2700 calorie intermittent fasting vegan meal 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.
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 (2675cals, 204g protein, 188g net carbs, 96g fat 64g fiber per day) cannot be customized.
Day 1
2725cals, 191g protein, 147g net carbs, 122g fat 67g fiber per day
2 1/2 serving(s) (981cal, 60p, 24c, 63f)
1 serving(s) (179cal, 5p, 18c, 7f)
3 serving(s) (818cal, 40p, 84c, 22f)
1 container(s) (191cal, 5p, 15c, 11f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2700cals, 214g protein, 185g net carbs, 99g fat 55g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
3 serving(s) (818cal, 40p, 84c, 22f)
1 container(s) (191cal, 5p, 15c, 11f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2625cals, 234g protein, 119g net carbs, 116g fat 46g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
2 serving(s) (843cal, 58p, 32c, 42f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2650cals, 201g protein, 152g net carbs, 113g fat 52g fiber per day
2 sandwich(es) (662cal, 20p, 67c, 31f)
2 can(s) (494cal, 36p, 46c, 14f)
2 serving(s) (843cal, 58p, 32c, 42f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2750cals, 197g protein, 238g net carbs, 68g fat 97g fiber per day
2 sandwich(es) (662cal, 20p, 67c, 31f)
2 can(s) (494cal, 36p, 46c, 14f)
3 serving(s) (1158cal, 67p, 116c, 15f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2675cals, 197g protein, 236g net carbs, 75g fat 66g fiber per day
12 lettuce wrap(s) (987cal, 77p, 78c, 26f)
1 container(s) (191cal, 5p, 15c, 11f)
2 serving(s) (525cal, 18p, 53c, 20f)
2 1/2 serving(s) (352cal, 5p, 45c, 16f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2675cals, 197g protein, 236g net carbs, 75g fat 66g fiber per day
12 lettuce wrap(s) (987cal, 77p, 78c, 26f)
1 container(s) (191cal, 5p, 15c, 11f)
2 serving(s) (525cal, 18p, 53c, 20f)
2 1/2 serving(s) (352cal, 5p, 45c, 16f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (41 items)
Fats and Oils
Olive oil
1/2 tbsp (8mL)
Oil
1/3 lbs (166mL)
Salad dressing
2 1/4 tbsp (34mL)
Vegetables and Vegetable Products
Frozen corn kernels
6 tbsp (51g)
Lima beans, frozen
6 tbsp (60g)
Garlic
10 clove(s) (30g)
Kale leaves
6 cup, chopped (240g)
Sweet potatoes
2 2/3 sweetpotato, 5" long (560g)
Romaine lettuce
24 leaf inner (144g)
Bell pepper
3 small (222g)
Onion
2 medium (2-1/2" dia) (220g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Spices and Herbs
Salt
1/2 tbsp (10g)
Black pepper
1/4 tbsp, ground (2g)
Ground cumin
5 tsp (11g)
Paprika
2 tsp (5g)
Other
Vegan ranch
5 tbsp (74mL)
Almond yogurt, flavored
4 container (600g)
Vegan sausage
6 sausage (600g)
Coleslaw mix
14 cup (1260g)
Vegan cheese, sliced
8 slice(s) (161g)
Mixed greens
2 1/4 cup (68g)
Diced tomatoes
1 28oz can (794g)
Legumes and Legume Products
Tempeh
3 lbs (1418g)
Chickpeas, canned
4 can (1792g)
Black beans
2 1/4 can(s) (988g)
Lentils, raw
13 1/4 tbsp (160g)
Soups, Sauces, and Gravies
Frank's red hot sauce
5 tbsp (74mL)
Vegetable broth
17 2/3 cup(s) (mL)
Hot sauce
4 tsp (20mL)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Salsa
1 cup (293g)
Barbecue sauce
3/4 cup (204g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Sunflower kernels
5 oz (147g)
Beverages
Water
24 1/3 cup(s) (5766mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Baked Products
Bread
8 slice (256g)
Dairy and Egg Products
Sour cream
1/4 cup (54g)
Snacks
Tortilla chips
5 oz (142g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
lunch prep - 1 days
1. Buffalo tempeh with vegan ranch
981cal, 60p, 24c, 63f (per meal)
5 tbsp (75mL)
10 oz (284g)
5 tbsp (75mL)
1 1/4 tbsp (19mL)
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)
1/2 tbsp (8mL)
6 tbsp (51g)
6 tbsp (60g)
1 dash (1g)
1 dash, ground (0g)
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)
3 can (1344g)
1 tbsp (15mL)
6 clove(s) (18g)
12 cup(s) (mL)
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.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
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)
2 2/3 sweetpotato, 5" long (560g)
1/4 tbsp, ground (2g)
1/2 tbsp (8g)
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)
2 clove (6g)
4 tsp (20mL)
2 tbsp (24g)
2 tsp (10mL)
4 cup (360g)
1/2 lbs (227g)
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)
1/4 cup (54g)
1 tsp (2g)
1 cup (293g)
2 1/4 can(s) (988g)
1 2/3 cup(s) (mL)
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.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
987cal, 77p, 78c, 26f (per meal)
24 leaf inner (144g)
1 1/2 lbs (680g)
3/4 cup (204g)
6 cup (540g)
1 tbsp (15mL)
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.
dinner prep - 2 days
1. Moroccan chickpea soup
525cal, 18p, 53c, 20f (per meal)
1 can (448g)
2 medium (2-1/2" dia) (220g)
2 tsp (5g)
1 28oz can (794g)
4 tsp (8g)
4 cup(s) (mL)
2 tbsp (30mL)
2 tbsp (30mL)
4 stalk, medium (7-1/2" - 8" long) (160g)
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.
