3200 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 3200 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 (3200cals, 235g protein, 259g net carbs, 110g fat 59g fiber per day) cannot be customized.
Day 1
3175cals, 204g protein, 191g net carbs, 157g fat 47g fiber per day
3 serving(s) (970cal, 43p, 75c, 49f)
4 egg(s) (277cal, 25p, 1c, 19f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 1/4 serving(s) (1266cal, 50p, 105c, 61f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3175cals, 211g protein, 274g net carbs, 115g fat 51g fiber per day
3 serving(s) (970cal, 43p, 75c, 49f)
4 egg(s) (277cal, 25p, 1c, 19f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 1/3 serving(s) (647cal, 41p, 91c, 3f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 piece(s) (524cal, 17p, 87c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3150cals, 222g protein, 228g net carbs, 127g fat 52g fiber per day
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
2 container(s) (362cal, 17p, 63c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
2 container (261cal, 28p, 26c, 5f)
2 2/3 serving(s) (481cal, 23p, 6c, 38f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3225cals, 225g protein, 283g net carbs, 102g fat 67g fiber per day
2 serving(s) (874cal, 50p, 87c, 25f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 piece(s) (524cal, 17p, 87c, 10f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
2 container (261cal, 28p, 26c, 5f)
2 2/3 serving(s) (481cal, 23p, 6c, 38f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3200cals, 274g protein, 305g net carbs, 82g fat 37g fiber per day
2 serving(s) (874cal, 50p, 87c, 25f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 piece(s) (524cal, 17p, 87c, 10f)
16 oz seitan (1189cal, 129p, 76c, 40f)
1 cup rice, cooked (218cal, 4p, 49c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3250cals, 255g protein, 265g net carbs, 94g fat 81g fiber per day
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
2 1/4 serving(s) (518cal, 11p, 21c, 34f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3250cals, 255g protein, 265g net carbs, 94g fat 81g fiber per day
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
2 1/4 serving(s) (518cal, 11p, 21c, 34f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (45 items)
Nut and Seed Products
Almonds
2 2/3 oz (76g)
Sunflower kernels
1/3 lbs (151g)
Vegetables and Vegetable Products
Garlic
16 1/2 clove(s) (49g)
Kale leaves
29 oz (824g)
Mushrooms
3 cup, chopped (210g)
Frozen mixed veggies
1 3/4 cup (236g)
Fresh spinach
3/8 cup(s) (11g)
Sun-dried tomatoes
1 1/2 oz (43g)
Onion
4 1/2 medium (2-1/2" dia) (495g)
Raw celery
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
Carrots
5 large (360g)
Spices and Herbs
Ground cumin
1/2 tbsp (3g)
Crushed red pepper
1/2 tbsp (3g)
Thyme, dried
2 tbsp, ground (8g)
Fresh thyme
1 tsp (1g)
Paprika
2 tbsp (14g)
Salt
1/2 tsp (3g)
Beverages
Water
32 1/4 cup(s) (7643mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fats and Oils
Oil
1/3 lbs (158mL)
Olive oil
1 2/3 oz (53mL)
Salad dressing
1/2 cup (113mL)
Fruits and Fruit Juices
Lemon juice
3 1/4 tbsp (49mL)
Avocados
2 1/4 avocado(s) (452g)
Lemon
2 1/4 small (131g)
Legumes and Legume Products
Lentils, raw
3 1/4 cup (620g)
Roasted peanuts
1/2 cup (73g)
Chickpeas, canned
2 1/2 can (1120g)
Firm tofu
14 oz (397g)
White beans, canned
4 1/2 can(s) (1976g)
Dairy and Egg Products
Eggs
8 large (400g)
Sliced cheese
6 slice (3/4 oz ea) (126g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Provolone cheese
3 slice(s) (84g)
Baked Products
Bread
17 oz (480g)
Naan bread
6 piece(s) (540g)
Other
Mixed greens
7 1/2 cup (225g)
Nutritional yeast
3 1/2 tsp (4g)
Cottage cheese & fruit cup
4 container (680g)
Teriyaki sauce
1/2 cup (120mL)
Vegan sausage
6 sausage (600g)
Soups, Sauces, and Gravies
Vegetable broth
13 1/2 cup(s) (mL)
Pesto sauce
1 1/2 tbsp (24g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Seitan
1 lbs (454g)
dinner prep - 1 days
1. Lentil kale salad
1266cal, 50p, 105c, 61f (per meal)
3 1/4 clove(s) (10g)
1/2 tbsp (3g)
3 1/4 cup(s) (770mL)
1/2 tbsp (3g)
5 cup, chopped (195g)
3 1/4 tbsp (49mL)
3 1/4 tbsp, slivered (22g)
3 1/4 tbsp (49mL)
13 tbsp (156g)
Recipe has been scaled from original by 1.63x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 2 days
1. Grilled cheese with mushrooms
970cal, 43p, 75c, 49f (per meal)
3 slice (3/4 oz ea) (63g)
6 slice(s) (192g)
1 tbsp, ground (4g)
1 1/2 tbsp (23mL)
1 1/2 cup, chopped (105g)
Recipe has been scaled from original by 3x. 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.
3. Boiled eggs
277cal, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 1 days
1. Lentil and veggie soup
647cal, 41p, 91c, 3f (per meal)
1 3/4 cup (236g)
1 1/6 clove(s) (3g)
3 1/2 tsp (4g)
56 tsp, chopped (47g)
2 1/3 cup(s) (mL)
9 1/3 tbsp (112g)
Recipe has been scaled from original by 0.58x. 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.
3. Simple mixed greens salad
203cal, 4p, 13c, 14f (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.
dinner prep - 2 days
1. Chickpea & kale soup
682cal, 34p, 70c, 18f (per meal)
2 1/2 can (1120g)
2 1/2 tsp (13mL)
5 clove(s) (15g)
10 cup(s) (mL)
5 cup, chopped (200g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Grilled cheese with sun dried tomatoes & spinach
820cal, 41p, 57c, 43f (per meal)
3 slice(s) (84g)
1/2 tbsp (8mL)
3/8 cup(s) (11g)
1 1/2 oz (43g)
1 1/2 tbsp (24g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
lunch prep - 2 days
1. Bean & tofu goulash
874cal, 50p, 87c, 25f (per meal)
14 oz (397g)
1 tsp (1g)
2 tbsp (14g)
2 tbsp (30mL)
2 clove (6g)
2 medium (2-1/2" dia) (220g)
2 can(s) (878g)
Recipe has been scaled from original by 2x. 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. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Teriyaki seitan wings
1189cal, 129p, 76c, 40f (per meal)
Recipe has been scaled from original by 4x. 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
218cal, 4p, 49c, 0f (per meal)
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
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 2 days
1. White bean cassoulet
962cal, 44p, 117c, 20f (per meal)
2 1/2 can(s) (1098g)
5 clove(s) (15g)
2 1/2 tbsp (38mL)
1 1/4 cup(s) (mL)
2 1/2 medium (2-1/2" dia) (275g)
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
5 large (360g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple kale & avocado salad
518cal, 11p, 21c, 34f (per meal)
2 1/4 avocado(s) (452g)
2 1/4 bunch (383g)
2 1/4 small (131g)
Recipe has been scaled from original by 2.25x. 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. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Lentils
636cal, 43p, 93c, 2f (per meal)
Recipe has been scaled from original by 1.83x. 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.