3400 calorie intermittent fasting vegetarian meal plan
Table of Contents
Overview
This 3400-calorie vegetarian meal plan is designed for people following an intermittent fasting schedule who need a higher-calorie, protein-forward weekly plan. The page offers two possible ways to use the plan: generate your own customizable diet plan by swapping or randomizing recipes to match your tastes and feeding window, or download the pre-made PDF that provides a fixed 7-day sample. The pre-made nutrition plan lists daily averages (about 3400 kcal, 222 g protein, 267 g net carbs, 136 g fat, and 56 g fiber), plus a full grocery list and step-by-step recipes to simplify meal prep.
The weekly plan balances hearty plant proteins (legumes, tofu, dairy or dairy alternatives, and a daily protein shake), whole grains, vegetables, nuts and seeds to support recovery and sustained energy during a condensed eating window. Use the meal plan as a diet plan for bulking or for highly active vegetarians who need more calories, or as a nutrition plan to maintain weight while training. The sample days include lunches, dinners and protein supplements, and the site provides both a customizable generator for building your own weekly plan and a printable PDF option if you prefer a ready-made schedule and shopping list.
Following this intermittent fasting weekly plan can help you preserve and build lean mass (thanks to the high protein), improve satiety with fiber-rich meals, and provide steady calories for performance and recovery when paired with resistance training. You may notice increased strength, better post-workout recovery and more consistent energy in your eating window; individual results vary and adjustments may be needed to meet goals. Practical tips: choose the customizable generator if you want to tweak macros or swap recipes, or choose the PDF if you want an out-of-the-box weekly meal plan with grocery list and recipes to follow immediately.
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, 222g protein, 267g net carbs, 136g fat 56g fiber per day) cannot be customized.
Day 1
3400cals, 213g protein, 348g net carbs, 92g fat 84g fiber per day
1 2/3 serving(s) (752cal, 31p, 103c, 16f)
2 container(s) (310cal, 25p, 33c, 8f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
3 1/2 serving(s) (1347cal, 62p, 164c, 28f)
3 roll(s) (231cal, 8p, 40c, 4f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3425cals, 220g protein, 230g net carbs, 156g fat 56g fiber per day
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
2 container(s) (362cal, 17p, 63c, 5f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
3 serving(s) (818cal, 40p, 84c, 22f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3425cals, 215g protein, 379g net carbs, 89g fat 63g fiber per day
2 1/2 serving(s) (1276cal, 44p, 236c, 9f)
2 cup(s) (298cal, 15p, 23c, 16f)
3 serving(s) (818cal, 40p, 84c, 22f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3450cals, 214g protein, 188g net carbs, 184g fat 44g fiber per day
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
1 1/2 cup rice, cooked (331cal, 7p, 73c, 1f)
1 serving(s) (230cal, 5p, 9c, 15f)
3 1/2 serving(s) (1375cal, 69p, 28c, 102f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3400cals, 224g protein, 270g net carbs, 135g fat 53g fiber per day
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
1 1/2 cup rice, cooked (331cal, 7p, 73c, 1f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 serving(s) (874cal, 50p, 87c, 25f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3350cals, 240g protein, 194g net carbs, 161g fat 44g fiber per day
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
2 serving(s) (874cal, 50p, 87c, 25f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3375cals, 227g protein, 259g net carbs, 139g fat 49g fiber per day
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
1 1/3 serving(s) (885cal, 42p, 134c, 14f)
3 serving(s) (294cal, 11p, 21c, 10f)
2 1/3 cup(s) (348cal, 18p, 27c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (54 items)
Vegetables and Vegetable Products
Onion
4 3/4 medium (2-1/2" dia) (523g)
Fresh parsley
1/4 cup chopped (13g)
Garlic
15 clove(s) (45g)
Raw celery
1 3/4 stalk, medium (7-1/2" - 8" long) (70g)
Carrots
5 medium (298g)
Kale leaves
14 1/2 oz (410g)
Tomatoes
5 medium whole (2-3/5" dia) (639g)
Fresh ginger
3 1/2 tsp (7g)
Broccoli
1 3/4 cup chopped (159g)
Mushrooms
1/2 lbs (213g)
Romaine lettuce
1 1/2 hearts (750g)
Other
Sriracha chili sauce
1/2 tbsp (8g)
Cottage cheese & fruit cup
8 container (1360g)
Frozen riced cauliflower
2 1/2 cup, prepared (446g)
Mixed greens
2 1/2 cup (75g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Dairy and Egg Products
Nonfat greek yogurt, plain
3 1/3 tbsp (58g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Cheese
13 oz (367g)
Butter
1 1/2 tbsp (21g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Whole milk
1/2 gallon (1879mL)
Fresh mozzarella cheese
6 oz (170g)
Eggs
9 medium (396g)
Legumes and Legume Products
Chickpeas, canned
4 can (1717g)
White beans, canned
3 3/4 can(s) (1646g)
Roasted peanuts
1 1/2 cup (207g)
Soy sauce
1/2 cup (105mL)
Firm tofu
2 lbs (893g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (262g)
Uncooked dry pasta
15 1/3 oz (437g)
Fats and Oils
Oil
5 oz (158mL)
Balsamic vinaigrette
3 tbsp (46mL)
Mayonnaise
6 tbsp (90mL)
Salad dressing
2 1/4 tbsp (34mL)
Nut and Seed Products
Almonds
1 1/2 cup, whole (215g)
Roasted cashews
3 tbsp, halves and whole (26g)
Sesame seeds
3 1/2 tsp (11g)
Baked Products
Roll
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Bread
1 1/3 lbs (608g)
Soups, Sauces, and Gravies
Vegetable broth
13 cup(s) (mL)
Pesto sauce
1 1/2 tbsp (24g)
Pasta sauce
1 jar (24 oz) (644g)
Beverages
Water
23 cup(s) (5451mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Spices and Herbs
Rosemary, dried
1 1/4 tsp (2g)
Black pepper
2 g (2g)
Salt
1/4 oz (7g)
Fresh basil
3 tbsp, chopped (8g)
Fresh thyme
1 tsp (1g)
Paprika
1/2 oz (15g)
Yellow mustard
1/4 tbsp or 1 packet (4g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Lemon
1 small (58g)
lunch prep - 1 days
1. Chickpea bowl with spicy yogurt sauce
753cal, 31p, 103c, 16f (per meal)
5/6 small (58g)
1/2 tbsp (8g)
1/4 cup (58g)
5/6 can (373g)
6 2/3 tbsp (77g)
1/4 cup chopped (13g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
3. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. White bean cassoulet
1347cal, 62p, 164c, 28f (per meal)
3 1/2 clove(s) (11g)
1 3/4 tbsp (26mL)
7/8 cup(s) (mL)
1 3/4 can(s) (768g)
1 3/4 medium (2-1/2" dia) (193g)
1 3/4 stalk, medium (7-1/2" - 8" long) (70g)
3 1/2 large (252g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Dinner roll
231cal, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Chickpea & kale soup
818cal, 40p, 84c, 22f (per meal)
1 tbsp (15mL)
6 clove(s) (18g)
12 cup(s) (mL)
6 cup, chopped (240g)
3 can (1344g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
3. Cottage cheese & fruit cup
261cal, 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.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
836cal, 33p, 40c, 58f (per meal)
3 slice(s), thin/small (45g)
3 slice (1 oz each) (84g)
1 1/2 tbsp (24g)
1 1/2 tbsp (21g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Pasta with store-bought sauce
1276cal, 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.
dinner prep - 1 days
1. Low carb asian tofu bowl
1375cal, 69p, 28c, 102f (per meal)
3 1/2 clove (11g)
3 1/2 tsp (11g)
1/3 cup (79mL)
3 1/2 tsp (7g)
1/2 cup (105mL)
2 1/2 cup, prepared (446g)
1 3/4 cup chopped (159g)
17 1/2 oz (496g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
1019cal, 57p, 67c, 53f (per meal)
1 1/4 cup (38g)
5 dash (1g)
1/4 lbs (106g)
1 1/4 cup, shredded (141g)
5 slice(s) (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
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. White rice
331cal, 7p, 73c, 1f (per meal)
1 cup (185g)
2 cup(s) (474mL)
1/4 tbsp, ground (2g)
1 tsp (6g)
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.
dinner prep - 2 days
1. Bean & tofu goulash
874cal, 50p, 87c, 25f (per meal)
1 tsp (1g)
2 tbsp (14g)
2 tbsp (30mL)
2 clove (6g)
2 medium (2-1/2" dia) (220g)
14 oz (397g)
2 can(s) (878g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
3. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
1 large whole (3" dia) (205g)
Recipe has been scaled from original by 0.38x. 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 - 2 days
1. Egg salad sandwich
813cal, 38p, 39c, 53f (per meal)
3 dash or 1 packet (2g)
1 1/2 dash (1g)
3 slice (96g)
1 1/2 dash (0g)
1 1/2 dash (1g)
3/8 small (26g)
3 tbsp (45mL)
4 1/2 medium (198g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
3. Cottage cheese & fruit cup
261cal, 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 - 1 days
1. Spaghetti and meatless meatballs
885cal, 42p, 134c, 14f (per meal)
4 meatball(s) (120g)
1/3 lbs (152g)
1/3 jar (24 oz) (224g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
3. Simple salad with tomatoes and carrots
294cal, 11p, 21c, 10f (per meal)
1 1/2 hearts (750g)
3/4 medium (46g)
1 1/2 medium whole (2-3/5" dia) (185g)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 0.75x. 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.