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, 220g protein, 313g net carbs, 107g fat, 74g fiber per day) cannot be customized.
Day 1
3375cal, 216g protein, 329g net carbs, 94g fat, 88g fiber
4 serving(s) (934cal, 48p, 100c, 18f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
2 bar(s) (408cal, 20p, 24c, 24f)
2 2/3 serving(s) (1229cal, 54p, 158c, 29f)
2 2/3 cup(s) (397cal, 21p, 31c, 21f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3450cal, 219g protein, 297g net carbs, 119g fat, 79g fiber
3 1/2 serving(s) (955cal, 47p, 98c, 25f)
3 serving(s) (541cal, 26p, 7c, 43f)
2 2/3 serving(s) (1229cal, 54p, 158c, 29f)
2 2/3 cup(s) (397cal, 21p, 31c, 21f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3400cal, 234g protein, 314g net carbs, 109g fat, 57g fiber
3 1/2 serving(s) (955cal, 47p, 98c, 25f)
3 serving(s) (541cal, 26p, 7c, 43f)
2 serving(s) (907cal, 70p, 71c, 36f)
2 1/3 serving(s) (669cal, 20p, 135c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3450cal, 222g protein, 349g net carbs, 93g fat, 80g fiber
3 serving(s) (983cal, 49p, 90c, 24f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 serving(s) (907cal, 70p, 71c, 36f)
2 1/3 serving(s) (669cal, 20p, 135c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3400cal, 214g protein, 282g net carbs, 134g fat, 55g fiber
2 1/2 sub(s) (1384cal, 55p, 143c, 56f)
3 peach(es) (198cal, 4p, 36c, 1f)
24 1/2 oz tofu (1306cal, 65p, 86c, 76f)
4 serving(s) (196cal, 18p, 14c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3325cal, 224g protein, 242g net carbs, 131g fat, 74g fiber
2 1/2 serving(s) (1432cal, 67p, 127c, 52f)
1 roll (77cal, 3p, 13c, 1f)
24 1/2 oz tofu (1306cal, 65p, 86c, 76f)
4 serving(s) (196cal, 18p, 14c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3350cal, 215g protein, 376g net carbs, 74g fat, 84g fiber
2 1/2 serving(s) (1432cal, 67p, 127c, 52f)
1 roll (77cal, 3p, 13c, 1f)
2 2/3 serving(s) (740cal, 46p, 104c, 4f)
3 piece(s) (786cal, 26p, 130c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (56 items)
Vegetables and Vegetable Products
Fresh parsley
6 sprigs (6g)
Tomatoes
2 cup cherry tomatoes (298g)
Onion
7 1/2 medium (2-1/2" dia) (826g)
Sweet potatoes
2 2/3 sweetpotato, 5" long (560g)
Fresh spinach
7/8 10oz package (245g)
Garlic
31 clove(s) (93g)
Kale leaves
16 1/4 oz (461g)
Ketchup
1/2 cup (136g)
Fresh cilantro
3 tbsp, chopped (9g)
Red onion
1 1/2 medium (2-1/2" dia) (165g)
Frozen broccoli
4 package (1136g)
Fresh ginger
10 1/2 inch (2.5cm) cube (53g)
Bell pepper
2 1/2 medium (298g)
Frozen mixed veggies
2 cup (270g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Vegetable broth
22 cup(s) (mL)
Spices and Herbs
Balsamic vinegar
2 tbsp (30mL)
Ground cumin
1/4 oz (6g)
Black pepper
1 1/4 tsp, ground (3g)
Ground coriander
1 tsp (2g)
Garlic powder
1 tbsp (9g)
Chipotle seasoning
1/4 tbsp (2g)
Salt
1 tsp (6g)
Onion powder
1 tsp (2g)
Crushed red pepper
1 1/4 tsp (2g)
Legumes and Legume Products
Chickpeas, canned
8 can (3584g)
Lentils, raw
2 1/2 cup (469g)
Soy sauce
2/3 cup (165mL)
Black beans
1 1/2 can(s) (659g)
Firm tofu
3 lbs (1389g)
Hummus
10 tbsp (154g)
Fruits and Fruit Juices
Grapes
1 1/3 cup (123g)
Pears
2 medium (356g)
Lemon juice
1/2 cup (105mL)
Peach
3 medium (2-2/3" dia) (450g)
Snacks
High-protein granola bar
2 bar (80g)
Dairy and Egg Products
Whole milk
1/3 gallon (1279mL)
Sliced cheese
2 1/2 slice (1 oz ea) (70g)
Butter
2 1/2 tbsp (36g)
Nut and Seed Products
Coconut milk, canned
2/3 cup (161mL)
Sunflower kernels
6 oz (170g)
Mixed nuts
6 tbsp (50g)
Sesame seeds
1/4 cup (32g)
Fats and Oils
Oil
1/2 lbs (248mL)
Beverages
Water
21 1/2 cup(s) (5067mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Cereal Grains and Pasta
Seitan
1 lbs (454g)
Cornstarch
2/3 cup (84g)
Baked Products
Bread crumbs
2/3 cup (72g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Naan bread
3 piece (270g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2 1/3 pouch (~5.6 oz) (369g)
Sweets
Agave
2 1/3 tbsp (48g)
Other
Sub roll(s)
2 1/2 roll(s) (213g)
Nutritional yeast
11 1/2 g (11g)
Chickpea pasta
10 oz (284g)
lunch prep - 1 days
1. Easy chickpea salad
935 cals, 48p, 100c, 18f (per meal)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Creamy lentils and sweet potato
1230 cals, 54p, 158c, 29f (per meal)
1 3/4 cup (341g)
2 2/3 sweetpotato, 5" long (560g)
5 1/3 cup(s) (mL)
5 1/3 cup(s) (160g)
2 2/3 medium (2-1/2" dia) (293g)
2/3 cup (160mL)
4 tsp (20mL)
2 tsp (4g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
lunch prep - 2 days
1. Chickpea & kale soup
955 cals, 47p, 98c, 25f (per meal)
3 1/2 tsp (18mL)
7 clove(s) (21g)
14 cup(s) (mL)
7 cup, chopped (280g)
3 1/2 can (1568g)
Recipe has been scaled from original by 3.5x. 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.
dinner prep - 2 days
1. Breaded seitan nuggets
905 cals, 70p, 71c, 36f (per meal)
1/2 cup (136g)
1 lbs (454g)
2/3 cup (72g)
4 tbsp (60mL)
4 tbsp (60mL)
2 dash, ground (1g)
1 tsp (2g)
1 tsp (2g)
2 tsp (6g)
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Flavored rice mix
670 cals, 20p, 135c, 3f (per meal)
2 1/3 pouch (~5.6 oz) (369g)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Chipotle stewed beans & greens
985 cals, 49p, 90c, 24f (per meal)
1 1/2 tbsp (23mL)
3/8 cup(s) (89mL)
3 tbsp, chopped (9g)
3 oz (85g)
1/4 tbsp (2g)
1 1/2 can(s) (659g)
1/4 lbs (128g)
3 clove(s) (9g)
1 1/2 medium (2-1/2" dia) (165g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat. Add only half of the onion and only half of the garlic. Cook 3-5 minutes til softened.
2
Add kale and cook 1-2 minutes until wilted.
3
Add beans, water, only half of the chipotle seasoning, and some salt and pepper. Bring to a simmer and cook until liquid reduces, 5-7 minutes.
4
In a medium bowl, add the spinach, cilantro, remaining garlic, remaining onion, and some salt and pepper. Toss.
5
Plate stewed beans next to the spinach mixture. Serve.
dinner prep - 2 days
1. Lemon ginger tofu chik'n
1305 cals, 65p, 87c, 76f (per meal)
2 1/3 tbsp (48g)
1/4 cup (32g)
7 clove(s) (21g)
10 1/2 inch (2.5cm) cube (53g)
1/3 cup (79mL)
1/2 cup (105mL)
2/3 cup (84g)
1/2 cup (105mL)
3 lbs (1389g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. Roasted broccoli
195 cals, 18p, 14c, 0f (per meal)
4 package (1136g)
1 tsp (6g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
lunch prep - 1 days
1. Hummus cheesesteak sub
1385 cals, 55p, 143c, 56f (per meal)
2 1/2 roll(s) (213g)
2 1/2 slice (1 oz ea) (70g)
10 tbsp (154g)
1 1/4 tsp (2g)
2 1/2 clove (8g)
2 1/2 medium (298g)
1 1/4 large (188g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
lunch prep - 2 days
1. Chickpea & chickpea pasta
1430 cals, 67p, 127c, 52f (per meal)
5 tsp (6g)
2 1/2 tbsp (36g)
2 1/2 tbsp (38mL)
10 clove(s) (30g)
2 1/2 can (1120g)
10 oz (284g)
2 1/2 medium (2-1/2" dia) (275g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
dinner prep - 1 days
1. Lentil and veggie soup
740 cals, 46p, 104c, 4f (per meal)
2/3 cup (128g)
2 2/3 cup(s) (mL)
1 1/3 cup, chopped (53g)
4 tsp (5g)
1 1/3 clove(s) (4g)
2 cup (270g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
