1600 calorie vegan meal plan
Table of Contents
Overview
This 1600-calorie vegan meal plan is a balanced, plant-based weekly plan designed to simplify eating while hitting consistent macros. The sample 7-day menu includes breakfasts, lunches, dinners, snacks and daily protein shakes, plus a complete grocery list and easy recipes. Use this nutrition plan or diet plan to streamline meal prep, monitor calories, and keep your meals varied without sacrificing convenience.
You can use this meal plan in two ways: Option 1 — Generate your own plan using the customizable planner to pick, swap or randomize recipes and build a weekly plan that fits your preferences and allergies; or Option 2 — download the pre-made, printable 7-day PDF (≈1575 kcal/day, 111 g protein, 129 g net carbs, 56 g fat, 31 g fiber per day) which is ready to follow but not editable. Both approaches produce a full grocery list and step‑by‑step recipes, and each includes meal-prep suggestions (breakfast prep, protein prep, lunch/dinner batch cooking) so you can save time during the week.
Following this 1600-calorie vegan diet plan can help with weight loss or weight maintenance when paired with your activity level, and it emphasizes high-protein plant foods and fiber for better satiety and digestive health. Expect more stable energy, improved fullness between meals, and support for preserving lean mass when paired with resistance training thanks to the plan's substantial daily protein (roughly 100–130 g on sample days). As with any weekly plan or nutrition plan, individual results vary—consult a registered dietitian or healthcare provider to tailor the plan to your goals and needs.
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 (1575cals, 111g protein, 129g net carbs, 56g fat 31g fiber per day) cannot be customized.
Day 1
1600cals, 108g protein, 123g net carbs, 58g fat 36g fiber per day
1 burger (340cal, 12p, 46c, 9f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 bar(s) (238cal, 5p, 30c, 10f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1600cals, 108g protein, 123g net carbs, 58g fat 36g fiber per day
1 burger (340cal, 12p, 46c, 9f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 bar(s) (238cal, 5p, 30c, 10f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1575cals, 104g protein, 137g net carbs, 53g fat 37g fiber per day
1 serving(s) (218cal, 8p, 7c, 17f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
3 serving(s) (174cal, 2p, 28c, 1f)
3/4 serving(s) (343cal, 13p, 28c, 17f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1550cals, 106g protein, 142g net carbs, 44g fat 37g fiber per day
1 serving(s) (218cal, 8p, 7c, 17f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
3 serving(s) (174cal, 2p, 28c, 1f)
1/2 serving(s) (142cal, 10p, 17c, 2f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1600cals, 110g protein, 92g net carbs, 78g fat 24g fiber per day
1 serving(s) (218cal, 8p, 7c, 17f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 serving(s) (220cal, 6p, 44c, 2f)
1 1/2 serving(s) (426cal, 20p, 8c, 34f)
1 serving(s) (85cal, 3p, 9c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1625cals, 129g protein, 132g net carbs, 51g fat 27g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 serving(s) (220cal, 6p, 44c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1575cals, 114g protein, 154g net carbs, 45g fat 21g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 sandwich(es) (331cal, 10p, 34c, 16f)
2 serving(s) (220cal, 6p, 44c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (51 items)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (93g)
Quinoa, uncooked
1/3 cup (57g)
Brown rice
1 1/2 tbsp (18g)
Beverages
Water
1 1/4 gallon (4954mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Spices and Herbs
Black pepper
3 dash, ground (1g)
Salt
1/4 tbsp (4g)
Turmeric, ground
1/2 dash (0g)
Curry powder
1/4 tbsp (2g)
Crushed red pepper
1/3 tsp (1g)
Dijon mustard
3/4 tbsp (11g)
Other
Nutritional yeast
1 tbsp (4g)
Vegan cheese, sliced
4 slice(s) (80g)
Mixed greens
1 package (5.5 oz) (153g)
Veggie burger patty
2 patty (142g)
Vegan chik'n strips
1 1/4 oz (35g)
Vegan sausage
2 sausage (200g)
Legumes and Legume Products
Soy sauce
2 oz (46mL)
Peanut butter
1/3 lbs (161g)
Tempeh
1 lbs (454g)
Lentils, raw
13 1/2 tbsp (164g)
Chickpeas, canned
1/8 can (56g)
Vegetarian burger crumbles
1/2 lbs (227g)
Firm tofu
6 oz (170g)
Fruits and Fruit Juices
Lemon juice
5/8 fl oz (19mL)
Blackberries
3 cup (432g)
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Grapes
6 cup (552g)
Lime juice
2 tsp (10mL)
Vegetables and Vegetable Products
Tomatoes
4 1/2 medium whole (2-3/5" dia) (566g)
Ketchup
2 tbsp (34g)
Raw celery
6 2/3 stalk, medium (7-1/2" - 8" long) (267g)
Fresh ginger
1/8 slices (1" dia) (0g)
Onion
3/4 large (119g)
Garlic
3 1/3 clove(s) (10g)
Fresh cilantro
2 tbsp, chopped (6g)
Carrots
3 1/2 medium (217g)
Bell pepper
1 2/3 large (276g)
Cucumber
1/3 cucumber (8-1/4") (100g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Coconut milk, canned
1/8 can (59mL)
Walnuts
2 1/3 oz (66g)
Snacks
Small granola bar
4 bar (100g)
Pretzels, hard, salted
6 oz (170g)
Fats and Oils
Oil
2 1/2 oz (72mL)
Salad dressing
2 1/2 tbsp (38mL)
Vegan mayonnaise
1 1/2 tbsp (23g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Naan bread
1/2 piece (45g)
Bread
2 slice (64g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
dinner prep - 2 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. White rice
55cal, 1p, 12c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! 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
218cal, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
2. Cherry tomatoes
32cal, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
lunch prep - 2 days
1. Veggie burger with 'cheese'
340cal, 12p, 46c, 9f (per meal)
1 slice(s) (20g)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1 patty (71g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with vegan cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Blackberries
105cal, 3p, 9c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
breakfast prep - 3 days
1. Celery and peanut butter
218cal, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
dinner prep - 1 days
1. Ginger coconut chickpea soup
343cal, 13p, 28c, 17f (per meal)
1/2 dash (0g)
1/8 slices (1" dia) (0g)
1/4 tbsp (2g)
1/8 can (56mL)
3 tbsp (36g)
5/8 cup(s) (148mL)
1/4 tbsp (4mL)
1/8 large (19g)
1/2 clove(s) (2g)
1/8 can (56g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
lunch prep - 2 days
1. Carrot & grounds stir fry
332cal, 25p, 15c, 15f (per meal)
2 tbsp, chopped (6g)
4 tsp (20mL)
2 tsp (10mL)
1/3 tsp (1g)
4 tsp (20mL)
2 tbsp (30mL)
2/3 large (100g)
1 1/3 clove(s) (4g)
1/2 lbs (227g)
2 2/3 large (192g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! 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.
dinner prep - 1 days
1. Chik'n stir fry
143cal, 10p, 17c, 3f (per meal)
1 1/4 oz (35g)
1/2 small (5-1/2" long) (25g)
1 1/4 tsp (6mL)
1/6 cup(s) (44mL)
1/4 medium (30g)
1 1/2 tbsp (18g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Quinoa
208cal, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 1 days
1. Walnut crusted tofu (vegan)
426cal, 20p, 8c, 34f (per meal)
6 oz (170g)
4 tbsp, chopped (29g)
1 1/2 clove(s) (5g)
1 1/2 tbsp (23g)
3/4 tbsp (11g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.75x. 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. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
1/3 package (5.5 oz) (52g)
1/3 medium whole (2-3/5" dia) (41g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1/3 cucumber (8-1/4") (100g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Cooked peppers
90cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
snack prep - 3 days
breakfast prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Vegan grilled cheese
331cal, 10p, 34c, 16f (per meal)
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.