3000 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 3000 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 (3000cals, 208g protein, 265g net carbs, 96g fat 66g fiber per day) cannot be customized.
Day 1
3025cals, 208g protein, 285g net carbs, 74g fat 94g fiber per day
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
3 serving(s) (691cal, 14p, 28c, 46f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3025cals, 224g protein, 211g net carbs, 119g fat 50g fiber per day
3 1/2 sausage link(s) (1263cal, 102p, 54c, 67f)
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
3 serving(s) (691cal, 14p, 28c, 46f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3025cals, 200g protein, 297g net carbs, 76g fat 85g fiber per day
1 1/2 serving(s) (996cal, 47p, 151c, 16f)
3 serving(s) (364cal, 13p, 30c, 12f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3025cals, 196g protein, 282g net carbs, 88g fat 82g fiber per day
2 3/4 serving(s) (1001cal, 42p, 155c, 12f)
2 serving(s) (375cal, 13p, 11c, 28f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3025cals, 214g protein, 311g net carbs, 75g fat 63g fiber per day
2 1/2 sub(s) (1170cal, 70p, 135c, 30f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 3/4 serving(s) (1001cal, 42p, 155c, 12f)
2 serving(s) (375cal, 13p, 11c, 28f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3000cals, 206g protein, 233g net carbs, 118g fat 42g fiber per day
3 sandwich(es) (993cal, 30p, 101c, 47f)
1/4 cup (183cal, 2p, 1c, 18f)
2 orange(s) (170cal, 3p, 32c, 0f)
15 tender(s) (857cal, 61p, 77c, 34f)
2 1/2 cup(s) (212cal, 18p, 5c, 11f)
2 serving(s) (196cal, 8p, 14c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3000cals, 206g protein, 233g net carbs, 118g fat 42g fiber per day
3 sandwich(es) (993cal, 30p, 101c, 47f)
1/4 cup (183cal, 2p, 1c, 18f)
2 orange(s) (170cal, 3p, 32c, 0f)
15 tender(s) (857cal, 61p, 77c, 34f)
2 1/2 cup(s) (212cal, 18p, 5c, 11f)
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 (36 items)
Other
Lentil pasta
1/2 lbs (227g)
Soy milk, unsweetened
8 cup(s) (mL)
Vegan sausage
3 1/2 sausage (350g)
Frozen cauliflower
2 1/2 cup (298g)
Vegan meatballs, frozen
14 1/2 meatball(s) (435g)
Nutritional yeast
2 1/2 tsp (3g)
Sub roll(s)
2 1/2 roll(s) (213g)
Vegan cheese, sliced
12 slice(s) (241g)
Meatless chik'n tenders
30 pieces (765g)
Soups, Sauces, and Gravies
Pasta sauce
1 3/4 jar (24 oz) (1198g)
Vegetable broth
16 cup(s) (mL)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lemon
3 small (174g)
Lemon juice
1 tbsp (14mL)
Orange
4 orange (616g)
Vegetables and Vegetable Products
Kale leaves
29 1/4 oz (830g)
Onion
1 3/4 small (123g)
Garlic
8 clove(s) (24g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Tomatoes
5 medium whole (2-3/5" dia) (591g)
Carrots
2 1/2 medium (151g)
Romaine lettuce
4 hearts (2000g)
Cucumber
1 1/4 cucumber (8-1/4") (389g)
Fresh parsley
7 1/3 sprigs (7g)
Ketchup
1/2 cup (128g)
Cereal Grains and Pasta
Uncooked dry pasta
16 2/3 oz (475g)
Instant couscous, flavored
2 box (5.8 oz) (301g)
Beverages
Water
24 1/2 cup(s) (5807mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Fats and Oils
Oil
2 1/2 oz (79mL)
Salad dressing
1/4 lbs (101mL)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Pistachios, shelled
1 cup (123g)
Legumes and Legume Products
Chickpeas, canned
6 can (2613g)
Spices and Herbs
Ground cumin
2 tsp (4g)
Baked Products
Bread
12 slice (384g)
lunch prep - 1 days
1. Lentil pasta
1010cal, 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.
dinner prep - 2 days
1. Pasta with store-bought sauce
680cal, 23p, 126c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple kale & avocado salad
691cal, 14p, 28c, 46f (per meal)
3 avocado(s) (603g)
3 bunch (510g)
3 small (174g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
1263cal, 102p, 54c, 67f (per meal)
1 3/4 small (123g)
3 1/2 sausage (350g)
1 3/4 tbsp (26mL)
2 1/2 cup (298g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
lunch prep - 2 days
1. Chickpea & kale soup
1091cal, 54p, 112c, 29f (per meal)
4 can (1792g)
4 tsp (20mL)
8 clove(s) (24g)
16 cup(s) (mL)
8 cup, chopped (320g)
Recipe has been scaled from original by 4x. 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.
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. Tossed salad
364cal, 13p, 30c, 12f (per meal)
3 tbsp (45mL)
3/8 medium (2-1/2" dia) (41g)
1 1/2 small whole (2-2/5" dia) (137g)
1 1/2 small (5-1/2" long) (75g)
1 1/2 hearts (750g)
3/8 cucumber (8-1/4") (113g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
1001cal, 42p, 155c, 12f (per meal)
7 1/3 sprigs (7g)
2 roma tomato (147g)
1 cucumber (8-1/4") (276g)
2 can (821g)
1 tbsp (14mL)
2 tsp (4g)
1 tsp (5mL)
2 box (5.8 oz) (301g)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 1 days
1. Vegan meatball sub
1170cal, 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. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. 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. Vegan grilled cheese
993cal, 30p, 101c, 47f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
dinner prep - 2 days
1. Crispy chik'n tenders
857cal, 61p, 77c, 34f (per meal)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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.