7-day meal plan with recipes and a grocery list
2700 calorie intermittent fasting vegan meal plan
2675calories
204gprotein
188gnet carbs
96gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 2700 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.Day 1
2725cals, 191g protein, 147g net carbs, 122g fat 67g fiber per day
Lunch
Buffalo tempeh with vegan ranch
2 1/2 serving(s) · 981cal, 60p, 24c, 63f
Sauteed corn & lima beans
1 serving(s) · 179cal, 5p, 18c, 7f
Dinner
Chickpea & kale soup
3 serving(s) · 818cal, 40p, 84c, 22f
Roasted almonds
1/4 cup(s) · 222cal, 8p, 3c, 18f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 2
2700cals, 214g protein, 185g net carbs, 99g fat 55g fiber per day
Lunch
Vegan sausage
3 sausage(s) · 804cal, 84p, 32c, 36f
Sweet potato wedges
1 1/3 serving(s) · 347cal, 5p, 48c, 11f
Dinner
Chickpea & kale soup
3 serving(s) · 818cal, 40p, 84c, 22f
Roasted almonds
1/4 cup(s) · 222cal, 8p, 3c, 18f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 3
2625cals, 234g protein, 119g net carbs, 116g fat 46g fiber per day
Lunch
Vegan sausage
3 sausage(s) · 804cal, 84p, 32c, 36f
Sweet potato wedges
1 1/3 serving(s) · 347cal, 5p, 48c, 11f
Dinner
Crack slaw with tempeh
2 serving(s) · 843cal, 58p, 32c, 42f
Sunflower seeds
1 3/4 serving(s) · 316cal, 15p, 4c, 25f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 4
2650cals, 201g protein, 152g net carbs, 113g fat 52g fiber per day
Lunch
Vegan grilled cheese
2 sandwich(es) · 662cal, 20p, 67c, 31f
Chunky canned soup (non-creamy)
2 can(s) · 494cal, 36p, 46c, 14f
Dinner
Crack slaw with tempeh
2 serving(s) · 843cal, 58p, 32c, 42f
Sunflower seeds
1 3/4 serving(s) · 316cal, 15p, 4c, 25f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 5
2750cals, 197g protein, 238g net carbs, 68g fat 97g fiber per day
Lunch
Vegan grilled cheese
2 sandwich(es) · 662cal, 20p, 67c, 31f
Chunky canned soup (non-creamy)
2 can(s) · 494cal, 36p, 46c, 14f
Dinner
Black bean and salsa soup
3 serving(s) · 1158cal, 67p, 116c, 15f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 6
2675cals, 197g protein, 236g net carbs, 75g fat 66g fiber per day
Lunch
Bbq tempeh lettuce wrap
12 lettuce wrap(s) · 987cal, 77p, 78c, 26f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Dinner
Moroccan chickpea soup
2 serving(s) · 525cal, 18p, 53c, 20f
Lentils
1 2/3 serving(s) · 289cal, 20p, 42c, 1f
Tortilla chips
2 1/2 serving(s) · 352cal, 5p, 45c, 16f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 7
2675cals, 197g protein, 236g net carbs, 75g fat 66g fiber per day
Lunch
Bbq tempeh lettuce wrap
12 lettuce wrap(s) · 987cal, 77p, 78c, 26f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Dinner
Moroccan chickpea soup
2 serving(s) · 525cal, 18p, 53c, 20f
Lentils
1 2/3 serving(s) · 289cal, 20p, 42c, 1f
Tortilla chips
2 1/2 serving(s) · 352cal, 5p, 45c, 16f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Grocery List (41 items)
Beverages
Protein powder
21 scoop (1/3 cup ea)
Water
24 1/3 cup(s)
Fats and Oils
Oil
1/3 lbs
Olive oil
1/2 tbsp
Salad dressing
2 1/4 tbsp
Soups, Sauces, and Gravies
Frank's red hot sauce
5 tbsp
Vegetable broth
17 2/3 cup(s)
Hot sauce
4 tsp
Chunky canned soup (non-creamy varieties)
4 can (~19 oz)
Salsa
1 cup
Barbecue sauce
3/4 cup
Legumes and Legume Products
Tempeh
3 lbs
Chickpeas, canned
4 can(s)
Black beans
2 1/4 can(s)
Lentils, raw
13 1/4 tbsp
26 more items
Checks off as you shop and updates when you swap a meal.
Recipes
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Buffalo tempeh with vegan ranch
981cal, 60p, 24c, 63f (per meal)
1 1/4 tbsp (19mL)
5 tbsp (75mL)
10 oz (284g)
5 tbsp (75mL)
Recipe has been scaled from original by 1.25x. 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 vegan ranch.
2. Sauteed corn & lima beans
179cal, 5p, 18c, 7f (per meal)
1 dash, ground (0g)
1 dash (1g)
6 tbsp (60g)
6 tbsp (51g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
dinner prep - 2 days
1. Chickpea & kale soup
818cal, 40p, 84c, 22f (per meal)
12 cup(s) (mL)
1 tbsp (15mL)
6 clove(s) (18g)
3 can(s) (1344g)
6 cup, chopped (240g)
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.
lunch prep - 2 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
1/2 tbsp (8g)
1/4 tbsp, ground (2g)
2 2/3 sweetpotato, 5" long (560g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 2 days
1. Crack slaw with tempeh
843cal, 58p, 32c, 42f (per meal)
4 cup (360g)
2 tsp (10mL)
2 tbsp (24g)
4 tsp (20mL)
1/2 lbs (227g)
2 clove (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Vegan grilled cheese
662cal, 20p, 67c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
2. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Black bean and salsa soup
1158cal, 67p, 116c, 15f (per meal)
1 2/3 cup(s) (mL)
2 1/4 can(s) (988g)
1 tsp (2g)
1/4 cup (54g)
1 cup (293g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Moroccan chickpea soup
525cal, 18p, 53c, 20f (per meal)
2 tbsp (30mL)
2 tbsp (30mL)
4 cup(s) (mL)
4 tsp (8g)
1 28oz can (794g)
2 tsp (5g)
4 stalk, medium (7-1/2" - 8" long) (160g)
2 medium (2-1/2" dia) (220g)
1 can(s) (448g)
1
Heat oil in a large pot over low heat. Add onions and celery and cook until softened, stirring frequently, about 10 minutes.
2
Add cumin and paprika. Stir and cook for about 1-2 minutes, until spices are fragrant.
3
Add chickpeas, tomatoes, and vegetable broth. Bring to a simmer over medium heat and cover. Simmer for about 10 minutes.
4
Add lemon juice and salt/pepper to taste. Add more water or broth if too thick. Serve.
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.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
987cal, 77p, 78c, 26f (per meal)
1 tbsp (15mL)
6 cup (540g)
3/4 cup (204g)
24 leaf inner (144g)
1 1/2 lbs (680g)
3 small (222g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
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