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 (2900cal, 215g protein, 245g net carbs, 91g fat, 64g fiber per day) cannot be customized.
Day 1
2925cal, 208g protein, 266g net carbs, 89g fat, 57g fiber
4 can(s) (988cal, 72p, 93c, 27f)
3 container (407cal, 18p, 59c, 11f)
1 apple(s) (105cal, 1p, 21c, 0f)
7 mushroom cap(s) (1020cal, 32p, 87c, 49f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
2925cal, 208g protein, 266g net carbs, 89g fat, 57g fiber
4 can(s) (988cal, 72p, 93c, 27f)
3 container (407cal, 18p, 59c, 11f)
1 apple(s) (105cal, 1p, 21c, 0f)
7 mushroom cap(s) (1020cal, 32p, 87c, 49f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2875cal, 193g protein, 287g net carbs, 78g fat, 64g fiber
2 serving(s) (1021cal, 35p, 189c, 7f)
2 1/2 cup(s) (212cal, 18p, 5c, 11f)
3 serving(s) (818cal, 40p, 84c, 22f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2925cal, 202g protein, 228g net carbs, 106g fat, 63g fiber
3 wrap(s) (1070cal, 54p, 113c, 39f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
3 serving(s) (818cal, 40p, 84c, 22f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2875cal, 210g protein, 218g net carbs, 82g fat, 108g fiber
3 serving(s) (872cal, 59p, 74c, 24f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
3 serving(s) (1120cal, 47p, 100c, 38f)
2 serving(s) (171cal, 6p, 17c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2925cal, 242g protein, 227g net carbs, 95g fat, 48g fiber
4 lettuce cup(s) (1110cal, 94p, 87c, 40f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 serving(s) (1040cal, 52p, 123c, 24f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2925cal, 242g protein, 227g net carbs, 95g fat, 48g fiber
4 lettuce cup(s) (1110cal, 94p, 87c, 40f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/2 serving(s) (1040cal, 52p, 123c, 24f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (46 items)
Other
Soy milk yogurt
6 container(s) (902g)
Vegan cheese, shredded
3 1/2 cup (392g)
Soy milk, unsweetened
2 1/2 cup (600mL)
Mixed greens
3 package (5.5 oz) (480g)
Meatless chik'n tenders
1/2 lbs (213g)
Vegan ranch
4 tbsp (60mL)
Smoked paprika
2 tsp (5g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
8 can (~19 oz) (4208g)
Pasta sauce
1 1/6 jar (24 oz) (791g)
Vegetable broth
17 1/2 cup(s) (mL)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Vegetables and Vegetable Products
Portabella cap
14 piece whole (1974g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (649g)
Garlic
12 1/2 clove(s) (38g)
Kale leaves
6 cup, chopped (240g)
Cucumber
2 1/3 cucumber (8-1/4") (698g)
Raw celery
3 stalk, medium (7-1/2" - 8" long) (120g)
Fresh spinach
6 oz (170g)
Tomato paste
1/3 cup (88g)
Bell pepper
2 1/4 large (365g)
Onion
6 medium (2-1/2" dia) (655g)
Canned stewed tomatoes
3 can (~14.5 oz) (1215g)
Carrots
4 medium (233g)
Romaine lettuce
1 1/2 head (923g)
Shallots
2 shallot (227g)
Spices and Herbs
Oregano, dried
1 3/4 tsp, ground (3g)
Garlic powder
1 3/4 tsp (5g)
Ground cumin
1/3 oz (10g)
Paprika
2 tbsp (13g)
Chili powder
1 tbsp (8g)
Apple cider vinegar
2 1/2 tbsp (37g)
Fats and Oils
Olive oil
1 3/4 tsp (9mL)
Oil
1/4 lbs (128mL)
Salad dressing
1 cup (219mL)
Beverages
Water
26 cup(s) (6162mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (228g)
Seitan
1 1/2 lbs (680g)
Legumes and Legume Products
Chickpeas, canned
4 1/2 can (2016g)
Hummus
6 tbsp (90g)
Kidney beans
1/2 can (224g)
Lentils, raw
1 1/2 cup (288g)
Vegetarian burger crumbles
7/8 package (12 oz) (295g)
Nut and Seed Products
Almonds
1 1/2 cup, whole (215g)
Baked Products
Flour tortillas
3 tortilla (approx 7-8" dia) (147g)
Sweets
Maple syrup
4 tbsp (60mL)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
990 cals, 72p, 93c, 27f (per meal)
8 can (~19 oz) (4208g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Vegan cheesy portabella pizzas
1020 cals, 32p, 87c, 49f (per meal)
14 piece whole (1974g)
1 3/4 cup (455g)
1 3/4 tsp, ground (3g)
1 3/4 tsp (9mL)
3 1/2 cup (392g)
1 3/4 tsp (5g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and line a baking sheet with foil and grease the foil with the olive oil.
2
Place the mushroom caps on the sheet top-side down, and spoon the tomato sauce into each mushroom cap evenly.
3
Top each with the cheese and spices.
4
Bake 25 minutes until cheese melts.
2. Cherry tomatoes
20 cals, 1p, 3c, 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
380 cals, 85p, 3c, 2f (per meal)
lunch prep - 1 days
1. Pasta with store-bought sauce
1020 cals, 35p, 189c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Chickpea & kale soup
820 cals, 40p, 84c, 22f (per meal)
1 tbsp (15mL)
6 clove(s) (18g)
12 cup(s) (mL)
6 cup, chopped (240g)
3 can (1344g)
Recipe has been scaled from original by 3x. 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. Mediterranean vegan chik'n wrap
1070 cals, 54p, 113c, 39f (per meal)
3 slice(s), thin/small (45g)
3/4 cup slices (78g)
6 tbsp (90g)
3/4 cup (23g)
3 tortilla (approx 7-8" dia) (147g)
1/2 lbs (213g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
2. Simple salad with celery, cucumber & tomato
215 cals, 7p, 21c, 8f (per meal)
5/6 package (5.5 oz) (129g)
2 1/2 tbsp (38mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 cucumber (8-1/4") (251g)
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 1 days
1. Spanish chickpeas
1120 cals, 47p, 100c, 38f (per meal)
1 1/2 tbsp (9g)
1 tbsp (7g)
1 1/2 tbsp (23mL)
1 1/2 cup(s) (356mL)
6 oz (170g)
1 1/2 can (672g)
3 tbsp (48g)
1 1/2 large (246g)
1 1/2 large (225g)
Recipe has been scaled from original by 1.5x. 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. Simple salad with celery, cucumber & tomato
170 cals, 6p, 17c, 6f (per meal)
2/3 package (5.5 oz) (103g)
2 tbsp (30mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 cucumber (8-1/4") (201g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 1 days
1. Vegan chili con 'carne'
870 cals, 59p, 74c, 24f (per meal)
1 tbsp (15mL)
1 1/2 clove(s) (5g)
1/2 can (224g)
4 tbsp (48g)
1/2 package (12 oz) (170g)
1/2 can (~14.5 oz) (203g)
4 dash (1g)
4 dash (1g)
1/2 cup(s) (mL)
1/2 medium (2-1/2" dia) (55g)
1 medium (119g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.
2. Simple salad with tomatoes and carrots
345 cals, 13p, 25c, 11f (per meal)
2 1/2 tbsp (39mL)
1 3/4 medium whole (2-3/5" dia) (215g)
7/8 medium (53g)
1 3/4 hearts (875g)
Recipe has been scaled from original by 0.88x. 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. Maple seitan lettuce cups with vegan ranch
1110 cals, 94p, 87c, 40f (per meal)
4 tbsp (60mL)
1 1/2 lbs (680g)
2 shallot (227g)
4 tbsp (60mL)
24 slices (168g)
8 leaf inner (48g)
2 2/3 tbsp (40mL)
2 tsp (5g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add shallot and some salt and pepper to the skillet. Cook 1-2 minutes until softened. Add seitan and paprika and stir until coated. Cook undisturbed for 4-5 or until seitan starts becoming crispy. Stir and cook another 4-5 minutes until all of the seitan is crispy.
3
Turn off heat. Stir in maple syrup.
4
Add seitan to lettuce cups and and top with cucumber and a drizzle of vegan ranch. Serve.
2. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Hearty tomato soup
1040 cals, 52p, 123c, 24f (per meal)
2 1/2 tsp (7g)
2 1/2 tsp (6g)
2 1/2 tbsp (37g)
5 clove(s) (15g)
5 cup(s) (mL)
2 1/2 can (~14.5 oz) (1013g)
2 1/2 tbsp (40g)
1 1/4 cup (240g)
1 1/4 cup (125g)
2 1/2 large (375g)
2 1/2 large (180g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a thick-walled pot over medium heat. Add in carrots and onion and saute for about 8 minutes until softened.
2
Stir in tomato paste. Then stir in garlic, crumbles, and lentils and cook mixture for about 3 minutes.
3
Stir in broth, tomatoes, spices, and a hefty pinch of salt. Bring to a simmer and cover, cooking for about 15 minutes or until lentils are soft. Turn off heat and stir in apple cider vinegar. Serve.