3500 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 3500 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 (3475cal, 242g protein, 327g net carbs, 98g fat, 81g fiber per day) cannot be customized.
Day 1
3450cal, 248g protein, 302g net carbs, 120g fat, 43g fiber
14 2/3 nuggets (809cal, 45p, 76c, 33f)
3 serving(s) (563cal, 20p, 17c, 42f)
3 1/3 cup(s) (382cal, 6p, 84c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3500cal, 251g protein, 257g net carbs, 133g fat, 66g fiber
2 1/3 serving(s) (1254cal, 39p, 116c, 64f)
1 piece(s) (262cal, 9p, 43c, 5f)
4 serving(s) (1328cal, 98p, 61c, 58f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3500cal, 251g protein, 257g net carbs, 133g fat, 66g fiber
2 1/3 serving(s) (1254cal, 39p, 116c, 64f)
1 piece(s) (262cal, 9p, 43c, 5f)
4 serving(s) (1328cal, 98p, 61c, 58f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3500cal, 222g protein, 249g net carbs, 140g fat, 90g fiber
2 1/2 serving(s) (1205cal, 45p, 100c, 62f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
4 serving(s) (1091cal, 54p, 112c, 29f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3475cal, 245g protein, 298g net carbs, 98g fat, 103g fiber
2 1/2 serving(s) (584cal, 30p, 63c, 11f)
4 container (542cal, 24p, 79c, 14f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 serving(s) (830cal, 41p, 93c, 12f)
2 serving(s) (361cal, 17p, 5c, 28f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3475cal, 237g protein, 463g net carbs, 30g fat, 101g fiber
2 1/2 serving(s) (1262cal, 82p, 152c, 10f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
2 2/3 serving(s) (1361cal, 47p, 252c, 10f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3475cal, 237g protein, 463g net carbs, 30g fat, 101g fiber
2 1/2 serving(s) (1262cal, 82p, 152c, 10f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
2 2/3 serving(s) (1361cal, 47p, 252c, 10f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (49 items)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Coconut milk, canned
1/4 gallon (859mL)
Mixed nuts
1/2 cup (67g)
Sunflower kernels
2 oz (57g)
Almonds
6 3/4 tbsp, whole (60g)
Fruits and Fruit Juices
Fruit juice
50 2/3 fl oz (1520mL)
Lemon
1 1/4 small (73g)
Lime juice
2 2/3 tbsp (40mL)
Lemon juice
2 tsp (10mL)
Other
Vegan chik'n nuggets
14 2/3 nuggets (315g)
Curry paste
5 tsp (25g)
Soy milk yogurt
4 container(s) (601g)
Lentil pasta
1 1/4 lbs (567g)
Vegetables and Vegetable Products
Ketchup
1/4 cup (62g)
Fresh cilantro
1/2 cup, chopped (24g)
Onion
5 medium (2-1/2" dia) (572g)
Garlic
15 1/3 clove(s) (46g)
Carrots
14 3/4 medium (898g)
Kale leaves
5 cup, chopped (200g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (709g)
Romaine lettuce
4 1/4 hearts (2125g)
Tomato paste
4 tsp (21g)
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Fresh parsley
3 3/4 sprigs (4g)
Spices and Herbs
Salt
1/2 tsp (3g)
Lemon pepper
5 dash (1g)
Crushed red pepper
1/2 tbsp (2g)
Garlic powder
1 tsp (4g)
Ground cumin
1 tbsp (7g)
Curry powder
1 3/4 tsp (4g)
Balsamic vinegar
1 1/4 tbsp (19mL)
Beverages
Water
2 1/2 gallon (9638mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Legumes and Legume Products
Lentils, raw
3 1/2 cup (656g)
Firm tofu
17 1/2 oz (496g)
Soy sauce
1/2 cup (120mL)
Vegetarian burger crumbles
2 lbs (907g)
Chickpeas, canned
3 1/4 can (1456g)
Black beans
1 1/3 can(s) (585g)
Fats and Oils
Oil
1/4 lbs (130mL)
Salad dressing
6 1/2 tbsp (96mL)
Cereal Grains and Pasta
Cornstarch
2 1/2 tbsp (20g)
Quinoa, uncooked
2/3 cup (113g)
Long-grain white rice
9 1/4 tbsp (108g)
Uncooked dry pasta
1 1/3 lbs (608g)
Baked Products
Naan bread
2 piece (180g)
Soups, Sauces, and Gravies
Vegetable broth
8 cup(s) (mL)
Apple cider vinegar
1 1/4 tbsp (1mL)
Pasta sauce
2 1/2 jar (24 oz) (1736g)
lunch prep - 1 days
1. Chik'n nuggets
810 cals, 45p, 76c, 33f (per meal)
Recipe has been scaled from original by 3.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Pistachios
565 cals, 20p, 17c, 42f (per meal)
3/4 cup (92g)
dinner prep - 1 days
1. Lemon pepper tofu
630 cals, 39p, 29c, 40f (per meal)
5 dash (1g)
1 1/4 tbsp (19mL)
2 1/2 tbsp (20g)
1 1/4 small (73g)
17 1/2 oz (496g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Lentils
635 cals, 43p, 93c, 2f (per meal)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Carrot & grounds stir fry
1330 cals, 98p, 61c, 58f (per meal)
1/2 cup, chopped (24g)
1/3 cup (80mL)
2 2/3 tbsp (40mL)
1/2 tbsp (2g)
1/3 cup (80mL)
1/2 cup (120mL)
2 2/3 large (400g)
5 1/3 clove(s) (16g)
2 lbs (907g)
10 2/3 large (768g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
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. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch prep - 2 days
1. Dal with rice
1255 cals, 39p, 116c, 64f (per meal)
56 tsp (224g)
2 1/3 cup (560mL)
1 1/6 cup(s) (276mL)
1 1/6 small (82g)
3/4 tbsp (12mL)
4 2/3 clove(s) (14g)
1 tsp (4g)
3/4 tbsp (5g)
1 3/4 tsp (4g)
9 1/3 tbsp (108g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
In a saucepan, add the water and coconut milk and bring to a simmer. Add the lentils and let cook for 20 minutes, covered. Add more water if needed.
3
Meanwhile, in a skillet, heat the oil and add in the oil and garlic and cook until soft. Add in the spices and stir for a minute or two. Set aside.
4
When lentils are done, add in onion mixture and stir until well-combined.
5
Serve over rice.
dinner prep - 1 days
1. Chickpea & kale soup
1090 cals, 54p, 112c, 29f (per meal)
2 tsp (10mL)
4 clove(s) (12g)
8 cup(s) (mL)
4 cup, chopped (160g)
2 can (896g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Curried lentils
1205 cals, 45p, 100c, 62f (per meal)
13 1/3 tbsp (160g)
1 2/3 cup(s) (395mL)
1/4 tsp (1g)
1 1/4 cup (300mL)
5 tsp (25g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Simple salad with tomatoes and carrots
345 cals, 13p, 25c, 11f (per meal)
2 1/2 tbsp (39mL)
1 3/4 medium whole (2-3/5" dia) (215g)
7/8 medium (53g)
1 3/4 hearts (875g)
Recipe has been scaled from original by 0.88x. 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 - 1 days
1. Black bean & sweet potato stew
830 cals, 41p, 93c, 12f (per meal)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
1 1/3 clove(s) (4g)
2/3 small (47g)
2/3 sweetpotato, 5" long (140g)
2 cup(s) (474mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Easy chickpea salad
585 cals, 30p, 63c, 11f (per meal)
3 3/4 sprigs (4g)
1 1/4 tbsp (1mL)
1 1/4 tbsp (19mL)
1 1/4 cup cherry tomatoes (186g)
5/8 small (44g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Lentil pasta
1260 cals, 82p, 152c, 10f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple salad with tomatoes and carrots
245 cals, 10p, 18c, 8f (per meal)
1/4 cup (56mL)
2 1/2 medium whole (2-3/5" dia) (308g)
1 1/4 medium (76g)
2 1/2 hearts (1250g)
Recipe has been scaled from original by 1.25x. 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. Pasta with store-bought sauce
1360 cals, 47p, 252c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.