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 (3200cals, 245g protein, 260g net carbs, 104g fat 62g fiber per day) cannot be customized.
Day 1
3200cals, 267g protein, 193g net carbs, 127g fat 51g fiber per day
2 serving(s) (676cal, 56p, 77c, 13f)
3 serving(s) (691cal, 14p, 28c, 46f)
3 1/3 serving(s) (1141cal, 102p, 55c, 55f)
3 1/2 serving(s) (299cal, 10p, 30c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3200cals, 267g protein, 193g net carbs, 127g fat 51g fiber per day
2 serving(s) (676cal, 56p, 77c, 13f)
3 serving(s) (691cal, 14p, 28c, 46f)
3 1/3 serving(s) (1141cal, 102p, 55c, 55f)
3 1/2 serving(s) (299cal, 10p, 30c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3225cals, 220g protein, 341g net carbs, 62g fat 109g fiber per day
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
3 1/2 cup(s) (296cal, 25p, 7c, 16f)
1 serving(s) (230cal, 5p, 9c, 15f)
3 serving(s) (1158cal, 67p, 116c, 15f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 cup(s) (55cal, 1p, 5c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3175cals, 201g protein, 365g net carbs, 75g fat 56g fiber per day
1 2/3 serving(s) (851cal, 29p, 157c, 6f)
3 1/2 cup(s) (296cal, 25p, 7c, 16f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 2/3 serving(s) (1106cal, 52p, 167c, 18f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3225cals, 261g protein, 242g net carbs, 117g fat 37g fiber per day
2 sandwich(es) (773cal, 45p, 58c, 31f)
1 1/4 serving(s) (633cal, 10p, 29c, 48f)
14 oz seitan (1041cal, 113p, 66c, 35f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3225cals, 261g protein, 242g net carbs, 117g fat 37g fiber per day
2 sandwich(es) (773cal, 45p, 58c, 31f)
1 1/4 serving(s) (633cal, 10p, 29c, 48f)
14 oz seitan (1041cal, 113p, 66c, 35f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3225cals, 241g protein, 246g net carbs, 101g fat 93g fiber per day
2 burrito(s) (1046cal, 74p, 113c, 22f)
4 serving(s) (392cal, 15p, 28c, 13f)
3 serving(s) (938cal, 43p, 51c, 55f)
2 serving(s) (467cal, 24p, 50c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (51 items)
Fruits and Fruit Juices
Avocados
5 1/3 avocado(s) (1072g)
Lemon
4 small (232g)
Apples
5/6 small (2-3/4" dia) (124g)
Vegetables and Vegetable Products
Kale leaves
1 1/2 lbs (720g)
Frozen mixed veggies
1 package (10 oz ea) (288g)
Green pepper
6 3/4 tbsp, chopped (62g)
Garlic
8 1/3 clove(s) (25g)
Onion
1 1/2 medium (2-1/2" dia) (168g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (831g)
Raw celery
4 2/3 stalk, medium (7-1/2" - 8" long) (187g)
Cucumber
2 1/3 cucumber (8-1/4") (702g)
Brussels sprouts
3 3/4 cup (330g)
Romaine lettuce
2 hearts (1000g)
Carrots
1 medium (61g)
Fresh parsley
3 sprigs (3g)
Cauliflower
3/4 head small (4" dia.) (199g)
Zucchini
1 1/2 large (485g)
Cereal Grains and Pasta
Long-grain white rice
1 2/3 cup (308g)
Seitan
4 1/2 lbs (2060g)
Uncooked dry pasta
1 1/4 lbs (570g)
Other
Teriyaki sauce
3/4 lbs (290mL)
Mixed greens
4 package (5.5 oz) (617g)
Soy milk, unsweetened
1/2 gallon (1680mL)
Vegan meatballs, frozen
5 meatball(s) (150g)
Plant-based deli slices
20 slices (208g)
Nutritional yeast
2 tsp (3g)
Curry sauce
1 1/2 cup (425g)
Fats and Oils
Oil
2 3/4 oz (84mL)
Olive oil
5 oz (156mL)
Salad dressing
1 cup (255mL)
Spices and Herbs
Salt
1/2 tbsp (9g)
Black pepper
1/2 tbsp, ground (4g)
Ground cumin
1 tbsp (7g)
Apple cider vinegar
1 1/4 tbsp (19g)
Balsamic vinegar
1 tbsp (15mL)
Beverages
Water
1 2/3 gallon (6490mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/4 jar (24 oz) (840g)
Salsa
3/4 jar (357g)
Vegetable broth
1 2/3 cup(s) (mL)
Hot sauce
4 tsp (20mL)
Apple cider vinegar
1 tbsp (1mL)
Dairy and Egg Products
Sour cream
1/4 cup (54g)
Legumes and Legume Products
Black beans
2 3/4 can(s) (1215g)
Chickpeas, canned
1 can (448g)
Firm tofu
3/4 package (16 oz) (340g)
Baked Products
Naan bread
1 piece(s) (90g)
Bread
8 slice(s) (256g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Nut and Seed Products
Walnuts
10 tbsp, chopped (70g)
Sweets
Maple syrup
5 tsp (25mL)
lunch prep - 2 days
1. Teriyaki seitan with veggies and rice
676cal, 56p, 77c, 13f (per meal)
1/2 cup (93g)
1 package (10 oz ea) (288g)
1/3 cup (80mL)
1 tbsp (15mL)
3/4 lbs (340g)
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple kale & avocado salad
691cal, 14p, 28c, 46f (per meal)
3 avocado(s) (603g)
3 small (174g)
3 bunch (510g)
Recipe has been scaled from original by 3x. 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. Garlic pepper seitan
1141cal, 102p, 55c, 55f (per meal)
3 1/3 dash (2g)
3 1/3 tbsp (50mL)
1/4 tbsp, ground (2g)
1 2/3 lbs (756g)
6 2/3 tbsp, chopped (62g)
8 1/3 clove(s) (25g)
13 1/3 tbsp, chopped (133g)
6 2/3 tbsp (100mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Simple salad with celery, cucumber & tomato
299cal, 10p, 30c, 11f (per meal)
2 1/3 package (5.5 oz) (362g)
2 1/3 medium whole (2-3/5" dia) (287g)
4 2/3 stalk, medium (7-1/2" - 8" long) (187g)
2 1/3 cucumber (8-1/4") (702g)
1/2 cup (105mL)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
lunch prep - 2 days
1. Pasta with store-bought sauce
851cal, 29p, 157c, 6f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
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 - 1 days
1. Black bean and salsa soup
1158cal, 67p, 116c, 15f (per meal)
1/4 cup (54g)
1 tsp (2g)
1 cup (293g)
2 1/4 can(s) (988g)
1 2/3 cup(s) (mL)
Recipe has been scaled from original by 0.75x. 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. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Spaghetti and meatless meatballs
1106cal, 52p, 167c, 18f (per meal)
5 meatball(s) (150g)
6 2/3 oz (190g)
3/8 jar (24 oz) (280g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Teriyaki seitan wings
1041cal, 113p, 66c, 35f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. White rice
386cal, 8p, 85c, 1f (per meal)
56 tsp (216g)
2 1/3 cup(s) (559mL)
1 tsp, ground (2g)
1 tsp (7g)
Recipe has been scaled from original by 1.17x. 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.
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
773cal, 45p, 58c, 31f (per meal)
1 cup (30g)
2 tsp (10mL)
2/3 avocado(s) (134g)
4 slice(s) (128g)
10 slices (104g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Brussels sprout, apple & walnut side salad
633cal, 10p, 29c, 48f (per meal)
1/4 cup (56mL)
1 1/4 tbsp (19g)
10 tbsp, chopped (70g)
5/6 small (2-3/4" dia) (124g)
3 3/4 cup (330g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
lunch prep - 1 days
1. Seitan & bean wrap
1046cal, 74p, 113c, 22f (per meal)
1 tsp (5mL)
2 tsp (3g)
1/2 cup (15g)
2 tsp (4g)
4 tbsp (65g)
1/2 lbs (227g)
2 tortilla (approx 10" dia) (144g)
6 oz (170g)
1
Heat oil in a pan over medium heat. Add the seitan strips and cook until browned and crispy, a few minutes on each side.
2
Remove seitan from the pan and set aside.
3
Add the black beans, salsa, cumin, and nutritional yeast to the skillet and cook for a few minutes until warmed through.
4
On the torilla, place the mixed greens in the center and top with seitan, and then bean mixture.
5
Wrap up tortilla and serve.
6
Leftover Notes: Once ingredients have cooled you can make the burrito, wrap it in plastic wrap, freeze it, and use the microwave when ready to reheat. Alternatively you can store seitan and bean mixtures in an airtight container in the fridge then reheat and make the burrito.
2. Simple salad with tomatoes and carrots
392cal, 15p, 28c, 13f (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 - 1 days
1. Zucchini noodle curry bowl with tofu
938cal, 43p, 51c, 55f (per meal)
3/4 head small (4" dia.) (199g)
3/4 package (16 oz) (340g)
1 1/2 cup (425g)
1 1/2 large (485g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
2
Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
3
Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
4
Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
2. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!