2700 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2700 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 (2625cal, 182g protein, 218g net carbs, 95g fat, 45g fiber per day) cannot be customized.
Day 1
2500cal, 183g protein, 171g net carbs, 103g fat, 37g fiber
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 container(s) (310cal, 25p, 33c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2500cal, 167g protein, 157g net carbs, 121g fat, 28g fiber
4 taco(s) (700cal, 30p, 8c, 58f)
1 serving(s) (188cal, 7p, 6c, 14f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2725cal, 195g protein, 287g net carbs, 63g fat, 58g fiber
2 sandwich(es) (685cal, 32p, 79c, 17f)
2 container (261cal, 28p, 26c, 5f)
4 roll (308cal, 11p, 53c, 5f)
6 oz (443cal, 36p, 12c, 23f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
2 3/4 serving(s) (552cal, 19p, 109c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2650cal, 177g protein, 239g net carbs, 95g fat, 36g fiber
2 sandwich(es) (763cal, 23p, 110c, 21f)
2 serving(s) (436cal, 15p, 13c, 33f)
14 2/3 tender(s) (838cal, 59p, 76c, 33f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2700cal, 180g protein, 226g net carbs, 92g fat, 63g fiber
2 serving(s) (644cal, 38p, 50c, 21f)
2 piece(s) (524cal, 17p, 87c, 10f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2625cal, 196g protein, 200g net carbs, 92g fat, 52g fiber
2 serving(s) (644cal, 38p, 50c, 21f)
2 piece(s) (524cal, 17p, 87c, 10f)
8 oz tempeh (868cal, 66p, 29c, 45f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2725cal, 177g protein, 244g net carbs, 96g fat, 44g fiber
3 1/2 serving(s) (1267cal, 36p, 180c, 35f)
8 oz tempeh (868cal, 66p, 29c, 45f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (56 items)
Vegetables and Vegetable Products
Tomatoes
3 1/4 medium whole (2-3/5" dia) (395g)
Broccoli
3 cup chopped (273g)
Carrots
3 medium (183g)
Potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Raw celery
1/2 bunch (255g)
Onion
1 3/4 medium (2-1/2" dia) (194g)
Collard greens
10 oz (284g)
Garlic
7 1/2 clove(s) (23g)
Ketchup
1/4 cup (62g)
Fresh parsley
2 1/4 sprigs (2g)
Red bell pepper
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (52g)
Spices and Herbs
Garlic powder
4 dash (2g)
Salt
1/2 tbsp (8g)
Black pepper
1 tsp, ground (2g)
Dried dill weed
1/4 tbsp (1g)
Balsamic vinegar
3/4 tbsp (11mL)
Fresh basil
5 tsp, chopped (4g)
Curry powder
2 tsp (4g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Lemon juice
3 1/2 fl oz (102mL)
Baked Products
Bread
10 slice (320g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Naan bread
4 piece (360g)
Dairy and Egg Products
Eggs
3 large (150g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
1/2 gallon (1680mL)
Cheddar cheese
1 cup, shredded (113g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Butter
3/4 tbsp (11g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Cereal Grains and Pasta
Brown rice
1/2 cup (106g)
Long-grain white rice
1 1/4 cup (239g)
Instant couscous, flavored
1 box (5.8 oz) (151g)
Beverages
Water
20 cup(s) (4764mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Other
Italian seasoning
1/2 tbsp (5g)
Vegan sausage
3 sausage (300g)
Guacamole, store-bought
1/2 cup (124g)
Cottage cheese & fruit cup
2 container (340g)
Meatless chik'n tenders
14 2/3 pieces (374g)
Nutritional yeast
1/3 oz (9g)
Chickpea pasta
3 oz (85g)
Mixed greens
4 oz (113g)
Fats and Oils
Oil
2 oz (64mL)
Mayonnaise
2 tsp (10mL)
Balsamic vinaigrette
5 tsp (24mL)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Sunflower kernels
4 tbsp (48g)
Coconut milk, canned
2/3 cup (158mL)
Legumes and Legume Products
Chickpeas, canned
4 can (1867g)
Tempeh
22 oz (624g)
Peanut butter
1/2 lbs (225g)
Soy sauce
4 tsp (20mL)
Kidney beans
7/8 can (392g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tbsp (1mL)
Sweets
Jelly
4 serving 1 tbsp (84g)
lunch prep - 1 days
1. Avocado egg salad sandwich
560 cals, 30p, 29c, 31f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
720 cals, 49p, 46c, 32f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3 cup chopped (273g)
3 medium (183g)
3 small (1-3/4" to 2-1/4" dia.) (276g)
3 sausage (300g)
Recipe has been scaled from original by 1.5x. 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.
3. Brown rice
190 cals, 4p, 39c, 2f (per meal)
1/2 cup (106g)
1/2 tsp (3g)
1 cup(s) (263mL)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.56x. 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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Cheese and guac tacos
700 cals, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. White rice
165 cals, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
lunch prep - 1 days
1. Vegetarian chickpea sandwiches
685 cals, 32p, 79c, 17f (per meal)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1/3 medium (2-1/2" dia) (37g)
2 tsp (10mL)
2 tsp (10mL)
1/4 tbsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
4 slice (128g)
2/3 can (299g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Dinner roll
310 cals, 11p, 53c, 5f (per meal)
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.
1
Enjoy.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Couscous
555 cals, 19p, 109c, 1f (per meal)
1 box (5.8 oz) (151g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Crispy chik'n tenders
840 cals, 59p, 76c, 33f (per meal)
Recipe has been scaled from original by 3.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Peanut butter and jelly sandwich
765 cals, 23p, 110c, 21f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Celery and peanut butter
435 cals, 15p, 13c, 33f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Chickpea & chickpea pasta
860 cals, 40p, 76c, 31f (per meal)
1/2 tbsp (2g)
3/4 tbsp (11g)
3/4 tbsp (11mL)
3 clove(s) (9g)
3/4 can (336g)
3 oz (85g)
3/4 medium (2-1/2" dia) (83g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
1/4 lbs (95g)
5 tsp (25mL)
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. 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. Curried chickpea salad
645 cals, 38p, 50c, 21f (per meal)
4 oz (113g)
4 tbsp (48g)
4 stalk, small (5" long) (68g)
2 tsp (4g)
1/2 cup (140g)
4 tbsp (60mL)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
dinner prep - 2 days
1. Peanut tempeh
870 cals, 66p, 29c, 45f (per meal)
2 tbsp (8g)
4 tsp (20mL)
2 tbsp (30mL)
1/2 cup (129g)
1 lbs (454g)
Recipe has been scaled from original by 2x. 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. White rice
55 cals, 1p, 12c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days
1. Belizean rice & beans
1265 cals, 36p, 180c, 35f (per meal)
2 1/2 clove(s) (8g)
1/2 medium (2-1/2" dia) (48g)
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (52g)
14 tbsp (162g)
2/3 cup(s) (156mL)
7/8 can (392g)
2/3 cup (158mL)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.