2700 calorie intermittent fasting vegan meal plan w/ PDF

lunch prep - 2 days

1. Tofu lo-mein

1015 cals, 50p, 79c, 47f (per meal)

Scale to:

1 1/2 lbs (680g)

3 tbsp (45mL)

2 1/4 cup(s) (533mL)

1 1/2 tbsp (23mL)

Oriental flavored ramen

1 1/2 package with flavor packet (128g)

Extra firm tofu

1 1/2 lbs (680g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.

Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.

Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.

2. Soy milk

275 cals, 23p, 7c, 15f (per meal)

Scale to: , 6 1/2 cup(s)

Soy milk, unsweetened

6 1/2 cup (1560mL)

dinner prep - 2 days

1. Spiced chickpea tabbouleh bowl

910 cals, 38p, 141c, 11f (per meal)

Scale to:

Lemon juice

2 1/2 tsp (13mL)

Fresh parsley, chopped

6 2/3 sprigs (7g)

Tomatoes, chopped

1 2/3 roma tomato (133g)

Cucumber, chopped

5/6 cucumber (8-1/4") (251g)

Ground cumin

1/2 tbsp (3g)

Oil

1 tsp (4mL)

Chickpeas, canned, drained & rinsed

1 2/3 can (747g)

Instant couscous, flavored

1 2/3 box (5.8 oz) (274g)

Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.

Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.

Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.

Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.

2. Naan bread

130 cals, 4p, 22c, 3f (per meal)

Scale to: , 1/2 piece(s)

Naan bread

1/2 piece (45g)

protein prep - 7 days

1. Protein shake

325 cals, 73p, 3c, 2f (per meal)

Scale to: , 3 scoop

Water

3 cup(s) (711mL)

Protein powder

3 scoop (1/3 cup ea) (93g)

lunch prep - 1 days

1. Spiced chickpea & avocado toast

960 cals, 35p, 70c, 44f (per meal)

For 1 Meal

1/2 tsp (3mL)

2 dash (0g)

2 tsp (4g)

1 tsp (5mL)

Avocados, peeled & pitted

1 avocado(s) (201g)

Chickpeas, canned, drained and rinsed

1 can (448g)

Bread

2 slice(s) (64g)

Preheat oven to 400°F (200°C).

Toss chickpeas with oil, cumin, and a dash of salt. Place on a baking sheet and roast in the oven for 10-15 minutes, until golden.

Meanwhile, mash avocado in a bowl with the back of a fork. Add in lemon juice and a pinch of salt/pepper. Mash until well combined.

Toast bread.

Assemble by spreading avocado mash on the bread and top with a heaping pile of spiced chickpeas and the crushed red pepper flakes. Serve.

2. Sunflower seeds

240 cals, 11p, 3c, 19f (per meal)

For 1 Meal

Sunflower kernels

1 1/3 oz (38g)

dinner prep - 1 days

1. Teriyaki seitan with veggies and rice

1015 cals, 84p, 116c, 19f (per meal)

For 1 Meal

Seitan, cut into strips

1/2 lbs (255g)

Oil

3/4 tbsp (11mL)

Teriyaki sauce

4 tbsp (60mL)

Frozen mixed veggies

3/4 package (10 oz ea) (216g)

Long-grain white rice

6 tbsp (69g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Cook the rice and frozen veggies according to their packages. Set aside.

Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.

Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.

Serve over rice.

2. Simple mixed greens salad

135 cals, 3p, 8c, 9f (per meal)

For 1 Meal

Mixed greens

3 cup (90g)

Salad dressing

3 tbsp (45mL)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Mix greens and dressing in a small bowl. Serve.

dinner prep - 2 days

1. Tofu alfredo pasta with broccoli

885 cals, 46p, 132c, 15f (per meal)

Scale to:

Uncooked dry pasta

3/4 lbs (342g)

Firm tofu

1 package (16 oz) (453g)

Frozen broccoli

1 package (284g)

Garlic

2 clove(s) (6g)

Salt

1/2 dash (0g)

Almond milk, unsweetened

1/2 cup (120mL)

Basil, dried

2 tsp, ground (3g)

Cook pasta and broccoli according to packages.

Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.

Add in the almond milk in small amounts until desired consistency is reached.

Pour into a pan to heat through. Do not let it boil as it will separate.

To serve, top pasta with broccoli and sauce.

For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.

2. Simple mixed greens salad

70 cals, 1p, 4c, 5f (per meal)

Scale to:

Mixed greens

3 cup (90g)

Salad dressing

3 tbsp (45mL)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Mix greens and dressing in a small bowl. Serve.

3. Soy milk

225 cals, 19p, 5c, 12f (per meal)

Scale to: , 5 1/3 cup(s)

Soy milk, unsweetened

1/3 gallon (1280mL)

lunch prep - 1 days

1. Spaghetti and meatless meatballs

885 cals, 42p, 134c, 14f (per meal)

For 1 Meal

Vegan meatballs, frozen

4 meatball(s) (120g)

Uncooked dry pasta

1/3 lbs (152g)

Pasta sauce

1/3 jar (24 oz) (224g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Cook the pasta and 'meat'balls as directed on packaging.

Top with sauce and enjoy.

2. Dinner roll

310 cals, 11p, 53c, 5f (per meal)

For 1 Meal

Roll

4 pan, dinner, or small roll (2" square, 2" high) (112g)

Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.

Enjoy.

lunch prep - 2 days

1. Vegan deli smashed avocado sandwich

965 cals, 57p, 73c, 39f (per meal)

Scale to: , 2 1/2 sandwich(es)

Mixed greens

1 1/4 cup (38g)

Hot sauce

2 1/2 tsp (13mL)

Avocados, peeled & deseeded

5/6 avocado(s) (168g)

Bread

5 slice(s) (160g)

Plant-based deli slices

12 1/2 slices (130g)

Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.

Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.

2. Avocado

175 cals, 2p, 2c, 15f (per meal)

Scale to:

Avocados

1/2 avocado(s) (101g)

Lemon juice

1/2 tsp (3mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

dinner prep - 2 days

1. Tofu marsala

1085 cals, 44p, 92c, 53f (per meal)

Scale to:

2 1/2 tbsp (38mL)

5 clove(s) (15g)

2 1/2 shallot (283g)

5 tbsp (75mL)

3/4 lbs (354g)

Firm tofu, patted dry & cubed

1 1/2 lbs (709g)

Vegetable broth, hot

2 1/2 cup(s) (mL)

Cornstarch

5 tsp (13g)

Vegan butter

5 tbsp (70g)

Potatoes, peeled & quartered

1 1/2 lbs (709g)

Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.

Add potatoes to a large pot and cover with water. Bring to a simmer and cook for 10-15 minutes or until potatoes are fork-tender. Drain and return potatoes to the pot. Add butter and some salt and pepper. Mash with a fork until smooth. Set mashed potatoes aside.

In a small bowl, mix the hot broth with the cornstarch and some salt. Stir until incorporated. Set broth mixture aside.

Heat just half of the oil in a skillet over medium-high heat. Add the tofu and some salt and pepper. Cook, stirring occasionally until crisp, 4-6 minutes. Transfer tofu to a plate.

Heat remaining oil in the same skillet. Add mushrooms and shallot and cook 3-5 until mushrooms begin to brown. Add garlic and cook another minute until fragrant.

Add broth and balsamic vinegar. Bring to a simmer and cook until thickened, about 3-5 minutes.

Return tofu to the skillet and bring to a simmer. Season to taste with some salt and pepper.

Serve tofu marsala with mashed potatoes.

2. Simple mixed greens and tomato salad

115 cals, 2p, 8c, 7f (per meal)

Scale to:

Salad dressing

1/4 cup (68mL)

Mixed greens

4 1/2 cup (135g)

Tomatoes

3/4 cup cherry tomatoes (112g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

lunch prep - 1 days

1. Walnut crusted tofu (vegan)

710 cals, 33p, 13c, 57f (per meal)

For 1 Meal

Firm tofu, drained

10 oz (284g)

Walnuts

6 1/2 tbsp, chopped (48g)

1 1/4 tsp (6mL)

2 1/2 clove(s) (8g)

1 1/4 tbsp (19g)

2 1/2 tbsp (38g)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.

Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.

Season tofu with salt/pepper to taste. Set aside.

In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.

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.

Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.

Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.

Serve with remaining half of mayo mixture.