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 (3000cal, 219g protein, 228g net carbs, 110g fat, 58g fiber per day) cannot be customized.
Day 1
2975cal, 195g protein, 228g net carbs, 118g fat, 56g fiber
4 serving(s) (450cal, 18p, 56c, 8f)
6 slice(s) (756cal, 25p, 76c, 34f)
3 1/3 cup(s) (282cal, 23p, 7c, 15f)
2 1/2 serving(s) (649cal, 27p, 78c, 23f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
2975cal, 195g protein, 228g net carbs, 118g fat, 56g fiber
4 serving(s) (450cal, 18p, 56c, 8f)
6 slice(s) (756cal, 25p, 76c, 34f)
3 1/3 cup(s) (282cal, 23p, 7c, 15f)
2 1/2 serving(s) (649cal, 27p, 78c, 23f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3025cal, 263g protein, 192g net carbs, 108g fat, 56g fiber
2 1/3 serving(s) (1015cal, 44p, 129c, 22f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 1/2 cup(s) (212cal, 18p, 5c, 11f)
4 sausage(s) (1072cal, 112p, 42c, 48f)
1 serving(s) (235cal, 3p, 7c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3000cal, 226g protein, 180g net carbs, 131g fat, 48g fiber
3 can(s) (741cal, 54p, 70c, 20f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 serving(s) (521cal, 35p, 76c, 2f)
3 serving(s) (1013cal, 47p, 17c, 84f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3000cal, 226g protein, 180g net carbs, 131g fat, 48g fiber
3 can(s) (741cal, 54p, 70c, 20f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 serving(s) (521cal, 35p, 76c, 2f)
3 serving(s) (1013cal, 47p, 17c, 84f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3050cal, 215g protein, 293g net carbs, 81g fat, 71g fiber
3 sandwich(es) (1160cal, 68p, 88c, 47f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3050cal, 215g protein, 293g net carbs, 81g fat, 71g fiber
3 sandwich(es) (1160cal, 68p, 88c, 47f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (39 items)
Vegetables and Vegetable Products
Garlic
14 1/3 clove(s) (43g)
Zucchini
8 medium (1568g)
Broccoli
2 1/2 cup chopped (228g)
Onion
1 medium (2-1/2" dia) (117g)
Canned whole tomatoes
56 tsp (280g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (810g)
Ketchup
1/2 cup (136g)
Frozen peas
4 cup (536g)
Fats and Oils
Olive oil
2 1/3 oz (73mL)
Oil
1/3 cup (81mL)
Salad dressing
9 3/4 tbsp (146mL)
Baked Products
Bread
1 2/3 lbs (768g)
Hamburger buns
8 bun(s) (408g)
Other
Soy milk, unsweetened
9 cup (2201mL)
Mixed greens
4 package (5.5 oz) (609g)
Vegan sausage
4 sausage (400g)
Vegan ranch
3/4 cup (180mL)
Plant-based deli slices
30 slices (312g)
Veggie burger patty
8 patty (568g)
Soups, Sauces, and Gravies
Pasta sauce
4 cup (1040g)
Barbecue sauce
10 tbsp (174g)
Vegetable broth
1 3/4 cup(s) (mL)
Frank's red hot sauce
1 cup (238mL)
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Hot sauce
2 tbsp (30mL)
Legumes and Legume Products
Roasted peanuts
1 cup (146g)
Firm tofu
4 lbs (1758g)
Lentils, raw
2 cup (400g)
Fruits and Fruit Juices
Canned pineapple
2 1/2 cup, chunks (453g)
Lime juice
1/4 cup (53mL)
Avocados
3 3/4 avocado(s) (754g)
Beverages
Water
30 1/2 cup(s) (7229mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Spices and Herbs
Chili powder
3 1/2 tsp (9g)
Ground cumin
1 3/4 tsp (3g)
Salt
1/2 tbsp (9g)
Black pepper
1 tsp, ground (2g)
Garlic powder
1 tsp (3g)
Cereal Grains and Pasta
Dry bulgur wheat
9 1/4 tbsp (82g)
lunch prep - 2 days
1. Zoodles marinara
450 cals, 18p, 56c, 8f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
3. Simple vegan garlic bread
755 cals, 25p, 76c, 34f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
dinner prep - 2 days
1. Bbq tofu & pineapple bowl
650 cals, 27p, 78c, 23f (per meal)
1 1/4 tbsp (19mL)
10 tbsp (174g)
2 1/2 cup, chunks (453g)
1 1/4 lbs (567g)
2 1/2 cup chopped (228g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
lunch prep - 1 days
1. Lentil chili
1015 cals, 44p, 129c, 22f (per meal)
3 1/2 tsp (17mL)
5/8 medium (2-1/2" dia) (64g)
2 1/3 clove(s) (7g)
9 1/3 tbsp (112g)
3 1/2 tsp (9g)
1 3/4 tsp (3g)
1/4 tsp (2g)
1 dash, ground (0g)
56 tsp (280g)
9 1/3 tbsp (82g)
1 3/4 cup(s) (mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
3. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Vegan sausage
1070 cals, 112p, 42c, 48f (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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
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. Buffalo tofu with vegan ranch
1015 cals, 47p, 17c, 84f (per meal)
3/4 cup (180mL)
2 1/2 lbs (1191g)
1 cup (238mL)
3 tbsp (45mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
2 1/2 tbsp minced (38g)
2 1/2 tbsp (38mL)
1 1/4 avocado(s) (251g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tsp (9mL)
5 dash (2g)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
740 cals, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Lentils
520 cals, 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. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
1160 cals, 68p, 88c, 47f (per meal)
1 1/2 cup (45g)
1 tbsp (15mL)
1 avocado(s) (201g)
6 slice(s) (192g)
15 slices (156g)
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Veggie burger
1100 cals, 44p, 165c, 20f (per meal)
4 patty (284g)
4 bun(s) (204g)
4 tbsp (68g)
4 oz (113g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Peas
210 cals, 14p, 25c, 1f (per meal)
4 cup (536g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.