7-day meal plan with recipes and a grocery list
2700 calorie intermittent fasting vegetarian meal plan
2700calories
187gprotein
267gnet carbs
77gfat
per day
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Customize it first
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 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.Day 1
2700cals, 183g protein, 319g net carbs, 41g fat 79g fiber per day
Lunch
Spiced chickpea tabbouleh bowl
2 1/4 serving(s) · 819cal, 34p, 126c, 9f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Dinner
White bean cassoulet
2 serving(s) · 770cal, 35p, 94c, 16f
Easy chickpea salad
2 serving(s) · 467cal, 24p, 50c, 9f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 2
2700cals, 183g protein, 319g net carbs, 41g fat 79g fiber per day
Lunch
Spiced chickpea tabbouleh bowl
2 1/4 serving(s) · 819cal, 34p, 126c, 9f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Dinner
White bean cassoulet
2 serving(s) · 770cal, 35p, 94c, 16f
Easy chickpea salad
2 serving(s) · 467cal, 24p, 50c, 9f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 3
2700cals, 172g protein, 230g net carbs, 109g fat 28g fiber per day
Lunch
Flatbread broccoli pizza
1 1/2 serving(s) · 469cal, 14p, 40c, 27f
Lentils
2 serving(s) · 347cal, 24p, 51c, 1f
Milk
2 1/2 cup(s) · 373cal, 19p, 29c, 20f
Dinner
Curried lentils
3/4 serving(s) · 362cal, 14p, 30c, 19f
Naan bread
1 1/2 piece(s) · 393cal, 13p, 65c, 8f
Simple mozzarella and tomato salad
2 serving(s) · 484cal, 28p, 13c, 34f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 4
2700cals, 172g protein, 230g net carbs, 109g fat 28g fiber per day
Lunch
Flatbread broccoli pizza
1 1/2 serving(s) · 469cal, 14p, 40c, 27f
Lentils
2 serving(s) · 347cal, 24p, 51c, 1f
Milk
2 1/2 cup(s) · 373cal, 19p, 29c, 20f
Dinner
Curried lentils
3/4 serving(s) · 362cal, 14p, 30c, 19f
Naan bread
1 1/2 piece(s) · 393cal, 13p, 65c, 8f
Simple mozzarella and tomato salad
2 serving(s) · 484cal, 28p, 13c, 34f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 5
2675cals, 226g protein, 210g net carbs, 90g fat 33g fiber per day
Lunch
Vegan sausage
3 sausage(s) · 804cal, 84p, 32c, 36f
Flavored rice mix
1 1/2 serving(s) · 430cal, 13p, 87c, 2f
Dinner
Crack slaw with tempeh
1 1/2 serving(s) · 633cal, 43p, 24c, 32f
Sunflower seeds
1 serving(s) · 180cal, 9p, 2c, 14f
Lowfat yogurt
2 container(s) · 362cal, 17p, 63c, 5f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 6
2725cals, 193g protein, 281g net carbs, 75g fat 40g fiber per day
Lunch
Vegan sausage
3 sausage(s) · 804cal, 84p, 32c, 36f
Flavored rice mix
1 1/2 serving(s) · 430cal, 13p, 87c, 2f
Dinner
Pasta with store-bought sauce
1 1/2 serving(s) · 766cal, 26p, 142c, 6f
Simple kale & avocado salad
2 serving(s) · 460cal, 9p, 19c, 31f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 7
2700cals, 184g protein, 277g net carbs, 77g fat 37g fiber per day
Lunch
Seitan philly cheesesteak
1 1/2 sub(s) · 856cal, 56p, 83c, 31f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Dinner
Pasta with store-bought sauce
1 1/2 serving(s) · 766cal, 26p, 142c, 6f
Simple kale & avocado salad
2 serving(s) · 460cal, 9p, 19c, 31f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Grocery List (49 items)
Cereal Grains and Pasta
Instant couscous, flavored
1 1/2 box (5.8 oz)
Uncooked dry pasta
3/4 lbs
Seitan
1/4 lbs
Fats and Oils
Oil
2 oz
Olive oil
2 1/4 tbsp
Balsamic vinaigrette
4 tbsp
Spices and Herbs
Ground cumin
1/2 tbsp
Balsamic vinegar
2 tbsp
Black pepper
1 1/2 dash
Salt
3 g
Fresh basil
4 tbsp, chopped
Fruits and Fruit Juices
Lemon juice
3/4 tbsp
Apples
2 medium (3" dia)
Avocados
2 avocado(s)
Lemon
2 small
34 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
819cal, 34p, 127c, 10f (per meal)
1 1/2 box (5.8 oz) (247g)
1/4 tbsp (4mL)
1/2 tbsp (3g)
3/4 tbsp (11mL)
3/4 cucumber (8-1/4") (226g)
1 1/2 can(s) (672g)
1 1/2 roma tomato (120g)
6 sprigs (6g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
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.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. White bean cassoulet
770cal, 35p, 94c, 16f (per meal)
1 cup(s) (mL)
2 tbsp (30mL)
4 large (288g)
4 clove(s) (12g)
2 stalk, medium (7-1/2" - 8" long) (80g)
2 medium (2-1/2" dia) (220g)
2 can(s) (878g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
2 tbsp (30mL)
2 tbsp (2mL)
2 can(s) (896g)
1 small (70g)
2 cup cherry tomatoes (298g)
6 sprigs (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Flatbread broccoli pizza
469cal, 14p, 40c, 27f (per meal)
3/4 cup chopped (68g)
6 tbsp (95g)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 1/4 tbsp (34mL)
1 1/2 piece(s) (135g)
6 tbsp, shredded (42g)
4 1/2 clove(s) (14g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
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. Curried lentils
362cal, 14p, 30c, 19f (per meal)
1/2 cup (96g)
1 cup(s) (237mL)
1 dash (1g)
3/4 cup (180mL)
1 tbsp (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
3. Simple mozzarella and tomato salad
484cal, 28p, 13c, 34f (per meal)
2 tbsp (30mL)
2 tbsp, chopped (5g)
4 oz (113g)
1 1/2 large whole (3" dia) (273g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Crack slaw with tempeh
633cal, 43p, 24c, 32f (per meal)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
6 oz (170g)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. 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 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. Flavored rice mix
430cal, 13p, 87c, 2f (per meal)
1 1/2 pouch (~5.6 oz) (237g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Pasta with store-bought sauce
766cal, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple kale & avocado salad
460cal, 9p, 19c, 31f (per meal)
2 bunch (340g)
2 avocado(s) (402g)
2 small (116g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Seitan philly cheesesteak
856cal, 56p, 83c, 31f (per meal)
1 1/2 roll(s) (128g)
3/4 tbsp (11mL)
1 1/2 slice (1 oz each) (42g)
3/8 medium (2-1/2" dia) (41g)
3/4 small (56g)
1/4 lbs (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
3. Cottage cheese & fruit cup
261cal, 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.
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