3300 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 3300 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 (3275cals, 241g protein, 306g net carbs, 90g fat 68g fiber per day) cannot be customized.
Day 1
3250cals, 217g protein, 376g net carbs, 75g fat 53g fiber per day
1 2/3 serving(s) (1106cal, 52p, 167c, 18f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
2 1/2 serving(s) (910cal, 38p, 141c, 11f)
3 serving(s) (548cal, 26p, 8c, 44f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3325cals, 247g protein, 218g net carbs, 106g fat 124g fiber per day
2 1/2 serving(s) (982cal, 50p, 20c, 73f)
2 serving(s) (467cal, 24p, 50c, 9f)
3 1/3 serving(s) (1286cal, 74p, 129c, 16f)
2 serving(s) (141cal, 3p, 15c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3275cals, 246g protein, 241g net carbs, 116g fat 73g fiber per day
4 taco(s) (1273cal, 57p, 132c, 43f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 1/2 serving(s) (1199cal, 82p, 77c, 54f)
2 serving(s) (242cal, 9p, 20c, 8f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3250cals, 234g protein, 288g net carbs, 105g fat 55g fiber per day
28 oz (792cal, 77p, 19c, 41f)
2 1/4 serving(s) (452cal, 16p, 89c, 1f)
2 serving(s) (141cal, 3p, 15c, 6f)
6 mushroom cap(s) (874cal, 27p, 75c, 42f)
3 1/2 serving(s) (299cal, 10p, 30c, 11f)
2 1/4 cup(s) (258cal, 4p, 57c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3300cals, 281g protein, 268g net carbs, 93g fat 67g fiber per day
3 1/2 serving(s) (1347cal, 62p, 164c, 28f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
3 1/3 serving(s) (1141cal, 102p, 55c, 55f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3250cals, 229g protein, 377g net carbs, 69g fat 54g fiber per day
3 wrap(s) (1279cal, 81p, 128c, 41f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/3 serving(s) (1191cal, 41p, 220c, 9f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3250cals, 229g protein, 377g net carbs, 69g fat 54g fiber per day
3 wrap(s) (1279cal, 81p, 128c, 41f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
2 1/3 serving(s) (1191cal, 41p, 220c, 9f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (57 items)
Fruits and Fruit Juices
Fruit juice
36 fl oz (1080mL)
Lemon juice
1 1/4 tsp (6mL)
Other
Vegan meatballs, frozen
5 meatball(s) (150g)
Frozen riced cauliflower
2 cup, prepared (319g)
Mixed greens
4 1/4 package (5.5 oz) (653g)
Soy chorizo
1/2 lbs (227g)
Italian seasoning
1 1/4 tsp (5g)
Vegan sausage
2 1/2 sausage (250g)
Vegan cheese, shredded
1 1/2 cup (168g)
Plant-based deli slices
42 slices (437g)
Cereal Grains and Pasta
Uncooked dry pasta
1 1/2 lbs (722g)
Instant couscous, flavored
1 1/2 box (5.8 oz) (260g)
Seitan
13 1/3 oz (378g)
Soups, Sauces, and Gravies
Pasta sauce
2 jar (24 oz) (1259g)
Salsa
1 1/4 cup (325g)
Vegetable broth
2 3/4 cup(s) (mL)
Apple cider vinegar
1 tbsp (1mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Sesame seeds
2/3 oz (23g)
Legumes and Legume Products
Chickpeas, canned
2 can (821g)
Black beans
2 1/2 can(s) (1097g)
Soy sauce
3/4 lbs (285mL)
Firm tofu
3/4 lbs (354g)
Refried beans
2/3 can (~16 oz) (296g)
Extra firm tofu
1 3/4 lbs (794g)
Lentils, raw
6 tbsp (72g)
White beans, canned
1 3/4 can(s) (768g)
Hummus
3/4 cup (180g)
Vegetables and Vegetable Products
Fresh parsley
6 1/3 sprigs (6g)
Tomatoes
8 2/3 medium whole (2-3/5" dia) (1069g)
Cucumber
3 1/4 cucumber (8-1/4") (966g)
Red onion
1 1/4 medium (2-1/2" dia) (139g)
Garlic
10 clove(s) (30g)
Fresh ginger
1/3 oz (9g)
Broccoli
3 3/4 cup chopped (341g)
Onion
3 medium (2-1/2" dia) (317g)
Jalapeno pepper
2/3 pepper(s) (9g)
Carrots
8 2/3 medium (530g)
Romaine lettuce
2 1/2 hearts (1250g)
Potatoes
2 1/2 small (1-3/4" to 2-1/4" dia.) (230g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (163g)
Portabella cap
6 piece whole (846g)
Green pepper
1/4 cup, chopped (31g)
Spices and Herbs
Ground cumin
2 tsp (4g)
Balsamic vinegar
1 tbsp (15mL)
Garlic powder
1/4 tbsp (2g)
Oregano, dried
1/4 tbsp, ground (1g)
Salt
1/3 tsp (2g)
Black pepper
1/2 tsp, ground (1g)
Fats and Oils
Oil
1/4 lbs (112mL)
Salad dressing
13 oz (379mL)
Olive oil
1 3/4 oz (54mL)
Beverages
Water
29 1/2 cup (7104mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Dairy and Egg Products
Sour cream
5 tbsp (60g)
Baked Products
Corn tortillas
8 tortilla, medium (approx 6" dia) (208g)
Flour tortillas
6 tortilla (approx 10" dia) (432g)
lunch 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.
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
910cal, 38p, 141c, 11f (per meal)
5/6 can (373g)
1 1/4 tsp (6mL)
3 1/3 sprigs (3g)
5/6 roma tomato (67g)
3/8 cucumber (8-1/4") (125g)
1 tsp (2g)
1/2 tsp (2mL)
5/6 box (5.8 oz) (137g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 1 days
1. Black bean and salsa soup
1286cal, 74p, 129c, 16f (per meal)
5 tbsp (60g)
1 1/4 tsp (3g)
1 1/4 cup (325g)
2 1/2 can(s) (1097g)
2 cup(s) (mL)
Recipe has been scaled from original by 0.83x. 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. Tomato cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Low carb asian tofu bowl
982cal, 50p, 20c, 73f (per meal)
2 1/2 clove (8g)
2 1/2 tsp (8g)
1/4 cup (56mL)
2 1/2 tsp (5g)
5 tbsp (75mL)
2 cup, prepared (319g)
1 1/4 cup chopped (114g)
3/4 lbs (354g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. 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!
lunch prep - 1 days
1. Vegan chorizo tacos
1273cal, 57p, 132c, 43f (per meal)
1/4 tbsp (3mL)
1/3 small (23g)
2/3 can (~16 oz) (296g)
2/3 pepper(s) (9g)
8 tortilla, medium (approx 6" dia) (208g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add chopped onion and jalapeno, and cook for about 10 minutes.
2
Add the soy chorizo and cook for about 5 minutes, until starting to brown.
3
Meanwhile, place the refried beans in a saucepan and cook over low heat until heated through.
4
Stack two tortillas together for each taco, and spread beans over tortillas. Top with soy chorizo mixture.
5
Serve.
6
Meal Prep Tip: Divide the chorizo mixture and refried beans into separate airtight containers and store in the refrigerator. When ready to eat, warm chorizo mixture and refried beans on stovetop (or by microwaving), place on tortillas, and serve.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (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. Vegan sausage & veggie sheet pan
1199cal, 82p, 77c, 54f (per meal)
1 1/4 tsp (5g)
5 tsp (25mL)
2 1/2 cup chopped (228g)
2 1/2 medium (153g)
2 1/2 small (1-3/4" to 2-1/4" dia.) (230g)
2 1/2 sausage (250g)
Recipe has been scaled from original by 1.25x. 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. Tossed salad
242cal, 9p, 20c, 8f (per meal)
2 tbsp (30mL)
1/4 medium (2-1/2" dia) (28g)
1 small whole (2-2/5" dia) (91g)
1 small (5-1/2" long) (50g)
1 hearts (500g)
1/4 cucumber (8-1/4") (75g)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 1 days
1. Vegan cheesy portabella pizzas
874cal, 27p, 75c, 42f (per meal)
1/4 tbsp (2g)
1/4 tbsp, ground (1g)
6 piece whole (846g)
1 1/2 cup (168g)
1/4 tbsp (4mL)
3/4 cup (195g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and line a baking sheet with foil and grease the foil with the olive oil.
2
Place the mushroom caps on the sheet top-side down, and spoon the tomato sauce into each mushroom cap evenly.
3
Top each with the cheese and spices.
4
Bake 25 minutes until cheese melts.
3. Simple salad with celery, cucumber & tomato
299cal, 10p, 30c, 11f (per meal)
1 1/6 package (5.5 oz) (181g)
1 1/6 medium whole (2-3/5" dia) (143g)
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
1 1/6 cucumber (8-1/4") (351g)
1/4 cup (53mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 1 days
1. Baked tofu
792cal, 77p, 19c, 41f (per meal)
14 tbsp (210mL)
1 3/4 tbsp (16g)
1 3/4 slices (1" dia) (4g)
1 3/4 lbs (794g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Tomato cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Couscous
452cal, 16p, 89c, 1f (per meal)
3/4 box (5.8 oz) (123g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Garlic pepper seitan
1141cal, 102p, 55c, 55f (per meal)
1 2/3 dash (1g)
5 tsp (25mL)
3 1/3 dash, ground (1g)
13 1/3 oz (378g)
3 1/3 tbsp, chopped (31g)
4 clove(s) (12g)
6 2/3 tbsp, chopped (67g)
3 1/3 tbsp (50mL)
Recipe has been scaled from original by 0.83x. 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. Lentils
260cal, 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. White bean cassoulet
1347cal, 62p, 164c, 28f (per meal)
3 1/2 clove(s) (11g)
1 3/4 tbsp (26mL)
7/8 cup(s) (mL)
1 3/4 can(s) (768g)
1 3/4 medium (2-1/2" dia) (193g)
1 3/4 stalk, medium (7-1/2" - 8" long) (70g)
3 1/2 large (252g)
Recipe has been scaled from original by 1.75x. 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 mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Simple plant-based deli wrap
1279cal, 81p, 128c, 41f (per meal)
6 tbsp (90g)
6 slice(s), thin/small (90g)
1 1/2 cup (45g)
3 tortilla (approx 10" dia) (216g)
21 slices (218g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Pasta with store-bought sauce
1191cal, 41p, 220c, 9f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.