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 (3175cal, 218g protein, 258g net carbs, 117g fat, 53g fiber per day) cannot be customized.
Day 1
3175cal, 203g protein, 268g net carbs, 127g fat, 40g fiber
1 1/2 serving(s) (1096cal, 40p, 133c, 40f)
3 1/4 cup(s) (484cal, 25p, 38c, 26f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 serving(s) (235cal, 3p, 7c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3225cal, 247g protein, 164g net carbs, 147g fat, 63g fiber
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 serving(s) (235cal, 3p, 7c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3200cal, 214g protein, 354g net carbs, 72g fat, 67g fiber
4 serving(s) (1070cal, 56p, 160c, 8f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
2 sub(s) (936cal, 56p, 108c, 24f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 bar(s) (408cal, 20p, 24c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3200cal, 246g protein, 257g net carbs, 112g fat, 47g fiber
3 1/2 can(s) (865cal, 63p, 81c, 24f)
2 container(s) (310cal, 25p, 33c, 8f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
2 sub(s) (936cal, 56p, 108c, 24f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 bar(s) (408cal, 20p, 24c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3175cal, 203g protein, 184g net carbs, 168g fat, 32g fiber
2 1/2 sandwich(es) (1238cal, 54p, 62c, 82f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3050cal, 210g protein, 268g net carbs, 103g fat, 56g fiber
2 1/2 serving(s) (1093cal, 62p, 109c, 31f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3125cal, 200g protein, 309g net carbs, 93g fat, 65g fiber
2 1/2 serving(s) (1093cal, 62p, 109c, 31f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
3 serving(s) (1015cal, 55p, 138c, 22f)
2 serving(s) (469cal, 6p, 13c, 37f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (48 items)
Dairy and Egg Products
Whole milk
9 1/2 cup (2299mL)
Butter
3/4 stick (81g)
Parmesan cheese
1 3/4 oz (49g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Sliced cheese
5 slice (1 oz ea) (140g)
Part-skim ricotta cheese
3/4 cup (186g)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (342g)
Seitan
3/4 lbs (340g)
Brown rice
2/3 cup (127g)
Vegetables and Vegetable Products
Garlic
5 1/2 clove(s) (17g)
Fresh spinach
1 1/2 10oz package (453g)
Onion
3 medium (2-1/2" dia) (335g)
Tomatoes
5 1/3 medium whole (2-3/5" dia) (654g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Cauliflower
4 head small (4" dia.) (1060g)
Frozen mixed veggies
1 1/2 lbs (680g)
Frozen chopped spinach
3/4 10 oz package (213g)
Spices and Herbs
Salt
1 tbsp (18g)
Black pepper
1/4 oz (8g)
Garlic powder
1 tsp (3g)
Fresh thyme
1 1/4 tsp (1g)
Paprika
2 1/2 tbsp (17g)
Beverages
Water
25 cup(s) (5885mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Baked Products
Naan bread
3 piece (270g)
Bread
5 slice (160g)
Other
Nutritional yeast
2 2/3 oz (76g)
Vegan meatballs, frozen
16 meatball(s) (480g)
Sub roll(s)
4 roll(s) (340g)
Legumes and Legume Products
Soy sauce
1 1/2 oz (38mL)
Peanut butter
6 tbsp (97g)
Tempeh
3/4 lbs (340g)
Extra firm tofu
1 1/2 lbs (680g)
Firm tofu
17 1/2 oz (496g)
White beans, canned
2 1/2 can(s) (1098g)
Fruits and Fruit Juices
Lemon juice
5/6 fl oz (25mL)
Lime juice
4 tbsp (60mL)
Avocados
3 1/2 avocado(s) (704g)
Fats and Oils
Olive oil
4 tbsp (60mL)
Oil
2 oz (57mL)
Salad dressing
4 tbsp (60mL)
Soups, Sauces, and Gravies
Barbecue sauce
1 cup (286g)
Pasta sauce
1 cup (260g)
Chunky canned soup (non-creamy varieties)
3 1/2 can (~19 oz) (1841g)
Oriental flavored ramen
1 1/2 package with flavor packet (128g)
Snacks
High-protein granola bar
4 bar (160g)
Nut and Seed Products
Walnuts
6 3/4 tbsp, shelled (42g)
Roasted cashews
4 tbsp, halves and whole (34g)
lunch prep - 1 days
1. Spinach parmesan pasta
1095 cals, 40p, 133c, 40f (per meal)
6 oz (171g)
2 1/4 tbsp (32g)
1 1/2 clove(s) (5g)
3/4 10oz package (213g)
6 tbsp (38g)
3 dash (2g)
1/2 tbsp, ground (3g)
1/4 cup(s) (59mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
dinner prep - 2 days
1. Peanut tempeh
650 cals, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Seitan salad
1435 cals, 108p, 66c, 71f (per meal)
4 tsp (20mL)
4 tsp (5g)
4 tbsp (60mL)
1 avocado(s) (201g)
24 cherry tomatoes (408g)
8 cup(s) (240g)
3/4 lbs (340g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Bbq cauliflower wings
1070 cals, 56p, 160c, 8f (per meal)
1 cup (286g)
1 tsp (6g)
1 cup (60g)
4 head small (4" dia.) (1060g)
Recipe has been scaled from original by 4x. 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.
2. Mashed sweet potatoes with butter
375 cals, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
dinner prep - 2 days
1. Vegan meatball sub
935 cals, 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.
2. High-protein granola bar
410 cals, 20p, 24c, 24f (per meal)
2 bar (80g)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
865 cals, 63p, 81c, 24f (per meal)
3 1/2 can (~19 oz) (1841g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 2 days
1. Tofu lo-mein
1015 cals, 50p, 79c, 47f (per meal)
1 1/2 lbs (680g)
3 tbsp (45mL)
2 1/4 cup(s) (533mL)
1 1/2 tbsp (23mL)
1 1/2 package with flavor packet (128g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
lunch prep - 1 days
1. Grilled cheese sandwich
1240 cals, 54p, 62c, 82f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
lunch prep - 2 days
1. Bean & tofu goulash
1095 cals, 62p, 109c, 31f (per meal)
1 1/4 tsp (1g)
2 1/2 tbsp (17g)
2 1/2 tbsp (38mL)
2 1/2 clove (8g)
2 1/2 medium (2-1/2" dia) (275g)
17 1/2 oz (496g)
2 1/2 can(s) (1098g)
Recipe has been scaled from original by 2.5x. 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.
2. 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 - 1 days
1. Pasta with spinach and ricotta
1015 cals, 55p, 138c, 22f (per meal)
6 oz (171g)
3/4 10 oz package (213g)
1 1/2 clove(s) (5g)
3/4 cup (186g)
2 1/4 tbsp (11g)
1 1/2 dash (1g)
1/2 tsp, ground (1g)
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.
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.