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 (2775cals, 183g protein, 279g net carbs, 78g fat 54g fiber per day) cannot be customized.
Day 1
2850cals, 181g protein, 313g net carbs, 72g fat 53g fiber per day
2 wrap(s) (853cal, 54p, 85c, 27f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (287cal, 8p, 58c, 1f)
2 sweet potato(es) (977cal, 30p, 128c, 23f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2750cals, 182g protein, 277g net carbs, 79g fat 53g fiber per day
3 serving(s) (970cal, 38p, 121c, 24f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2750cals, 182g protein, 277g net carbs, 79g fat 53g fiber per day
3 serving(s) (970cal, 38p, 121c, 24f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2675cals, 170g protein, 260g net carbs, 93g fat 27g fiber per day
2 wrap(s) (963cal, 36p, 122c, 31f)
1 container (139cal, 20p, 8c, 3f)
1 1/3 serving(s) (974cal, 35p, 118c, 35f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2775cals, 181g protein, 274g net carbs, 73g fat 74g fiber per day
2 serving(s) (874cal, 33p, 87c, 30f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 serving(s) (744cal, 41p, 98c, 16f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2775cals, 181g protein, 274g net carbs, 73g fat 74g fiber per day
2 serving(s) (874cal, 33p, 87c, 30f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 serving(s) (744cal, 41p, 98c, 16f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2775cals, 205g protein, 277g net carbs, 75g fat 44g fiber per day
4 can(s) (988cal, 72p, 93c, 27f)
1 cake(s) (240cal, 8p, 12c, 17f)
1 1/2 serving(s) (996cal, 47p, 151c, 16f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (62 items)
Dairy and Egg Products
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Whole milk
2 cup(s) (480mL)
Fresh mozzarella cheese
2 2/3 oz (76g)
Parmesan cheese
1/3 cup (33g)
Butter
2 tbsp (28g)
Nonfat greek yogurt, plain
1 container (175g)
String cheese
6 stick (168g)
Legumes and Legume Products
Hummus
3/4 cup (180g)
Chickpeas, canned
5 can (2240g)
Firm tofu
3 lbs (1418g)
Soy sauce
6 tbsp (90mL)
White beans, canned
3 cup (786g)
Lentils, raw
13 1/4 tbsp (160g)
Peanut butter
2 tbsp (32g)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (744g)
Shallots
4 clove(s) (227g)
Sweet potatoes
4 1/2 sweetpotato, 5" long (945g)
Frozen broccoli
6 cup (546g)
Garlic
7 1/3 clove(s) (22g)
Bell pepper
3 medium (357g)
Frozen corn kernels
3 cup (408g)
Fresh spinach
1 10oz package (309g)
Pickles
8 slices (56g)
Fresh parsley
6 sprigs (6g)
Onion
1 small (70g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Cucumber
1 cucumber (8-1/4") (301g)
Other
Mixed greens
1 cup (30g)
Plant-based deli slices
14 slices (146g)
Balsamic glaze
1 tbsp (15mL)
Sesame oil
3 tbsp (45mL)
Sriracha chili sauce
3 tbsp (45g)
Coleslaw mix
4 oz (113g)
Protein greek yogurt, flavored
1 container (150g)
Snow peas
1/2 cup (43g)
Vegan meatballs, frozen
16 1/2 meatball(s) (495g)
Baked Products
Flour tortillas
4 tortilla (approx 10" dia) (288g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2 pouch (~5.6 oz) (305g)
Fats and Oils
Oil
3 1/4 oz (100mL)
Balsamic vinaigrette
4 tsp (19mL)
Olive oil
1 tbsp (15mL)
Beverages
Water
21 cup(s) (5044mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Nut and Seed Products
Sesame seeds
2 tbsp (18g)
Cereal Grains and Pasta
Cornstarch
1/2 cup (72g)
Uncooked dry pasta
2/3 lbs (323g)
Sweets
Sugar
6 tbsp (78g)
Fruits and Fruit Juices
Orange
5 1/2 orange (826g)
Lemon juice
2 1/2 fl oz (73mL)
Spices and Herbs
Salt
1/2 tsp (3g)
Fresh basil
4 tsp, chopped (4g)
Black pepper
1/2 tbsp, ground (3g)
Balsamic vinegar
2 tbsp (30mL)
Garlic powder
2 tsp (6g)
Ground cumin
4 tsp (8g)
Red wine vinegar
1 tsp (5mL)
Dried dill weed
1 tsp (1g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (72g)
Apple cider vinegar
2 tbsp (2mL)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Pasta sauce
3/8 jar (24 oz) (252g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
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. Flavored rice mix
287cal, 8p, 58c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Chickpea stuffed sweet potato
977cal, 30p, 128c, 23f (per meal)
1 tbsp (15mL)
1 tbsp (15mL)
1 clove(s) (57g)
1 can (448g)
2 sweetpotato, 5" long (420g)
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
6
Drizzle with balsamic glaze and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Sesame orange tofu
1132cal, 55p, 106c, 52f (per meal)
3 tbsp (45mL)
2 tbsp (18g)
1/2 cup (72g)
2 1/2 lbs (1191g)
3 tbsp (45g)
6 tbsp (78g)
6 tbsp (90mL)
1 1/2 fruit (2-7/8" dia) (210g)
6 clove(s) (18g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Broccoli
87cal, 8p, 6c, 0f (per meal)
6 cup (546g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. White bean succotash
970cal, 38p, 121c, 24f (per meal)
3 tbsp (45mL)
3 tbsp (45mL)
3 clove(s) (170g)
3 medium (357g)
3 cup (786g)
3 cup (408g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat about 1/4 of the oil in a skillet over medium heat. Add the corn, shallot, and a pinch of salt, and cook until softened, about 2-4 minutes.
2
Transfer the corn mixture to a medium bowl and stir in the white beans, bell pepper, remaining oil, and lemon juice. Season with salt and pepper to taste, and serve.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 1 days
1. Spinach parmesan pasta
974cal, 36p, 118c, 36f (per meal)
1/4 cup(s) (53mL)
1/2 tbsp, ground (3g)
1/3 tsp (2g)
1/3 cup (33g)
2/3 10oz package (189g)
1 1/3 clove(s) (4g)
2 tbsp (28g)
1/3 lbs (152g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple mozzarella and tomato salad
322cal, 19p, 9c, 23f (per meal)
4 tsp, chopped (4g)
4 tsp (20mL)
2 2/3 oz (76g)
1 large whole (3" dia) (182g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 1 days
1. Bbq tofu & sweet potato wrap
963cal, 36p, 122c, 31f (per meal)
8 slices (56g)
1/2 lbs (227g)
1/2 sweetpotato, 5" long (105g)
4 tbsp (72g)
2 tortilla (approx 10" dia) (144g)
2 tsp (10mL)
2 tbsp (35g)
4 oz (113g)
1
Preheat oven to 450°F (230°C).
2
Combine tofu, sweet potato, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake 12-15 minutes until tofu is crispy and potatoes are soft. Add barbecue sauce and toss to evenly coat. Cook another 3-5 minutes until sticky.
4
Combine coleslaw, greek yogurt, and some salt and pepper to a small bowl. Toss.
5
Place barbecued tofu and sweet potato on a tortilla. Top with slaw and pickles. Roll up and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Rice pilaf with meatless meatballs
744cal, 41p, 98c, 16f (per meal)
1/2 cup (43g)
12 cherry tomatoes (204g)
12 meatball(s) (360g)
1 box (8 oz) (226g)
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. 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!
lunch prep - 2 days
1. Chickpea & sweet potato salad
874cal, 33p, 87c, 30f (per meal)
2 tsp (6g)
4 tsp (8g)
2 tbsp (30mL)
4 tsp (20mL)
1/2 cup (120g)
4 cup(s) (120g)
2 sweetpotato, 5" long (420g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C) and line a baking tray with parchment paper; set aside.
2
Toss cubed sweet potatoes with half of the oil and season with some salt and pepper. Spread them in the baking sheet and bake for 10 minutes.
3
Meanwhile, toss the chickpeas in the remaining half of the oil and season with the cumin, garlic powder and some salt.
4
When sweet potato timer is up, remove them from the oven and toss them and move them over to one side of the baking sheet. Add the chickpeas to the open side of the baking sheet and bake for 10 minutes until sweet potatoes are soft and chickpeas are golden. Set aside to slightly cool.
5
Prepare the dressing by mixing together the hummus with the lemon juice and some salt/pepper to taste. Add a splash of water, if desired, to make it more of a dressing-like consistency.
6
Assemble salad by tossing spinach with sweet potatoes and chickpeas. Drizzle hummus dressing on top and serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
988cal, 72p, 93c, 27f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
dinner prep - 1 days
1. Spaghetti and meatless meatballs
996cal, 47p, 151c, 16f (per meal)
4 1/2 meatball(s) (135g)
6 oz (171g)
3/8 jar (24 oz) (252g)
Recipe has been scaled from original by 0.38x. 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 Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.