3100 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 3100 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 (3075cal, 208g protein, 225g net carbs, 124g fat, 55g fiber per day) cannot be customized.
Day 1
2950cal, 196g protein, 342g net carbs, 56g fat, 70g fiber
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
3 2/3 cup(s) (546cal, 28p, 43c, 29f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
1 1/4 serving(s) (519cal, 26p, 58c, 8f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3075cal, 201g protein, 279g net carbs, 88g fat, 90g fiber
2 1/4 serving(s) (1247cal, 77p, 62c, 54f)
1 1/3 serving(s) (324cal, 5p, 49c, 12f)
1 1/4 serving(s) (519cal, 26p, 58c, 8f)
2 1/2 piece(s) (655cal, 22p, 109c, 13f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3125cal, 197g protein, 134g net carbs, 183g fat, 41g fiber
3 1/2 serving(s) (1131cal, 50p, 88c, 57f)
3/8 cup(s) (324cal, 7p, 18c, 23f)
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3125cal, 197g protein, 134g net carbs, 183g fat, 41g fiber
3 1/2 serving(s) (1131cal, 50p, 88c, 57f)
3/8 cup(s) (324cal, 7p, 18c, 23f)
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3025cal, 234g protein, 272g net carbs, 89g fat, 49g fiber
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
2 serving(s) (342cal, 18p, 25c, 14f)
13 1/3 tender(s) (762cal, 54p, 69c, 30f)
2 1/2 serving(s) (584cal, 30p, 63c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3000cal, 217g protein, 236g net carbs, 110g fat, 51g fiber
1 1/2 sub(s) (856cal, 56p, 83c, 31f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
2 serving(s) (342cal, 18p, 25c, 14f)
8 oz (590cal, 48p, 16c, 30f)
3 serving(s) (376cal, 8p, 9c, 31f)
3 1/2 serving(s) (362cal, 11p, 70c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3175cal, 216g protein, 179g net carbs, 159g fat, 42g fiber
2 serving(s) (1125cal, 47p, 24c, 91f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup (137cal, 1p, 31c, 0f)
8 oz (590cal, 48p, 16c, 30f)
3 serving(s) (376cal, 8p, 9c, 31f)
3 1/2 serving(s) (362cal, 11p, 70c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (60 items)
Dairy and Egg Products
Whole milk
1/4 gallon (881mL)
Butter
1 tbsp (14g)
Sliced cheese
7 slice (3/4 oz ea) (147g)
Cheese
3 slice (1 oz each) (84g)
Fresh mozzarella cheese
6 oz (170g)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (123g)
Seitan
1/2 lbs (255g)
Brown rice
1/2 cup (84g)
Beverages
Water
25 3/4 cup(s) (6096mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Spices and Herbs
Salt
2 1/2 tsp (15g)
Black pepper
3/4 tbsp, ground (5g)
Ground cumin
1 1/4 tsp (3g)
Taco seasoning mix
2 1/4 tbsp (19g)
Thyme, dried
11 g (11g)
Balsamic vinegar
1 1/4 tbsp (19mL)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Salsa
6 3/4 tbsp (122g)
Apple cider vinegar
1 1/4 tbsp (1mL)
Other
Lentil pasta
1/3 lbs (151g)
Mixed greens
5 cup (154g)
Chocolate chips
2 tbsp (28g)
Frozen riced cauliflower
3 3/4 cup, prepared (638g)
Meatless chik'n tenders
13 1/3 pieces (340g)
Sub roll(s)
3 roll(s) (255g)
Cottage cheese & fruit cup
2 container (340g)
Vegetables and Vegetable Products
Tomato paste
5 tsp (27g)
Kale leaves
1 1/4 cup, chopped (50g)
Garlic
6 2/3 clove(s) (20g)
Onion
1 2/3 medium (2-1/2" dia) (185g)
Sweet potatoes
5/6 sweetpotato, 5" long (175g)
Mushrooms
3 1/2 cup, chopped (245g)
Fresh ginger
5 tsp (10g)
Broccoli
2 1/2 cup chopped (228g)
Ketchup
3 1/3 tbsp (57g)
Fresh parsley
3 3/4 sprigs (4g)
Tomatoes
1 1/4 cup cherry tomatoes (186g)
Bell pepper
1 1/2 small (111g)
Beets, precooked (canned or refrigerated)
12 beets (2" dia, sphere) (600g)
Edamame, frozen, shelled
2 cup (236g)
Asparagus
1 1/2 lbs (680g)
Mashed potato mix
1/2 lbs (198g)
Fats and Oils
Oil
6 1/3 oz (191mL)
Olive oil
10 tbsp (150mL)
Balsamic vinaigrette
4 tbsp (60mL)
Fruits and Fruit Juices
Lemon juice
6 1/3 tbsp (95mL)
Avocados
1 avocado(s) (226g)
Raisins
2 oz (60 raisins) (59g)
Legumes and Legume Products
Black beans
1 2/3 can(s) (732g)
Refried beans
1 cup (272g)
Tempeh
1 1/2 lbs (709g)
Soy sauce
10 tbsp (150mL)
Firm tofu
1 1/2 lbs (709g)
Chickpeas, canned
1 1/4 can (560g)
Baked Products
Naan bread
5 piece (450g)
Bread
14 slice(s) (448g)
Nut and Seed Products
Walnuts
9 1/4 tbsp, chopped (68g)
Almonds
4 tbsp, whole (36g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Sesame seeds
5 tsp (15g)
lunch prep - 1 days
1. Lentil pasta
675 cals, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. White rice
220 cals, 4p, 49c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 2 days
1. Black bean & sweet potato stew
520 cals, 26p, 58c, 8f (per meal)
5 tsp (27g)
2 1/2 tsp (13mL)
1 1/4 cup, chopped (50g)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
1 2/3 clove(s) (5g)
5/6 small (58g)
5/6 sweetpotato, 5" long (175g)
2 1/2 cup(s) (593mL)
1 2/3 can(s) (732g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Tempeh taco salad bowl
1245 cals, 77p, 62c, 54f (per meal)
1 tsp (6mL)
1 cup (272g)
6 3/4 tbsp (122g)
1 cup (34g)
1 avocado(s) (226g)
2 1/4 tbsp (19g)
1/2 lbs (255g)
Recipe has been scaled from original by 1.13x. 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.
2. Buttery white rice
325 cals, 5p, 49c, 12f (per meal)
1 1/3 dash, ground (0g)
1 tbsp (14g)
1/3 tsp (2g)
2/3 cup(s) (158mL)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Grilled cheese with mushrooms
1130 cals, 50p, 88c, 57f (per meal)
1 3/4 cup, chopped (123g)
1 3/4 tbsp (26mL)
3 1/2 tsp, ground (5g)
7 slice(s) (224g)
3 1/2 slice (3/4 oz ea) (74g)
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.
2. Walnut almond trail mix
325 cals, 7p, 18c, 23f (per meal)
4 tbsp, chopped (29g)
4 tbsp, whole (36g)
2 tbsp (28g)
2 tbsp (not packed) (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together. Sore any leftovers in a cool area.
dinner prep - 2 days
1. Low carb asian tofu bowl
980 cals, 50p, 20c, 73f (per meal)
5 clove (15g)
5 tsp (15g)
1/2 cup (113mL)
5 tsp (10g)
10 tbsp (150mL)
3 3/4 cup, prepared (638g)
2 1/2 cup chopped (228g)
1 1/2 lbs (709g)
Recipe has been scaled from original by 5x. 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.
dinner prep - 1 days
1. Crispy chik'n tenders
760 cals, 54p, 69c, 30f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
585 cals, 30p, 63c, 11f (per meal)
3 3/4 sprigs (4g)
1 1/4 tbsp (1mL)
1 1/4 tbsp (19mL)
1 1/4 cup cherry tomatoes (186g)
5/8 small (44g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Seitan philly cheesesteak
855 cals, 56p, 83c, 31f (per meal)
1 1/2 slice (1 oz each) (42g)
1/4 lbs (128g)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
3/4 tbsp (11mL)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. 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.
3. Brown rice
155 cals, 3p, 31c, 1f (per meal)
1/2 cup (84g)
1/3 tsp (2g)
7/8 cup(s) (211mL)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. 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.
dinner 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. Instant mashed potatoes
360 cals, 11p, 70c, 1f (per meal)
1/2 lbs (198g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Asparagus
375 cals, 8p, 9c, 31f (per meal)
1 1/2 lbs (680g)
1/4 cup (68mL)
1/2 tbsp (9g)
1/2 tbsp, ground (3g)
1/4 cup (68mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
lunch prep - 1 days
1. Beet & mozzarella salad
1125 cals, 47p, 24c, 91f (per meal)
4 beets (2" dia, sphere) (200g)
6 oz (170g)
1/3 cup, chopped (39g)
2 tbsp (30mL)
1 tbsp (15mL)
1 tsp, leaves (1g)
1
In a small bowl, mix together the olive oil, lemon juice, thyme and salt/pepper to taste. Set aside.
2
In a larger bowl, toss the beets, mozzarella, and walnuts together. Top with dressing and serve.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.