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 (3325cal, 228g protein, 295g net carbs, 102g fat, 77g fiber per day) cannot be customized.
Day 1
3275cal, 208g protein, 297g net carbs, 113g fat, 63g fiber
3 serving(s) (1325cal, 68p, 198c, 22f)
3 serving(s) (294cal, 11p, 21c, 10f)
1 1/2 serving(s) (641cal, 8p, 22c, 52f)
1 cup(s) (85cal, 7p, 2c, 5f)
4 slice(s) (504cal, 17p, 51c, 23f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3350cal, 252g protein, 292g net carbs, 107g fat, 51g fiber
2 1/2 sandwich(es) (827cal, 25p, 84c, 39f)
3 serving(s) (521cal, 35p, 76c, 2f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 serving(s) (652cal, 9p, 91c, 21f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3350cal, 252g protein, 292g net carbs, 107g fat, 51g fiber
2 1/2 sandwich(es) (827cal, 25p, 84c, 39f)
3 serving(s) (521cal, 35p, 76c, 2f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 sausage(s) (804cal, 84p, 32c, 36f)
2 1/2 serving(s) (652cal, 9p, 91c, 21f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3325cal, 236g protein, 317g net carbs, 67g fat, 131g fiber
2 3/4 serving(s) (1141cal, 56p, 127c, 17f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 serving(s) (1308cal, 67p, 127c, 38f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3300cal, 227g protein, 312g net carbs, 85g fat, 97g fiber
2 2/3 serving(s) (1229cal, 54p, 158c, 29f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 1/2 serving(s) (1308cal, 67p, 127c, 38f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3325cal, 211g protein, 292g net carbs, 112g fat, 76g fiber
2 2/3 serving(s) (1229cal, 54p, 158c, 29f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3 serving(s) (1371cal, 53p, 110c, 66f)
1 serving(s) (98cal, 4p, 7c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3250cal, 211g protein, 264g net carbs, 120g fat, 69g fiber
2 serving(s) (719cal, 36p, 80c, 20f)
5 slice(s) (630cal, 21p, 63c, 28f)
3 serving(s) (1371cal, 53p, 110c, 66f)
1 serving(s) (98cal, 4p, 7c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (45 items)
Fats and Oils
Salad dressing
1 cup (270mL)
Ranch dressing
3 tbsp (45mL)
Oil
1/2 lbs (234mL)
Olive oil
3 tbsp (45mL)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (882g)
Carrots
2 medium (122g)
Romaine lettuce
4 hearts (2000g)
Frozen broccoli
3/4 package (213g)
Garlic
28 1/3 clove(s) (85g)
Cabbage
3/4 head, small (about 4-1/2" dia) (536g)
Sweet potatoes
8 1/2 sweetpotato, 5" long (1803g)
Onion
7 medium (2-1/2" dia) (783g)
Tomato paste
2 tbsp (29g)
Kale leaves
1 1/2 cup, chopped (55g)
Fresh spinach
5 1/3 cup(s) (160g)
Fresh ginger
1 slices (1" dia) (2g)
Shallots
1 shallot (113g)
Mushrooms
1/2 lbs (227g)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (257g)
Legumes and Legume Products
Firm tofu
3/4 package (16 oz) (340g)
Lentils, raw
5 1/4 cup (1013g)
Chickpeas, canned
3 1/2 can (1568g)
Black beans
2 can(s) (805g)
Spices and Herbs
Salt
3/4 oz (22g)
Basil, dried
1/2 tbsp, ground (2g)
Black pepper
2 tsp, ground (5g)
Ground cumin
1/4 oz (7g)
Turmeric, ground
4 dash (2g)
Curry powder
2 tbsp (13g)
Beverages
Almond milk, unsweetened
6 tbsp (91mL)
Water
41 3/4 cup(s) (9895mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Other
Italian seasoning
1/4 tbsp (3g)
Soy milk, unsweetened
1 cup (240mL)
Vegan sausage
6 sausage (600g)
Vegan cheese, sliced
10 slice(s) (201g)
Mixed greens
14 cup (420g)
Vegan butter
2 1/2 tbsp (35g)
Chickpea pasta
10 oz (284g)
Nutritional yeast
5 tsp (6g)
Baked Products
Bread
19 slice (608g)
Naan bread
1 piece (90g)
Fruits and Fruit Juices
Lemon juice
3 tbsp (44mL)
Soups, Sauces, and Gravies
Vegetable broth
7 cup(s) (mL)
Nut and Seed Products
Coconut milk, canned
1 1/3 can (609mL)
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
1325 cals, 68p, 198c, 22f (per meal)
1/2 lbs (257g)
3/4 package (16 oz) (340g)
3/4 package (213g)
1 1/2 clove(s) (5g)
3/8 dash (0g)
6 tbsp (90mL)
1/2 tbsp, ground (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple salad with tomatoes and carrots
295 cals, 11p, 21c, 10f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
640 cals, 8p, 22c, 52f (per meal)
3 tbsp (45mL)
1/4 tbsp (3g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
2 1/4 tbsp (34mL)
3/4 head, small (about 4-1/2" dia) (536g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
2. Simple vegan garlic bread
505 cals, 17p, 51c, 23f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Vegan sausage
805 cals, 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. Sweet potato wedges
650 cals, 9p, 91c, 21f (per meal)
1/4 cup (56mL)
5 sweetpotato, 5" long (1050g)
2 1/2 tsp (15g)
1 1/4 tsp, ground (3g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 2 days
1. Vegan grilled cheese
825 cals, 25p, 84c, 39f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (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.
3. Lentils
520 cals, 35p, 76c, 2f (per meal)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Vegan chickpea & chickpea pasta
1310 cals, 67p, 127c, 38f (per meal)
2 1/2 tbsp (35g)
2 1/2 medium (2-1/2" dia) (275g)
10 oz (284g)
2 1/2 can (1120g)
10 clove(s) (30g)
2 1/2 tbsp (38mL)
5 tsp (6g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Black bean & sweet potato stew
1140 cals, 56p, 127c, 17f (per meal)
2 tbsp (29g)
1 tbsp (14mL)
1 1/2 cup, chopped (55g)
1 tbsp (14mL)
1/2 tbsp (3g)
2 clove(s) (5g)
1 small (64g)
1 sweetpotato, 5" long (192g)
2 3/4 cup(s) (652mL)
2 can(s) (805g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Creamy lentils and sweet potato
1230 cals, 54p, 158c, 29f (per meal)
1 3/4 cup (341g)
2 2/3 sweetpotato, 5" long (560g)
5 1/3 cup(s) (mL)
5 1/3 cup(s) (160g)
2 2/3 medium (2-1/2" dia) (293g)
2/3 cup (160mL)
4 tsp (20mL)
2 tsp (4g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Ginger coconut chickpea soup
1370 cals, 53p, 110c, 66f (per meal)
4 dash (2g)
5 cup(s) (1185mL)
1 1/2 cup (288g)
1 can (451mL)
1 can (448g)
2 tbsp (13g)
1 slices (1" dia) (2g)
4 clove(s) (12g)
1 large (150g)
2 tbsp (30mL)
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Lemony lentil & mushroom salad
720 cals, 36p, 80c, 20f (per meal)
2 cup (60g)
2 tbsp (30mL)
2 clove(s) (6g)
1 shallot (113g)
4 tsp (20mL)
1/2 lbs (227g)
1 1/2 cup(s) (mL)
1/2 cup (96g)
1
Add lentils and broth to a saucepan over medium heat. Cover and cook for 15-25 minutes or until soft. If there is excess liquid, drain, then set aside to cool.
2
Meanwhile, in a skillet over medium heat, add the oil, shallot, and garlic and cook 1-2 minutes until fragrant.
3
Add the mushrooms to the skillet and cook for 5-7 minutes until mushrooms are softened.
4
Turn off the heat and add the lemon juice and a hefty pinch of salt and pepper. Set aside to cool.
5
Once everything has cooled down, mix lentils in with the mushroom mixture and serve over a bed of greens.
2. Simple vegan garlic bread
630 cals, 21p, 63c, 28f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.