3100 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 3100 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 (3075cals, 210g protein, 264g net carbs, 98g fat 76g fiber per day) cannot be customized.
Day 1
3100cals, 228g protein, 314g net carbs, 52g fat 114g fiber per day
2 1/2 serving(s) (1104cal, 57p, 165c, 18f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
3 1/3 serving(s) (1286cal, 74p, 129c, 16f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3100cals, 228g protein, 314g net carbs, 52g fat 114g fiber per day
2 1/2 serving(s) (1104cal, 57p, 165c, 18f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
3 1/3 serving(s) (1286cal, 74p, 129c, 16f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3075cals, 212g protein, 217g net carbs, 135g fat 36g fiber per day
3 1/2 serving(s) (1181cal, 54p, 20c, 98f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 serving(s) (507cal, 34p, 27c, 28f)
2 cup(s) (58cal, 5p, 4c, 0f)
3 3/4 serving(s) (753cal, 26p, 149c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3075cals, 212g protein, 217g net carbs, 135g fat 36g fiber per day
3 1/2 serving(s) (1181cal, 54p, 20c, 98f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 serving(s) (507cal, 34p, 27c, 28f)
2 cup(s) (58cal, 5p, 4c, 0f)
3 3/4 serving(s) (753cal, 26p, 149c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3075cals, 200g protein, 211g net carbs, 144g fat 35g fiber per day
3 sandwich(es) (993cal, 30p, 101c, 47f)
2 serving(s) (366cal, 18p, 5c, 29f)
21 oz (756cal, 46p, 35c, 47f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
4 cup(s) (279cal, 11p, 8c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3075cals, 193g protein, 260g net carbs, 102g fat 86g fiber per day
3 sandwich(es) (993cal, 30p, 101c, 47f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/3 serving(s) (908cal, 45p, 116c, 10f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3050cals, 195g protein, 317g net carbs, 63g fat 109g fiber per day
3 1/2 serving(s) (1132cal, 45p, 141c, 28f)
3 serving(s) (212cal, 5p, 22c, 10f)
2 1/3 serving(s) (908cal, 45p, 116c, 10f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (44 items)
Spices and Herbs
Salt
1/4 oz (7g)
Basil, dried
2 1/2 tsp, ground (4g)
Ground cumin
1 1/4 tbsp (8g)
Capers
4 tbsp, drained (34g)
Lemon pepper
1/4 tbsp (2g)
Black pepper
1/8 oz (1g)
Cayenne pepper
1/4 tsp (1g)
Vegetables and Vegetable Products
Garlic
14 1/2 clove(s) (43g)
Collard greens
1 1/2 lbs (680g)
Frozen broccoli
2 1/2 lbs (1083g)
Romaine lettuce
5 1/2 hearts (2750g)
Carrots
4 medium (236g)
Tomatoes
6 medium whole (2-3/5" dia) (749g)
Shallots
3 3/4 clove(s) (213g)
Frozen corn kernels
3 cup (397g)
Onion
1 1/6 medium (2-1/2" dia) (128g)
Red onion
1 1/3 medium (2-1/2" dia) (149g)
Cucumber
1 1/2 cucumber (8-1/4") (489g)
Bell pepper
1 3/4 medium (208g)
Fats and Oils
Oil
6 oz (178mL)
Salad dressing
6 3/4 oz (195mL)
Olive oil
4 tsp (20mL)
Beverages
Almond milk, unsweetened
10 tbsp (151mL)
Water
24 1/2 cup(s) (5868mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Legumes and Legume Products
Firm tofu
7 1/2 lbs (3345g)
Black beans
7 1/3 can(s) (3219g)
White beans, canned
1 3/4 cup (459g)
Cereal Grains and Pasta
Uncooked dry pasta
15 oz (428g)
Instant couscous, flavored
3 box (5.8 oz) (493g)
Cornstarch
1 1/4 oz (35g)
Quinoa, uncooked
14 tbsp (149g)
Soups, Sauces, and Gravies
Salsa
1 1/2 jar (715g)
Vegetable broth
7 1/2 cup(s) (mL)
Frank's red hot sauce
18 1/2 tbsp (278mL)
Snacks
Tortilla chips
1 oz (28g)
Dairy and Egg Products
Sour cream
10 tbsp (120g)
Other
Vegan ranch
14 tbsp (210mL)
Vegan butter
4 tbsp (56g)
Vegan cheese, sliced
12 slice(s) (241g)
Fruits and Fruit Juices
Lemon juice
5 3/4 tbsp (86mL)
Lemon
1 1/2 small (87g)
Baked Products
Bread
12 slice (384g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
1104cal, 57p, 165c, 18f (per meal)
2 1/2 tsp, ground (4g)
10 tbsp (150mL)
5/8 dash (0g)
2 1/2 clove(s) (8g)
1 1/4 package (355g)
1 1/4 package (16 oz) (566g)
15 oz (428g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Garlic collard greens
239cal, 11p, 7c, 13f (per meal)
3 dash (2g)
4 1/2 clove(s) (14g)
1 1/2 tbsp (23mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Black bean and salsa soup
1286cal, 74p, 129c, 16f (per meal)
10 tbsp (120g)
2 1/2 tsp (5g)
2 1/2 cup (650g)
5 can(s) (2195g)
3 3/4 cup(s) (mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Chips and salsa
82cal, 2p, 10c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
lunch prep - 2 days
1. Buffalo tofu with vegan ranch
1181cal, 54p, 20c, 98f (per meal)
14 tbsp (210mL)
3 lbs (1389g)
18 1/2 tbsp (277mL)
1/4 cup (53mL)
Recipe has been scaled from original by 3.5x. 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. 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.
dinner prep - 2 days
1. Vegan tofu piccata
507cal, 34p, 27c, 28f (per meal)
4 tbsp, drained (34g)
2 clove(s) (113g)
4 clove(s) (12g)
4 tbsp (56g)
4 tsp (20mL)
1 3/4 lbs (794g)
2 cup(s) (mL)
4 tsp (11g)
4 tbsp (60mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a bowl, whisk together the warmed vegetable broth, cornstarch, and lemon juice. Set aside.
2
Heat oil in a nonstick skillet over medium heat. Season the tofu planks with a pinch of salt and add them to the skillet. Cook until browned and crisp, 4-6 minutes per side. Transfer the tofu to a plate and cover to keep warm. Wipe the skillet clean.
3
In the same skillet, heat the vegan butter over medium heat. Add garlic, shallot, and a pinch of salt and pepper. Cook until fragrant, 1-2 minutes. Stir in the broth mixture and bring to a boil. Simmer until the sauce thickens slightly, 2-3 minutes. Stir in the capers.
4
Return the crispy tofu to the skillet and spoon the sauce over the top. Simmer until warmed through, 1-2 minutes, then serve.
2. Couscous
753cal, 26p, 149c, 2f (per meal)
2 1/2 box (5.8 oz) (411g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Broccoli
58cal, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Lemon pepper tofu
756cal, 46p, 35c, 47f (per meal)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (24g)
1 1/2 small (87g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Olive oil drizzled broccoli
279cal, 11p, 8c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Couscous
301cal, 11p, 60c, 1f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
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. Quinoa and black beans
908cal, 46p, 116c, 10f (per meal)
1/4 tsp, ground (1g)
1/2 tsp (3g)
1/4 tsp (1g)
1 3/4 cup(s) (mL)
3 1/2 clove(s) (10g)
1 tsp (6mL)
2 1/3 can(s) (1024g)
56 tsp (159g)
1 tsp (2g)
14 tbsp (149g)
1 1/6 medium (2-1/2" dia) (128g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3
Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
2. Tossed salad
424cal, 15p, 35c, 14f (per meal)
1/4 cup (53mL)
1/2 medium (2-1/2" dia) (48g)
1 3/4 small whole (2-2/5" dia) (159g)
1 3/4 small (5-1/2" long) (88g)
1 3/4 hearts (875g)
1/2 cucumber (8-1/4") (132g)
Recipe has been scaled from original by 1.75x. 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.
lunch prep - 1 days
1. White bean succotash
1132cal, 45p, 141c, 28f (per meal)
1 3/4 tbsp (26mL)
1 3/4 tbsp (26mL)
1 3/4 clove(s) (99g)
1 3/4 medium (208g)
1 3/4 cup (459g)
1 3/4 cup (238g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat about 1/4 of the oil in a skillet over medium heat. Add the corn, shallot, and a pinch of salt, and cook until softened, about 2-4 minutes.
2
Transfer the corn mixture to a medium bowl and stir in the white beans, bell pepper, remaining oil, and lemon juice. Season with salt and pepper to taste, and serve.
2. Tomato cucumber salad
212cal, 5p, 22c, 10f (per meal)
3 tbsp (45mL)
3/4 small (53g)
3/4 cucumber (8-1/4") (226g)
1 1/2 medium whole (2-3/5" dia) (185g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.