2600 calorie intermittent fasting vegan meal plan
In just a few clicks, generate your own 2600 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 (2600cal, 193g protein, 227g net carbs, 84g fat, 42g fiber per day) cannot be customized.
Day 1
2625cal, 171g protein, 298g net carbs, 61g fat, 48g fiber
3 1/2 can(s) (865cal, 63p, 81c, 24f)
4 banana(s) (466cal, 5p, 96c, 2f)
1 serving(s) (709cal, 23p, 94c, 23f)
2 slice(s) (252cal, 8p, 25c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2575cal, 186g protein, 213g net carbs, 95g fat, 30g fiber
8 skewers (932cal, 76p, 22c, 56f)
2 serving(s) (344cal, 7p, 70c, 3f)
1 serving(s) (709cal, 23p, 94c, 23f)
2 slice(s) (252cal, 8p, 25c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2625cal, 172g protein, 263g net carbs, 70g fat, 60g fiber
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
2 serving(s) (375cal, 13p, 11c, 28f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 1/2 serving(s) (996cal, 47p, 151c, 16f)
1 slice(s) (126cal, 4p, 13c, 6f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2575cal, 219g protein, 217g net carbs, 80g fat, 27g fiber
3 serving(s) (1027cal, 92p, 49c, 50f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 serving(s) (996cal, 47p, 151c, 16f)
1 slice(s) (126cal, 4p, 13c, 6f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2625cal, 165g protein, 302g net carbs, 62g fat, 51g fiber
2 sub(s) (936cal, 56p, 108c, 24f)
1/2 carrot(s) (14cal, 0p, 2c, 0f)
2 banana(s) (233cal, 3p, 48c, 1f)
2 sub(s) (1007cal, 32p, 123c, 35f)
2 serving(s) (116cal, 1p, 18c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2600cal, 219g protein, 201g net carbs, 85g fat, 40g fiber
2 sub(s) (936cal, 56p, 108c, 24f)
1/2 carrot(s) (14cal, 0p, 2c, 0f)
2 banana(s) (233cal, 3p, 48c, 1f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2625cal, 217g protein, 96g net carbs, 135g fat, 40g fiber
3 serving(s) (853cal, 39p, 16c, 68f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (48 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 1/2 can (~19 oz) (1841g)
Vegetable broth
5 cup(s) (mL)
Pasta sauce
1 jar (24 oz) (764g)
Apple cider vinegar
3/4 tbsp (1mL)
Fruits and Fruit Juices
Banana
8 medium (7" to 7-7/8" long) (944g)
Lemon juice
3/4 fl oz (23mL)
Lime juice
1/4 cup (68mL)
Grapes
2 cup (184g)
Avocados
1 1/4 avocado(s) (251g)
Vegetables and Vegetable Products
Garlic
19 3/4 clove(s) (59g)
Onion
3 medium (2-1/2" dia) (344g)
Fresh spinach
6 cup(s) (180g)
Tomatoes
3 medium whole (2-3/5" dia) (389g)
Fresh ginger
1 1/3 1 inch cube (7g)
Carrots
5 medium (305g)
Kale leaves
2 1/2 cup, chopped (100g)
Green pepper
3 tbsp, chopped (28g)
Bell pepper
2 medium (238g)
Fresh parsley
2 1/4 sprigs (2g)
Fats and Oils
Olive oil
3 oz (92mL)
Oil
1 1/2 oz (46mL)
Vegan mayonnaise
3 tbsp (45g)
Baked Products
Bread
6 slice (192g)
Cereal Grains and Pasta
Uncooked dry pasta
1 1/4 lbs (570g)
Brown rice
1/2 cup (95g)
Seitan
3/4 lbs (340g)
Legumes and Legume Products
Hummus
9 1/3 oz (265g)
Peanut butter
2 2/3 tbsp (43g)
Chickpeas, canned
2 can (896g)
Firm tofu
3/4 lbs (340g)
Beverages
Water
1 1/2 gallon (5299mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Spices and Herbs
Salt
1 1/3 tsp (8g)
Black pepper
1/2 tbsp, ground (3g)
Crushed red pepper
1 tsp (2g)
Garlic powder
5 dash (2g)
Balsamic vinegar
3/4 tbsp (11mL)
Dijon mustard
1 1/2 tbsp (23g)
Other
Skewer(s)
8 skewer(s) (8g)
Vegan chik'n strips
2/3 lbs (302g)
Sesame oil
4 tsp (20mL)
Vegan meatballs, frozen
25 meatball(s) (750g)
Sub roll(s)
6 roll(s) (510g)
Vegan cheese, sliced
2 slice(s) (40g)
Nutritional yeast
4 tsp (5g)
Vegan sausage
6 sausage (600g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Walnuts
1/2 cup, chopped (58g)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
865 cals, 63p, 81c, 24f (per meal)
3 1/2 can (~19 oz) (1841g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Spinach & hummus pasta
710 cals, 23p, 94c, 23f (per meal)
1/2 lbs (228g)
1 tbsp (15mL)
1 small (70g)
2 cup(s) (60g)
1 medium whole (2-3/5" dia) (123g)
2 tbsp (30mL)
2 clove(s) (6g)
5 oz (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to directions on package.
2
Heat oil in a large skillet over medium heat and cook onions for about 5 minutes.
3
Add in garlic, spinach, lemon juice and tomatoes and stir, cooking for about 3 minutes.
4
Add in hummus and mix well. Add a splash of water if needed.
5
Mix in pasta and season with salt/pepper to taste. Serve.
2. Simple vegan garlic bread
250 cals, 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Chik'n satay with peanut sauce
930 cals, 76p, 22c, 56f (per meal)
8 skewer(s) (8g)
1 1/3 1 inch cube (7g)
2/3 lbs (302g)
4 tsp (20mL)
2 tbsp (30mL)
2 2/3 tbsp (43g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Brown rice
345 cals, 7p, 70c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
lunch prep - 1 days
1. Chickpea & kale soup
680 cals, 34p, 70c, 18f (per meal)
1 1/4 tsp (6mL)
2 1/2 clove(s) (8g)
5 cup(s) (mL)
2 1/2 cup, chopped (100g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. 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.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
1/2 cup (62g)
dinner prep - 2 days
1. Spaghetti and meatless meatballs
995 cals, 47p, 151c, 16f (per meal)
9 meatball(s) (270g)
3/4 lbs (342g)
3/4 jar (24 oz) (504g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Simple vegan garlic bread
125 cals, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
lunch prep - 1 days
1. Garlic pepper seitan
1025 cals, 92p, 49c, 50f (per meal)
3 tbsp (45mL)
6 tbsp, chopped (60g)
3 3/4 clove(s) (11g)
3 tbsp, chopped (28g)
3/4 lbs (340g)
3 dash, ground (1g)
1 1/2 tbsp (23mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 1 days
1. Hummus vegan cheesesteak sub
1005 cals, 32p, 123c, 35f (per meal)
2 roll(s) (170g)
2 slice(s) (40g)
2 tsp (10mL)
1 large (150g)
2 medium (238g)
2 clove (6g)
1 tsp (2g)
1/2 cup (123g)
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.
lunch prep - 2 days
1. Vegan meatball sub
935 cals, 56p, 108c, 24f (per meal)
2 roll(s) (170g)
2 tsp (3g)
1/2 cup (130g)
8 meatball(s) (240g)
Recipe has been scaled from original by 2x. 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.
3. Carrot sticks
15 cals, 0p, 2c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
2 1/2 tbsp minced (38g)
2 1/2 tbsp (38mL)
1 1/4 avocado(s) (251g)
1 1/4 medium whole (2-3/5" dia) (154g)
2 tsp (9mL)
5 dash (2g)
5 dash (4g)
5 dash, ground (1g)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 1 days
1. Walnut crusted tofu (vegan)
855 cals, 39p, 16c, 68f (per meal)
3/4 lbs (340g)
1/2 cup, chopped (58g)
1/2 tbsp (8mL)
3 clove(s) (9g)
1 1/2 tbsp (23g)
3 tbsp (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!