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 (3100cals, 217g protein, 305g net carbs, 83g fat 63g fiber per day) cannot be customized.
Day 1
3100cals, 195g protein, 323g net carbs, 89g fat 58g fiber per day
2 serving(s) (709cal, 32p, 13c, 59f)
3 serving(s) (123cal, 8p, 12c, 1f)
2 serving(s) (573cal, 17p, 116c, 3f)
3 serving(s) (970cal, 38p, 121c, 24f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3075cals, 196g protein, 393g net carbs, 43g fat 81g fiber per day
3 3/4 serving(s) (1365cal, 57p, 211c, 16f)
3 serving(s) (970cal, 38p, 121c, 24f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3050cals, 203g protein, 379g net carbs, 57g fat 53g fiber per day
3 3/4 serving(s) (1365cal, 57p, 211c, 16f)
3 serving(s) (1015cal, 55p, 138c, 22f)
2 1/3 cup(s) (348cal, 18p, 27c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3075cals, 198g protein, 253g net carbs, 108g fat 75g fiber per day
3 sandwich(es) (1028cal, 47p, 118c, 26f)
1/2 cup (366cal, 5p, 2c, 36f)
2 1/2 serving(s) (1093cal, 62p, 109c, 31f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3150cals, 260g protein, 215g net carbs, 112g fat 57g fiber per day
3 sandwich(es) (1028cal, 47p, 118c, 26f)
1/2 cup (366cal, 5p, 2c, 36f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3125cals, 262g protein, 262g net carbs, 88g fat 58g fiber per day
1 3/4 serving(s) (953cal, 39p, 131c, 24f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3075cals, 206g protein, 313g net carbs, 87g fat 57g fiber per day
1 3/4 serving(s) (953cal, 39p, 131c, 24f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (46 items)
Vegetables and Vegetable Products
Frozen corn kernels
3 cup (408g)
Shallots
3 clove(s) (170g)
Bell pepper
3 medium (357g)
Frozen sugar snap peas
2 cup (288g)
Fresh parsley
10 sprigs (10g)
Tomatoes
4 3/4 medium whole (2-3/5" dia) (580g)
Cucumber
2 1/2 cucumber (8-1/4") (715g)
Frozen chopped spinach
3/4 10 oz package (213g)
Garlic
2 3/4 clove(s) (8g)
Onion
2 1/4 medium (2-1/2" dia) (248g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Red onion
1 medium (2-1/2" dia) (114g)
Carrots
3 1/2 small (5-1/2" long) (175g)
Romaine lettuce
3 1/2 hearts (1750g)
Fats and Oils
Oil
2 3/4 oz (85mL)
Ranch dressing
4 tbsp (60mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
1/2 cup (120mL)
Fruits and Fruit Juices
Lemon juice
6 1/4 tbsp (94mL)
Legumes and Legume Products
White beans, canned
3 can(s) (1335g)
Lentils, raw
2 cup (416g)
Firm tofu
1 1/2 lbs (645g)
Chickpeas, canned
4 1/2 can (2016g)
Spices and Herbs
Salt
1 3/4 tsp (10g)
Ground cumin
2 1/2 tsp (5g)
Black pepper
1/8 oz (4g)
Dried dill weed
2 tsp (2g)
Fresh thyme
5 dash (1g)
Paprika
1 1/4 tbsp (9g)
Beverages
Water
29 2/3 cup(s) (7032mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Pasta sauce
1 1/2 jar (24 oz) (914g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (158g)
Frozen cheese ravioli
1 3/4 lbs (794g)
Cereal Grains and Pasta
Instant couscous, flavored
2 1/2 box (5.8 oz) (411g)
Uncooked dry pasta
6 oz (171g)
Dairy and Egg Products
Whole milk
6 1/2 cup(s) (1579mL)
Parmesan cheese
2 1/4 tbsp (11g)
Part-skim ricotta cheese
3/4 cup (186g)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Baked Products
Bread
12 slice (384g)
Other
Vegan sausage
8 sausage (800g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Nutritional yeast
2 tsp (3g)
Sub roll(s)
2 roll(s) (170g)
dinner prep - 2 days
1. White bean succotash
970cal, 38p, 121c, 24f (per meal)
3 cup (408g)
3 tbsp (45mL)
3 tbsp (45mL)
3 clove(s) (170g)
3 medium (357g)
3 cup (786g)
Recipe has been scaled from original by 3x. 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. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Buffalo tofu
709cal, 32p, 13c, 59f (per meal)
1 tbsp (15mL)
4 tbsp (60mL)
1/3 cup (79mL)
14 oz (397g)
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 ranch.
2. Flavored rice mix
573cal, 17p, 116c, 3f (per meal)
1 pouch (~5.6 oz) (158g)
1
Prepare according to instructions on package.
3. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
1365cal, 57p, 211c, 16f (per meal)
10 sprigs (10g)
2 1/2 roma tomato (200g)
1 1/4 cucumber (8-1/4") (376g)
2 1/2 can (1120g)
1 1/4 tbsp (19mL)
2 1/2 tsp (5g)
1 1/4 tsp (6mL)
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
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
dinner prep - 1 days
1. Pasta with spinach and ricotta
1015cal, 55p, 138c, 22f (per meal)
3/4 10 oz package (213g)
1/2 tsp, ground (1g)
1 1/2 dash (1g)
2 1/4 tbsp (11g)
3/4 cup (186g)
1 1/2 clove(s) (5g)
6 oz (171g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to directions on package; drain.
2
While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
3
Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
4
Add cooked pasta to the skillet and stir.
5
Serve and top with remaining parmesan cheese.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
1028cal, 47p, 118c, 26f (per meal)
2 can (896g)
12 slice (384g)
1 tsp, ground (2g)
1 tsp (6g)
2 tsp (2g)
2 tbsp (30mL)
2 tbsp (30mL)
1 medium (2-1/2" dia) (110g)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
dinner prep - 1 days
1. Bean & tofu goulash
1093cal, 62p, 109c, 31f (per meal)
1/2 lbs (248g)
5 dash (1g)
1 1/4 tbsp (9g)
1 1/4 tbsp (19mL)
1 1/4 clove (4g)
1 1/4 medium (2-1/2" dia) (138g)
1 1/4 can(s) (549g)
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 tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
3. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 2 days
1. Vegan sausage
1072cal, 112p, 42c, 48f (per meal)
8 sausage (800g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
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 - 2 days
1. Cheese ravioli
953cal, 39p, 131c, 24f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
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.
dinner prep - 1 days
1. Vegan meatball sub
936cal, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.