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 (2500cals, 167g protein, 186g net carbs, 98g fat 50g fiber per day) cannot be customized.
Day 1
2475cals, 208g protein, 161g net carbs, 97g fat 34g fiber per day
2 sandwich(es) (760cal, 33p, 56c, 40f)
4 serving(s) (302cal, 6p, 21c, 19f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2525cals, 155g protein, 163g net carbs, 121g fat 41g fiber per day
2 sandwich(es) (760cal, 33p, 56c, 40f)
4 serving(s) (302cal, 6p, 21c, 19f)
1 2/3 serving(s) (649cal, 26p, 54c, 31f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2500cals, 159g protein, 161g net carbs, 110g fat 54g fiber per day
2 sandwich(es) (685cal, 36p, 61c, 26f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1 2/3 serving(s) (649cal, 26p, 54c, 31f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2475cals, 178g protein, 214g net carbs, 81g fat 46g fiber per day
2 sandwich(es) (685cal, 36p, 61c, 26f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
13 1/3 tender(s) (762cal, 54p, 69c, 30f)
4 clementine(s) (156cal, 2p, 30c, 0f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2525cals, 157g protein, 172g net carbs, 113g fat 47g fiber per day
3 serving(s) (818cal, 40p, 84c, 22f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 1/2 serving(s) (792cal, 26p, 71c, 43f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2475cals, 157g protein, 216g net carbs, 81g fat 63g fiber per day
2 2/3 serving(s) (740cal, 46p, 104c, 4f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
10 1/2 oz tofu (566cal, 27p, 53c, 26f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
2 serving(s) (282cal, 4p, 36c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2475cals, 157g protein, 216g net carbs, 81g fat 63g fiber per day
2 2/3 serving(s) (740cal, 46p, 104c, 4f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
10 1/2 oz tofu (566cal, 27p, 53c, 26f)
1 2/3 serving(s) (266cal, 12p, 8c, 14f)
2 serving(s) (282cal, 4p, 36c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (48 items)
Fats and Oils
Salad dressing
3/4 cup (180mL)
Oil
4 oz (121mL)
Balsamic vinaigrette
1 1/2 tbsp (22mL)
Olive oil
2 tbsp (28mL)
Vegetables and Vegetable Products
Tomatoes
5 1/3 medium whole (2-3/5" dia) (657g)
Kale leaves
2 lbs (937g)
Garlic
20 3/4 clove(s) (62g)
Fresh spinach
1/2 lbs (227g)
Artichokes, canned
1 can, drained (240g)
Ketchup
3 1/3 tbsp (57g)
Frozen mixed veggies
4 cup (540g)
Collard greens
1 2/3 lbs (756g)
Other
Mixed greens
14 cup (420g)
Vegan sausage
3 sausage (300g)
Meatless chik'n tenders
13 1/3 pieces (340g)
Nutritional yeast
2 2/3 tbsp (10g)
Sesame oil
1 1/2 tbsp (23mL)
Sriracha chili sauce
1 1/2 tbsp (23g)
Legumes and Legume Products
Firm tofu
2 lbs (936g)
Lentils, raw
3 1/2 cup (680g)
Chickpeas, canned
1 1/2 can (672g)
Soy sauce
3 tbsp (45mL)
Spices and Herbs
Crushed red pepper
1 tbsp (5g)
Chili powder
2 tsp (5g)
Ground cumin
2 tbsp (12g)
Salt
5 g (5g)
Fresh basil
1/4 oz (8g)
Black pepper
1 1/4 dash (0g)
Balsamic vinegar
2 tbsp (28mL)
Soups, Sauces, and Gravies
Pesto sauce
6 tbsp (96g)
Vegetable broth
11 1/3 cup(s) (mL)
Baked Products
Bread
16 slice(s) (512g)
Naan bread
1 1/4 piece(s) (113g)
Beverages
Water
26 1/3 cup(s) (6306mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
Almonds
2 1/2 oz (67g)
Sesame seeds
1 tbsp (9g)
Fruits and Fruit Juices
Lemon juice
3 1/3 tbsp (50mL)
Avocados
3 avocado(s) (603g)
Lemon
3 small (174g)
Clementines
4 fruit (296g)
Orange
3/4 fruit (2-7/8" dia) (105g)
Dairy and Egg Products
Mozzarella cheese, shredded
6 oz (167g)
Fresh mozzarella cheese
3 oz (85g)
Snacks
Tortilla chips
4 oz (113g)
Cereal Grains and Pasta
Cornstarch
1/4 cup (36g)
Sweets
Sugar
3 tbsp (39g)
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
760cal, 33p, 56c, 40f (per meal)
3/4 lbs (340g)
1 tsp (2g)
2 cup (60g)
2 tsp (5g)
4 tsp (8g)
4 tsp (20mL)
6 tbsp (96g)
8 slice(s) (256g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
2. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. 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
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Lentil kale salad
649cal, 26p, 54c, 31f (per meal)
1/2 tbsp (4g)
3 1/3 cup(s) (798mL)
1/2 tbsp (3g)
5 cup, chopped (200g)
1/4 cup (50mL)
1/4 cup, slivered (23g)
1/4 cup (50mL)
3 1/3 clove(s) (10g)
13 1/3 tbsp (160g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
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.
2. Lentils
174cal, 12p, 25c, 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.
lunch prep - 2 days
1. Spinach artichoke grilled cheese sandwich
685cal, 36p, 61c, 26f (per meal)
2 oz (57g)
4 slice(s) (128g)
4 oz (113g)
1/2 can, drained (120g)
2 tsp (10mL)
1
Heat just half of the oil in a non-stick skillet over medium heat. Add the artichokes and cook until they start to brown in places, about 5-6 minutes.
2
Add spinach and some salt and pepper to the skillet and stir until spinach wilts, about 2 minutes.
3
Transfer spinach artichoke mixture to a bowl and wipe the skillet clean.
4
Add the spinach artichoke mixture and the cheese to a slice of bread and top with other slice of bread.
5
Heat remaining oil in the skillet over medium heat. Add sandwich and cook until golden brown, 2-3 minutes per side.
6
Cut sandwich in half and serve.
2. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 small (87g)
1 1/2 bunch (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Crispy chik'n tenders
762cal, 54p, 69c, 30f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 1 days
1. Flatbread margherita pizza
792cal, 26p, 71c, 43f (per meal)
3 3/4 clove(s) (11g)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 tbsp (28mL)
2 tbsp (28mL)
7 1/2 leaves (4g)
1 1/4 medium whole (2-3/5" dia) (154g)
10 tbsp (54g)
1 1/4 piece(s) (113g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
1 large whole (3" dia) (205g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Chickpea & kale soup
818cal, 40p, 84c, 22f (per meal)
1/2 tbsp (8mL)
3 clove(s) (9g)
6 cup(s) (mL)
3 cup, chopped (120g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 days
1. Lentil and veggie soup
740cal, 46p, 104c, 4f (per meal)
4 cup (540g)
2 2/3 clove(s) (8g)
2 2/3 tbsp (10g)
2 2/3 cup, chopped (107g)
5 1/3 cup(s) (mL)
1 1/3 cup (256g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 small (87g)
1 1/2 bunch (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Sesame orange tofu
566cal, 28p, 53c, 26f (per meal)
1 1/2 tbsp (23mL)
1 tbsp (9g)
1/4 cup (36g)
1 1/3 lbs (595g)
1 1/2 tbsp (23g)
3 tbsp (39g)
3 tbsp (45mL)
3/4 fruit (2-7/8" dia) (105g)
3 clove(s) (9g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
3. Garlic collard greens
266cal, 12p, 8c, 14f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.