3000 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 3000 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 (3000cals, 227g protein, 276g net carbs, 85g fat 53g fiber per day) cannot be customized.
Day 1
3000cals, 253g protein, 240g net carbs, 99g fat 35g fiber per day
2 sandwich(es) (714cal, 36p, 56c, 35f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 serving(s) (300cal, 16p, 49c, 4f)
12 oz seitan (892cal, 97p, 57c, 30f)
3 serving(s) (147cal, 13p, 10c, 0f)
1 cup rice, cooked (248cal, 5p, 55c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2975cals, 242g protein, 214g net carbs, 109g fat 38g fiber per day
3 1/2 serving(s) (1131cal, 50p, 88c, 57f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
12 oz seitan (892cal, 97p, 57c, 30f)
3 serving(s) (147cal, 13p, 10c, 0f)
1 cup rice, cooked (248cal, 5p, 55c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3000cals, 195g protein, 182g net carbs, 136g fat 66g fiber per day
3 1/2 serving(s) (1131cal, 50p, 88c, 57f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
1 1/2 serving(s) (831cal, 51p, 41c, 36f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 2/3 serving(s) (235cal, 3p, 30c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2975cals, 277g protein, 154g net carbs, 113g fat 59g fiber per day
2 1/2 serving(s) (1054cal, 72p, 40c, 53f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2950cals, 241g protein, 316g net carbs, 57g fat 51g fiber per day
3 burger (825cal, 33p, 124c, 15f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
2 serving(s) (369cal, 7p, 75c, 4f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3000cals, 190g protein, 415g net carbs, 37g fat 63g fiber per day
3 burger (825cal, 33p, 124c, 15f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
2 serving(s) (369cal, 7p, 75c, 4f)
2 serving(s) (1263cal, 61p, 203c, 9f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3050cals, 190g protein, 410g net carbs, 45g fat 58g fiber per day
1 1/2 sandwich(es) (580cal, 34p, 44c, 23f)
2 can(s) (421cal, 9p, 84c, 3f)
1 1/2 cup rice, cooked (331cal, 7p, 73c, 1f)
2 serving(s) (1263cal, 61p, 203c, 9f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (57 items)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Walnuts
10 tbsp, shelled (63g)
Sunflower kernels
2 1/2 oz (73g)
Dairy and Egg Products
Kefir, flavored
2 cup (480mL)
Goat cheese
3 oz (85g)
Sliced cheese
7 slice (3/4 oz ea) (147g)
Butter
1/2 tbsp (7g)
Fresh mozzarella cheese
2 oz (57g)
Fats and Oils
Oil
3 oz (85mL)
Olive oil
1/4 cup (53mL)
Balsamic vinaigrette
1 1/3 oz (38mL)
Other
Roasted red peppers
4 oz (113g)
Teriyaki sauce
3/4 cup (180mL)
Mixed greens
1 2/3 package (5.5 oz) (260g)
Vegan sausage
6 sausage (600g)
Coleslaw mix
5 cup (450g)
Veggie burger patty
6 patty (426g)
Plant-based deli slices
7 1/2 slices (78g)
Vegetables and Vegetable Products
Fresh spinach
2 oz (57g)
Frozen broccoli
3 1/4 lbs (1489g)
Mushrooms
3 1/2 cup, chopped (245g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Garlic
4 1/2 clove(s) (14g)
Ketchup
6 tbsp (102g)
Tomatoes
3/4 large whole (3" dia) (137g)
Tomato paste
2 tbsp (32g)
Canned crushed tomatoes
2 can (810g)
Carrots
2 medium (122g)
Onion
1 large (150g)
Baked Products
Bread
21 slice(s) (672g)
Hamburger buns
6 bun(s) (306g)
Spices and Herbs
Onion powder
1/4 tbsp (2g)
Garlic powder
1/4 tbsp (2g)
Black pepper
1/2 tbsp, ground (4g)
Salt
2 1/2 tsp (14g)
Thyme, dried
2 1/3 tbsp, ground (10g)
Taco seasoning mix
1 1/2 tbsp (13g)
Lemon pepper
1 1/4 tsp (3g)
Fresh basil
1 tbsp, chopped (3g)
Ground cumin
1 tsp (2g)
Paprika
1 tsp (2g)
Cereal Grains and Pasta
Long-grain white rice
2 1/4 cup (416g)
Seitan
1 1/2 lbs (680g)
Uncooked dry pasta
1/2 lbs (257g)
Beverages
Water
32 1/4 cup(s) (7724mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Legumes and Legume Products
Refried beans
3/4 cup (182g)
Tempeh
1 lbs (454g)
Lentils, raw
3 cup (576g)
Soups, Sauces, and Gravies
Salsa
1/4 cup (81g)
Hot sauce
2/3 fl oz (20mL)
Vegetable broth
1 cup(s) (mL)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Lemon juice
2 tbsp (30mL)
Snacks
Tortilla chips
1 2/3 oz (47g)
lunch prep - 1 days
1. Roast red pepper & spinach grilled cheese sandwich
714cal, 36p, 56c, 35f (per meal)
1 tsp (5mL)
3 oz (85g)
4 oz (113g)
2 oz (57g)
4 slice(s) (128g)
1
Spread goat cheese evenly on a slice of bread. Top with spinach and roasted red peppers and season with some salt and pepper.
2
Top with remaining slice of bread and gently press together.
3
Heat oil in a skillet over medium heat. Add sandwich and cook until golden, about 2-3 minutes on each side.
4
Slice in half and serve.
2. Kefir
300cal, 16p, 49c, 4f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 2 days
1. Teriyaki seitan wings
892cal, 97p, 57c, 30f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. White rice
248cal, 5p, 55c, 1f (per meal)
3/4 cup (139g)
1 1/2 cup(s) (359mL)
1/2 tsp, ground (1g)
1/4 tbsp (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Roasted broccoli
147cal, 13p, 10c, 0f (per meal)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
3 package (852g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 2 days
1. Grilled cheese with mushrooms
1131cal, 50p, 88c, 57f (per meal)
3 1/2 slice (3/4 oz ea) (74g)
7 slice(s) (224g)
3 1/2 tsp, ground (5g)
1 3/4 tbsp (26mL)
1 3/4 cup, chopped (123g)
Recipe has been scaled from original by 3.5x. 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. Tempeh taco salad bowl
832cal, 51p, 41c, 36f (per meal)
1/4 tbsp (4mL)
3/4 cup (182g)
1/4 cup (81g)
3/4 cup (23g)
3/4 avocado(s) (151g)
1 1/2 tbsp (13g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
3. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. 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.
lunch prep - 1 days
1. Crack slaw with tempeh
1054cal, 72p, 40c, 53f (per meal)
2 1/2 clove (8g)
5 tsp (25mL)
2 1/2 tbsp (30g)
2 1/2 tsp (13mL)
5 cup (450g)
10 oz (284g)
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. Veggie burger
825cal, 33p, 124c, 15f (per meal)
3 patty (213g)
3 oz (85g)
3 tbsp (51g)
3 bun(s) (153g)
Recipe has been scaled from original by 3x. 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. Buttery lemon rice
369cal, 7p, 75c, 4f (per meal)
1/2 tbsp (7g)
1 cup(s) (mL)
1 1/4 tsp (3g)
1 cup (185g)
1 cup(s) (239mL)
2 tbsp (30mL)
1
Combine all ingredients except lemon pepper in saucepan.
2
Bring to a boil, then reduce heat.
3
Cover pot and allow to simmer slowly for 20 minutes, or until liquid is absorbed.
4
Sprinkle with lemon pepper before serving.
3. Broccoli
102cal, 10p, 7c, 0f (per meal)
7 cup (637g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Lentil & tomato pasta
1263cal, 61p, 203c, 9f (per meal)
2 tbsp (32g)
1/2 tbsp (8mL)
1 tsp (2g)
1 tsp (2g)
1 3/4 cup(s) (419mL)
2 can (810g)
2 medium (122g)
2 clove(s) (6g)
1 large (150g)
1 1/2 cup (288g)
1/2 lbs (257g)
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
2. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
580cal, 34p, 44c, 23f (per meal)
3/4 cup (23g)
1/2 tbsp (8mL)
1/2 avocado(s) (101g)
3 slice(s) (96g)
7 1/2 slices (78g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. White rice
331cal, 7p, 73c, 1f (per meal)
1/2 cup (93g)
1 cup(s) (239mL)
3 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Tomato soup
421cal, 9p, 84c, 3f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.