3200 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 3200 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 (3125cal, 217g protein, 290g net carbs, 96g fat, 57g fiber per day) cannot be customized.
Day 1
3075cal, 223g protein, 382g net carbs, 48g fat, 59g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
4 cup(s) (458cal, 7p, 101c, 2f)
4 serving(s) (1140cal, 83p, 137c, 20f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3175cal, 220g protein, 280g net carbs, 107g fat, 53g fiber
3 serving(s) (1089cal, 37p, 76c, 62f)
1 piece(s) (262cal, 9p, 43c, 5f)
4 serving(s) (1140cal, 83p, 137c, 20f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3175cal, 215g protein, 293g net carbs, 104g fat, 51g fiber
3 serving(s) (1089cal, 37p, 76c, 62f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 1/2 serving(s) (720cal, 49p, 46c, 32f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3150cal, 228g protein, 360g net carbs, 69g fat, 44g fiber
2 1/2 sub(s) (1306cal, 80p, 148c, 40f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3200cal, 212g protein, 229g net carbs, 133g fat, 58g fiber
1 bagel(s) (698cal, 37p, 63c, 25f)
2 serving(s) (703cal, 8p, 8c, 59f)
2 1/2 sub(s) (1306cal, 80p, 148c, 40f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3050cal, 211g protein, 244g net carbs, 106g fat, 66g fiber
3 can(s) (741cal, 54p, 70c, 20f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/2 serving(s) (1068cal, 37p, 88c, 48f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3050cal, 211g protein, 244g net carbs, 106g fat, 66g fiber
3 can(s) (741cal, 54p, 70c, 20f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 1/2 serving(s) (1068cal, 37p, 88c, 48f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (50 items)
Soups, Sauces, and Gravies
Barbecue sauce
3/4 cup (215g)
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Spices and Herbs
Salt
1/2 tbsp (10g)
Paprika
4 dash (1g)
Curry powder
2 tbsp (13g)
Onion powder
1 dash (0g)
Ground cumin
1 dash (0g)
Black pepper
4 dash, ground (1g)
Basil, dried
1 1/4 tsp, leaves (1g)
Other
Nutritional yeast
3/4 cup (45g)
Mixed greens
4 package (5.5 oz) (608g)
Vegan chik'n strips
1 1/4 lbs (567g)
Diced tomatoes
1 can(s) (420g)
Italian seasoning
2 tsp (7g)
Vegan sausage
1 1/2 sausage (150g)
Sub roll(s)
5 roll(s) (425g)
Vegan cheese, sliced
5 slice(s) (101g)
Veggie burger patty
4 patty (284g)
Vegetables and Vegetable Products
Cauliflower
3 head small (4" dia.) (795g)
Tomatoes
2 cup cherry tomatoes (298g)
Carrots
8 medium (492g)
Bell pepper
4 large (661g)
Onion
7 1/2 medium (2-1/2" dia) (838g)
Garlic
10 clove(s) (30g)
Fresh ginger
2 slices (1" dia) (4g)
Frozen chopped spinach
1 10 oz package (284g)
Broccoli
1 1/2 cup chopped (137g)
Potatoes
1 1/2 small (1-3/4" to 2-1/4" dia.) (138g)
Ketchup
4 tbsp (68g)
Zucchini
2 1/2 large (808g)
Fresh parsley
25 sprigs (25g)
Kale leaves
3 cup, chopped (120g)
Fruits and Fruit Juices
Fruit juice
50 fl oz (1500mL)
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
5 1/4 fl oz (160mL)
Fats and Oils
Salad dressing
1 1/4 cup (293mL)
Oil
1/3 lbs (159mL)
Beverages
Water
40 cup(s) (9480mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Legumes and Legume Products
Soy sauce
6 2/3 tbsp (100mL)
Lentils, raw
2 1/2 cup (488g)
Tempeh
4 oz (113g)
Chickpeas, canned
2 1/2 can (1120g)
Cereal Grains and Pasta
Brown rice
2 cup (412g)
Seitan
1 lbs (425g)
Baked Products
Naan bread
2 piece (180g)
Hamburger buns
4 bun(s) (204g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Nut and Seed Products
Coconut milk, canned
1 can (451mL)
Roasted pumpkin seeds, unsalted
1 cup (118g)
lunch prep - 1 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.
dinner prep - 2 days
1. Chik'n stir fry
1140 cals, 83p, 137c, 20f (per meal)
1 1/4 lbs (567g)
8 small (5-1/2" long) (400g)
3 cup(s) (711mL)
6 2/3 tbsp (100mL)
4 medium (476g)
1 1/2 cup (285g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple mixed greens and tomato salad
300 cals, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
lunch prep - 2 days
1. Spiced coconut lentil soup
1090 cals, 37p, 76c, 62f (per meal)
1 large (150g)
5 clove(s) (15g)
2 slices (1" dia) (4g)
1 can(s) (420g)
5 cup(s) (1185mL)
1 cup (192g)
1 10 oz package (284g)
1 can (451mL)
4 dash (1g)
2 tbsp (13g)
2 tbsp (30mL)
1
Heat oil in a large saucepan over medium heat and add the onions. Cook until translucent, about 7 minutes.
2
Add in garlic and ginger and cook, stirring frequently, for about 4 minutes.
3
Add in curry powder and paprika and cook for 1 minute, stirring constantly.
4
Stir in coconut milk, lentils and water. Bring to a boil, lower heat and simmer for about 30 minutes.
5
Chop frozen spinach into pieces and stir into soup along with tomatoes. Stir frequently.
6
Once spinach has thawed and soup is heated throughout, serve.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
720 cals, 49p, 46c, 32f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
1 1/2 cup chopped (137g)
1 1/2 medium (92g)
1 1/2 small (1-3/4" to 2-1/4" dia.) (138g)
1 1/2 sausage (150g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Lentils
465 cals, 32p, 68c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 2 days
1. Seitan philly vegan cheesesteak
1305 cals, 80p, 148c, 40f (per meal)
1/2 lbs (213g)
1 1/4 small (93g)
5/8 medium (2-1/2" dia) (69g)
1 1/4 tbsp (19mL)
2 1/2 roll(s) (213g)
2 1/2 slice(s) (50g)
Recipe has been scaled from original by 2.5x. 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. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Veggie burger
1100 cals, 44p, 165c, 20f (per meal)
4 patty (284g)
4 bun(s) (204g)
4 tbsp (68g)
4 oz (113g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
700 cals, 37p, 63c, 25f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
4 oz (113g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
2. Avocado
705 cals, 8p, 8c, 59f (per meal)
Recipe has been scaled from original by 2x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
740 cals, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Brown rice
230 cals, 5p, 46c, 2f (per meal)
2/3 cup (127g)
4 dash (3g)
1 1/3 cup(s) (316mL)
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.
dinner prep - 2 days
1. Lemony chickpea & zucchini bowl
1070 cals, 37p, 88c, 48f (per meal)
1 1/4 tsp (5g)
5 tbsp (75mL)
5 clove(s) (15g)
2 1/2 can (1120g)
2 1/2 large (808g)
1 1/4 tsp, leaves (1g)
25 sprigs (25g)
10 tbsp (150mL)
5 medium (2-1/2" dia) (550g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini and the rest of the fresh parsley. 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.
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.