7-day meal plan with recipes and a grocery list
3200 calorie intermittent fasting vegetarian meal plan
3200calories
235gprotein
258gnet carbs
110gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
3150cals, 202g protein, 187g net carbs, 157g fat 46g fiber per day
Lunch
Grilled cheese with mushrooms
3 serving(s) · 970cal, 43p, 75c, 49f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Boiled eggs
4 egg(s) · 277cal, 25p, 1c, 19f
Dinner
Lentil kale salad
3 1/4 serving(s) · 1233cal, 48p, 101c, 60f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 2
3175cals, 211g protein, 274g net carbs, 115g fat 51g fiber per day
Lunch
Grilled cheese with mushrooms
3 serving(s) · 970cal, 43p, 75c, 49f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Boiled eggs
4 egg(s) · 277cal, 25p, 1c, 19f
Dinner
Lentil and veggie soup
2 1/3 serving(s) · 647cal, 41p, 91c, 3f
Naan bread
2 piece(s) · 524cal, 17p, 87c, 10f
Simple mixed greens salad
3 serving(s) · 203cal, 4p, 13c, 14f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 3
3150cals, 222g protein, 228g net carbs, 127g fat 52g fiber per day
Lunch
Grilled cheese with sun dried tomatoes & spinach
1 1/2 sandwich(es) · 820cal, 41p, 57c, 42f
Roasted almonds
1/4 cup(s) · 222cal, 8p, 3c, 18f
Lowfat yogurt
2 container(s) · 362cal, 17p, 63c, 5f
Dinner
Chickpea & kale soup
2 1/2 serving(s) · 682cal, 34p, 70c, 18f
Sunflower seeds
2 2/3 serving(s) · 481cal, 23p, 6c, 38f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 4
3225cals, 225g protein, 283g net carbs, 102g fat 67g fiber per day
Lunch
Bean & tofu goulash
2 serving(s) · 874cal, 50p, 87c, 25f
Naan bread
2 piece(s) · 524cal, 17p, 87c, 10f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Dinner
Chickpea & kale soup
2 1/2 serving(s) · 682cal, 34p, 70c, 18f
Sunflower seeds
2 2/3 serving(s) · 481cal, 23p, 6c, 38f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 5
3200cals, 274g protein, 305g net carbs, 82g fat 37g fiber per day
Lunch
Bean & tofu goulash
2 serving(s) · 874cal, 50p, 87c, 25f
Naan bread
2 piece(s) · 524cal, 17p, 87c, 10f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Dinner
Teriyaki seitan wings
16 oz seitan · 1189cal, 129p, 76c, 40f
White rice
1 cup rice, cooked · 218cal, 4p, 49c, 0f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 6
3250cals, 255g protein, 265g net carbs, 94g fat 81g fiber per day
Lunch
White bean cassoulet
2 1/2 serving(s) · 962cal, 44p, 117c, 20f
Simple kale & avocado salad
2 1/4 serving(s) · 518cal, 11p, 21c, 34f
Dinner
Vegan sausage
3 sausage(s) · 804cal, 84p, 32c, 36f
Lentils
3 2/3 serving(s) · 636cal, 43p, 93c, 2f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 7
3250cals, 255g protein, 265g net carbs, 94g fat 81g fiber per day
Lunch
White bean cassoulet
2 1/2 serving(s) · 962cal, 44p, 117c, 20f
Simple kale & avocado salad
2 1/4 serving(s) · 518cal, 11p, 21c, 34f
Dinner
Vegan sausage
3 sausage(s) · 804cal, 84p, 32c, 36f
Lentils
3 2/3 serving(s) · 636cal, 43p, 93c, 2f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Grocery List (45 items)
Beverages
Protein powder
21 scoop (1/3 cup ea)
Water
32 1/4 cup(s)
Legumes and Legume Products
Lentils, raw
3 1/4 cup
Roasted peanuts
1/2 cup
Chickpeas, canned
2 1/2 can(s)
White beans, canned
4 1/2 can(s)
Firm tofu
14 oz
Fruits and Fruit Juices
Lemon juice
3 1/4 tbsp
Avocados
2 1/4 avocado(s)
Lemon
2 1/4 small
Nut and Seed Products
Almonds
2 2/3 oz
Sunflower kernels
1/3 lbs
33 more items
Checks off as you shop and updates when you swap a meal.
Recipes
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Lentil kale salad
1233cal, 48p, 101c, 61f (per meal)
13 tbsp (156g)
3 1/4 tbsp (49mL)
3 1/4 tbsp, slivered (22g)
3 1/4 tbsp (49mL)
3 1/4 cup, chopped (130g)
1/2 tbsp (3g)
3 1/4 cup(s) (770mL)
1/2 tbsp (3g)
3 1/4 clove(s) (10g)
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.
lunch prep - 2 days
1. Grilled cheese with mushrooms
970cal, 43p, 75c, 49f (per meal)
1 1/2 cup, chopped (105g)
1 1/2 tbsp (23mL)
1 tbsp, ground (4g)
6 slice(s) (192g)
3 slice (3/4 oz ea) (63g)
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)
9 1/3 tbsp (112g)
2 1/3 cup(s) (mL)
56 tsp, chopped (47g)
3 1/2 tsp (4g)
1 1/6 clove(s) (3g)
1 3/4 cup (236g)
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.
lunch prep - 1 days
1. Grilled cheese with sun dried tomatoes & spinach
820cal, 41p, 57c, 43f (per meal)
3 slice (96g)
1 1/2 tbsp (24g)
1 1/2 oz (43g)
3/8 cup(s) (11g)
1/2 tbsp (8mL)
3 slice(s) (84g)
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.
dinner prep - 2 days
1. Chickpea & kale soup
682cal, 34p, 70c, 18f (per meal)
10 cup(s) (mL)
2 1/2 tsp (13mL)
5 clove(s) (15g)
2 1/2 can(s) (1120g)
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 - 2 days
1. Bean & tofu goulash
874cal, 50p, 87c, 25f (per meal)
2 tbsp (30mL)
2 tbsp (14g)
1 tsp (1g)
2 can(s) (878g)
2 medium (2-1/2" dia) (220g)
14 oz (397g)
2 clove (6g)
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)
1 1/4 cup(s) (mL)
2 1/2 tbsp (38mL)
5 large (360g)
5 clove(s) (15g)
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
2 1/2 medium (2-1/2" dia) (275g)
2 1/2 can(s) (1098g)
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 bunch (383g)
2 1/4 avocado(s) (452g)
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.
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