2800 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 2800 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 (2725cal, 196g protein, 201g net carbs, 106g fat, 48g fiber per day) cannot be customized.
Day 1
2775cal, 189g protein, 229g net carbs, 108g fat, 29g fiber
3 serving(s) (1015cal, 84p, 116c, 19f)
1 2/3 serving(s) (316cal, 6p, 23c, 21f)
1 1/2 serving(s) (757cal, 34p, 27c, 53f)
1 2/3 serving(s) (405cal, 6p, 61c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2750cal, 226g protein, 210g net carbs, 100g fat, 29g fiber
12 oz seitan (892cal, 97p, 57c, 30f)
2 1/2 serving(s) (434cal, 30p, 63c, 1f)
1 1/2 serving(s) (757cal, 34p, 27c, 53f)
1 2/3 serving(s) (405cal, 6p, 61c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2725cal, 194g protein, 145g net carbs, 131g fat, 46g fiber
2 serving(s) (779cal, 31p, 65c, 37f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 cup(s) (393cal, 9p, 4c, 37f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2725cal, 194g protein, 145g net carbs, 131g fat, 46g fiber
2 serving(s) (779cal, 31p, 65c, 37f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 cup(s) (393cal, 9p, 4c, 37f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2800cal, 192g protein, 211g net carbs, 90g fat, 90g fiber
4 serving(s) (934cal, 48p, 100c, 18f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
3 1/2 serving(s) (955cal, 47p, 98c, 25f)
4 stick(s) (331cal, 27p, 6c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2700cal, 197g protein, 225g net carbs, 93g fat, 43g fiber
14 tender(s) (800cal, 57p, 72c, 32f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
1 serving(s) (190cal, 3p, 14c, 12f)
3 1/2 serving(s) (955cal, 47p, 98c, 25f)
4 stick(s) (331cal, 27p, 6c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2700cal, 180g protein, 241g net carbs, 87g fat, 55g fiber
14 tender(s) (800cal, 57p, 72c, 32f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
1 serving(s) (190cal, 3p, 14c, 12f)
2 1/2 serving(s) (933cal, 39p, 83c, 32f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (47 items)
Cereal Grains and Pasta
Seitan
1 1/3 lbs (595g)
Long-grain white rice
2 cup (367g)
Fats and Oils
Oil
1/3 lbs (158mL)
Raspberry walnut vinaigrette
5 tbsp (74mL)
Olive oil
3/8 tsp (2mL)
Other
Teriyaki sauce
6 1/3 oz (150mL)
Vegan sausage
6 sausage (600g)
Meatless chik'n tenders
28 pieces (714g)
Vegetables and Vegetable Products
Frozen mixed veggies
3/4 package (10 oz ea) (216g)
Fresh spinach
2 1/4 10oz package (638g)
Tomato paste
1/3 cup (88g)
Garlic
14 clove(s) (42g)
Jalapeno pepper
3 pepper (42g)
Fresh ginger
3 inch (2.5cm) cube (15g)
Onion
4 medium (2-1/2" dia) (430g)
Kale leaves
26 oz (733g)
Fresh parsley
6 sprigs (6g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (329g)
Ketchup
1/2 cup (119g)
Bell pepper
1 1/4 large (205g)
Fruits and Fruit Juices
Dried cranberries
5 tbsp (49g)
Lemon juice
1/2 cup (105mL)
Raspberries
2 cup (246g)
Lemon
1 1/4 small (73g)
Avocados
1 1/2 avocado(s) (302g)
Lime juice
1/2 tbsp (8mL)
Nut and Seed Products
Walnuts
1/3 lbs (148g)
Coconut milk, canned
1 cup (240mL)
Almonds
2 1/2 oz (75g)
Dairy and Egg Products
Romano cheese
1 tbsp (6g)
Butter
2 1/2 tbsp (36g)
String cheese
8 stick (224g)
Spices and Herbs
Black pepper
1 tsp, ground (3g)
Salt
2 tsp (12g)
Curry powder
2 tbsp (12g)
Ground cumin
11 3/4 g (12g)
Crushed red pepper
2 tsp (4g)
Balsamic vinegar
2 tbsp (30mL)
Garlic powder
1 dash (0g)
Paprika
2 1/2 tsp (6g)
Beverages
Water
30 1/2 cup(s) (7243mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Legumes and Legume Products
Firm tofu
1 1/3 lbs (595g)
Lentils, raw
2 cup (376g)
Chickpeas, canned
6 3/4 can (3024g)
Soups, Sauces, and Gravies
Vegetable broth
14 cup(s) (mL)
Apple cider vinegar
2 tbsp (2mL)
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
1015 cals, 84p, 116c, 19f (per meal)
1/2 lbs (255g)
3/4 tbsp (11mL)
4 tbsp (60mL)
3/4 package (10 oz ea) (216g)
6 tbsp (69g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Cranberry spinach salad
315 cals, 6p, 23c, 21f (per meal)
2 1/4 tbsp (22g)
2 1/4 tbsp, chopped (16g)
3/8 6oz package (71g)
2 1/4 tbsp (33mL)
1 1/4 tsp (3g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
dinner prep - 2 days
1. Tofu palak curry
755 cals, 34p, 27c, 53f (per meal)
3 tbsp (45mL)
3/4 cup(s) (178mL)
2 tbsp (30mL)
3/4 lbs (340g)
1 cup (240mL)
3 tbsp (48g)
3 clove(s) (9g)
3 pepper (42g)
3 inch (2.5cm) cube (15g)
1 1/2 medium (2-1/2" dia) (165g)
2 tbsp (12g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
On a baking sheet, add tofu, just half of the curry powder, just half of the oil, and some salt and pepper. Toss until evenly coated. Bake 15-20 minutes until golden. Transfer to a plate and set aside.
3
Heat remaining half of the oil in a saucepan over medium heat. Add the onion, ginger, jalapeno, and garlic and cook until softened, 3-5 minutes.
4
Stir in tomato paste and the remaining half of the curry powder. Cook until fragrant, about 1 minute.
5
To the saucepan add the coconut milk, water, and some salt and pepper. Bring to a boil. Add in spinach and stir. Reduce heat to low and cover. Cook until spinach wilts, about 3-5 minutes.
6
Transfer palak sauce to a blender. Add lemon juice and some salt and pulse until partially smooth, about 3-5 pulses.
7
Serve tofu with palak sauce.
2. Buttery white rice
405 cals, 6p, 61c, 15f (per meal)
1/2 tsp, ground (1g)
2 1/2 tbsp (36g)
1 tsp (5g)
1 2/3 cup(s) (395mL)
13 1/3 tbsp (154g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Teriyaki seitan wings
890 cals, 97p, 57c, 30f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Lentils
435 cals, 30p, 63c, 1f (per meal)
Recipe has been scaled from original by 0.63x. 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.
lunch prep - 2 days
1. Lentil kale salad
780 cals, 31p, 65c, 37f (per meal)
2 tsp (4g)
4 cup(s) (948mL)
2 tsp (4g)
4 clove(s) (12g)
4 tbsp (60mL)
4 tbsp, slivered (27g)
4 tbsp (60mL)
6 cup, chopped (240g)
1 cup (192g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
3. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Vegan sausage
805 cals, 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. White rice
110 cals, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. 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. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. 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.
dinner prep - 2 days
1. Chickpea & kale soup
955 cals, 47p, 98c, 25f (per meal)
3 1/2 tsp (18mL)
7 clove(s) (21g)
14 cup(s) (mL)
7 cup, chopped (280g)
3 1/2 can (1568g)
Recipe has been scaled from original by 3.5x. 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.
lunch prep - 1 days
1. Easy chickpea salad
935 cals, 48p, 100c, 18f (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!
lunch prep - 2 days
1. Crispy chik'n tenders
800 cals, 57p, 72c, 32f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Cranberry spinach salad
190 cals, 3p, 14c, 12f (per meal)
2 2/3 tbsp (27g)
2 2/3 tbsp, chopped (19g)
1/2 6oz package (85g)
2 2/3 tbsp (40mL)
1/2 tbsp (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
3. White rice
145 cals, 3p, 32c, 0f (per meal)
1/2 cup (82g)
7/8 cup(s) (211mL)
1/2 tsp (3g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. 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.
dinner prep - 1 days
1. Spanish chickpeas
935 cals, 39p, 83c, 32f (per meal)
1 1/4 tbsp (8g)
2 1/2 tsp (6g)
1 1/4 tbsp (19mL)
1 1/4 cup(s) (296mL)
5 oz (142g)
1 1/4 can (560g)
2 1/2 tbsp (40g)
1 1/4 large (205g)
1 1/4 large (188g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.