttery brown rice
250 cals, 4p, 35c, 10f (per meal)
1 1/2 tbsp (21g)
1/2 cup (95g)
3 dash (2g)
1 cup(s) (237mL)
3 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (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. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. White bean cassoulet
1155 cals, 53p, 140c, 24f (per meal)
6 clove(s) (18g)
3 tbsp (45mL)
1 1/2 cup(s) (mL)
3 can(s) (1317g)
3 medium (2-1/2" dia) (330g)
3 stalk, medium (7-1/2" - 8" long) (120g)
6 large (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Chik'n nuggets
495 cals, 28p, 46c, 20f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Sesame peanut zoodles
1030 cals, 44p, 46c, 65f (per meal)
1 3/4 tsp (8g)
1 3/4 tbsp (26mL)
1/4 cup, sliced (28g)
1 3/4 tsp (5g)
1/4 cup (53mL)
1/2 cup (112g)
1 3/4 cup (158g)
3 1/2 medium (686g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 2 days
1. Lentil Soup
720 cals, 35p, 82c, 20f (per meal)
2/3 medium (2-1/2" dia) (73g)
1 1/3 medium (81g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
1 1/3 clove(s) (4g)
1/4 tbsp, leaves (1g)
2/3 can (270g)
1 1/3 cup (256g)
5 1/3 cup(s) (1264mL)
1/3 cup(s) (10g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
2 2/3 tbsp (40mL)
1/4 tbsp, leaves (0g)
Recipe has been scaled from original by 0.67x. 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.
2. Flavored rice mix
285 cals, 8p, 58c, 1f (per meal)
1 pouch (~5.6 oz) (158g)
1
Prepare according to instructions on package.
3. Greek cucumber &feta salad
120 cals, 4p, 6c, 9f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp, chopped (2g)
1 dash (0g)
4 tbsp, crumbled (38g)
2 tbsp (30mL)
2 tsp (10mL)
1 dash (0g)
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
770 cals, 42p, 42c, 40f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.