2600 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2600 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 (2575cals, 207g protein, 164g net carbs, 101g fat 47g fiber per day) cannot be customized.
Day 1
2575cals, 197g protein, 224g net carbs, 84g fat 33g fiber per day
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
2 1/3 cup(s) (198cal, 16p, 5c, 10f)
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2625cals, 192g protein, 86g net carbs, 145g fat 53g fiber per day
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
2 1/3 cup(s) (198cal, 16p, 5c, 10f)
3 1/2 serving(s) (824cal, 18p, 31c, 54f)
1/2 cup(s) (381cal, 12p, 8c, 32f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2575cals, 266g protein, 215g net carbs, 50g fat 48g fiber per day
14 oz seitan (1041cal, 113p, 66c, 35f)
2 celery stalk (13cal, 1p, 1c, 0f)
3 3/4 serving(s) (1072cal, 79p, 120c, 13f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2575cals, 266g protein, 215g net carbs, 50g fat 48g fiber per day
14 oz seitan (1041cal, 113p, 66c, 35f)
2 celery stalk (13cal, 1p, 1c, 0f)
3 3/4 serving(s) (1072cal, 79p, 120c, 13f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2575cals, 180g protein, 240g net carbs, 72g fat 65g fiber per day
1 1/3 serving(s) (885cal, 42p, 134c, 14f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 2/3 serving(s) (924cal, 57p, 46c, 40f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2550cals, 173g protein, 85g net carbs, 151g fat 40g fiber per day
3 serving(s) (853cal, 39p, 16c, 68f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
3 serving(s) (938cal, 43p, 51c, 55f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2550cals, 173g protein, 85g net carbs, 151g fat 40g fiber per day
3 serving(s) (853cal, 39p, 16c, 68f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
3 serving(s) (938cal, 43p, 51c, 55f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (42 items)
Other
Soy milk, unsweetened
1/2 gallon (1961mL)
Vegan sausage
5 sausage (500g)
Frozen cauliflower
3 3/4 cup (425g)
Mixed greens
7 cup (205g)
Teriyaki sauce
14 tbsp (210mL)
Diced tomatoes
1 1/4 28oz can (993g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Curry sauce
3 cup (850g)
Vegetables and Vegetable Products
Onion
3 3/4 small (263g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (447g)
Zucchini
4 3/4 large (1534g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Kale leaves
1 3/4 bunch (298g)
Garlic
6 clove(s) (18g)
Cauliflower
1 1/2 head small (4" dia.) (398g)
Fats and Oils
Oil
4 oz (117mL)
Salad dressing
6 tbsp (90mL)
Vegan mayonnaise
6 tbsp (90g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (504g)
Salsa
5 tbsp (90g)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (342g)
Seitan
1 3/4 lbs (794g)
Long-grain white rice
1/3 cup (62g)
Beverages
Water
22 1/4 cup(s) (5329mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fruits and Fruit Juices
Avocados
4 1/3 avocado(s) (871g)
Lemon juice
3 fl oz (94mL)
Fruit juice
16 fl oz (480mL)
Lemon
1 3/4 small (102g)
Spices and Herbs
Fresh basil
1 3/4 cup leaves, whole (42g)
Taco seasoning mix
1 2/3 packet (58g)
Black pepper
2 dash, ground (1g)
Salt
1/3 tsp (2g)
Dijon mustard
3 tbsp (45g)
Nut and Seed Products
Mixed nuts
1/2 cup (59g)
Walnuts
1 cup, chopped (116g)
Legumes and Legume Products
Chili beans
1 1/4 can (~16 oz) (560g)
White beans, canned
1 1/4 can(s) (549g)
Vegetarian burger crumbles
1 1/4 package (12 oz) (425g)
Refried beans
13 1/4 tbsp (202g)
Tempeh
6 2/3 oz (189g)
Firm tofu
3 lbs (1360g)
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
902cal, 73p, 39c, 48f (per meal)
2 1/2 small (175g)
5 sausage (500g)
2 1/2 tbsp (38mL)
3 3/4 cup (425g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
851cal, 29p, 157c, 6f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Zoodles with avocado sauce
824cal, 18p, 31c, 54f (per meal)
1 3/4 avocado(s) (352g)
1 3/4 large (565g)
1 3/4 cup leaves, whole (42g)
17 1/2 cherry tomatoes (298g)
1/3 cup (79mL)
5/8 cup(s) (140mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
lunch prep - 2 days
1. Teriyaki seitan wings
1041cal, 113p, 66c, 35f (per meal)
Recipe has been scaled from original by 7x. 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. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Simple vegan chili
1072cal, 79p, 120c, 13f (per meal)
1 1/4 28oz can (993g)
1 1/4 can (~16 oz) (560g)
1 1/4 can(s) (549g)
1 1/4 package (12 oz) (425g)
1 1/4 packet (44g)
1 1/4 small (88g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix the tomatoes, onion, white beans, chili beans, and taco seasoning mix in a large pot over medium heat. Bring to a boil.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through. Serve.
dinner prep - 1 days
1. Tempeh taco salad bowl
924cal, 57p, 46c, 40f (per meal)
1 tsp (4mL)
13 1/3 tbsp (202g)
5 tbsp (90g)
13 1/3 tbsp (25g)
5/6 avocado(s) (168g)
5 tsp (14g)
6 2/3 oz (189g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. White rice
220cal, 4p, 49c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (160mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. 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 - 1 days
1. Spaghetti and meatless meatballs
885cal, 42p, 134c, 14f (per meal)
4 meatball(s) (120g)
1/3 lbs (152g)
1/3 jar (24 oz) (224g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Walnut crusted tofu (vegan)
853cal, 39p, 16c, 68f (per meal)
1 1/2 lbs (680g)
1 cup, chopped (116g)
6 clove(s) (18g)
6 tbsp (90g)
3 tbsp (45g)
1 tbsp (15mL)
Recipe has been scaled from original by 3x. 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. Simple kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
1 1/4 avocado(s) (251g)
1 1/4 small (73g)
1 1/4 bunch (213g)
Recipe has been scaled from original by 1.25x. 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. Zucchini noodle curry bowl with tofu
938cal, 43p, 51c, 55f (per meal)
1 1/2 head small (4" dia.) (398g)
1 1/2 package (16 oz) (680g)
3 cup (850g)
3 large (969g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
2
Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
3
Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
4
Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.