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 (2700cals, 187g protein, 267g net carbs, 77g fat 46g fiber per day) cannot be customized.
Day 1
2700cals, 183g protein, 319g net carbs, 41g fat 79g fiber per day
2 1/4 serving(s) (819cal, 34p, 126c, 9f)
2 container (261cal, 28p, 26c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 serving(s) (770cal, 35p, 94c, 16f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2700cals, 183g protein, 319g net carbs, 41g fat 79g fiber per day
2 1/4 serving(s) (819cal, 34p, 126c, 9f)
2 container (261cal, 28p, 26c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 serving(s) (770cal, 35p, 94c, 16f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2700cals, 172g protein, 230g net carbs, 109g fat 28g fiber per day
1 1/2 serving(s) (469cal, 14p, 40c, 27f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
2 serving(s) (347cal, 24p, 51c, 1f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
2 serving(s) (484cal, 28p, 13c, 34f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2700cals, 172g protein, 230g net carbs, 109g fat 28g fiber per day
1 1/2 serving(s) (469cal, 14p, 40c, 27f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
2 serving(s) (347cal, 24p, 51c, 1f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
2 serving(s) (484cal, 28p, 13c, 34f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2675cals, 226g protein, 210g net carbs, 90g fat 33g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/2 serving(s) (430cal, 13p, 87c, 2f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
2 container(s) (362cal, 17p, 63c, 5f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2725cals, 193g protein, 281g net carbs, 75g fat 40g fiber per day
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/2 serving(s) (430cal, 13p, 87c, 2f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
2 serving(s) (460cal, 9p, 19c, 31f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2700cals, 184g protein, 277g net carbs, 77g fat 37g fiber per day
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
2 serving(s) (460cal, 9p, 19c, 31f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (49 items)
Other
Cottage cheese & fruit cup
6 container (1020g)
Curry paste
1 tbsp (15g)
Coleslaw mix
3 cup (270g)
Vegan sausage
6 sausage (600g)
Sub roll(s)
1 1/2 roll(s) (128g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Lemon juice
3/4 tbsp (11mL)
Avocados
2 avocado(s) (402g)
Lemon
2 small (116g)
Legumes and Legume Products
Chickpeas, canned
3 1/2 can (1568g)
White beans, canned
2 can(s) (878g)
Lentils, raw
1 1/2 cup (288g)
Tempeh
6 oz (170g)
Vegetables and Vegetable Products
Fresh parsley
12 sprigs (12g)
Tomatoes
8 medium whole (2-3/5" dia) (964g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Onion
3 medium (2-1/2" dia) (331g)
Garlic
10 clove(s) (30g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Carrots
4 large (288g)
Broccoli
3/4 cup chopped (68g)
Kale leaves
2 bunch (340g)
Bell pepper
3/4 small (56g)
Spices and Herbs
Ground cumin
1/2 tbsp (3g)
Balsamic vinegar
2 tbsp (30mL)
Salt
3 g (3g)
Black pepper
1 1/2 dash (0g)
Fresh basil
4 tbsp, chopped (11g)
Fats and Oils
Oil
2 oz (59mL)
Olive oil
2 1/4 tbsp (34mL)
Balsamic vinaigrette
4 tbsp (60mL)
Cereal Grains and Pasta
Instant couscous, flavored
1 1/2 box (5.8 oz) (247g)
Uncooked dry pasta
3/4 lbs (342g)
Seitan
1/4 lbs (128g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Vegetable broth
1 cup(s) (mL)
Pizza sauce
6 tbsp (95g)
Hot sauce
1/2 tbsp (8mL)
Pasta sauce
3/4 jar (24 oz) (504g)
Beverages
Water
22 1/2 cup(s) (5333mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Dairy and Egg Products
Whole milk
5 1/2 cup(s) (1320mL)
Cheese
3 oz (84g)
Fresh mozzarella cheese
1/2 lbs (227g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Baked Products
Naan bread
4 1/2 piece(s) (405g)
Nut and Seed Products
Coconut milk, canned
3/4 cup (180mL)
Sunflower kernels
1 1/2 oz (46g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/2 pouch (~5.6 oz) (237g)
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
819cal, 34p, 127c, 10f (per meal)
1 1/2 can (672g)
3/4 tbsp (11mL)
6 sprigs (6g)
1 1/2 roma tomato (120g)
3/4 cucumber (8-1/4") (226g)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1 1/2 box (5.8 oz) (247g)
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)
4 clove(s) (12g)
2 tbsp (30mL)
1 cup(s) (mL)
2 can(s) (878g)
2 medium (2-1/2" dia) (220g)
2 stalk, medium (7-1/2" - 8" long) (80g)
4 large (288g)
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)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
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)
6 tbsp, shredded (42g)
1 1/2 piece(s) (135g)
2 1/4 tbsp (34mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
4 1/2 clove(s) (14g)
6 tbsp (95g)
3/4 cup chopped (68g)
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 tbsp (15g)
3/4 cup (180mL)
1 dash (1g)
1 cup(s) (237mL)
1/2 cup (96g)
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, chopped (5g)
2 tbsp (30mL)
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)
1 1/2 clove (5g)
1 tbsp (15mL)
1 1/2 tbsp (18g)
1/2 tbsp (8mL)
3 cup (270g)
6 oz (170g)
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 avocado(s) (402g)
2 small (116g)
2 bunch (340g)
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 slice (1 oz each) (42g)
1/4 lbs (128g)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
3/4 tbsp (11mL)
1 1/2 roll(s) (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.