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 (3400cals, 243g protein, 284g net carbs, 104g fat 91g fiber per day) cannot be customized.
Day 1
3425cals, 273g protein, 272g net carbs, 109g fat 66g fiber per day
4 sausage(s) (1072cal, 112p, 42c, 48f)
3 1/2 serving(s) (377cal, 16p, 36c, 13f)
3 serving(s) (1306cal, 45p, 184c, 28f)
1 serving(s) (235cal, 3p, 7c, 18f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3375cals, 258g protein, 327g net carbs, 77g fat 85g fiber per day
2 serving(s) (676cal, 56p, 77c, 13f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
1 1/3 serving(s) (382cal, 11p, 77c, 2f)
3 1/2 serving(s) (997cal, 72p, 120c, 17f)
2 cup(s) (144cal, 3p, 13c, 2f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3375cals, 247g protein, 336g net carbs, 78g fat 87g fiber per day
2 1/2 serving(s) (1104cal, 57p, 165c, 18f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
3 1/2 serving(s) (997cal, 72p, 120c, 17f)
2 cup(s) (144cal, 3p, 13c, 2f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3425cals, 247g protein, 333g net carbs, 67g fat 128g fiber per day
2 1/2 serving(s) (1104cal, 57p, 165c, 18f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
4 serving(s) (1544cal, 89p, 154c, 20f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3475cals, 229g protein, 363g net carbs, 62g fat 137g fiber per day
2 quesadilla(s) (1120cal, 34p, 137c, 36f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 1/4 cup rice, cooked (276cal, 6p, 61c, 1f)
4 serving(s) (1544cal, 89p, 154c, 20f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3425cals, 208g protein, 240g net carbs, 151g fat 67g fiber per day
2 quesadilla(s) (1120cal, 34p, 137c, 36f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 1/4 cup rice, cooked (276cal, 6p, 61c, 1f)
3 serving(s) (1013cal, 47p, 17c, 84f)
3 serving(s) (478cal, 21p, 14c, 25f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3375cals, 242g protein, 117g net carbs, 186g fat 66g fiber per day
3 serving(s) (1178cal, 72p, 29c, 75f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
3 serving(s) (1013cal, 47p, 17c, 84f)
3 serving(s) (478cal, 21p, 14c, 25f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (47 items)
Fats and Oils
Olive oil
1 1/2 oz (49mL)
Oil
1/4 lbs (135mL)
Salad dressing
6 3/4 tbsp (101mL)
Vegetables and Vegetable Products
Lima beans, frozen
7/8 package (10 oz) (249g)
Fresh parsley
6 tbsp chopped (23g)
Onion
2 1/2 medium (2-1/2" dia) (280g)
Tomatoes
7 1/3 medium whole (2-3/5" dia) (902g)
Romaine lettuce
4 1/2 hearts (2250g)
Carrots
8 medium (487g)
Bell pepper
3 1/2 medium (417g)
Frozen mixed veggies
1/2 package (10 oz ea) (144g)
Garlic
11 1/2 clove(s) (35g)
Frozen broccoli
1 1/4 package (355g)
Whole kernel corn
1 11oz can (190g)
Collard greens
3 lbs (1361g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Spices and Herbs
Salt
3/4 oz (21g)
Black pepper
3/4 tbsp, ground (5g)
Garlic powder
1/2 tbsp (4g)
Basil, dried
2 1/2 tsp, ground (4g)
Ground cumin
1 tbsp (6g)
Other
Vegan sausage
4 sausage (400g)
Vegan chik'n strips
17 1/2 oz (496g)
Teriyaki sauce
2 3/4 tbsp (41mL)
Vegan cheese, shredded
1 cup (112g)
Vegan ranch
9 1/2 oz (270mL)
Cereal Grains and Pasta
Long-grain white rice
2 cup (339g)
Brown rice
1 1/3 cup (249g)
Seitan
6 oz (170g)
Uncooked dry pasta
15 oz (428g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Soy sauce
6 tbsp (87mL)
Firm tofu
4 lbs (1757g)
Black beans
7 can(s) (3073g)
Tempeh
3/4 lbs (340g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (570g)
Lime juice
5 2/3 tbsp (85mL)
Raspberries
4 cup (492g)
Beverages
Water
32 1/4 cup(s) (7653mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Almond milk, unsweetened
10 tbsp (151mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
Dairy and Egg Products
Sour cream
3/4 cup (144g)
Soups, Sauces, and Gravies
Salsa
3 1/4 cup (845g)
Vegetable broth
4 1/2 cup(s) (mL)
Frank's red hot sauce
1 1/2 cup (329mL)
Baked Products
Flour tortillas
8 tortilla (approx 7-8" dia) (392g)
lunch prep - 1 days
1. Vegan sausage
1072cal, 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. Olive oil drizzled lima beans
377cal, 16p, 36c, 13f (per meal)
2 1/2 tsp (13mL)
7/8 package (10 oz) (249g)
1/2 tsp (3g)
1/4 tsp, ground (1g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 1 days
1. Herby chickpeas over rice
1306cal, 45p, 184c, 28f (per meal)
1 tbsp (15mL)
6 tbsp chopped (23g)
1 1/2 medium (2-1/2" dia) (165g)
3/4 cup (139g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
3
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
4
Turn off heat and stir in parsley
5
Serve chickpea mixture over rice.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Chik'n stir fry
997cal, 73p, 120c, 17f (per meal)
17 1/2 oz (496g)
7 small (5-1/2" long) (350g)
6 tbsp (87mL)
2 1/2 cup(s) (622mL)
3 1/2 medium (417g)
1 1/3 cup (249g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple salad with tomatoes and carrots
343cal, 13p, 25c, 11f (per meal)
3 1/2 hearts (1750g)
1 3/4 medium (107g)
3 1/2 medium whole (2-3/5" dia) (431g)
1/3 cup (79mL)
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.
3. Raspberries
144cal, 3p, 13c, 2f (per meal)
4 cup (492g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
676cal, 56p, 77c, 13f (per meal)
4 tbsp (46g)
1/2 package (10 oz ea) (144g)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Flavored rice mix
382cal, 11p, 77c, 2f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1 1/4 tsp (6mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 avocado(s) (168g)
5 tsp (25mL)
5 tsp minced (25g)
Recipe has been scaled from original by 0.83x. 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.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
1104cal, 57p, 165c, 18f (per meal)
2 1/2 tsp, ground (4g)
10 tbsp (150mL)
5/8 dash (0g)
2 1/2 clove(s) (8g)
1 1/4 package (355g)
1 1/4 package (16 oz) (566g)
15 oz (428g)
Recipe has been scaled from original by 1.25x. 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. Tomato and avocado salad
352cal, 5p, 10c, 28f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1/4 tbsp (2g)
3/4 tbsp (11mL)
1 1/2 medium whole (2-3/5" dia) (185g)
1 1/2 avocado(s) (302g)
3 tbsp (45mL)
3 tbsp minced (45g)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Black bean and salsa soup
1544cal, 89p, 154c, 20f (per meal)
3/4 cup (144g)
1 tbsp (6g)
3 cup (780g)
6 can(s) (2634g)
4 1/2 cup(s) (mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
lunch prep - 2 days
1. Black bean and corn vegan quesadillas
1120cal, 34p, 137c, 36f (per meal)
4 tbsp (65g)
1 11oz can (190g)
3 tbsp chopped (30g)
1 tbsp (15mL)
1 cup (112g)
8 tortilla (approx 7-8" dia) (392g)
1 can(s) (439g)
1
Heat half of the oil in a large saucepan over medium heat. Stir in onion, and cook until softened, about 2 minutes. Stir in beans and corn, then add the salsa; mix well. Cook until heated through, about 3 minutes.
2
In a separate skillet, add some of the remaining oil and place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side.
3
Use more oil as needed, and repeat with remaining tortillas and filling.
4
Note: For leftovers, store bean mixture in airtight container in the fridge. When ready to eat, reheat the beans in a microwave and start at step 2.
2. White rice
276cal, 6p, 61c, 1f (per meal)
13 1/3 tbsp (154g)
1 2/3 cup(s) (395mL)
5 dash, ground (1g)
1 tsp (5g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
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.
dinner prep - 2 days
1. Buffalo tofu with vegan ranch
1013cal, 47p, 17c, 84f (per meal)
3/4 cup (180mL)
2 1/2 lbs (1191g)
1 cup (238mL)
3 tbsp (45mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Garlic collard greens
478cal, 21p, 14c, 25f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Buffalo tempeh with vegan ranch
1178cal, 72p, 29c, 75f (per meal)
6 tbsp (90mL)
3/4 lbs (340g)
6 tbsp (90mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.