2900 calorie intermittent fasting vegetarian meal 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.
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, 194g protein, 204g net carbs, 115g fat, 66g fiber per day) cannot be customized.
Day 1
2875cal, 183g protein, 226g net carbs, 103g fat, 77g fiber
1 3/4 serving(s) (953cal, 39p, 131c, 24f)
2 serving(s) (469cal, 6p, 13c, 37f)
8 oz (590cal, 48p, 16c, 30f)
2 1/2 serving(s) (584cal, 30p, 63c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2875cal, 183g protein, 226g net carbs, 103g fat, 77g fiber
1 3/4 serving(s) (953cal, 39p, 131c, 24f)
2 serving(s) (469cal, 6p, 13c, 37f)
8 oz (590cal, 48p, 16c, 30f)
2 1/2 serving(s) (584cal, 30p, 63c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2900cal, 216g protein, 199g net carbs, 112g fat, 59g fiber
8 oz tempeh (868cal, 66p, 29c, 45f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 1/2 sub(s) (1170cal, 70p, 135c, 30f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2875cal, 193g protein, 314g net carbs, 71g fat, 51g fiber
2 sub(s) (1141cal, 75p, 110c, 41f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2925cal, 198g protein, 106g net carbs, 163g fat, 61g fiber
1 sandwich(es) (562cal, 30p, 29c, 31f)
1 orange(s) (85cal, 1p, 16c, 0f)
3/4 cup(s) (653cal, 20p, 14c, 54f)
2 1/2 serving(s) (1054cal, 72p, 40c, 53f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2925cal, 198g protein, 106g net carbs, 163g fat, 61g fiber
1 sandwich(es) (562cal, 30p, 29c, 31f)
1 orange(s) (85cal, 1p, 16c, 0f)
3/4 cup(s) (653cal, 20p, 14c, 54f)
2 1/2 serving(s) (1054cal, 72p, 40c, 53f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2850cal, 185g protein, 255g net carbs, 89g fat, 73g fiber
3 serving(s) (970cal, 43p, 75c, 49f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (50 items)
Vegetables and Vegetable Products
Onion
2 medium (2-1/2" dia) (220g)
Tomatoes
6 1/3 medium whole (2-3/5" dia) (781g)
Fresh parsley
17 1/2 sprigs (18g)
Frozen broccoli
1 3/4 cup (159g)
Bell pepper
2 small (148g)
Garlic
5 clove (15g)
Mushrooms
1 1/2 cup, chopped (105g)
Fruits and Fruit Juices
Lime juice
4 tbsp (60mL)
Avocados
3 1/2 avocado(s) (704g)
Lemon juice
1/2 fl oz (17mL)
Orange
4 orange (616g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Fruit juice
16 fl oz (480mL)
Fats and Oils
Olive oil
2 1/2 tbsp (38mL)
Oil
1/4 lbs (111mL)
Spices and Herbs
Garlic powder
2 tsp (6g)
Salt
1/4 oz (7g)
Black pepper
2 1/4 g (2g)
Balsamic vinegar
2 1/2 tbsp (38mL)
Ground ginger
2 dash (1g)
Cinnamon
2 dash (1g)
Ground cumin
1 tsp (2g)
Thyme, dried
1 tbsp, ground (4g)
Soups, Sauces, and Gravies
Pasta sauce
2 jar (24 oz) (1283g)
Apple cider vinegar
2 1/2 tbsp (2mL)
Hot sauce
5 tsp (25mL)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
1 3/4 lbs (794g)
Legumes and Legume Products
Tempeh
2 3/4 lbs (1247g)
Chickpeas, canned
3 1/2 can (1568g)
Soy sauce
2 tsp (10mL)
Peanut butter
4 tbsp (65g)
Lentils, raw
4 tbsp (48g)
Beverages
Water
18 1/2 cup(s) (4385mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Other
Nutritional yeast
1/4 oz (7g)
Vegan meatballs, frozen
10 meatball(s) (300g)
Sub roll(s)
4 1/2 roll(s) (383g)
Coleslaw mix
10 cup (900g)
Lentil pasta
1/2 lbs (227g)
Dairy and Egg Products
Butter
1 3/4 tbsp (25g)
Cheese
2 slice (1 oz each) (56g)
Nonfat greek yogurt, plain
2/3 cup (186g)
Eggs
6 large (300g)
Sliced cheese
3 slice (3/4 oz ea) (63g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Bread
2/3 lbs (320g)
Nut and Seed Products
Sunflower kernels
1/3 lbs (154g)
Mixed nuts
1 1/2 cup (201g)
Almonds
6 3/4 tbsp, whole (60g)
lunch prep - 2 days
1. Cheese ravioli
955 cals, 39p, 131c, 24f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
4 tbsp minced (60g)
4 tbsp (60mL)
2 avocado(s) (402g)
2 medium whole (2-3/5" dia) (246g)
1 tbsp (15mL)
1 tsp (3g)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. 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. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Easy chickpea salad
585 cals, 30p, 63c, 11f (per meal)
7 1/2 sprigs (8g)
2 1/2 tbsp (2mL)
2 1/2 tbsp (38mL)
2 1/2 cup cherry tomatoes (373g)
1 1/4 small (88g)
2 1/2 can (1120g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Peanut tempeh
870 cals, 66p, 29c, 45f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Vegan meatball sub
1170 cals, 70p, 135c, 30f (per meal)
10 meatball(s) (300g)
10 tbsp (163g)
2 1/2 tsp (3g)
2 1/2 roll(s) (213g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
3 cherry tomatoes (51g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Seitan philly cheesesteak
1140 cals, 75p, 110c, 41f (per meal)
2 slice (1 oz each) (56g)
6 oz (170g)
1 small (74g)
1/2 medium (2-1/2" dia) (55g)
1 tbsp (15mL)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
lunch prep - 1 days
1. Moroccan chickpea wrap
940 cals, 51p, 98c, 27f (per meal)
2 tsp (10mL)
2 dash (1g)
2 dash (1g)
10 sprigs (10g)
1 tsp (2g)
2/3 cup (186g)
1/4 small (18g)
1 small (74g)
1 can (448g)
2 tortilla (approx 7-8" dia) (98g)
1
Preheat oven to 350F (180C) and line a baking sheet with parchment paper.
2
Toss chickpeas with oil, spread evenly on the baking sheet and roast for 15 minutes.
3
Add sliced onions and pepper to the baking sheet and continue roasting for 15 more minutes.
4
Once slightly cooled, sprinkle with cumin, ginger, cinnamon, and salt/pepper to taste.
5
Assemble wrap by spreading the greek yogurt on the tortilla and adding the chickpeas, pepper, onion, and parsley. Serve.
dinner prep - 2 days
1. Crack slaw with tempeh
1055 cals, 72p, 40c, 53f (per meal)
10 oz (284g)
5 cup (450g)
2 1/2 tsp (13mL)
2 1/2 tbsp (30g)
5 tsp (25mL)
2 1/2 clove (8g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Avocado egg salad sandwich
560 cals, 30p, 29c, 31f (per meal)
3/4 cup cherry tomatoes (112g)
1 tsp (3g)
1 avocado(s) (201g)
4 slice (128g)
6 large (300g)
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
lunch prep - 1 days
1. Grilled cheese with mushrooms
970 cals, 43p, 75c, 49f (per meal)
1 1/2 cup, chopped (105g)
1 1/2 tbsp (23mL)
1 tbsp, ground (4g)
6 slice(s) (192g)
3 slice (3/4 oz ea) (63g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
dinner prep - 1 days
1. Lentil pasta
1010 cals, 65p, 122c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
