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 (2950cal, 196g protein, 221g net carbs, 116g fat, 59g fiber per day) cannot be customized.
Day 1
2975cal, 199g protein, 122g net carbs, 158g fat, 70g fiber
1 serving(s) (273cal, 13p, 28c, 7f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
3 serving(s) (1078cal, 81p, 49c, 53f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2975cal, 199g protein, 122g net carbs, 158g fat, 70g fiber
1 serving(s) (273cal, 13p, 28c, 7f)
1 1/2 serving(s) (527cal, 6p, 6c, 44f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
3 serving(s) (1078cal, 81p, 49c, 53f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2975cal, 196g protein, 297g net carbs, 85g fat, 56g fiber
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (405cal, 6p, 61c, 15f)
3 serving(s) (293cal, 5p, 12c, 23f)
2 1/2 serving(s) (694cal, 44p, 97c, 4f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2975cal, 196g protein, 297g net carbs, 85g fat, 56g fiber
8 oz (590cal, 48p, 16c, 30f)
1 2/3 serving(s) (405cal, 6p, 61c, 15f)
3 serving(s) (293cal, 5p, 12c, 23f)
2 1/2 serving(s) (694cal, 44p, 97c, 4f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2950cal, 196g protein, 296g net carbs, 85g fat, 55g fiber
1 3/4 serving(s) (953cal, 39p, 131c, 24f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 1/2 serving(s) (1354cal, 66p, 153c, 38f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2875cal, 192g protein, 205g net carbs, 120g fat, 53g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
2 serving(s) (145cal, 3p, 8c, 9f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
3 1/2 serving(s) (1375cal, 69p, 28c, 102f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2875cal, 192g protein, 205g net carbs, 120g fat, 53g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
2 serving(s) (145cal, 3p, 8c, 9f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
3 1/2 serving(s) (1375cal, 69p, 28c, 102f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (47 items)
Fats and Oils
Oil
1/2 lbs (230mL)
Salad dressing
6 tbsp (90mL)
Olive oil
2 oz (58mL)
Balsamic vinaigrette
4 tsp (19mL)
Vegetables and Vegetable Products
Garlic
12 3/4 clove(s) (38g)
Kale leaves
4 1/2 cup, chopped (180g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (794g)
Fresh spinach
12 1/3 cup(s) (369g)
Frozen green beans
6 2/3 cup (806g)
Frozen mixed veggies
3 3/4 cup (506g)
Onion
5/8 medium (2-1/2" dia) (69g)
Carrots
1 1/4 medium (76g)
Raw celery
1 1/4 stalk, medium (7-1/2" - 8" long) (50g)
Canned crushed tomatoes
5/8 can (253g)
Cauliflower
6 head small (4" dia.) (1590g)
Fresh ginger
2 1/3 tbsp (14g)
Broccoli
3 1/2 cup chopped (319g)
Soups, Sauces, and Gravies
Vegetable broth
9 cup(s) (mL)
Pasta sauce
5/8 jar (24 oz) (392g)
Barbecue sauce
1 1/2 cup (429g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Roasted peanuts
2/3 cup (97g)
Tempeh
1 lbs (454g)
Lentils, raw
2 1/2 cup (480g)
Soy sauce
14 tbsp (210mL)
Firm tofu
35 oz (992g)
Fruits and Fruit Juices
Avocados
4 1/2 avocado(s) (905g)
Lemon juice
1 tbsp (15mL)
Nectarine
4 medium (2-1/2" dia) (568g)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Sesame seeds
2 1/3 tbsp (21g)
Other
Nutritional yeast
1/4 lbs (107g)
Frozen riced cauliflower
5 1/4 cup, prepared (893g)
Cereal Grains and Pasta
Seitan
18 oz (510g)
Long-grain white rice
13 1/4 tbsp (154g)
Brown rice
2/3 cup (127g)
Beverages
Water
29 cup(s) (6945mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Spices and Herbs
Black pepper
3 1/2 g (3g)
Salt
2/3 oz (23g)
Oregano, dried
5 dash, leaves (1g)
Basil, dried
5 dash, leaves (0g)
Fresh basil
4 tsp, chopped (4g)
Dairy and Egg Products
Butter
3/4 stick (90g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Baked Products
Naan bread
5 piece (450g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
14 oz (397g)
lunch prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
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.
3. Avocado
525 cals, 6p, 6c, 44f (per meal)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Seitan salad
1080 cals, 81p, 49c, 53f (per meal)
2 tbsp (30mL)
2 tbsp (8g)
6 tbsp (90mL)
1 1/2 avocado(s) (302g)
36 cherry tomatoes (612g)
12 cup(s) (360g)
18 oz (510g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
3. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
lunch 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. Buttered green beans
295 cals, 5p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Buttery white rice
405 cals, 6p, 61c, 15f (per meal)
1/2 tsp, ground (1g)
2 1/2 tbsp (36g)
1 tsp (5g)
1 2/3 cup(s) (399mL)
13 1/3 tbsp (154g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
dinner prep - 2 days
1. Lentil and veggie soup
695 cals, 44p, 97c, 4f (per meal)
1 1/4 cup (240g)
5 cup(s) (mL)
2 1/2 cup, chopped (100g)
2 1/2 tbsp (9g)
2 1/2 clove(s) (8g)
3 3/4 cup (506g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Lentil Soup
1355 cals, 66p, 153c, 38f (per meal)
5/8 medium (2-1/2" dia) (69g)
1 1/4 medium (76g)
1 1/4 stalk, medium (7-1/2" - 8" long) (50g)
1 1/4 clove(s) (4g)
5 dash, leaves (1g)
5/8 can (253g)
1 1/4 cup (240g)
5 cup(s) (1197mL)
1/3 cup(s) (9g)
5 dash (4g)
1/3 tsp, ground (1g)
2 1/2 tbsp (38mL)
5 dash, leaves (0g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
lunch prep - 1 days
1. Cheese ravioli
955 cals, 39p, 131c, 24f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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 - 2 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Brown rice
230 cals, 5p, 46c, 2f (per meal)
2/3 cup (127g)
4 dash (3g)
1 1/3 cup(s) (319mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Olive oil drizzled green beans
145 cals, 3p, 8c, 9f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (323g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Low carb asian tofu bowl
1375 cals, 69p, 28c, 102f (per meal)
7 clove (21g)
2 1/3 tbsp (21g)
2/3 cup (158mL)
2 1/3 tbsp (14g)
14 tbsp (210mL)
5 1/4 cup, prepared (893g)
3 1/2 cup chopped (319g)
35 oz (992g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.