7-day meal plan with recipes and a grocery list
3000 calorie intermittent fasting vegan meal plan
3000calories
208gprotein
265gnet carbs
96gfat
per day
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Customize it first
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 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.Day 1
3025cals, 208g protein, 285g net carbs, 74g fat 94g fiber per day
Day 2
3025cals, 224g protein, 211g net carbs, 119g fat 50g fiber per day
Day 3
3025cals, 200g protein, 297g net carbs, 76g fat 85g fiber per day
Lunch
Chickpea & kale soup
4 serving(s) · 1091cal, 54p, 112c, 29f
Pecans
1/4 cup · 183cal, 2p, 1c, 18f
Dinner
Spaghetti and meatless meatballs
1 1/2 serving(s) · 996cal, 47p, 151c, 16f
Tossed salad
3 serving(s) · 364cal, 13p, 30c, 12f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 4
3025cals, 196g protein, 282g net carbs, 88g fat 82g fiber per day
Day 5
3025cals, 214g protein, 311g net carbs, 75g fat 63g fiber per day
Lunch
Vegan meatball sub
2 1/2 sub(s) · 1170cal, 70p, 135c, 30f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Dinner
Spiced chickpea tabbouleh bowl
2 3/4 serving(s) · 1001cal, 42p, 155c, 12f
Pistachios
2 serving(s) · 375cal, 13p, 11c, 28f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 6
3000cals, 206g protein, 233g net carbs, 118g fat 42g fiber per day
Lunch
Vegan grilled cheese
3 sandwich(es) · 993cal, 30p, 101c, 47f
Orange
2 orange(s) · 170cal, 3p, 32c, 0f
Pecans
1/4 cup · 183cal, 2p, 1c, 18f
Dinner
Crispy chik'n tenders
15 tender(s) · 857cal, 61p, 77c, 34f
Simple salad with tomatoes and carrots
2 serving(s) · 196cal, 8p, 14c, 6f
Soy milk
2 1/2 cup(s) · 212cal, 18p, 5c, 11f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 7
3000cals, 206g protein, 233g net carbs, 118g fat 42g fiber per day
Lunch
Vegan grilled cheese
3 sandwich(es) · 993cal, 30p, 101c, 47f
Orange
2 orange(s) · 170cal, 3p, 32c, 0f
Pecans
1/4 cup · 183cal, 2p, 1c, 18f
Dinner
Crispy chik'n tenders
15 tender(s) · 857cal, 61p, 77c, 34f
Simple salad with tomatoes and carrots
2 serving(s) · 196cal, 8p, 14c, 6f
Soy milk
2 1/2 cup(s) · 212cal, 18p, 5c, 11f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Grocery List (36 items)
Other
Soy milk, unsweetened
8 cup(s)
Lentil pasta
1/2 lbs
Frozen cauliflower
2 1/2 cup
Vegan sausage
3 1/2 sausage
Vegan meatballs, frozen
14 1/2 meatball(s)
Sub roll(s)
2 1/2 roll(s)
Nutritional yeast
2 1/2 tsp
Vegan cheese, sliced
12 slice(s)
Meatless chik'n tenders
30 pieces
Soups, Sauces, and Gravies
Pasta sauce
1 3/4 jar (24 oz)
Vegetable broth
16 cup(s)
Cereal Grains and Pasta
Uncooked dry pasta
16 2/3 oz
Instant couscous, flavored
2 box (5.8 oz)
23 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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 bunch (510g)
3 avocado(s) (603g)
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)
2 1/2 cup (298g)
1 3/4 tbsp (26mL)
3 1/2 sausage (350g)
1 3/4 small (123g)
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)
16 cup(s) (mL)
4 tsp (20mL)
8 clove(s) (24g)
4 can(s) (1792g)
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)
3/8 jar (24 oz) (252g)
6 oz (171g)
4 1/2 meatball(s) (135g)
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 cucumber (8-1/4") (113g)
1 1/2 small (5-1/2" long) (75g)
1 1/2 hearts (750g)
1 1/2 small whole (2-2/5" dia) (137g)
3/8 medium (2-1/2" dia) (41g)
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)
2 box (5.8 oz) (301g)
1 tsp (5mL)
2 tsp (4g)
1 tbsp (14mL)
1 cucumber (8-1/4") (276g)
2 can(s) (821g)
2 roma tomato (147g)
7 1/3 sprigs (7g)
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)
2 1/2 roll(s) (213g)
2 1/2 tsp (3g)
5/8 cup(s) (163g)
10 meatball(s) (300g)
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)
3/4 tbsp (11mL)
1/2 hearts (250g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
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)
3 tbsp (45mL)
2 hearts (1000g)
2 medium whole (2-3/5" dia) (246g)
1 medium (61g)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
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