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 (3275cal, 218g protein, 236g net carbs, 141g fat, 47g fiber per day) cannot be customized.
Day 1
3300cal, 231g protein, 225g net carbs, 145g fat, 47g fiber
2 sandwich(es) (905cal, 29p, 67c, 49f)
1/2 cup(s) (403cal, 15p, 8c, 32f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3250cal, 231g protein, 202g net carbs, 152g fat, 37g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
4 container(s) (620cal, 49p, 65c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 1/2 sandwich(es) (1393cal, 55p, 67c, 96f)
1 cup(s) (55cal, 1p, 5c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3250cal, 231g protein, 202g net carbs, 152g fat, 37g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
4 container(s) (620cal, 49p, 65c, 16f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 1/2 sandwich(es) (1393cal, 55p, 67c, 96f)
1 cup(s) (55cal, 1p, 5c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3300cal, 206g protein, 321g net carbs, 110g fat, 50g fiber
3 sandwich(es) (1145cal, 35p, 166c, 32f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
5/8 cup (274cal, 28p, 6c, 10f)
1 3/4 serving(s) (953cal, 39p, 131c, 24f)
2 serving(s) (484cal, 28p, 13c, 34f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3275cal, 210g protein, 188g net carbs, 165g fat, 52g fiber
2 1/2 sandwich(es) (966cal, 57p, 73c, 39f)
5/8 cup(s) (522cal, 13p, 26c, 40f)
2 sandwich(es) (1093cal, 54p, 76c, 57f)
2 serving(s) (375cal, 13p, 11c, 28f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3275cal, 210g protein, 188g net carbs, 165g fat, 52g fiber
2 1/2 sandwich(es) (966cal, 57p, 73c, 39f)
5/8 cup(s) (522cal, 13p, 26c, 40f)
2 sandwich(es) (1093cal, 54p, 76c, 57f)
2 serving(s) (375cal, 13p, 11c, 28f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3250cal, 211g protein, 328g net carbs, 99g fat, 51g fiber
2 1/4 serving(s) (876cal, 35p, 73c, 42f)
2 piece(s) (524cal, 17p, 87c, 10f)
3 sub(s) (1403cal, 84p, 162c, 36f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (50 items)
Vegetables and Vegetable Products
Eggplant
1 small eggplant (458g)
Garlic
4 1/4 clove(s) (13g)
Tomatoes
7 medium whole (2-3/5" dia) (850g)
Fresh spinach
7 cup(s) (210g)
Kale leaves
5 1/2 cup, chopped (215g)
Sun-dried tomatoes
4 oz (113g)
Onion
1/2 tbsp minced (8g)
Fats and Oils
Olive oil
1 oz (37mL)
Oil
1 1/2 oz (48mL)
Salad dressing
5 tbsp (75mL)
Balsamic vinaigrette
2 tbsp (31mL)
Soups, Sauces, and Gravies
Pesto sauce
2/3 cup (176g)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Pasta sauce
7/8 jar (24 oz) (587g)
Hot sauce
5 tsp (25mL)
Baked Products
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Bread
2 1/2 lbs (1088g)
Naan bread
2 piece (180g)
Dairy and Egg Products
Cheese
12 slice (1 oz each) (336g)
Kefir, flavored
4 cup (960mL)
Butter
5 tbsp (71g)
Lowfat flavored greek yogurt
8 (5.3 oz) container(s) (1200g)
Fresh mozzarella cheese
4 oz (113g)
Provolone cheese
8 slice(s) (224g)
Legumes and Legume Products
Roasted peanuts
1 cup (155g)
Peanut butter
3 tbsp (48g)
Lentils, raw
1/2 cup (108g)
Other
Nutritional yeast
2 tbsp (8g)
Edamame, dry roasted
2/3 cup (60g)
Mixed greens
2 1/2 cup (75g)
Plant-based deli slices
25 slices (260g)
Sub roll(s)
3 roll(s) (255g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Fruits and Fruit Juices
Avocados
2 2/3 avocado(s) (536g)
Lemon juice
2 1/4 tbsp (34mL)
Lime juice
1/2 tbsp (8mL)
Cereal Grains and Pasta
Seitan
1/2 lbs (255g)
Beverages
Water
23 1/4 cup(s) (5510mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
14 oz (397g)
Spices and Herbs
Fresh basil
2 tbsp, chopped (5g)
Ground cumin
1 tsp (2g)
Crushed red pepper
1 tsp (2g)
Garlic powder
1 dash (0g)
Salt
1 dash (1g)
Black pepper
1 dash, ground (0g)
Sweets
Jelly
6 serving 1 tbsp (126g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Roasted cashews
1 1/4 cup, halves and whole (171g)
Almonds
2 1/4 tbsp, slivered (15g)
lunch prep - 1 days
1. Eggplant pesto sandwich
905 cals, 29p, 67c, 49f (per meal)
1 small eggplant (458g)
1 tbsp (15mL)
2 tbsp (32g)
2 clove (6g)
2 roll (3-1/2" dia) (114g)
6 slice(s), thin/small (90g)
2 slice (1 oz each) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
dinner prep - 1 days
1. Seitan salad
1080 cals, 81p, 49c, 53f (per meal)
1 tbsp (15mL)
1 tbsp (4g)
3 tbsp (45mL)
3/4 avocado(s) (151g)
18 cherry tomatoes (306g)
6 cup(s) (180g)
1/2 lbs (255g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Kefir
600 cals, 32p, 98c, 9f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Pesto grilled cheese sandwich
1395 cals, 55p, 67c, 96f (per meal)
5 slice (160g)
2 1/2 tbsp (36g)
2 1/2 tbsp (40g)
5 slice (1 oz each) (140g)
5 slice(s), thin/small (75g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
5 can (~19 oz) (2630g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lowfat Greek yogurt
620 cals, 49p, 65c, 16f (per meal)
4 (5.3 oz) container(s) (600g)
dinner prep - 1 days
1. Cheese ravioli
955 cals, 39p, 131c, 24f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Peanut butter and jelly sandwich
1145 cals, 35p, 166c, 32f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
dinner prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
1095 cals, 54p, 76c, 57f (per meal)
4 slice (128g)
2 tbsp (32g)
2 oz (57g)
1/2 cup(s) (15g)
2 tsp (10mL)
4 slice(s) (112g)
Recipe has been scaled from original by 2x. 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.
2. Pistachios
375 cals, 13p, 11c, 28f (per meal)
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
965 cals, 57p, 73c, 39f (per meal)
1 1/4 cup (38g)
2 1/2 tsp (13mL)
5/6 avocado(s) (168g)
5 slice(s) (160g)
12 1/2 slices (130g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Roasted cashews
520 cals, 13p, 26c, 40f (per meal)
10 tbsp, halves and whole (86g)
lunch prep - 1 days
1. Lentil kale salad
875 cals, 35p, 73c, 42f (per meal)
1 tsp (2g)
2 1/4 cup(s) (533mL)
1 tsp (2g)
2 1/4 clove(s) (7g)
2 1/4 tbsp (34mL)
2 1/4 tbsp, slivered (15g)
2 1/4 tbsp (34mL)
3 1/2 cup, chopped (135g)
1/2 cup (108g)
Recipe has been scaled from original by 1.13x. 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.
dinner prep - 1 days
1. Vegan meatball sub
1405 cals, 84p, 162c, 36f (per meal)
3 roll(s) (255g)
1 tbsp (4g)
3/4 cup (195g)
12 meatball(s) (360g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.