2800 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2800 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 (2775cals, 193g protein, 280g net carbs, 75g fat 54g fiber per day) cannot be customized.
Day 1
2750cals, 194g protein, 305g net carbs, 61g fat 52g fiber per day
13 tender(s) (743cal, 53p, 67c, 29f)
2 serving(s) (467cal, 24p, 50c, 9f)
4 burger (1100cal, 44p, 165c, 20f)
1 cup(s) (95cal, 1p, 18c, 0f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2775cals, 199g protein, 307g net carbs, 61g fat 50g fiber per day
2 wrap(s) (853cal, 54p, 85c, 27f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
4 burger (1100cal, 44p, 165c, 20f)
1 cup(s) (95cal, 1p, 18c, 0f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2825cals, 178g protein, 310g net carbs, 81g fat 37g fiber per day
1 1/2 serving(s) (996cal, 47p, 151c, 16f)
2 slice(s) (252cal, 8p, 25c, 11f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
4 serving(s) (1038cal, 43p, 124c, 36f)
1 serving(s) (188cal, 7p, 6c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2800cals, 182g protein, 331g net carbs, 68g fat 36g fiber per day
1 1/2 serving(s) (996cal, 47p, 151c, 16f)
2 slice(s) (252cal, 8p, 25c, 11f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
13 nuggets (717cal, 40p, 67c, 29f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2750cals, 211g protein, 251g net carbs, 73g fat 64g fiber per day
12 lettuce wrap(s) (987cal, 77p, 78c, 26f)
2 serving(s) (242cal, 9p, 20c, 8f)
13 nuggets (717cal, 40p, 67c, 29f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2775cals, 196g protein, 213g net carbs, 93g fat 75g fiber per day
12 lettuce wrap(s) (987cal, 77p, 78c, 26f)
2 serving(s) (242cal, 9p, 20c, 8f)
1 1/2 serving(s) (641cal, 22p, 53c, 29f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
1 piece(s) (262cal, 9p, 43c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2775cals, 192g protein, 242g net carbs, 88g fat 62g fiber per day
2 burrito(s) (1046cal, 74p, 113c, 22f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1 1/2 serving(s) (641cal, 22p, 53c, 29f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
1 piece(s) (262cal, 9p, 43c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (51 items)
Vegetables and Vegetable Products
Ketchup
1 cup (302g)
Fresh parsley
18 sprigs (18g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (459g)
Onion
3 1/3 medium (2-1/2" dia) (365g)
Kale leaves
2 cup, chopped (80g)
Garlic
7 clove(s) (21g)
Broccoli
2 cup chopped (182g)
Red onion
2/3 medium (2-1/2" dia) (76g)
Carrots
2 3/4 small (5-1/2" long) (138g)
Romaine lettuce
2 1/2 head (1519g)
Cucumber
2/3 cucumber (8-1/4") (207g)
Bell pepper
3 small (222g)
Zucchini
1 1/2 large (485g)
Other
Meatless chik'n tenders
13 pieces (332g)
Veggie burger patty
8 patty (568g)
Mixed greens
1 3/4 package (5.5 oz) (272g)
Plant-based deli slices
14 slices (146g)
Vegan meatballs, frozen
9 meatball(s) (270g)
Vegan chik'n nuggets
26 nuggets (559g)
Coleslaw mix
6 cup (540g)
Italian seasoning
1/4 tbsp (3g)
Nutritional yeast
2 tsp (3g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Pasta sauce
3/4 jar (24 oz) (504g)
Barbecue sauce
9 1/2 fl oz (344g)
Salsa
4 tbsp (65g)
Spices and Herbs
Balsamic vinegar
1 tbsp (15mL)
Basil, dried
1/4 tbsp, leaves (1g)
Ground cumin
2 tsp (4g)
Legumes and Legume Products
Chickpeas, canned
2 1/2 can (1120g)
Hummus
4 tbsp (60g)
Firm tofu
1 lbs (454g)
Tempeh
1 1/2 lbs (680g)
Black beans
1/2 lbs (227g)
Baked Products
Hamburger buns
8 bun(s) (408g)
Flour tortillas
4 tortilla (approx 10" dia) (288g)
Bread
4 slice (128g)
Naan bread
5 piece(s) (450g)
Fruits and Fruit Juices
Blueberries
4 cup (592g)
Canned pineapple
2 cup, chunks (362g)
Lemon juice
6 tbsp (90mL)
Fats and Oils
Salad dressing
4 oz (113mL)
Olive oil
4 tsp (20mL)
Oil
2 1/2 oz (79mL)
Beverages
Water
21 cup(s) (5029mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (342g)
Seitan
6 oz (170g)
Nut and Seed Products
Pistachios, shelled
4 tbsp (31g)
Roasted cashews
3/4 cup, halves and whole (103g)
lunch prep - 1 days
1. Crispy chik'n tenders
743cal, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Veggie burger
1100cal, 44p, 165c, 20f (per meal)
4 patty (284g)
4 oz (113g)
4 tbsp (68g)
4 bun(s) (204g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
3. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Simple plant-based deli wrap
853cal, 54p, 85c, 27f (per meal)
4 tbsp (60g)
4 slice(s), thin/small (60g)
1 cup (30g)
2 tortilla (approx 10" dia) (144g)
14 slices (146g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Spaghetti and meatless meatballs
996cal, 47p, 151c, 16f (per meal)
9 meatball(s) (270g)
3/4 lbs (342g)
3/4 jar (24 oz) (504g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
3. Simple vegan garlic bread
252cal, 8p, 25c, 11f (per meal)
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days
1. Bbq tofu & pineapple bowl
1038cal, 43p, 124c, 36f (per meal)
1 tbsp (15mL)
1/2 cup (140g)
2 cup, chunks (362g)
1 lbs (454g)
2 cup chopped (182g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
dinner prep - 2 days
1. Chik'n nuggets
717cal, 40p, 67c, 29f (per meal)
Recipe has been scaled from original by 6.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and 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.
2. Tossed salad
242cal, 9p, 20c, 8f (per meal)
2 tbsp (30mL)
1/4 medium (2-1/2" dia) (28g)
1 small whole (2-2/5" dia) (91g)
1 small (5-1/2" long) (50g)
1 hearts (500g)
1/4 cucumber (8-1/4") (75g)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Lemony chickpea & zucchini bowl
641cal, 22p, 53c, 29f (per meal)
1/4 tbsp (3g)
3 tbsp (45mL)
3 clove(s) (9g)
1 1/2 can (672g)
1 1/2 large (485g)
1/4 tbsp, leaves (1g)
15 sprigs (15g)
6 tbsp (90mL)
3 medium (2-1/2" dia) (330g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini and the rest of the fresh parsley. Serve.
lunch prep - 1 days
1. Seitan & bean wrap
1046cal, 74p, 113c, 22f (per meal)
1 tsp (5mL)
2 tsp (3g)
1/2 cup (15g)
2 tsp (4g)
4 tbsp (65g)
1/2 lbs (227g)
2 tortilla (approx 10" dia) (144g)
6 oz (170g)
1
Heat oil in a pan over medium heat. Add the seitan strips and cook until browned and crispy, a few minutes on each side.
2
Remove seitan from the pan and set aside.
3
Add the black beans, salsa, cumin, and nutritional yeast to the skillet and cook for a few minutes until warmed through.
4
On the torilla, place the mixed greens in the center and top with seitan, and then bean mixture.
5
Wrap up tortilla and serve.
6
Leftover Notes: Once ingredients have cooled you can make the burrito, wrap it in plastic wrap, freeze it, and use the microwave when ready to reheat. Alternatively you can store seitan and bean mixtures in an airtight container in the fridge then reheat and make the burrito.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.