3400 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 3400 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 (3400cal, 226g protein, 304g net carbs, 118g fat, 55g fiber per day) cannot be customized.
Day 1
3375cal, 214g protein, 457g net carbs, 48g fat, 64g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
2 2/3 serving(s) (458cal, 10p, 93c, 3f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3400cal, 253g protein, 351g net carbs, 90g fat, 42g fiber
2 1/2 sub(s) (1427cal, 94p, 138c, 52f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3400cal, 221g protein, 295g net carbs, 118g fat, 67g fiber
2 2/3 serving(s) (1260cal, 55p, 147c, 30f)
2 cup(s) (298cal, 15p, 23c, 16f)
4 serving(s) (1293cal, 57p, 100c, 65f)
2 container (213cal, 20p, 22c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3450cal, 214g protein, 354g net carbs, 99g fat, 69g fiber
2 2/3 serving(s) (1260cal, 55p, 147c, 30f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 serving(s) (1199cal, 50p, 171c, 27f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3450cal, 226g protein, 254g net carbs, 151g fat, 44g fiber
2 1/2 sandwich(es) (1355cal, 63p, 65c, 89f)
3 serving(s) (209cal, 20p, 5c, 8f)
2 serving(s) (1199cal, 50p, 171c, 27f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3375cal, 234g protein, 176g net carbs, 176g fat, 36g fiber
2 1/2 sandwich(es) (1355cal, 63p, 65c, 89f)
3 serving(s) (209cal, 20p, 5c, 8f)
2 sandwich(es) (815cal, 45p, 54c, 43f)
2 container(s) (310cal, 25p, 33c, 8f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3400cal, 218g protein, 240g net carbs, 147g fat, 60g fiber
3 sandwich(es) (1028cal, 47p, 118c, 26f)
3 serving(s) (563cal, 20p, 17c, 42f)
2 sandwich(es) (815cal, 45p, 54c, 43f)
2 container(s) (310cal, 25p, 33c, 8f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (51 items)
Fruits and Fruit Juices
Banana
4 medium (7" to 7-7/8" long) (472g)
Fruit juice
10 fl oz (300mL)
Lime juice
4 tbsp (60mL)
Lemon juice
1 tbsp (15mL)
Other
Sub roll(s)
8 1/2 roll(s) (723g)
Nutritional yeast
2 oz (53g)
Vegan meatballs, frozen
24 meatball(s) (720g)
Cottage cheese & fruit cup
2 container (266g)
Mixed greens
2 cup (60g)
Soups, Sauces, and Gravies
Pasta sauce
2 jar (24 oz) (1286g)
Barbecue sauce
3/4 cup (215g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
3 g (3g)
Chili powder
1 3/4 tbsp (14g)
Thyme, dried
4 tsp, ground (6g)
Fresh basil
3 tbsp, chopped (8g)
Paprika
5 dash (3g)
Yellow mustard
1 1/4 tsp or 1 packet (6g)
Rosemary
1 tsp (1g)
Dried dill weed
1 tsp (1g)
Vegetables and Vegetable Products
Cauliflower
3 head small (4" dia.) (795g)
Bell pepper
1 1/4 small (93g)
Onion
2 medium (2-1/2" dia) (211g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (531g)
Whole kernel corn
2 2/3 15oz can (795g)
Red bell pepper
1 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (159g)
Frozen chopped spinach
2/3 lbs (302g)
Mushrooms
2/3 lbs (310g)
Edamame, frozen, shelled
3 cup (354g)
Raw celery
1 stalk, medium (7-1/2" - 8" long) (40g)
Cereal Grains and Pasta
Brown rice
2/3 cup (127g)
Seitan
1/2 lbs (213g)
Beverages
Water
22 1/3 cup(s) (5292mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Dairy and Egg Products
Cheese
1 lbs (409g)
Whole milk
4 cup (960mL)
Sliced cheese
4 slice (3/4 oz) (84g)
Fresh mozzarella cheese
6 oz (170g)
Eggs
15 medium (660g)
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
Fats and Oils
Oil
1 1/4 tbsp (19mL)
Olive oil
2 tbsp (30mL)
Balsamic vinaigrette
3 tbsp (46mL)
Mayonnaise
2/3 cup (165mL)
Baked Products
Corn tortilla
10 2/3 tortilla, medium (approx 6" dia) (277g)
Bread
2 1/4 lbs (1024g)
Legumes and Legume Products
Black beans
1 1/3 can (585g)
Chickpeas, canned
1 can (448g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
2 lbs (907g)
Nut and Seed Products
Roasted cashews
13 1/4 tbsp, halves and whole (114g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
lunch prep - 2 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.
dinner prep - 1 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
3. Brown rice
460 cals, 10p, 93c, 4f (per meal)
2/3 cup (127g)
4 dash (3g)
1 1/3 cup(s) (316mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Seitan philly cheesesteak
1425 cals, 94p, 138c, 52f (per meal)
2 1/2 slice (1 oz each) (70g)
1/2 lbs (213g)
1 1/4 small (93g)
5/8 medium (2-1/2" dia) (69g)
1 1/4 tbsp (19mL)
2 1/2 roll(s) (213g)
Recipe has been scaled from original by 2.5x. 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!
lunch prep - 2 days
1. Layered vegetable enchilada
1260 cals, 56p, 147c, 30f (per meal)
1 1/3 small whole (2-2/5" dia) (121g)
2 2/3 15oz can (795g)
1 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (159g)
10 2/3 tortilla, medium (approx 6" dia) (277g)
2/3 lbs (302g)
1 1/3 can (585g)
1 3/4 tbsp (14g)
4 tbsp (60mL)
1 cup, shredded (113g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400ºF (200ºC). In a large pot, combine corn, bell peppers, 2/3rds of the lime juice, 75% of the chili powder, tomatoes and spinach and cook over medium-high heat until liquid is almost evaporated, about 10 minutes.
2
Meanwhile, in a large bowl, mash beans and the remaining chili powder and lime juice.
3
Arrange half of the tortillas on a large parchment paper-lined baking sheet. Spread bean mixture evenly on tortillas. Top each with an even amount of the vegetable mixture and some cheese. Top with remaining tortillas, vegetables and cheese and bake until hot throughout and cheese is melted, about 15 minutes.
4
Serve with remaining lime wedges.
dinner prep - 1 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) (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
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. 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. Cheese tortellini
1200 cals, 50p, 171c, 27f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
2. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
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
1355 cals, 63p, 65c, 89f (per meal)
7 1/2 medium (330g)
5 tbsp (75mL)
5/8 small (44g)
1/3 tsp (1g)
1/3 tsp (0g)
5 slice (160g)
1/3 tsp (1g)
5 dash or 1 packet (3g)
Recipe has been scaled from original by 2.5x. 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.
2. Edamame
210 cals, 20p, 5c, 8f (per meal)
3 cup (354g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 2 days
1. Rosemary mushroom cheese sandwich
815 cals, 45p, 54c, 43f (per meal)
4 dash (1g)
1 cup (30g)
3 oz (85g)
1 cup, shredded (113g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. 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. Roasted cashews
350 cals, 9p, 17c, 27f (per meal)
6 2/3 tbsp, halves and whole (57g)
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz) container(s) (300g)
lunch prep - 1 days
1. Vegetarian chickpea sandwiches
1030 cals, 47p, 118c, 26f (per meal)
1 stalk, medium (7-1/2" - 8" long) (40g)
1/2 medium (2-1/2" dia) (55g)
1 tbsp (15mL)
1 tbsp (15mL)
1 tsp (1g)
4 dash (3g)
4 dash, ground (1g)
6 slice (192g)
1 can (448g)
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Pistachios
565 cals, 20p, 17c, 42f (per meal)
3/4 cup (92g)