3500 calorie intermittent fasting vegetarian meal plan
In just a few clicks, generate your own 3500 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 (3450cal, 229g protein, 302g net carbs, 115g fat, 74g fiber per day) cannot be customized.
Day 1
3500cal, 250g protein, 296g net carbs, 123g fat, 55g fiber
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1 piece(s) (262cal, 9p, 43c, 5f)
3 sub(s) (1712cal, 113p, 165c, 62f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3300cal, 222g protein, 348g net carbs, 90g fat, 51g fiber
13 tender(s) (743cal, 53p, 67c, 29f)
1 3/4 cup brown rice, cooked (401cal, 8p, 81c, 3f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 1/2 serving(s) (805cal, 48p, 62c, 27f)
3 piece(s) (786cal, 26p, 130c, 15f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3300cal, 222g protein, 348g net carbs, 90g fat, 51g fiber
13 tender(s) (743cal, 53p, 67c, 29f)
1 3/4 cup brown rice, cooked (401cal, 8p, 81c, 3f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 1/2 serving(s) (805cal, 48p, 62c, 27f)
3 piece(s) (786cal, 26p, 130c, 15f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3525cal, 234g protein, 213g net carbs, 146g fat, 106g fiber
4 serving(s) (934cal, 48p, 100c, 18f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 pear(s) (226cal, 1p, 43c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3500cal, 223g protein, 239g net carbs, 152g fat, 73g fiber
4 serving(s) (738cal, 36p, 79c, 17f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
4 serving(s) (1176cal, 50p, 52c, 74f)
2 3/4 cup(s) (410cal, 21p, 32c, 22f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3525cal, 221g protein, 278g net carbs, 132g fat, 87g fiber
3 1/2 serving(s) (1347cal, 62p, 164c, 28f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/3 serving(s) (136cal, 2p, 21c, 1f)
4 serving(s) (1176cal, 50p, 52c, 74f)
2 3/4 cup(s) (410cal, 21p, 32c, 22f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3500cal, 232g protein, 392g net carbs, 69g fat, 97g fiber
3 1/2 serving(s) (1347cal, 62p, 164c, 28f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/3 serving(s) (136cal, 2p, 21c, 1f)
4 serving(s) (1070cal, 56p, 160c, 8f)
3 1/3 cup(s) (497cal, 26p, 39c, 26f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (55 items)
Other
Nutritional yeast
2 1/3 oz (66g)
Chickpea pasta
3 oz (85g)
Sub roll(s)
3 roll(s) (255g)
Mixed greens
1 1/2 package (5.5 oz) (232g)
Meatless chik'n tenders
26 pieces (663g)
Coleslaw mix
4 cup (360g)
Teriyaki sauce
4 tbsp (60mL)
Dairy and Egg Products
Butter
3/4 tbsp (11g)
Cheese
3 slice (1 oz each) (84g)
Nonfat greek yogurt, plain
10 tbsp (175g)
Whole milk
1/2 gallon (2119mL)
Fats and Oils
Oil
1/4 lbs (108mL)
Olive oil
2 tsp (10mL)
Salad dressing
6 tbsp (90mL)
Vegetables and Vegetable Products
Garlic
10 clove(s) (30g)
Onion
6 medium (2-1/2" dia) (661g)
Tomatoes
7 medium whole (2-3/5" dia) (848g)
Bell pepper
1 1/2 small (111g)
Raw celery
1/2 bunch (225g)
Ketchup
6 1/2 tbsp (111g)
Fresh spinach
6 cup(s) (180g)
Fresh parsley
6 sprigs (6g)
Green onions
1/2 cup, sliced (64g)
Zucchini
8 medium (1568g)
Frozen mixed veggies
1 10oz package (284g)
Carrots
7 large (504g)
Cauliflower
4 head small (4" dia.) (1060g)
Legumes and Legume Products
Chickpeas, canned
6 1/4 can (2800g)
Soy sauce
1/2 cup (120mL)
Peanut butter
1 cup (256g)
Roasted peanuts
6 3/4 tbsp (61g)
White beans, canned
3 1/2 can(s) (1537g)
Fruits and Fruit Juices
Lime juice
6 3/4 tbsp (101mL)
Avocados
3 1/2 avocado(s) (729g)
Lemon juice
2 2/3 fl oz (82mL)
Pears
2 medium (356g)
Grapes
4 2/3 cup (429g)
Spices and Herbs
Garlic powder
1/4 tbsp (2g)
Salt
2 1/2 tsp (15g)
Black pepper
1/2 tbsp, ground (4g)
Curry powder
2 1/2 tsp (5g)
Balsamic vinegar
2 tbsp (30mL)
Baked Products
Naan bread
7 piece (630g)
Cereal Grains and Pasta
Seitan
18 oz (510g)
Brown rice
56 tsp (222g)
Quinoa, uncooked
2/3 cup (113g)
Beverages
Water
28 cup(s) (6676mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Nut and Seed Products
Sunflower kernels
5 tbsp (60g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Chia seeds
4 tsp (19g)
Sesame seeds
4 tsp (12g)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Vegetable broth
1 3/4 cup(s) (mL)
Barbecue sauce
1 cup (286g)
lunch prep - 1 days
1. Chickpea & chickpea pasta
860 cals, 40p, 76c, 31f (per meal)
1/2 tbsp (2g)
3/4 tbsp (11g)
3/4 tbsp (11mL)
3 clove(s) (9g)
3/4 can (336g)
3 oz (85g)
3/4 medium (2-1/2" dia) (83g)
Recipe has been scaled from original by 0.75x. 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.
3. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.63x. 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 - 1 days
1. Seitan philly cheesesteak
1710 cals, 113p, 165c, 62f (per meal)
3 slice (1 oz each) (84g)
1/2 lbs (255g)
1 1/2 small (111g)
3/4 medium (2-1/2" dia) (83g)
1 1/2 tbsp (23mL)
3 roll(s) (255g)
Recipe has been scaled from original by 3x. 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!
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Curried chickpea salad
805 cals, 48p, 62c, 27f (per meal)
5 oz (142g)
5 tbsp (60g)
5 stalk, small (5" long) (85g)
2 1/2 tsp (5g)
10 tbsp (175g)
5 tbsp (75mL)
2 1/2 can (1120g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
lunch prep - 2 days
1. Crispy chik'n tenders
745 cals, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. 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.
3. Brown rice
400 cals, 8p, 81c, 3f (per meal)
56 tsp (222g)
1 tsp (5g)
2 1/3 cup(s) (553mL)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 1 days
1. Seitan salad
1080 cals, 81p, 49c, 53f (per meal)
1 tbsp (15mL)
1 tbsp (4g)
3 tbsp (45mL)
3/4 avocado(s) (151g)
18 cherry tomatoes (306g)
6 cup(s) (180g)
1/2 lbs (255g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. Avocado
525 cals, 6p, 6c, 44f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
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!
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
1/2 cup (62g)
dinner prep - 2 days
1. Sesame peanut zoodles
1175 cals, 50p, 52c, 74f (per meal)
2 tsp (9g)
2 tbsp (30mL)
4 tbsp, sliced (32g)
2 tsp (6g)
4 tbsp (60mL)
1/2 cup (128g)
2 cup (180g)
4 medium (784g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
740 cals, 36p, 79c, 17f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
3. Quinoa
415 cals, 16p, 65c, 7f (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. White bean cassoulet
1345 cals, 62p, 164c, 28f (per meal)
7 clove(s) (21g)
1/4 cup (53mL)
1 3/4 cup(s) (mL)
3 1/2 can(s) (1537g)
3 1/2 medium (2-1/2" dia) (385g)
3 1/2 stalk, medium (7-1/2" - 8" long) (140g)
7 large (504g)
Recipe has been scaled from original by 3.5x. 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.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Bbq cauliflower wings
1070 cals, 56p, 160c, 8f (per meal)
1 cup (286g)
1 tsp (6g)
1 cup (60g)
4 head small (4" dia.) (1060g)
Recipe has been scaled from original by 4x. 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.