1500 calorie vegan meal plan

In just a few clicks, generate your own 1500 calorie 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

Generate 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: Sample plan

This sample plan (1475cal, 107g protein, 124g net carbs, 52g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Applesauce , roasted peanuts
Crispy tenders, fruit juice, simple salad with tomatoes and carrots
Chunky canned soup (non-creamy)
Kale chips
Tue
Wed
Tofu lo-mein
Thu
Soy milk yogurt, roasted peanuts
Teriyaki seitan with veggies and rice
Fri
Sunflower seeds, fruit juice, grapes
Sat
Spaghetti and meatless meatballs
Garlic pepper seitan, simple salad with tomatoes and carrots
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Fats and Oils
Salad dressing
2 1/2 tbsp (39mL)
Olive oil
3 oz (100mL)
Oil
2 tsp (10mL)
Vegetables and Vegetable Products
Tomatoes
1 3/4 medium whole (2-3/5" dia) (215g)
Carrots
7/8 medium (53g)
Romaine lettuce
1 3/4 hearts (875g)
Ketchup
3 tbsp (51g)
Kale leaves
2 2/3 bunch (454g)
Frozen mixed veggies
30 3/4 oz (872g)
Onion
2 tbsp, chopped (20g)
Garlic
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Other
Meatless chik'n tenders
12 pieces (306g)
Teriyaki sauce
3 1/2 tbsp (53mL)
Soy milk yogurt
3 container(s) (451g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Fruits and Fruit Juices
Fruit juice
30 fl oz (900mL)
Applesauce
6 to-go container (~4 oz) (732g)
Grapes
1 1/3 cup (123g)
Spices and Herbs
Salt
1 tbsp (16g)
Black pepper
1 dash, ground (0g)
Beverages
Water
11 cup (2688mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Legumes and Legume Products
Roasted peanuts
3/4 cup (110g)
Extra firm tofu
24 oz (680g)
Soy sauce
1 1/2 tbsp (23mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Oriental flavored ramen
1 1/2 packet (9g)
Pasta sauce
1/6 jar (24 oz) (112g)
Cereal Grains and Pasta
Seitan
12 oz (340g)
Long-grain white rice
1/3 cup (62g)
Uncooked dry pasta
2 2/3 oz (76g)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
lunch prep - 3 days
1. Crispy tenders
230 cals, 16p, 21c, 9f (per meal)
  • ,
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • 3. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Tomatoes, diced
    1 1/2 medium whole (2-3/5" dia) (185g)
  • Carrots, sliced
    3/4 medium (46g)
  • Romaine lettuce, roughly chopped
    1 1/2 hearts (750g)
  • Recipe has been scaled from original by 0.75x. 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.
    snack prep - 4 days
    1. Kale chips
    140 cals, 3p, 7c, 10f (per meal)
  • Kale leaves
    2 2/3 bunch (454g)
  • Olive oil
    2 2/3 tbsp (40mL)
  • Salt
    2 2/3 tsp (16g)
  • Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
    2
    Trim the leaves from the stems and tear the leaves into bite sized pieces.
    3
    Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
    4
    Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
    5
    Spread the leaves over the baking sheet and sprinkle with salt.
    6
    Bake about 10-15 minutes- until edges are browned but not burnt.
    7
    Serve
    protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • breakfast prep - 3 days
    1. Applesauce
    115 cals, 0p, 25c, 0f (per meal)
  • Applesauce
    2 to-go container (~4 oz) (244g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    2. Roasted peanuts
    115 cals, 5p, 2c, 9f (per meal)
  • ,
  • Roasted peanuts
    2 tbsp (18g)
  • dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    495 cals, 36p, 46c, 14f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    4 can (~19 oz) (2104g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 3 days
    1. Tofu lo-mein
    495 cals, 29p, 28c, 25f (per meal)
  • Extra firm tofu
    24 oz (680g)
  • Olive oil
    3 tbsp (45mL)
  • Frozen mixed veggies
    24 oz (680g)
  • Water
    2 1/4 cup(s) (533mL)
  • Soy sauce
    1 1/2 tbsp (23mL)
  • Oriental flavored ramen
    1 1/2 packet (9g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut in to bite size cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    lunch prep - 2 days
    1. Teriyaki seitan with veggies and rice
    450 cals, 37p, 52c, 8f (per meal)
  • Seitan, cut into strips
    8 oz (227g)
  • Oil
    2 tsp (10mL)
  • Teriyaki sauce
    3 1/2 tbsp (53mL)
  • Frozen mixed veggies
    2/3 package (10 oz ea) (192g)
  • Long-grain white rice
    1/3 cup (62g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Cook the rice and frozen veggies according to their packages. Set aside.
    2
    Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
    3
    Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
    4
    Serve over rice.
    breakfast prep - 3 days
    1. soy milk yogurt
    135 cals, 6p, 20c, 4f (per meal)
  • ,
  • Soy milk yogurt
    1 container(s) (150g)
  • 2. Roasted peanuts
    115 cals, 5p, 2c, 9f (per meal)
  • ,
  • Roasted peanuts
    2 tbsp (18g)
  • snack prep - 2 days
    1. Sunflower seeds
    120 cals, 6p, 2c, 10f (per meal)
  • Sunflower kernels
    1 1/3 oz (38g)
  • 2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • 3. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    1 1/3 cup (123g)
  • lunch prep - 1 days
    1. Spaghetti and meatless meatballs
    445 cals, 21p, 67c, 7f (per meal)
  • Vegan meatballs, frozen
    2 meatball(s) (60g)
  • Uncooked dry pasta
    2 2/3 oz (76g)
  • Pasta sauce
    1/6 jar (24 oz) (112g)
  • Recipe has been scaled from original by 0.17x. 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. Garlic pepper seitan
    340 cals, 31p, 16c, 17f (per meal)
  • Olive oil
    1 tbsp (15mL)
  • Onion
    2 tbsp, chopped (20g)
  • Garlic, minced
    1 1/4 clove(s) (4g)
  • Green pepper
    1 tbsp, chopped (9g)
  • Seitan, chicken style
    4 oz (113g)
  • Black pepper
    1 dash, ground (0g)
  • Water
    1/2 tbsp (8mL)
  • Salt
    1/2 dash (0g)
  • Recipe has been scaled from original by 0.25x. 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 salad with tomatoes and carrots
    50 cals, 2p, 4c, 2f (per meal)
  • Salad dressing
    1 tsp (6mL)
  • Tomatoes, diced
    1/4 medium whole (2-3/5" dia) (31g)
  • Carrots, sliced
    1/8 medium (8g)
  • Romaine lettuce, roughly chopped
    1/4 hearts (125g)
  • Recipe has been scaled from original by 0.13x. 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.
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