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 (3225cal, 231g protein, 266g net carbs, 105g fat, 77g fiber per day) cannot be customized.
Day 1
3275cal, 217g protein, 204g net carbs, 139g fat, 84g fiber
1 1/2 serving(s) (1328cal, 98p, 146c, 23f)
4 serving(s) (271cal, 5p, 17c, 19f)
2 serving(s) (705cal, 31p, 22c, 47f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3300cal, 255g protein, 240g net carbs, 126g fat, 48g fiber
4 serving(s) (1293cal, 57p, 100c, 65f)
2 container (261cal, 28p, 26c, 5f)
2 1/2 serving(s) (1199cal, 82p, 77c, 54f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3350cal, 223g protein, 284g net carbs, 121g fat, 58g fiber
4 serving(s) (1293cal, 57p, 100c, 65f)
2 container (261cal, 28p, 26c, 5f)
2 1/3 serving(s) (1264cal, 61p, 143c, 35f)
3 serving(s) (203cal, 4p, 13c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3300cal, 208g protein, 340g net carbs, 74g fat, 112g fiber
3 serving(s) (1244cal, 61p, 139c, 18f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/3 serving(s) (1264cal, 61p, 143c, 35f)
3 serving(s) (203cal, 4p, 13c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3175cal, 260g protein, 281g net carbs, 75g fat, 84g fiber
3 serving(s) (1244cal, 61p, 139c, 18f)
1 piece(s) (262cal, 9p, 43c, 5f)
4 sausage(s) (1072cal, 112p, 42c, 48f)
1 1/6 cup brown rice, cooked (267cal, 6p, 54c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3125cal, 228g protein, 255g net carbs, 99g fat, 76g fiber
2 sub(s) (1141cal, 75p, 110c, 41f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
1 3/4 serving(s) (970cal, 60p, 48c, 42f)
1 1/2 cup brown rice, cooked (344cal, 7p, 70c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3125cal, 228g protein, 255g net carbs, 99g fat, 76g fiber
2 sub(s) (1141cal, 75p, 110c, 41f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
1 3/4 serving(s) (970cal, 60p, 48c, 42f)
1 1/2 cup brown rice, cooked (344cal, 7p, 70c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (52 items)
Legumes and Legume Products
Soy sauce
3 tbsp (45mL)
Tempeh
26 oz (737g)
Black beans
4 can(s) (1816g)
Firm tofu
2 slice(s) (168g)
Lentils, raw
2 2/3 cup (512g)
Refried beans
1 3/4 cup (424g)
Vegetables and Vegetable Products
Bell pepper
2 1/2 large (394g)
Mushrooms
7 cup, chopped (490g)
Tomatoes
4 medium whole (2-3/5" dia) (511g)
Kale leaves
1/2 lbs (226g)
Broccoli
2 1/2 cup chopped (228g)
Carrots
6 1/2 medium (402g)
Potatoes
2 1/2 small (1-3/4" to 2-1/4" dia.) (230g)
Onion
3 1/2 medium (2-1/2" dia) (378g)
Raw celery
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
Garlic
6 1/3 clove(s) (19g)
Canned crushed tomatoes
1 1/6 can (472g)
Fresh spinach
5/8 cup(s) (17g)
Tomato paste
4 tbsp (64g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Romaine lettuce
3 1/2 hearts (1750g)
Cereal Grains and Pasta
Brown rice
2 cup (406g)
Seitan
3/4 lbs (340g)
Spices and Herbs
Ground ginger
1/4 tbsp (1g)
Garlic powder
1/2 tbsp (5g)
Ground cumin
5 tsp (11g)
Salt
3/4 tbsp (14g)
Thyme, dried
2 2/3 tbsp, ground (11g)
Oregano, dried
1 tsp, leaves (1g)
Black pepper
1/2 tbsp, ground (4g)
Basil, dried
1 tsp, leaves (1g)
Taco seasoning mix
1/4 cup (30g)
Other
Mixed greens
19 3/4 cup (593g)
Italian seasoning
1 1/4 tsp (5g)
Vegan sausage
6 1/2 sausage (650g)
Cottage cheese & fruit cup
4 container (680g)
Sub roll(s)
4 roll(s) (340g)
Fats and Oils
Salad dressing
1 1/4 cup (304mL)
Oil
1/4 lbs (102mL)
Olive oil
4 oz (130mL)
Fruits and Fruit Juices
Avocados
4 avocado(s) (778g)
Lemon juice
1 1/6 fl oz (35mL)
Lemon
5/8 small (36g)
Soups, Sauces, and Gravies
Salsa verde
2 tbsp (32g)
Salsa
2/3 cup (189g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Beverages
Water
40 1/2 cup(s) (9584mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Baked Products
Bread
16 slice(s) (512g)
Naan bread
2 piece (180g)
Dairy and Egg Products
Sliced cheese
8 slice (3/4 oz ea) (168g)
Cheese
4 slice (1 oz each) (112g)
lunch prep - 1 days
1. Tempeh & mushroom stir fry
1330 cals, 98p, 146c, 23f (per meal)
3 tbsp (45mL)
1 1/2 large (246g)
3 cup, chopped (210g)
3/4 cup (143g)
1/4 tbsp (1g)
1/2 tbsp (5g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Simple mixed greens salad
270 cals, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Salsa verde tofu salad
705 cals, 31p, 22c, 47f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (60g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
2 slice(s) (168g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
5/8 bunch (106g)
5/8 small (36g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 0.63x. 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.
3. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
1200 cals, 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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. Grilled cheese with mushrooms
1295 cals, 57p, 100c, 65f (per meal)
2 cup, chopped (140g)
2 tbsp (30mL)
4 tsp, ground (6g)
8 slice(s) (256g)
4 slice (3/4 oz ea) (84g)
Recipe has been scaled from original by 4x. 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.
2. Cottage cheese & fruit cup
260 cals, 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.
dinner prep - 2 days
1. Lentil Soup
1265 cals, 61p, 143c, 35f (per meal)
1 1/6 medium (2-1/2" dia) (128g)
2 1/3 medium (142g)
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
2 1/3 clove(s) (7g)
1 tsp, leaves (1g)
1 1/6 can (472g)
2 1/3 cup (448g)
9 1/3 cup(s) (2212mL)
5/8 cup(s) (17g)
1 tsp (7g)
1/2 tsp, ground (1g)
1/4 cup (70mL)
1 tsp, leaves (1g)
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.
2. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Black bean & sweet potato stew
1245 cals, 61p, 139c, 18f (per meal)
4 tbsp (64g)
2 tbsp (30mL)
3 cup, chopped (120g)
2 tbsp (30mL)
1 tbsp (6g)
4 clove(s) (12g)
2 small (140g)
2 sweetpotato, 5" long (420g)
6 cup(s) (1422mL)
4 can(s) (1756g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Vegan sausage
1070 cals, 112p, 42c, 48f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Brown rice
265 cals, 6p, 54c, 2f (per meal)
6 1/4 tbsp (74g)
1/4 tsp (2g)
3/4 cup(s) (184mL)
1/4 tsp, ground (1g)
Recipe has been scaled from original by 0.39x. 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.
lunch prep - 2 days
1. Seitan philly cheesesteak
1140 cals, 75p, 110c, 41f (per meal)
2 slice (1 oz each) (56g)
6 oz (170g)
1 small (74g)
1/2 medium (2-1/2" dia) (55g)
1 tbsp (15mL)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Simple salad with tomatoes and carrots
345 cals, 13p, 25c, 11f (per meal)
1/3 cup (79mL)
3 1/2 medium whole (2-3/5" dia) (431g)
1 3/4 medium (107g)
3 1/2 hearts (1750g)
Recipe has been scaled from original by 1.75x. 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 - 2 days
1. Tempeh taco salad bowl
970 cals, 60p, 48c, 42f (per meal)
1 3/4 tsp (9mL)
1 3/4 cup (424g)
2/3 cup (189g)
1 3/4 cup (53g)
1 3/4 avocado(s) (352g)
1/4 cup (30g)
14 oz (397g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. Brown rice
345 cals, 7p, 70c, 3f (per meal)
1 cup (190g)
1/4 tbsp (5g)
2 cup(s) (474mL)
1/4 tbsp, ground (2g)
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.