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 (3075cal, 234g protein, 221g net carbs, 114g fat, 60g fiber per day) cannot be customized.
Day 1
3075cal, 253g protein, 147g net carbs, 136g fat, 62g fiber
3 1/3 serving(s) (880cal, 60p, 41c, 44f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/4 serving(s) (518cal, 11p, 21c, 34f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3075cal, 222g protein, 245g net carbs, 102g fat, 71g fiber
3 serving(s) (833cal, 52p, 117c, 4f)
2 piece(s) (524cal, 17p, 87c, 10f)
2 1/2 serving(s) (981cal, 60p, 24c, 63f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3050cal, 234g protein, 289g net carbs, 82g fat, 55g fiber
3 serving(s) (833cal, 52p, 117c, 4f)
2 piece(s) (524cal, 17p, 87c, 10f)
14 nuggets (772cal, 43p, 72c, 32f)
3 3/4 cup(s) (318cal, 26p, 8c, 17f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3100cal, 246g protein, 180g net carbs, 142g fat, 31g fiber
16 tender(s) (914cal, 65p, 82c, 36f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
14 nuggets (772cal, 43p, 72c, 32f)
3 3/4 cup(s) (318cal, 26p, 8c, 17f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3075cal, 195g protein, 213g net carbs, 141g fat, 47g fiber
2 1/2 serving(s) (1205cal, 45p, 100c, 62f)
1 1/3 serving(s) (170cal, 2p, 7c, 14f)
3 2/3 serving(s) (1241cal, 61p, 96c, 58f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3050cal, 250g protein, 215g net carbs, 99g fat, 74g fiber
16 lettuce wrap(s) (1316cal, 102p, 104c, 34f)
1 carrot(s) (27cal, 1p, 4c, 0f)
3 2/3 serving(s) (1241cal, 61p, 96c, 58f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3150cal, 240g protein, 260g net carbs, 94g fat, 77g fiber
16 lettuce wrap(s) (1316cal, 102p, 104c, 34f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 1/4 serving(s) (1028cal, 40p, 83c, 50f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (47 items)
Cereal Grains and Pasta
Quinoa, uncooked
1/2 cup (85g)
Beverages
Water
31 3/4 cup(s) (7534mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Legumes and Legume Products
Extra firm tofu
3 lbs (1372g)
Tempeh
2 1/2 lbs (1191g)
Lentils, raw
3 cup (556g)
Roasted peanuts
6 3/4 tbsp (61g)
Soy sauce
2 tbsp (27mL)
Chickpeas, canned
3/8 can (168g)
Spices and Herbs
Salt
1/2 tbsp (8g)
Black pepper
1 tsp, ground (2g)
Turmeric, ground
1 1/2 dash (1g)
Curry powder
3/4 tbsp (5g)
Vegetables and Vegetable Products
Brussels sprouts
6 3/4 oz (189g)
Carrots
4 1/2 medium (274g)
Broccoli
13 1/4 tbsp chopped (76g)
Bell pepper
2 1/2 large (395g)
Onion
1 medium (2-1/2" dia) (102g)
Kale leaves
1 1/3 lbs (601g)
Garlic
5 clove(s) (15g)
Frozen mixed veggies
3 lbs (1439g)
Ketchup
2/3 cup (187g)
Tomatoes
2/3 pint, cherry tomatoes (199g)
Romaine lettuce
32 leaf inner (192g)
Fresh ginger
3/8 slices (1" dia) (1g)
Fats and Oils
Olive oil
6 1/3 tbsp (95mL)
Oil
1 1/2 oz (49mL)
Salad dressing
3 tbsp (45mL)
Other
Vegan sausage
3 sausage (300g)
Vegan ranch
5 tbsp (74mL)
Nutritional yeast
3 tbsp (11g)
Soy milk, unsweetened
1/2 gallon (1800mL)
Vegan chik'n nuggets
28 nuggets (602g)
Meatless chik'n tenders
16 pieces (408g)
Curry paste
5 tsp (25g)
Italian seasoning
1 tsp (4g)
Coleslaw mix
8 cup (720g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (528g)
Lemon juice
1/2 tsp (3mL)
Lemon
2 small (123g)
Soups, Sauces, and Gravies
Frank's red hot sauce
5 tbsp (74mL)
Vegetable broth
6 cup(s) (mL)
Oriental flavored ramen
2 package with flavor packet (156g)
Barbecue sauce
1 cup (272g)
Baked Products
Naan bread
5 1/2 piece (495g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (71g)
Coconut milk, canned
1 can (469mL)
lunch prep - 1 days
1. Roasted tofu & veggies
880 cals, 60p, 41c, 44f (per meal)
1 2/3 block (540g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
6 2/3 oz (189g)
2 1/2 medium (152g)
13 1/3 tbsp chopped (76g)
5/6 medium (99g)
3/8 medium (2-1/2" dia) (46g)
5 tsp (25mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
2. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple kale & avocado salad
520 cals, 11p, 21c, 34f (per meal)
1 bunch (191g)
1 small (65g)
1 avocado(s) (226g)
Recipe has been scaled from original by 1.13x. 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.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
980 cals, 60p, 24c, 63f (per meal)
5 tbsp (75mL)
10 oz (284g)
5 tbsp (75mL)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh 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 kale & avocado salad
345 cals, 7p, 14c, 23f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Lentil and veggie soup
835 cals, 52p, 117c, 4f (per meal)
1 1/2 cup (288g)
6 cup(s) (mL)
3 cup, chopped (120g)
3 tbsp (11g)
3 clove(s) (9g)
4 1/2 cup (608g)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Chik'n nuggets
770 cals, 43p, 72c, 32f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Crispy chik'n tenders
915 cals, 65p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Tofu lo-mein
1240 cals, 61p, 96c, 58f (per meal)
29 1/3 oz (832g)
1/4 cup (55mL)
2 3/4 cup(s) (652mL)
2 tbsp (28mL)
2 package with flavor packet (156g)
29 1/3 oz (832g)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
2. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Curried lentils
1205 cals, 45p, 100c, 62f (per meal)
13 1/3 tbsp (160g)
1 2/3 cup(s) (395mL)
1/4 tsp (1g)
1 1/4 cup (300mL)
5 tsp (25g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Sauteed garlic & herb tomatoes
170 cals, 2p, 7c, 14f (per meal)
2/3 dash, ground (0g)
1 tbsp (15mL)
2/3 clove(s) (2g)
2/3 pint, cherry tomatoes (199g)
1 tsp (4g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
1315 cals, 102p, 104c, 34f (per meal)
32 leaf inner (192g)
2 lbs (907g)
1 cup (272g)
8 cup (720g)
4 tsp (20mL)
4 small (296g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Ginger coconut chickpea soup
1030 cals, 40p, 83c, 50f (per meal)
1 1/2 dash (1g)
2 cup(s) (444mL)
1/2 cup (108g)
3/8 can (169mL)
3/8 can (168g)
3/4 tbsp (5g)
3/8 slices (1" dia) (1g)
1 1/2 clove(s) (5g)
3/8 large (56g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.