7-day meal plan with recipes and a grocery list
2900 calorie intermittent fasting vegetarian meal plan
2900calories
195gprotein
218gnet carbs
116gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 2900 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.Day 1
2875cals, 186g protein, 309g net carbs, 84g fat 31g fiber per day
Lunch
Peanut butter and jelly sandwich
2 sandwich(es) · 763cal, 23p, 110c, 21f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
High-protein granola bar
2 bar(s) · 408cal, 20p, 24c, 24f
Dinner
Spaghetti and meatless meatballs
1 1/3 serving(s) · 885cal, 42p, 134c, 14f
Milk
2 2/3 cup(s) · 397cal, 21p, 31c, 21f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 2
2850cals, 218g protein, 250g net carbs, 91g fat 39g fiber per day
Lunch
Peanut butter and jelly sandwich
2 sandwich(es) · 763cal, 23p, 110c, 21f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
High-protein granola bar
2 bar(s) · 408cal, 20p, 24c, 24f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Lentils
3 serving(s) · 521cal, 35p, 76c, 2f
Roasted tomatoes
3 1/2 tomato(es) · 208cal, 3p, 8c, 16f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 3
2875cals, 197g protein, 207g net carbs, 122g fat 39g fiber per day
Lunch
Flatbread margherita pizza
2 1/2 serving(s) · 792cal, 26p, 71c, 43f
Tomato and avocado salad
1 1/4 serving(s) · 293cal, 4p, 8c, 23f
Milk
1 2/3 cup(s) · 248cal, 13p, 20c, 13f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Lentils
3 serving(s) · 521cal, 35p, 76c, 2f
Roasted tomatoes
3 1/2 tomato(es) · 208cal, 3p, 8c, 16f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 4
2950cals, 183g protein, 195g net carbs, 127g fat 77g fiber per day
Lunch
Grilled cheese sandwich
2 1/2 sandwich(es) · 1238cal, 54p, 62c, 82f
Tomato and avocado salad
1/2 serving(s) · 117cal, 2p, 3c, 9f
Dinner
Black bean vegetable soup
3 serving(s) · 1047cal, 50p, 118c, 17f
Caprese salad
2 serving(s) · 284cal, 16p, 10c, 18f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 5
2950cals, 184g protein, 112g net carbs, 179g fat 40g fiber per day
Lunch
Grilled cheese sandwich
2 1/2 sandwich(es) · 1238cal, 54p, 62c, 82f
Tomato and avocado salad
1/2 serving(s) · 117cal, 2p, 3c, 9f
Dinner
Low carb asian tofu bowl
2 1/2 serving(s) · 982cal, 50p, 20c, 73f
Edamame & beet salad
2 serving(s) · 342cal, 18p, 25c, 14f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 6
2950cals, 190g protein, 211g net carbs, 116g fat 75g fiber per day
Day 7
2875cals, 204g protein, 241g net carbs, 90g fat 70g fiber per day
Grocery List (51 items)
Beverages
Protein powder
17 1/2 scoop (1/3 cup ea)
Water
23 1/2 cup(s)
Dairy and Egg Products
Whole milk
5 cup(s)
Mozzarella cheese, shredded
10 tbsp
Fresh mozzarella cheese
1/4 lbs
Butter
5 tbsp
Sliced cheese
10 slice (1 oz ea)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz)
Vegetable broth
4 3/4 cup(s)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs
Other
Vegan meatballs, frozen
4 meatball(s)
Protein greek yogurt, flavored
2 container
Vegan sausage
6 sausage
Mixed greens
2 package (5.5 oz)
Frozen riced cauliflower
3 3/4 cup, prepared
Italian seasoning
1 tsp
35 more items
Checks off as you shop and updates when you swap a meal.
Recipes
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Spaghetti and meatless meatballs
885cal, 42p, 134c, 14f (per meal)
1/3 jar (24 oz) (224g)
1/3 lbs (152g)
4 meatball(s) (120g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
763cal, 23p, 110c, 21f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Lentils
521cal, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 1.5x. 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. Roasted tomatoes
208cal, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Flatbread margherita pizza
792cal, 26p, 71c, 43f (per meal)
1 1/4 piece(s) (113g)
10 tbsp (54g)
7 1/2 leaves (4g)
2 tbsp (28mL)
2 tbsp (28mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
1 1/4 medium whole (2-3/5" dia) (154g)
3 3/4 clove(s) (11g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
Recipe has been scaled from original by 0.63x. 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. Black bean vegetable soup
1047cal, 50p, 118c, 17f (per meal)
3/4 tbsp (11mL)
1/2 tbsp (4g)
1/4 tbsp (2g)
3 cup(s) (mL)
1 1/2 can(s) (659g)
3/4 can (~14.5 oz) (304g)
3/4 11oz can (143g)
1 1/2 dash, ground (0g)
3/4 medium (2-1/2" dia) (83g)
3/4 clove (2g)
1 1/2 medium (92g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add broth, 1 can of the beans, corn, and pepper; bring to boil.
2
Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
2. Caprese salad
284cal, 16p, 10c, 18f (per meal)
2 oz (57g)
2/3 package (5.5 oz) (103g)
1/3 cup leaves, whole (8g)
4 tsp (20mL)
2/3 cup cherry tomatoes (99g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Grilled cheese sandwich
1238cal, 54p, 62c, 82f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Low carb asian tofu bowl
982cal, 50p, 20c, 73f (per meal)
2 1/2 cup chopped (228g)
3 3/4 cup, prepared (638g)
10 tbsp (150mL)
1/2 cup (113mL)
5 tsp (15g)
5 clove (15g)
5 tsp (10g)
1 1/2 lbs (709g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
4 cup (120g)
4 tbsp (60mL)
2 cup (236g)
8 beet(s) (400g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. White bean cassoulet
1347cal, 62p, 164c, 28f (per meal)
1 3/4 cup(s) (mL)
1/4 cup (53mL)
7 large (504g)
7 clove(s) (21g)
3 1/2 stalk, medium (7-1/2" - 8" long) (140g)
3 1/2 medium (2-1/2" dia) (385g)
3 1/2 can(s) (1537g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
959cal, 65p, 62c, 43f (per meal)
4 tsp (20mL)
1 tsp (4g)
2 medium (122g)
2 cup chopped (182g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
3. Caprese salad
213cal, 12p, 7c, 14f (per meal)
1 1/2 oz (43g)
1/2 package (5.5 oz) (78g)
4 tbsp leaves, whole (6g)
1 tbsp (15mL)
1/2 cup cherry tomatoes (75g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
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