2600 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2600 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 (2575cal, 167g protein, 162g net carbs, 118g fat, 45g fiber per day) cannot be customized.
Day 1
2575cal, 164g protein, 173g net carbs, 121g fat, 36g fiber
3 serving(s) (970cal, 43p, 75c, 49f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
7 zucchini halve(s) (672cal, 37p, 36c, 35f)
2 serving(s) (300cal, 16p, 49c, 4f)
3/8 cup(s) (262cal, 6p, 3c, 24f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2575cal, 169g protein, 194g net carbs, 104g fat, 47g fiber
3 serving(s) (970cal, 43p, 75c, 49f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
2 serving(s) (874cal, 50p, 87c, 25f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2650cal, 168g protein, 168g net carbs, 127g fat, 41g fiber
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
2 1/2 serving(s) (303cal, 11p, 15c, 21f)
2 serving(s) (874cal, 50p, 87c, 25f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2550cal, 179g protein, 192g net carbs, 104g fat, 33g fiber
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
2 1/2 serving(s) (303cal, 11p, 15c, 21f)
3 1/2 serving(s) (997cal, 72p, 120c, 17f)
2 serving(s) (141cal, 3p, 15c, 6f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2325cal, 164g protein, 179g net carbs, 89g fat, 41g fiber
1 serving(s) (403cal, 11p, 35c, 22f)
2 serving(s) (484cal, 28p, 13c, 34f)
2 sub(s) (936cal, 56p, 108c, 24f)
2 serving(s) (242cal, 9p, 20c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2625cal, 163g protein, 114g net carbs, 142g fat, 59g fiber
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
2 1/2 serving(s) (588cal, 13p, 22c, 39f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
3 roll (231cal, 8p, 40c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2625cal, 163g protein, 114g net carbs, 142g fat, 59g fiber
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
2 1/2 serving(s) (588cal, 13p, 22c, 39f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
3 roll (231cal, 8p, 40c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (59 items)
Vegetables and Vegetable Products
Mushrooms
3 cup, chopped (210g)
Fresh spinach
1/4 6oz package (43g)
Zucchini
6 large (1938g)
Onion
2 1/2 medium (2-1/2" dia) (273g)
Tomatoes
10 medium whole (2-3/5" dia) (1217g)
Garlic
2 clove (6g)
Cucumber
3 1/4 cucumber (8-1/4") (978g)
Red onion
1/2 medium (2-1/2" dia) (63g)
Carrots
4 1/2 small (5-1/2" long) (225g)
Bell pepper
1 3/4 medium (208g)
Romaine lettuce
1 hearts (500g)
Butternut squash, raw
3/4 cup, cubes (105g)
Fats and Oils
Olive oil
3 oz (98mL)
Raspberry walnut vinaigrette
4 tsp (19mL)
Oil
2 tbsp (30mL)
Salad dressing
4 tbsp (60mL)
Balsamic vinaigrette
2 tbsp (31mL)
Spices and Herbs
Thyme, dried
2 tbsp, ground (8g)
Garlic powder
1 tsp (3g)
Salt
1/4 oz (6g)
Black pepper
2 1/4 g (2g)
Fresh thyme
1 tsp (1g)
Paprika
2 tbsp (14g)
Dill weed, fresh
2 1/2 tbsp, chopped (4g)
Red wine vinegar
5 tbsp (75mL)
Fresh basil
2 1/3 oz (65g)
Baked Products
Bread
1 1/4 lbs (576g)
Roll
6 pan, dinner, or small roll (2" square, 2" high) (168g)
Dairy and Egg Products
Sliced cheese
6 slice (3/4 oz ea) (126g)
Romano cheese
1/4 tbsp (2g)
Kefir, flavored
2 cup (480mL)
Goat cheese
1/4 lbs (99g)
Whole milk
6 cup (1399mL)
Feta cheese
1/4 lbs (103g)
Butter
3 tbsp (43g)
Cheese
6 slice (1 oz each) (168g)
Fresh mozzarella cheese
4 oz (113g)
Fruits and Fruit Juices
Dried cranberries
4 tsp (13g)
Lime juice
1/4 cup (53mL)
Avocados
4 1/4 avocado(s) (854g)
Lemon juice
1/2 cup (135mL)
Nut and Seed Products
Walnuts
1 2/3 oz (47g)
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Sunflower kernels
1/4 lbs (128g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/2 cup (358g)
Pesto sauce
3 tbsp (48g)
Beverages
Water
19 2/3 cup(s) (4657mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Legumes and Legume Products
Firm tofu
14 oz (397g)
White beans, canned
2 can(s) (878g)
Soy sauce
2 1/2 oz (59mL)
Peanut butter
6 tbsp (97g)
Tempeh
3/4 lbs (340g)
Other
Vegan chik'n strips
1/2 lbs (248g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Nutritional yeast
1/4 oz (8g)
Sub roll(s)
2 roll(s) (170g)
Cereal Grains and Pasta
Brown rice
2/3 cup (125g)
Quinoa, uncooked
4 tbsp (43g)
lunch prep - 2 days
1. Grilled cheese with mushrooms
970 cals, 43p, 75c, 49f (per meal)
1 1/2 cup, chopped (105g)
1 1/2 tbsp (23mL)
1 tbsp, ground (4g)
6 slice(s) (192g)
3 slice (3/4 oz ea) (63g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Cranberry spinach salad
95 cals, 2p, 7c, 6f (per meal)
4 tsp (13g)
4 tsp, chopped (10g)
1/4 6oz package (43g)
4 tsp (20mL)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
670 cals, 37p, 36c, 35f (per meal)
Recipe has been scaled from original by 3.5x. 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.
3. Kefir
300 cals, 16p, 49c, 4f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Bean & tofu goulash
875 cals, 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.
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Pesto grilled cheese sandwich
835 cals, 33p, 40c, 58f (per meal)
3 slice (96g)
1 1/2 tbsp (21g)
1 1/2 tbsp (24g)
3 slice (1 oz each) (84g)
3 slice(s), thin/small (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Greek cucumber &feta salad
305 cals, 11p, 15c, 21f (per meal)
2 1/2 cucumber (8-1/4") (753g)
2 1/2 tbsp, chopped (4g)
1/3 tsp (0g)
10 tbsp, crumbled (94g)
5 tbsp (75mL)
5 tsp (25mL)
1/3 tsp (1g)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 1 days
1. Chik'n stir fry
995 cals, 73p, 120c, 17f (per meal)
1/2 lbs (248g)
3 1/2 small (5-1/2" long) (175g)
1 1/3 cup(s) (311mL)
3 tbsp (44mL)
1 3/4 medium (208g)
2/3 cup (125g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 1 days
1. Vegan meatball sub
935 cals, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. 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. Tossed salad
240 cals, 9p, 20c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/4 cucumber (8-1/4") (75g)
1 hearts (500g)
1 small (5-1/2" long) (50g)
1 small whole (2-2/5" dia) (91g)
2 tbsp (30mL)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 1 days
1. Butternut squash quinoa salad
405 cals, 11p, 35c, 22f (per meal)
1 tbsp (15mL)
3/4 cup, cubes (105g)
4 tbsp (43g)
1 tbsp (7g)
1 tbsp (9g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Toss butternut squash cubes with just half the oil and salt/pepper to taste. Arrange on a baking sheet and cook for 25-30 minutes until tender.
3
Meanwhile, cook quinoa according to package.
4
Transfer quinoa to bowl and top with butternut squash, pumpkin seeds, and feta. Drizzle with remaining olive oil and serve.
2. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Peanut tempeh
650 cals, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
3. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
2 1/2 tbsp minced (38g)
2 1/2 tbsp (38mL)
1 1/4 avocado(s) (251g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tsp (9mL)
5 dash (2g)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Zoodles with avocado sauce
590 cals, 13p, 22c, 39f (per meal)
5/6 cup(s) (197mL)
1/2 cup (113mL)
25 cherry tomatoes (425g)
2 1/2 cup leaves, whole (60g)
2 1/2 large (808g)
2 1/2 avocado(s) (503g)
Recipe has been scaled from original by 2.5x. 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.
2. Dinner roll
230 cals, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
