3300 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 3300 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 (3275cals, 245g protein, 291g net carbs, 106g fat 45g fiber per day) cannot be customized.
Day 1
3250cals, 244g protein, 207g net carbs, 139g fat 51g fiber per day
2 sandwich(es) (922cal, 45p, 55c, 53f)
3 serving(s) (450cal, 24p, 74c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
12 oz tempeh (1301cal, 98p, 44c, 68f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3300cals, 229g protein, 309g net carbs, 110g fat 37g fiber per day
2 sandwich(es) (922cal, 45p, 55c, 53f)
3 serving(s) (450cal, 24p, 74c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
13 nuggets (717cal, 40p, 67c, 29f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
2 1/2 serving(s) (434cal, 30p, 63c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3350cals, 219g protein, 401g net carbs, 72g fat 54g fiber per day
2 3/4 serving(s) (1001cal, 42p, 155c, 12f)
2 piece(s) (524cal, 17p, 87c, 10f)
13 nuggets (717cal, 40p, 67c, 29f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
2 1/2 serving(s) (434cal, 30p, 63c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3300cals, 248g protein, 306g net carbs, 99g fat 46g fiber per day
2 3/4 serving(s) (1001cal, 42p, 155c, 12f)
2 piece(s) (524cal, 17p, 87c, 10f)
4 sausage link(s) (1444cal, 116p, 62c, 76f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3250cals, 218g protein, 228g net carbs, 144g fat 45g fiber per day
2 sandwich(es) (760cal, 33p, 56c, 40f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 container(s) (362cal, 17p, 63c, 5f)
3 serving(s) (1219cal, 66p, 84c, 57f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3250cals, 279g protein, 293g net carbs, 89g fat 40g fiber per day
16 oz seitan (1189cal, 129p, 76c, 40f)
1 cup rice, cooked (246cal, 5p, 55c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3250cals, 279g protein, 293g net carbs, 89g fat 40g fiber per day
16 oz seitan (1189cal, 129p, 76c, 40f)
1 cup rice, cooked (246cal, 5p, 55c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (50 items)
Fats and Oils
Salad dressing
3 tbsp (45mL)
Oil
4 oz (115mL)
Olive oil
1/4 cup (70mL)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (862g)
Ketchup
6 1/2 tbsp (111g)
Fresh parsley
7 1/3 sprigs (7g)
Cucumber
1 cucumber (8-1/4") (276g)
Onion
2 1/2 medium (2-1/2" dia) (268g)
Garlic
4 clove(s) (11g)
Fresh spinach
2 cup(s) (62g)
Canned crushed tomatoes
1 1/6 can (472g)
Raw celery
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
Carrots
2 1/3 medium (142g)
Other
Mixed greens
4 cup (120g)
Nutritional yeast
1 1/2 tbsp (6g)
Vegan chik'n nuggets
26 nuggets (559g)
Vegan sausage
4 sausage (400g)
Frozen cauliflower
3 cup (340g)
Italian seasoning
3 dash (1g)
Chickpea pasta
3/4 box (149g)
Teriyaki sauce
1 cup (240mL)
Legumes and Legume Products
Soy sauce
1 tbsp (15mL)
Peanut butter
6 tbsp (97g)
Tempeh
3/4 lbs (340g)
Lentils, raw
3 1/2 cup (688g)
Chickpeas, canned
2 can (821g)
Firm tofu
6 oz (170g)
Fruits and Fruit Juices
Lemon juice
2 1/2 tbsp (36mL)
Apples
2 medium (3" dia) (364g)
Beverages
Water
37 cup(s) (8729mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Dairy and Egg Products
Kefir, flavored
6 cup (1440mL)
Fresh mozzarella cheese
8 slices (227g)
Whole milk
9 cup(s) (2160mL)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Feta cheese
6 oz (170g)
Soups, Sauces, and Gravies
Pesto sauce
2/3 cup (176g)
Baked Products
Bread
12 slice(s) (384g)
Naan bread
4 piece(s) (360g)
Spices and Herbs
Salt
1/2 tbsp (9g)
Ground cumin
4 tsp (8g)
Crushed red pepper
4 dash (1g)
Chili powder
1 tsp (3g)
Basil, dried
1 tsp, leaves (1g)
Black pepper
1/2 tsp, ground (1g)
Oregano, dried
1 tsp, leaves (1g)
Cereal Grains and Pasta
Instant couscous, flavored
2 box (5.8 oz) (301g)
Long-grain white rice
3/4 cup (139g)
Seitan
2 lbs (907g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
dinner prep - 1 days
1. Peanut tempeh
1301cal, 98p, 44c, 68f (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. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 2 days
1. Caprese sandwich
922cal, 45p, 55c, 53f (per meal)
4 tbsp (64g)
4 slices (113g)
4 slice(s), thick/large (1/2" thick) (108g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
3. Kefir
450cal, 24p, 74c, 7f (per meal)
6 cup (1440mL)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 2 days
1. Chik'n nuggets
717cal, 40p, 67c, 29f (per meal)
Recipe has been scaled from original by 6.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Lentils
434cal, 30p, 63c, 1f (per meal)
Recipe has been scaled from original by 1.25x. 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 - 2 days
1. Spiced chickpea tabbouleh bowl
1001cal, 42p, 155c, 12f (per meal)
7 1/3 sprigs (7g)
2 roma tomato (147g)
1 cucumber (8-1/4") (276g)
2 can (821g)
1 tbsp (14mL)
2 tsp (4g)
1 tsp (5mL)
2 box (5.8 oz) (301g)
Recipe has been scaled from original by 1.83x. 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.
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
1444cal, 116p, 62c, 76f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
lunch prep - 1 days
1. Spiced tofu & pesto sandwich
760cal, 33p, 56c, 40f (per meal)
6 oz (170g)
4 dash (1g)
1 cup (30g)
1 tsp (3g)
2 tsp (4g)
2 tsp (10mL)
3 tbsp (48g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
dinner prep - 1 days
1. Baked feta chickpea pasta
1219cal, 66p, 84c, 57f (per meal)
1 1/2 clove(s) (5g)
3 dash (1g)
3/4 box (149g)
1 1/2 cup(s) (45g)
6 oz (170g)
3/4 tbsp (11mL)
15 oz, cherry tomatoes (425g)
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
In a baking dish, add the tomatoes, garlic, and the feta (do not crumble). Drizzle with the oil and season with some salt/pepper. Bake for 30-35 minutes until tomatoes are bursting.
3
Meanwhile cook chickpea pasta according to package instructions. Set aside.
4
Remove the baking dish from the oven and smash everything with a fork until the feta is creamy, but the tomatoes are still a bit chunky.
5
Add spinach and hot pasta into the baking dish and toss gently until spinach wilts and pasta is coated. Garnish with Italian seasoning and serve.
lunch prep - 2 days
1. Teriyaki seitan wings
1189cal, 129p, 76c, 40f (per meal)
Recipe has been scaled from original by 8x. 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
246cal, 5p, 55c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Lentil Soup
1264cal, 61p, 143c, 35f (per meal)
5/8 cup(s) (17g)
1/4 cup (70mL)
1 tsp (7g)
1 1/6 can (472g)
1 tsp, leaves (1g)
1/2 tsp, ground (1g)
9 1/3 cup(s) (2212mL)
2 1/3 cup (448g)
1 tsp, leaves (1g)
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
2 1/3 clove(s) (7g)
2 1/3 medium (142g)
1 1/6 medium (2-1/2" dia) (128g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.