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 (2600cals, 194g protein, 212g net carbs, 84g fat 55g fiber per day) cannot be customized.
Day 1
2625cals, 197g protein, 187g net carbs, 88g fat 74g fiber per day
8 oz (590cal, 48p, 16c, 30f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
3 serving(s) (521cal, 35p, 76c, 2f)
3 serving(s) (818cal, 40p, 84c, 22f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2625cals, 197g protein, 187g net carbs, 88g fat 74g fiber per day
8 oz (590cal, 48p, 16c, 30f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
3 serving(s) (521cal, 35p, 76c, 2f)
3 serving(s) (818cal, 40p, 84c, 22f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2600cals, 192g protein, 177g net carbs, 107g fat 38g fiber per day
2 wrap(s) (813cal, 42p, 77c, 34f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 serving(s) (959cal, 65p, 62c, 43f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2600cals, 192g protein, 177g net carbs, 107g fat 38g fiber per day
2 wrap(s) (813cal, 42p, 77c, 34f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 serving(s) (959cal, 65p, 62c, 43f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2625cals, 196g protein, 274g net carbs, 65g fat 41g fiber per day
2 2/3 serving(s) (913cal, 82p, 44c, 44f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
3 serving(s) (554cal, 27p, 59c, 13f)
1 cup brown rice, cooked (258cal, 5p, 52c, 2f)
2 container(s) (362cal, 17p, 63c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2575cals, 185g protein, 241g net carbs, 72g fat 54g fiber per day
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 serving(s) (554cal, 27p, 59c, 13f)
1 cup brown rice, cooked (258cal, 5p, 52c, 2f)
2 container(s) (362cal, 17p, 63c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2550cals, 197g protein, 239g net carbs, 61g fat 68g fiber per day
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 serving(s) (1070cal, 56p, 160c, 8f)
1 cup(s) (97cal, 4p, 13c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (40 items)
Fats and Oils
Oil
1/4 lbs (140mL)
Olive oil
2 3/4 tbsp (41mL)
Legumes and Legume Products
Tempeh
1 3/4 lbs (794g)
Lentils, raw
3 cup (544g)
Chickpeas, canned
4 1/2 can (2016g)
Hummus
1/2 cup (120g)
Vegetables and Vegetable Products
Tomatoes
2 3/4 medium whole (2-3/5" dia) (333g)
Garlic
9 1/3 clove(s) (28g)
Kale leaves
6 cup, chopped (240g)
Cucumber
1 cup slices (104g)
Broccoli
4 cup chopped (364g)
Carrots
4 medium (244g)
Potatoes
4 small (1-3/4" to 2-1/4" dia.) (368g)
Frozen mixed veggies
1 1/4 lbs (561g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Green pepper
2 3/4 tbsp, chopped (25g)
Onion
1/3 cup, chopped (53g)
Cauliflower
4 head small (4" dia.) (1060g)
Spices and Herbs
Salt
2 1/2 tsp (15g)
Black pepper
1 tsp, ground (2g)
Beverages
Water
2 gallon (7296mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Soups, Sauces, and Gravies
Vegetable broth
12 cup(s) (mL)
Frank's red hot sauce
6 tbsp (91mL)
Barbecue sauce
1 cup (286g)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Pistachios, shelled
1 cup (123g)
Sunflower kernels
4 oz (113g)
Other
Meatless chik'n tenders
10 oz (284g)
Mixed greens
1 cup (30g)
Italian seasoning
2 tsp (7g)
Vegan sausage
4 sausage (400g)
Teriyaki sauce
6 tbsp (91mL)
Tzatziki
3/8 cup(s) (84g)
Nutritional yeast
1 cup (60g)
Baked Products
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Dairy and Egg Products
Feta cheese
1/2 cup (75g)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Cereal Grains and Pasta
Brown rice
3/4 cup (143g)
Seitan
2/3 lbs (302g)
lunch prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Lentils
521cal, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 1.5x. 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.
3. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Chickpea & kale soup
818cal, 40p, 84c, 22f (per meal)
1 tbsp (15mL)
6 clove(s) (18g)
12 cup(s) (mL)
6 cup, chopped (240g)
3 can (1344g)
Recipe has been scaled from original by 3x. 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Mediterranean chik'n wrap
813cal, 42p, 77c, 34f (per meal)
10 oz (284g)
4 tortilla (approx 7-8" dia) (196g)
1 cup (30g)
1/2 cup (120g)
1 cup slices (104g)
1/2 cup (75g)
4 slice(s), thin/small (60g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
959cal, 65p, 62c, 43f (per meal)
2 tsp (7g)
2 2/3 tbsp (40mL)
4 cup chopped (364g)
4 medium (244g)
4 small (1-3/4" to 2-1/4" dia.) (368g)
4 sausage (400g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. 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.
dinner prep - 2 days
1. Teriyaki chickpea stir fry
554cal, 27p, 59c, 13f (per meal)
1 1/2 can (672g)
6 tbsp (90mL)
3/4 tbsp (11mL)
1 1/2 10oz package (426g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
3. Brown rice
258cal, 5p, 52c, 2f (per meal)
3/4 cup (143g)
1/2 tsp, ground (1g)
1 1/2 cup(s) (356mL)
1/2 tsp (3g)
Recipe has been scaled from original by 0.75x. 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. Garlic pepper seitan
913cal, 82p, 44c, 44f (per meal)
1 1/3 dash (1g)
4 tsp (20mL)
1/3 tsp, ground (1g)
2/3 lbs (302g)
2 2/3 tbsp, chopped (25g)
3 1/3 clove(s) (10g)
1/3 cup, chopped (53g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.67x. 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. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 2 days
1. Buffalo tempeh with tzatziki
471cal, 39p, 17c, 22f (per meal)
3/4 lbs (340g)
1 1/2 tbsp (23mL)
3/8 cup(s) (84g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Lentils
289cal, 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.
dinner prep - 1 days
1. Bbq cauliflower wings
1070cal, 56p, 160c, 8f (per meal)
4 head small (4" dia.) (1060g)
1 cup (60g)
1 tsp (6g)
1 cup (286g)
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. Mixed vegetables
97cal, 4p, 13c, 1f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.