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 (2775cal, 190g protein, 236g net carbs, 92g fat, 63g fiber per day) cannot be customized.
Day 1
2750cal, 189g protein, 273g net carbs, 65g fat, 81g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
2 1/3 serving(s) (372cal, 17p, 11c, 20f)
3 serving(s) (1306cal, 45p, 184c, 28f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2750cal, 187g protein, 249g net carbs, 82g fat, 69g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
2 1/3 serving(s) (372cal, 17p, 11c, 20f)
2 flatbread(s) (1260cal, 44p, 148c, 45f)
1 cup(s) (95cal, 1p, 18c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2850cal, 194g protein, 266g net carbs, 96g fat, 37g fiber
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
2 1/3 cup(s) (267cal, 4p, 59c, 1f)
2 flatbread(s) (1260cal, 44p, 148c, 45f)
1 cup(s) (95cal, 1p, 18c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2750cal, 189g protein, 192g net carbs, 124g fat, 29g fiber
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
2 1/3 cup(s) (267cal, 4p, 59c, 1f)
2 serving(s) (964cal, 36p, 80c, 50f)
2 1/3 serving(s) (297cal, 3p, 12c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2775cal, 203g protein, 227g net carbs, 90g fat, 63g fiber
2 serving(s) (1010cal, 65p, 122c, 8f)
2 slice(s) (252cal, 8p, 25c, 11f)
24 1/2 oz (882cal, 54p, 41c, 55f)
1 sweet potato (309cal, 3p, 36c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2775cal, 180g protein, 205g net carbs, 108g fat, 66g fiber
2 1/3 serving(s) (908cal, 45p, 116c, 10f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
24 1/2 oz (882cal, 54p, 41c, 55f)
1 sweet potato (309cal, 3p, 36c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2800cal, 187g protein, 240g net carbs, 79g fat, 96g fiber
2 1/3 serving(s) (908cal, 45p, 116c, 10f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (47 items)
Cereal Grains and Pasta
Quinoa, uncooked
2 1/4 cup (375g)
Long-grain white rice
3/4 cup (139g)
Cornstarch
1/2 cup (56g)
Beverages
Water
26 1/2 cup(s) (6281mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Vegetables and Vegetable Products
Collard greens
2 1/3 lbs (1058g)
Garlic
20 clove(s) (60g)
Fresh parsley
6 tbsp chopped (23g)
Onion
4 2/3 medium (2-1/2" dia) (513g)
Tomatoes
6 medium whole (2-3/5" dia) (736g)
Broccoli
6 cup chopped (546g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Frozen corn kernels
56 tsp (159g)
Kale leaves
2 1/2 cup, chopped (100g)
Fats and Oils
Oil
1/2 lbs (220mL)
Olive oil
1 1/2 oz (48mL)
Spices and Herbs
Salt
1 tbsp (17g)
Crushed red pepper
1 tsp (2g)
Black pepper
1 tsp, ground (3g)
Lemon pepper
1 3/4 tsp (4g)
Cayenne pepper
1/4 tsp (1g)
Ground cumin
1 tsp (2g)
Garlic powder
1/4 tbsp (2g)
Legumes and Legume Products
Vegetarian burger crumbles
4 cup (400g)
Chickpeas, canned
2 3/4 can (1232g)
Hummus
1 cup (246g)
Lentils, raw
1 cup (200g)
Firm tofu
3 lbs (1389g)
Black beans
2 1/3 can(s) (1024g)
Fruits and Fruit Juices
Blueberries
2 cup (296g)
Lemon juice
2 tbsp (30mL)
Fruit juice
37 1/3 fl oz (1120mL)
Lemon
3 1/2 small (203g)
Lime juice
3 tbsp (45mL)
Avocados
1 1/2 avocado(s) (302g)
Other
Mixed greens
4 oz (113g)
Vegan sausage
5 sausage (500g)
Frozen cauliflower
3 3/4 cup (425g)
Italian seasoning
1 3/4 tsp (6g)
Curry paste
4 tsp (20g)
Lentil pasta
1/2 lbs (227g)
Baked Products
Naan bread
4 large (504g)
Bread
2 slice (64g)
Nut and Seed Products
Coconut milk, canned
1 cup (240mL)
Sunflower kernels
1 1/2 oz (43g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (336g)
Vegetable broth
6 3/4 cup(s) (mL)
lunch prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Garlic collard greens
370 cals, 17p, 11c, 20f (per meal)
2 1/3 lbs (1058g)
2 1/3 tbsp (35mL)
7 clove(s) (21g)
1/2 tsp (3g)
Recipe has been scaled from original by 2.33x. 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.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Herby chickpeas over rice
1305 cals, 45p, 184c, 28f (per meal)
1 tbsp (15mL)
6 tbsp chopped (23g)
1 1/2 medium (2-1/2" dia) (165g)
3/4 cup (139g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
3
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
4
Turn off heat and stir in parsley
5
Serve chickpea mixture over rice.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Broccoli & hummus flatbread
1260 cals, 44p, 148c, 45f (per meal)
4 tsp (20mL)
4 dash (1g)
1/2 cup (123g)
2 oz (57g)
2 clove (6g)
1 tbsp (15mL)
2 large (252g)
3 cup chopped (273g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Combine chopped broccoli, garlic, just half of the oil, and some salt and pepper on a baking sheet. Toss. Roast 10-15 minutes until broccoli is tender.
3
Place naan directly on oven rack and bake until crisp, 4-5 minutes.
4
Toss greens with lemon juice, remaining oil, and some salt and pepper.
5
Spread hummus on naan. Top with broccoli, greens, a sprinkle of crushed red pepper. Slice naan flatbread and serve.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
900 cals, 73p, 39c, 48f (per meal)
2 1/2 small (175g)
5 sausage (500g)
2 1/2 tbsp (38mL)
3 3/4 cup (425g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 1 days
1. Curried lentils
965 cals, 36p, 80c, 50f (per meal)
2/3 cup (128g)
1 1/3 cup(s) (316mL)
1 1/3 dash (1g)
1 cup (240mL)
4 tsp (20g)
Recipe has been scaled from original by 0.33x. 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.
2. Sauteed garlic & herb tomatoes
295 cals, 3p, 12c, 24f (per meal)
1 dash, ground (0g)
1 3/4 tbsp (26mL)
1 1/6 clove(s) (3g)
1 1/6 pint, cherry tomatoes (348g)
1 3/4 tsp (6g)
1/2 tsp (3g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
dinner prep - 2 days
1. Lemon pepper tofu
880 cals, 54p, 41c, 55f (per meal)
1 3/4 tsp (4g)
1/4 cup (53mL)
1/2 cup (56g)
3 1/2 small (203g)
3 lbs (1389g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Lentil pasta
1010 cals, 65p, 122c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple vegan garlic bread
250 cals, 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.
lunch prep - 2 days
1. Quinoa and black beans
910 cals, 46p, 116c, 10f (per meal)
1/4 tsp, ground (1g)
1/2 tsp (3g)
1/4 tsp (1g)
1 3/4 cup(s) (mL)
3 1/2 clove(s) (10g)
1 tsp (6mL)
1 1/6 medium (2-1/2" dia) (128g)
14 tbsp (149g)
1 tsp (2g)
56 tsp (159g)
2 1/3 can(s) (1024g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
2. Tomato and avocado salad
350 cals, 5p, 10c, 28f (per meal)
3 tbsp minced (45g)
3 tbsp (45mL)
1 1/2 avocado(s) (302g)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 tbsp (11mL)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Chickpea & kale soup
680 cals, 34p, 70c, 18f (per meal)
1 1/4 tsp (6mL)
2 1/2 clove(s) (8g)
5 cup(s) (mL)
2 1/2 cup, chopped (100g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. 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.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
