1600 calorie vegan meal plan
In just a few clicks, generate your own 1600 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
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 (1575cal, 118g protein, 124g net carbs, 50g fat, 40g fiber per day) cannot be customized.
Day 1
1575cal, 126g protein, 154g net carbs, 32g fat, 42g fiber
1 serving(s) (217cal, 16p, 20c, 5f)
1 serving(s) (286cal, 15p, 30c, 5f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (268cal, 14p, 40c, 2f)
2/3 serving(s) (110cal, 2p, 24c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1575cal, 123g protein, 161g net carbs, 26g fat, 51g fiber
1 serving(s) (217cal, 16p, 20c, 5f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
2 serving(s) (242cal, 9p, 20c, 8f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (284cal, 18p, 40c, 2f)
2/3 serving(s) (110cal, 2p, 24c, 0f)
1 serving(s) (85cal, 3p, 9c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1550cal, 115g protein, 139g net carbs, 36g fat, 50g fiber
1 serving(s) (217cal, 16p, 20c, 5f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
2 serving(s) (242cal, 9p, 20c, 8f)
1 serving(s) (284cal, 18p, 40c, 2f)
2/3 serving(s) (110cal, 2p, 24c, 0f)
1 serving(s) (85cal, 3p, 9c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1575cal, 118g protein, 96g net carbs, 69g fat, 27g fiber
1 serving(s) (342cal, 31p, 16c, 17f)
2 serving(s) (141cal, 3p, 15c, 6f)
2 serving(s) (225cal, 9p, 28c, 4f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1575cal, 110g protein, 106g net carbs, 68g fat, 26g fiber
5 tender(s) (286cal, 20p, 26c, 11f)
1 container(s) (191cal, 5p, 15c, 11f)
2 serving(s) (225cal, 9p, 28c, 4f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1625cal, 123g protein, 96g net carbs, 67g fat, 34g fiber
5 tender(s) (286cal, 20p, 26c, 11f)
1 container(s) (191cal, 5p, 15c, 11f)
1/2 serving(s) (182cal, 15p, 19c, 3f)
3 stuffed tomato(es) (391cal, 7p, 22c, 27f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1575cal, 114g protein, 114g net carbs, 50g fat, 52g fiber
3/4 serving(s) (316cal, 16p, 35c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 serving(s) (182cal, 15p, 19c, 3f)
3 stuffed tomato(es) (391cal, 7p, 22c, 27f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (54 items)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (72g)
Vegetable broth
3 cup(s) (mL)
Salsa
6 tbsp (98g)
Pasta sauce
2 cup (520g)
Spices and Herbs
Salt
2 tsp (13g)
Black pepper
4 dash, ground (1g)
Ground cumin
1 tsp (2g)
Other
Nutritional yeast
2/3 oz (19g)
Frozen mixed berries
2 1/2 cup (340g)
Smoked paprika
1/2 tsp (1g)
Diced tomatoes
1/4 can(s) (105g)
Mixed greens
1 package (5.5 oz) (171g)
Soy milk, unsweetened
1/3 gallon (1121mL)
Meatless chik'n tenders
10 pieces (255g)
Almond yogurt, flavored
2 container (300g)
Vegan cheese, shredded
1/2 cup (55g)
Italian seasoning
1 tbsp (11g)
Vegetables and Vegetable Products
Cauliflower
1 head small (4" dia.) (265g)
Tomato paste
3/4 tbsp (12g)
Garlic
3 1/4 clove(s) (10g)
Onion
2 medium (2-1/2" dia) (220g)
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1304g)
Kale leaves
9 1/4 oz (262g)
Frozen mixed veggies
1 1/2 cup (203g)
Cucumber
1 2/3 cucumber (8-1/4") (502g)
Raw celery
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Purple onions
5/6 medium (2-1/2" dia) (90g)
Romaine lettuce
3 hearts (1500g)
Carrots
4 medium (253g)
Zucchini
4 large (1269g)
Green pepper
1 tbsp, chopped (9g)
Ketchup
2 1/2 tbsp (43g)
Edamame, frozen, shelled
3 cup (354g)
Fresh spinach
3 cup(s) (90g)
Sweet potatoes
1/4 sweetpotato, 5" long (53g)
Beverages
Water
1 gallon (3763mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
2 3/4 cup (660mL)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (93g)
Seitan
4 oz (113g)
Fruits and Fruit Juices
Banana
5 medium (7" to 7-7/8" long) (607g)
Lime juice
1/2 tbsp (8mL)
Lemon juice
1/4 tbsp (4mL)
Nut and Seed Products
Chia seeds
1/2 oz (15g)
Sunflower kernels
2 oz (57g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Flax seeds
1 tsp (3g)
Fats and Oils
Oil
1/2 tbsp (8mL)
Salad dressing
6 oz (176mL)
Olive oil
2 1/2 oz (75mL)
Legumes and Legume Products
Black beans
1 3/4 (15.5oz) can (768g)
Lentils, raw
1/2 cup (96g)
Dairy and Egg Products
Sour cream
1 1/2 tbsp (18g)
Snacks
Large granola bar
2 bar (74g)
dinner prep - 1 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
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.
2. White rice
110 cals, 2p, 24c, 0f (per meal)
1 1/3 dash (1g)
1/3 cup(s) (79mL)
2 2/3 tbsp (31g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Berry chia protein smoothie (dairy-free)
215 cals, 16p, 20c, 5f (per meal)
1/2 cup (120mL)
1/2 cup (68g)
1/2 small (6" to 6-7/8" long) (51g)
1/4 tbsp (4g)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender and blend until smooth. Serve.
snack prep - 2 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 1 days
1. Smokey black bean stew
285 cals, 15p, 30c, 5f (per meal)
1/2 tsp (1g)
1/2 tbsp (8mL)
1/2 cup(s) (mL)
1/4 tbsp (4mL)
1/4 tbsp (4g)
2 dash (1g)
1/2 clove(s) (2g)
1/4 small (18g)
1/4 can(s) (105g)
1/2 (15.5oz) can (220g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
3. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Lentil and veggie soup
285 cals, 18p, 40c, 2f (per meal)
1/2 cup (96g)
2 cup(s) (mL)
1 cup, chopped (67g)
1 tbsp (4g)
1 clove(s) (3g)
1 1/2 cup (203g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
2/3 package (5.5 oz) (103g)
2 tbsp (30mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 cucumber (8-1/4") (201g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
3. White rice
110 cals, 2p, 24c, 0f (per meal)
1/3 tsp (2g)
2/3 cup(s) (158mL)
1/3 cup (62g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Black bean and salsa soup
195 cals, 11p, 19c, 3f (per meal)
3/4 (15.5oz) can (329g)
1/2 cup(s) (mL)
6 tbsp (98g)
3 dash (1g)
1 1/2 tbsp (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Tossed salad
240 cals, 9p, 20c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/4 cucumber (8-1/4") (75g)
1 hearts (500g)
1 small (5-1/2" long) (50g)
1 small whole (2-2/5" dia) (91g)
2 tbsp (30mL)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
snack prep - 3 days
1. Kale chips
70 cals, 2p, 4c, 5f (per meal)
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
dinner prep - 2 days
1. Zoodles marinara
225 cals, 9p, 28c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
lunch prep - 1 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
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. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
breakfast prep - 2 days
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Crispy tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
1. Edamame
210 cals, 20p, 5c, 8f (per meal)
3 cup (354g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
snack prep - 2 days
1. Berry smoothie bowl
180 cals, 15p, 19c, 3f (per meal)
4 dash (2g)
1/2 scoop (1/3 cup ea) (16g)
1/2 cup (68g)
4 dash (2g)
1/8 cup(s) (30mL)
1/2 small (6" to 6-7/8" long) (51g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Blend all ingredients in a blender. Serve in a bowl.
dinner prep - 2 days
1. Veggie stuffed tomatoes (dairy-free)
390 cals, 7p, 22c, 28f (per meal)
1/2 cup (55g)
6 medium whole (2-3/5" dia) (738g)
1 1/2 large (485g)
1 1/2 medium (2-1/2" dia) (165g)
3 cup(s) (90g)
1 tbsp (11g)
3 dash (2g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Cut the top off each tomato and discard.
3
Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.
4
Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.
5
Dice zucchini and onion.
6
Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.
7
Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8
Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.
9
Stuff tomatoes with the veggie mixture and top with remaining cheese.
10
Bake for about 20-25 minutes until tomatoes are piping hot.
11
Optionally: place under broiler for about a minute to brown cheese.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Black bean & sweet potato stew
315 cals, 16p, 35c, 5f (per meal)
1/2 tbsp (8g)
1/4 tbsp (4mL)
6 tbsp, chopped (25g)
1/4 tbsp (4mL)
3 dash (1g)
1/2 clove(s) (2g)
1/4 small (18g)
1/4 sweetpotato, 5" long (53g)
3/4 cup(s) (178mL)
1/2 (15.5oz) can (220g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.