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 (3475cals, 246g protein, 325g net carbs, 102g fat 70g fiber per day) cannot be customized.
Day 1
3475cals, 232g protein, 332g net carbs, 106g fat 68g fiber per day
2 1/2 sandwich(es) (954cal, 29p, 138c, 26f)
3 bar(s) (612cal, 30p, 36c, 36f)
2 2/3 serving(s) (1160cal, 50p, 147c, 25f)
3 3/4 cup(s) (318cal, 26p, 8c, 17f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3475cals, 306g protein, 247g net carbs, 119g fat 48g fiber per day
3 1/2 sausage link(s) (1263cal, 102p, 54c, 67f)
3 1/4 cup(s) (275cal, 23p, 7c, 15f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3550cals, 273g protein, 321g net carbs, 108g fat 50g fiber per day
2 1/2 serving(s) (856cal, 77p, 41c, 42f)
3 2/3 serving(s) (636cal, 43p, 93c, 2f)
4 serving(s) (1620cal, 57p, 184c, 63f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3450cals, 234g protein, 468g net carbs, 33g fat 88g fiber per day
2 1/2 serving(s) (1276cal, 44p, 236c, 9f)
2 cup(s) (229cal, 3p, 51c, 1f)
2 1/2 serving(s) (1262cal, 82p, 152c, 10f)
2 slice(s) (252cal, 8p, 25c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3450cals, 234g protein, 468g net carbs, 33g fat 88g fiber per day
2 1/2 serving(s) (1276cal, 44p, 236c, 9f)
2 cup(s) (229cal, 3p, 51c, 1f)
2 1/2 serving(s) (1262cal, 82p, 152c, 10f)
2 slice(s) (252cal, 8p, 25c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3450cals, 220g protein, 221g net carbs, 155g fat 75g fiber per day
2 serving(s) (885cal, 51p, 112c, 16f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 1/4 serving(s) (528cal, 7p, 15c, 41f)
2 1/2 serving(s) (974cal, 39p, 81c, 47f)
5/8 cup(s) (554cal, 19p, 8c, 45f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3450cals, 220g protein, 221g net carbs, 155g fat 75g fiber per day
2 serving(s) (885cal, 51p, 112c, 16f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 1/4 serving(s) (528cal, 7p, 15c, 41f)
2 1/2 serving(s) (974cal, 39p, 81c, 47f)
5/8 cup(s) (554cal, 19p, 8c, 45f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (44 items)
Other
Soy milk, unsweetened
1/2 gallon (2160mL)
Vegan sausage
3 1/2 sausage (350g)
Frozen cauliflower
2 1/2 cup (298g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1 tbsp (4g)
Sub roll(s)
3 roll(s) (255g)
Curry sauce
1 jar (15 oz) (425g)
Lentil pasta
1 1/4 lbs (567g)
Vegetables and Vegetable Products
Garlic
14 3/4 clove(s) (44g)
Canned whole tomatoes
1 1/3 cup (320g)
Onion
3 medium (2-1/2" dia) (313g)
Eggplant
1 small (458g)
Green pepper
2 1/2 tbsp, chopped (23g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (277g)
Kale leaves
7 1/2 cup, chopped (300g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Pasta sauce
4 jar (24 oz) (2555g)
Cereal Grains and Pasta
Dry bulgur wheat
2/3 cup (93g)
Long-grain white rice
1 cup (185g)
Seitan
10 oz (284g)
Uncooked dry pasta
1 3/4 lbs (797g)
Spices and Herbs
Black pepper
1/2 tbsp, ground (4g)
Salt
2 tsp (11g)
Ground cumin
1/3 oz (9g)
Chili powder
4 tsp (11g)
Garlic powder
1 tsp (3g)
Crushed red pepper
2 1/2 tsp (5g)
Legumes and Legume Products
Lentils, raw
3 cup (544g)
Peanut butter
2 1/2 tbsp (40g)
Firm tofu
1 package (16 oz) (453g)
Vegetarian burger crumbles
3/4 lbs (340g)
Fats and Oils
Oil
9 1/2 tbsp (144mL)
Olive oil
2 1/2 oz (74mL)
Beverages
Water
2 1/4 gallon (8794mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Sweets
Jelly
5 tbsp (105g)
Baked Products
Bread
9 slice (288g)
Snacks
High-protein granola bar
3 bar (120g)
Fruits and Fruit Juices
Apples
1 medium (3" dia) (182g)
Fruit juice
32 fl oz (960mL)
Avocados
2 1/4 avocado(s) (452g)
Lime juice
1/4 cup (68mL)
Lemon juice
5 tbsp (75mL)
Nut and Seed Products
Almonds
1/2 lbs (213g)
dinner prep - 1 days
1. Lentil chili
1160cal, 50p, 147c, 25f (per meal)
2 2/3 clove(s) (8g)
2 cup(s) (mL)
2/3 cup (93g)
1 1/3 cup (320g)
1 1/3 dash, ground (0g)
1/3 tsp (2g)
2 tsp (4g)
4 tsp (11g)
2/3 cup (128g)
2/3 medium (2-1/2" dia) (73g)
4 tsp (20mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
lunch prep - 1 days
1. Peanut butter and jelly sandwich
954cal, 29p, 138c, 26f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
1263cal, 102p, 54c, 67f (per meal)
1 3/4 small (123g)
3 1/2 sausage (350g)
1 3/4 tbsp (26mL)
2 1/2 cup (298g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 1 days
1. Vegan meatball sub
1403cal, 84p, 162c, 36f (per meal)
12 meatball(s) (360g)
3/4 cup (195g)
1 tbsp (4g)
3 roll(s) (255g)
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. Eggplant and tofu curry
1620cal, 57p, 184c, 63f (per meal)
1 package (16 oz) (453g)
1 small (458g)
1 cup (185g)
1 tbsp (15mL)
1 jar (15 oz) (425g)
1
Prepare rice according to package. Set aside.
2
In a skillet over medium heat, add the oil.
3
Add in the cubed tofu and eggplant and cook until browned, stirring occasionally, for about 7 minutes.
4
Pour in the curry sauce and heat through.
5
Serve the rice and top with curry sauce mixture.
lunch prep - 1 days
1. Garlic pepper seitan
856cal, 77p, 41c, 42f (per meal)
1 1/4 dash (1g)
1 1/4 tbsp (19mL)
1/3 tsp, ground (1g)
10 oz (284g)
2 1/2 tbsp, chopped (23g)
3 clove(s) (9g)
5 tbsp, chopped (50g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Lentils
636cal, 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.
lunch prep - 2 days
1. Pasta with store-bought sauce
1276cal, 44p, 236c, 9f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Lentil pasta
1262cal, 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 vegan garlic bread
252cal, 8p, 25c, 11f (per meal)
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
lunch prep - 2 days
1. Meatless bolognese pasta
885cal, 51p, 112c, 16f (per meal)
1/2 tbsp (8mL)
3/4 lbs (340g)
1 1/2 lbs (680g)
1/2 lbs (227g)
1
Cook the pasta according to the package instructions until al dente. Drain and set aside.
2
While the pasta cooks, heat the oil in a skillet or saucepan over medium heat.
3
Add the vegan meat and cook until browned, or as directed on the package. Break up any large clumps with a spoon as needed.
4
Stir in the pasta sauce and bring to a simmer.
5
Serve the sauce over the cooked pasta.
2. Tomato and avocado salad
528cal, 7p, 15c, 41f (per meal)
1 tsp, ground (3g)
1 tsp (7g)
1 tsp (3g)
1 tbsp (17mL)
2 1/4 medium whole (2-3/5" dia) (277g)
2 1/4 avocado(s) (452g)
1/4 cup (68mL)
1/4 cup minced (68g)
Recipe has been scaled from original by 2.25x. 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. Lentil kale salad
974cal, 39p, 81c, 47f (per meal)
5 clove(s) (15g)
2 1/2 tsp (5g)
5 cup(s) (1185mL)
2 1/2 tsp (5g)
7 1/2 cup, chopped (300g)
5 tbsp (75mL)
5 tbsp, slivered (34g)
5 tbsp (75mL)
1 1/4 cup (240g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
