2900 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2900 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 (2875cals, 229g protein, 211g net carbs, 99g fat 56g fiber per day) cannot be customized.
Day 1
2875cals, 213g protein, 142g net carbs, 144g fat 37g fiber per day
21 oz tofu (1119cal, 56p, 74c, 65f)
1 serving(s) (138cal, 2p, 12c, 7f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
2900cals, 215g protein, 264g net carbs, 82g fat 62g fiber per day
2 1/4 serving(s) (876cal, 35p, 73c, 42f)
3 peach(es) (198cal, 4p, 36c, 1f)
1 bar(s) (204cal, 10p, 12c, 12f)
3 1/2 serving(s) (997cal, 72p, 120c, 17f)
2 serving(s) (242cal, 9p, 20c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2900cals, 215g protein, 264g net carbs, 82g fat 62g fiber per day
2 1/4 serving(s) (876cal, 35p, 73c, 42f)
3 peach(es) (198cal, 4p, 36c, 1f)
1 bar(s) (204cal, 10p, 12c, 12f)
3 1/2 serving(s) (997cal, 72p, 120c, 17f)
2 serving(s) (242cal, 9p, 20c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2850cals, 245g protein, 164g net carbs, 109g fat 61g fiber per day
3 1/2 serving(s) (1257cal, 94p, 57c, 62f)
2 gyro(s) (831cal, 51p, 75c, 32f)
4 serving(s) (392cal, 15p, 28c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2850cals, 245g protein, 164g net carbs, 109g fat 61g fiber per day
3 1/2 serving(s) (1257cal, 94p, 57c, 62f)
2 gyro(s) (831cal, 51p, 75c, 32f)
4 serving(s) (392cal, 15p, 28c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2875cals, 234g protein, 241g net carbs, 83g fat 54g fiber per day
3 serving(s) (1027cal, 92p, 49c, 50f)
1 serving(s) (183cal, 3p, 36c, 0f)
2 1/3 serving(s) (1075cal, 47p, 138c, 25f)
2 serving(s) (196cal, 8p, 14c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2875cals, 234g protein, 241g net carbs, 83g fat 54g fiber per day
3 serving(s) (1027cal, 92p, 49c, 50f)
1 serving(s) (183cal, 3p, 36c, 0f)
2 1/3 serving(s) (1075cal, 47p, 138c, 25f)
2 serving(s) (196cal, 8p, 14c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (46 items)
Vegetables and Vegetable Products
Fresh ginger
4 1/2 inch (2.5cm) cube (23g)
Garlic
15 clove(s) (45g)
Carrots
13 medium (803g)
Red onion
1 1/6 medium (2-1/2" dia) (127g)
Tomatoes
14 medium whole (2-3/5" dia) (1741g)
Romaine lettuce
8 hearts (4000g)
Cucumber
5/6 cucumber (8-1/4") (251g)
Bell pepper
3 1/2 medium (417g)
Kale leaves
6 3/4 cup, chopped (270g)
Fresh spinach
18 2/3 cup(s) (560g)
Sweet potatoes
4 1/3 sweetpotato, 5" long (910g)
Green pepper
6 tbsp, chopped (56g)
Onion
3 1/2 medium (2-1/2" dia) (377g)
Sweets
Agave
1 tbsp (21g)
Nut and Seed Products
Sesame seeds
1 1/2 tbsp (14g)
Sunflower kernels
2 1/4 oz (64g)
Almonds
1/4 cup, slivered (30g)
Coconut milk, canned
9 1/4 tbsp (139mL)
Fats and Oils
Oil
6 1/2 oz (194mL)
Olive oil
3 oz (98mL)
Salad dressing
2/3 lbs (300mL)
Fruits and Fruit Juices
Lemon juice
1/2 cup (113mL)
Peach
6 medium (2-2/3" dia) (900g)
Avocados
1 3/4 avocado(s) (352g)
Cereal Grains and Pasta
Cornstarch
1/4 cup (36g)
Brown rice
1 1/3 cup (249g)
Seitan
3 1/2 lbs (1578g)
Legumes and Legume Products
Soy sauce
1/2 cup (132mL)
Firm tofu
1 1/3 lbs (595g)
Tempeh
6 oz (170g)
Lentils, raw
3 cup (578g)
Spices and Herbs
Salt
1/2 tsp (3g)
Rosemary, dried
4 dash (1g)
Ground cumin
11 g (11g)
Crushed red pepper
3/4 tbsp (4g)
Oregano, dried
1/4 tbsp, leaves (1g)
Black pepper
1/4 tbsp, ground (2g)
Other
Vegan ranch
1/4 lbs (105mL)
Vegan chik'n strips
17 1/2 oz (496g)
Nutritional yeast
2 1/3 tbsp (9g)
Soups, Sauces, and Gravies
Frank's red hot sauce
3 tbsp (46mL)
Vegetable broth
4 2/3 cup(s) (mL)
Beverages
Water
2 gallon (7949mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Snacks
High-protein granola bar
2 bar (80g)
Baked Products
Pita bread
4 pita, medium (5" dia) (200g)
lunch prep - 1 days
1. Lemon ginger tofu chik'n
1119cal, 56p, 74c, 65f (per meal)
4 1/2 inch (2.5cm) cube (23g)
1 tbsp (21g)
1 1/2 tbsp (14g)
3 clove(s) (9g)
2 1/4 tbsp (34mL)
3 tbsp (45mL)
1/4 cup (36g)
3 tbsp (45mL)
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
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. Carrot fries
138cal, 2p, 12c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
589cal, 36p, 14c, 38f (per meal)
3 tbsp (45mL)
6 oz (170g)
3 tbsp (45mL)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Lentils
231cal, 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.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Chik'n stir fry
997cal, 73p, 120c, 17f (per meal)
3 1/2 medium (417g)
17 1/2 oz (496g)
7 small (5-1/2" long) (350g)
6 tbsp (87mL)
2 1/2 cup(s) (622mL)
1 1/3 cup (249g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and 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.
lunch prep - 2 days
1. Lentil kale salad
876cal, 35p, 73c, 42f (per meal)
4 1/2 clove(s) (14g)
3/4 tbsp (5g)
4 1/2 cup(s) (1067mL)
3/4 tbsp (4g)
6 3/4 cup, chopped (270g)
1/4 cup (68mL)
1/4 cup, slivered (30g)
1/4 cup (68mL)
1 cup (216g)
Recipe has been scaled from original by 2.25x. 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.
dinner prep - 2 days
1. Vegan seitan gyro
831cal, 51p, 75c, 32f (per meal)
2/3 lbs (302g)
4 tbsp (60mL)
4 pita, medium (5" dia) (200g)
1/3 cucumber (8-1/4") (100g)
8 slice, thin (72g)
1 1/3 roma tomato (107g)
2 tbsp (30mL)
1/4 tbsp, leaves (1g)
1/2 tbsp (3g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add seitan and cook until crispy in places, about 4-6 minutes. Season with oregano, cumin, salt and pepper and cook, stirring frequently, until fragrant, about 1 minute.
2
Top pitas with seitan, cucumber, onion, and tomato. Drizzle with vegan ranch dressing. Fold up and serve.
2. Simple salad with tomatoes and carrots
392cal, 15p, 28c, 13f (per meal)
4 hearts (2000g)
2 medium (122g)
4 medium whole (2-3/5" dia) (492g)
6 tbsp (90mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Seitan salad
1257cal, 94p, 57c, 62f (per meal)
1 1/3 lbs (595g)
14 cup(s) (420g)
42 cherry tomatoes (714g)
1 3/4 avocado(s) (352g)
1/2 cup (105mL)
2 1/3 tbsp (9g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 2 days
1. Garlic pepper seitan
1027cal, 92p, 49c, 50f (per meal)
3 dash (2g)
3 tbsp (45mL)
1/4 tbsp, ground (2g)
1 1/2 lbs (680g)
6 tbsp, chopped (56g)
7 1/2 clove(s) (23g)
3/4 cup, chopped (120g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
dinner prep - 2 days
1. Creamy lentils and sweet potato
1075cal, 47p, 138c, 25f (per meal)
1 3/4 tsp (3g)
3 1/2 tsp (17mL)
9 1/3 tbsp (140mL)
2 1/3 medium (2-1/2" dia) (257g)
4 2/3 cup(s) (140g)
4 2/3 cup(s) (mL)
2 1/3 sweetpotato, 5" long (490g)
1 1/2 cup (298g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
2. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
2 hearts (1000g)
1 medium (61g)
2 medium whole (2-3/5" dia) (246g)
3 tbsp (45mL)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.