3400 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 3400 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 (3400cal, 239g protein, 311g net carbs, 105g fat, 63g fiber per day) cannot be customized.
Day 1
3350cal, 224g protein, 372g net carbs, 85g fat, 52g fiber
3 burger (1019cal, 36p, 139c, 28f)
1 3/4 serving(s) (219cal, 5p, 5c, 18f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3375cal, 246g protein, 398g net carbs, 67g fat, 53g fiber
3 wrap(s) (1279cal, 81p, 128c, 41f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
2 1/2 serving(s) (1276cal, 44p, 236c, 9f)
3 cup(s) (254cal, 21p, 6c, 14f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3425cal, 220g protein, 293g net carbs, 137g fat, 36g fiber
2 1/2 serving(s) (1247cal, 45p, 151c, 48f)
1 piece(s) (262cal, 9p, 43c, 5f)
15 tender(s) (857cal, 61p, 77c, 34f)
2 2/3 serving(s) (626cal, 8p, 18c, 49f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3425cal, 220g protein, 293g net carbs, 137g fat, 36g fiber
2 1/2 serving(s) (1247cal, 45p, 151c, 48f)
1 piece(s) (262cal, 9p, 43c, 5f)
15 tender(s) (857cal, 61p, 77c, 34f)
2 2/3 serving(s) (626cal, 8p, 18c, 49f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3375cal, 265g protein, 170g net carbs, 149g fat, 76g fiber
2 1/2 serving(s) (1199cal, 82p, 77c, 54f)
4 serving(s) (282cal, 6p, 30c, 13f)
3 serving(s) (996cal, 74p, 46c, 44f)
2 serving(s) (469cal, 6p, 13c, 37f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3425cal, 248g protein, 326g net carbs, 81g fat, 96g fiber
2 flatbread(s) (1260cal, 44p, 148c, 45f)
3 1/3 cup(s) (282cal, 23p, 7c, 15f)
2 1/3 serving(s) (1178cal, 76p, 142c, 9f)
3 serving(s) (256cal, 9p, 26c, 10f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3425cal, 248g protein, 326g net carbs, 81g fat, 96g fiber
2 flatbread(s) (1260cal, 44p, 148c, 45f)
3 1/3 cup(s) (282cal, 23p, 7c, 15f)
2 1/3 serving(s) (1178cal, 76p, 142c, 9f)
3 serving(s) (256cal, 9p, 26c, 10f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (49 items)
Vegetables and Vegetable Products
Asparagus
1/2 lbs (198g)
Ketchup
2/3 cup (179g)
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1033g)
Onion
2 1/2 medium (2-1/2" dia) (260g)
Fresh cilantro
3 tbsp, chopped (9g)
Garlic
6 clove(s) (18g)
Carrots
7 1/4 medium (441g)
Broccoli
8 1/2 cup chopped (774g)
Potatoes
2 1/2 small (1-3/4" to 2-1/4" dia.) (230g)
Cucumber
3 cucumber (8-1/4") (903g)
Red onion
1 small (70g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Fruits and Fruit Juices
Lemon juice
3 1/3 tbsp (50mL)
Raisins
1/2 cup, packed (83g)
Nectarine
2 medium (2-1/2" dia) (284g)
Lime juice
4 fl oz (125mL)
Avocados
3 2/3 avocado(s) (737g)
Spices and Herbs
Salt
3/4 tbsp (14g)
Black pepper
3/4 tbsp, ground (5g)
Garlic powder
2 tsp (6g)
Crushed red pepper
1/2 tbsp (3g)
Fats and Oils
Olive oil
3 tbsp (47mL)
Oil
1/4 lbs (109mL)
Salad dressing
5 oz (150mL)
Other
Veggie burger patty
3 patty (213g)
Mixed greens
3 1/2 package (5.5 oz) (553g)
Vegan cheese, sliced
3 slice(s) (60g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1 tbsp (4g)
Sub roll(s)
3 roll(s) (255g)
Soy milk, unsweetened
9 2/3 cup (2321mL)
Plant-based deli slices
21 slices (218g)
Curry sauce
1 2/3 jar (15 oz) (708g)
Meatless chik'n tenders
30 pieces (765g)
Italian seasoning
1 1/4 tsp (5g)
Vegan sausage
2 1/2 sausage (250g)
Lentil pasta
18 2/3 oz (529g)
Baked Products
Hamburger buns
3 bun(s) (153g)
Flour tortillas
3 tortilla (approx 10" dia) (216g)
Naan bread
1 1/2 lbs (684g)
Soups, Sauces, and Gravies
Pasta sauce
2 jar (24 oz) (1399g)
Beverages
Water
1 3/4 gallon (6720mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Cereal Grains and Pasta
Uncooked dry pasta
10 oz (285g)
Long-grain white rice
1 2/3 cup (308g)
Legumes and Legume Products
Hummus
3/4 lbs (336g)
Firm tofu
1 2/3 lbs (756g)
Soy sauce
3 tbsp (45mL)
Vegetarian burger crumbles
3/4 lbs (340g)
lunch prep - 1 days
1. Veggie burger with 'cheese'
1020 cals, 36p, 139c, 28f (per meal)
3 patty (213g)
3 oz (85g)
3 tbsp (51g)
3 bun(s) (153g)
3 slice(s) (60g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with vegan cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Asparagus
220 cals, 5p, 5c, 18f (per meal)
1/2 lbs (198g)
4 tsp (20mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
4 tsp (20mL)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 1 days
1. Vegan meatball sub
1405 cals, 84p, 162c, 36f (per meal)
12 meatball(s) (360g)
3/4 cup (195g)
1 tbsp (4g)
3 roll(s) (255g)
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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
dinner prep - 1 days
1. Pasta with store-bought sauce
1275 cals, 44p, 236c, 9f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
lunch prep - 1 days
1. Simple plant-based deli wrap
1280 cals, 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. Nectarine
140 cals, 3p, 25c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Tofu curry with rice
1245 cals, 45p, 151c, 48f (per meal)
1 2/3 jar (15 oz) (708g)
1 tbsp (17mL)
1 2/3 lbs (756g)
1 2/3 cup (308g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Drain and rinse tofu. Pat dry and press gently to get any extra liquid.
3
Cube tofu into rough, bite-sized chunks.
4
Heat oil in skillet over high heat. Add tofu and do not stir until the bottoms are browned, about 5 minutes.
5
Then gently stir and continue cooking tofu until all sides are browned.
6
Pour in curry sauce. Bring to a simmer and cook until heated through.
7
Serve tofu curry over rice.
dinner prep - 2 days
1. Crispy chik'n tenders
855 cals, 61p, 77c, 34f (per meal)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
625 cals, 8p, 18c, 49f (per meal)
1/3 cup minced (80g)
1/3 cup (80mL)
2 2/3 avocado(s) (536g)
2 2/3 medium whole (2-3/5" dia) (328g)
4 tsp (20mL)
1/2 tbsp (4g)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
Recipe has been scaled from original by 2.67x. 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.
dinner prep - 1 days
1. Carrot & grounds stir fry
995 cals, 74p, 46c, 44f (per meal)
3 tbsp, chopped (9g)
2 tbsp (30mL)
1 tbsp (15mL)
4 dash (1g)
2 tbsp (30mL)
3 tbsp (45mL)
1 large (150g)
2 clove(s) (6g)
3/4 lbs (340g)
4 large (288g)
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Tomato and avocado salad
470 cals, 6p, 13c, 37f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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.
lunch 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. Tomato cucumber salad
280 cals, 6p, 30c, 13f (per meal)
2 medium whole (2-3/5" dia) (246g)
1 cucumber (8-1/4") (301g)
1 small (70g)
4 tbsp (60mL)
1
Mix ingredients together in a bowl and serve.
lunch prep - 2 days
1. Broccoli & hummus flatbread
1260 cals, 44p, 148c, 45f (per meal)
4 tsp (20mL)
4 dash (1g)
1/2 cup (123g)
2 oz (57g)
2 clove (6g)
1 tbsp (15mL)
2 large (252g)
3 cup chopped (273g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Combine chopped broccoli, garlic, just half of the oil, and some salt and pepper on a baking sheet. Toss. Roast 10-15 minutes until broccoli is tender.
3
Place naan directly on oven rack and bake until crisp, 4-5 minutes.
4
Toss greens with lemon juice, remaining oil, and some salt and pepper.
5
Spread hummus on naan. Top with broccoli, greens, a sprinkle of crushed red pepper. Slice naan flatbread and serve.
dinner prep - 2 days
1. Lentil pasta
1180 cals, 76p, 142c, 9f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple salad with celery, cucumber & tomato
255 cals, 9p, 26c, 10f (per meal)
2 package (5.5 oz) (310g)
6 tbsp (90mL)
2 medium whole (2-3/5" dia) (246g)
2 cucumber (8-1/4") (602g)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.