3500 calorie intermittent fasting vegetarian meal plan
Table of Contents
Overview
This 3500-calorie vegetarian intermittent fasting meal plan is a high-energy, plant-forward nutrition plan designed for people who need extra calories while following a condensed eating window. The weekly plan includes a full 7-day sample with easy recipes, a consolidated grocery list, and convenient protein supplement options. Whether you call it a meal plan, diet plan, weekly plan or nutrition plan, it emphasizes high-protein vegetarian choices—lentils, tofu, vegan meatballs and shakes—plus vegetables and whole grains to support recovery and daily energy.
There are two possible ways to use the plan: Option 1 lets you generate your own customizable plan where you can swap or randomize meals and scale servings to your needs; Option 2 is a ready-made, downloadable PDF (≈3525 kcal per day with specified macros) that can be followed exactly. Both approaches produce a grocery list and step-by-step recipes so you can use the plan as a repeatable weekly plan, a template to scale calories and macros, or a structured diet plan to follow during an intermittent fasting schedule.
Following this high-calorie meal plan while combining it with resistance training or athletic activity can support increased muscle mass, faster recovery, and sustained performance during workouts. Because it provides substantial protein and fiber, many users report improved satiety and steady energy during their eating window. Expect possible weight gain if the plan creates a caloric surplus, or improved maintenance of lean mass if you’re already active; always monitor progress, stay hydrated, and consult a registered dietitian or healthcare provider to adjust this nutrition plan safely for your goals.
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 (3525cals, 235g protein, 378g net carbs, 91g fat 59g fiber per day) cannot be customized.
Day 1
3525cals, 222g protein, 413g net carbs, 85g fat 54g fiber per day
2 sub(s) (1107cal, 44p, 114c, 45f)
4 cup(s) (458cal, 7p, 101c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3525cals, 222g protein, 413g net carbs, 85g fat 54g fiber per day
2 sub(s) (1107cal, 44p, 114c, 45f)
4 cup(s) (458cal, 7p, 101c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3550cals, 229g protein, 405g net carbs, 88g fat 52g fiber per day
2 serving(s) (1327cal, 62p, 201c, 21f)
2 3/4 cup(s) (315cal, 5p, 70c, 1f)
1 2/3 serving(s) (903cal, 44p, 102c, 25f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3525cals, 219g protein, 387g net carbs, 96g fat 61g fiber per day
2 1/4 serving(s) (1225cal, 50p, 169c, 30f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
1 1/2 serving(s) (947cal, 46p, 152c, 7f)
4 cup(s) (596cal, 31p, 47c, 32f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3550cals, 227g protein, 437g net carbs, 76g fat 50g fiber per day
2 1/3 serving(s) (1191cal, 41p, 220c, 9f)
3 serving(s) (426cal, 25p, 15c, 27f)
1 1/2 serving(s) (947cal, 46p, 152c, 7f)
4 cup(s) (596cal, 31p, 47c, 32f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3475cals, 234g protein, 381g net carbs, 82g fat 71g fiber per day
2 1/3 serving(s) (1191cal, 41p, 220c, 9f)
3 serving(s) (426cal, 25p, 15c, 27f)
3 serving(s) (1311cal, 74p, 131c, 38f)
1 serving(s) (171cal, 9p, 12c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3450cals, 291g protein, 209g net carbs, 129g fat 74g fiber per day
4 sausage(s) (1072cal, 112p, 42c, 48f)
2 1/4 serving(s) (518cal, 11p, 21c, 34f)
3 serving(s) (1311cal, 74p, 131c, 38f)
1 serving(s) (171cal, 9p, 12c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (45 items)
Fruits and Fruit Juices
Orange
4 orange (616g)
Fruit juice
86 fl oz (2580mL)
Avocados
2 avocado(s) (394g)
Lemon
2 small (114g)
Other
Vegan meatballs, frozen
30 meatball(s) (900g)
Nutritional yeast
2 tbsp (8g)
Sub roll(s)
10 roll(s) (850g)
Mixed greens
2 1/2 package (5.5 oz) (370g)
Vegan sausage
4 sausage (400g)
Soups, Sauces, and Gravies
Pasta sauce
3 jar (24 oz) (2014g)
Dairy and Egg Products
Sliced cheese
4 slice (1 oz ea) (112g)
Fresh mozzarella cheese
1/2 lbs (255g)
Whole milk
9 2/3 cup (2321mL)
Legumes and Legume Products
Hummus
1 cup (246g)
Lentils, raw
2 cup (376g)
Firm tofu
1 1/3 lbs (595g)
White beans, canned
3 can(s) (1317g)
Spices and Herbs
Crushed red pepper
2 tsp (4g)
Fresh basil
1 oz (28g)
Salt
1/2 tsp (3g)
Basil, dried
1/2 tsp, leaves (0g)
Black pepper
1/4 tsp, ground (0g)
Oregano, dried
1/2 tsp, leaves (0g)
Ground cumin
1/4 tbsp (2g)
Paprika
3 1/4 tbsp (22g)
Fresh thyme
1/2 tbsp (1g)
Vegetables and Vegetable Products
Garlic
9 1/3 clove(s) (28g)
Bell pepper
4 medium (476g)
Onion
7 medium (2-1/2" dia) (788g)
Tomatoes
4 medium whole (2-3/5" dia) (503g)
Fresh spinach
1/4 cup(s) (6g)
Canned crushed tomatoes
2 can (776g)
Raw celery
5/6 stalk, medium (7-1/2" - 8" long) (33g)
Carrots
2 1/3 medium (142g)
Tomato paste
1 1/2 tbsp (24g)
Kale leaves
2 bunch (333g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Fats and Oils
Oil
2 1/3 oz (70mL)
Balsamic vinaigrette
4 oz (113mL)
Olive oil
5 tsp (24mL)
Beverages
Water
29 cup(s) (6909mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Cereal Grains and Pasta
Uncooked dry pasta
2 lbs (952g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
18 oz (510g)
lunch prep - 2 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 - 2 days
1. Hummus cheesesteak sub
1107cal, 44p, 114c, 45f (per meal)
2 roll(s) (170g)
2 slice (1 oz ea) (56g)
1/2 cup (123g)
1 tsp (2g)
2 clove (6g)
2 medium (238g)
1 large (150g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. 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.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
lunch prep - 1 days
1. Spaghetti and meatless meatballs
1327cal, 62p, 201c, 21f (per meal)
6 meatball(s) (180g)
1/2 lbs (228g)
1/2 jar (24 oz) (336g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
dinner prep - 1 days
1. Lentil Soup
903cal, 44p, 102c, 25f (per meal)
5 tsp (25mL)
1/2 tsp (3g)
1/4 cup(s) (6g)
3/8 can (169g)
1/2 tsp, leaves (0g)
1/4 tsp, ground (0g)
3 1/3 cup(s) (790mL)
13 1/3 tbsp (160g)
1/2 tsp, leaves (0g)
5/6 stalk, medium (7-1/2" - 8" long) (33g)
5/6 clove(s) (3g)
5/6 medium (51g)
3/8 medium (2-1/2" dia) (46g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
3. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
1 large whole (3" dia) (205g)
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.
dinner prep - 2 days
1. Lentil & tomato pasta
947cal, 46p, 152c, 7f (per meal)
1 1/2 tbsp (24g)
1 tsp (6mL)
1/4 tbsp (2g)
1/4 tbsp (2g)
1 1/3 cup(s) (311mL)
1 1/2 can (608g)
1 1/2 medium (92g)
1 1/2 clove(s) (5g)
3/4 large (113g)
1 cup (216g)
6 3/4 oz (192g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
lunch prep - 1 days
1. Cheese ravioli
1225cal, 50p, 169c, 30f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
5/6 avocado(s) (168g)
5/6 small (48g)
5/6 bunch (142g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Pasta with store-bought sauce
1191cal, 41p, 220c, 9f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Caprese salad
426cal, 25p, 15c, 27f (per meal)
4 tbsp (60mL)
1 cup leaves, whole (24g)
2 cup cherry tomatoes (298g)
2 package (5.5 oz) (310g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Bean & tofu goulash
1311cal, 74p, 131c, 38f (per meal)
1/2 tbsp (1g)
3 tbsp (21g)
3 tbsp (45mL)
3 clove (9g)
3 medium (2-1/2" dia) (330g)
1 1/3 lbs (595g)
3 can(s) (1317g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Vegan sausage
1072cal, 112p, 42c, 48f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple kale & avocado salad
518cal, 11p, 21c, 34f (per meal)
1 avocado(s) (226g)
1 small (65g)
1 bunch (191g)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.