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

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 (1600cal, 109g protein, 148g net carbs, 51g fat, 31g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Bell pepper strips and hummus, roasted almonds, strawberries
Zoodles with avocado sauce, protein shake (almond milk)
Pasta with store-bought sauce, simple kale & avocado salad
Breakfast cereal w/ protein almond milk
Tue
Wed
Crispy tenders, simple mixed greens salad
Thu
Breakfast cereal w/ almond milk, pear, carrots and hummus
Tomato soup, high-protein granola bar, roasted almonds
Fri
Protein bar
Sat
Zoodles marinara
Spaghetti and meatless meatballs
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
9 1/3 cup(s) (2211mL)
Almond milk
4 3/4 cup (1140mL)
Protein powder
13 scoop (1/3 cup ea) (403g)
Fruits and Fruit Juices
Lemon juice
3 tbsp (45mL)
Avocados
2 avocado(s) (402g)
Strawberries
3 cup, whole (432g)
Lemon
1 small (58g)
Pears
3 medium (534g)
Vegetables and Vegetable Products
Tomatoes
10 cherry tomatoes (170g)
Zucchini
3 1/2 large (1107g)
Bell pepper
1 1/2 medium (179g)
Kale leaves
1 bunch (170g)
Ketchup
6 tbsp (102g)
Baby carrots
24 medium (240g)
Spices and Herbs
Fresh basil
1 cup leaves, whole (24g)
Breakfast Cereals
Breakfast cereal
5 1/2 serving (165g)
Legumes and Legume Products
Hummus
7 1/2 oz (212g)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Cereal Grains and Pasta
Uncooked dry pasta
10 2/3 oz (304g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/2 jar (24 oz) (968g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Other
Meatless chik'n tenders
24 pieces (612g)
Mixed greens
2 1/4 cup (68g)
Protein bar (20g protein)
2 bar (100g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Fats and Oils
Salad dressing
2 1/4 tbsp (34mL)
Snacks
High-protein granola bar
2 bar (80g)
lunch prep - 2 days
1. Zoodles with avocado sauce
235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/3 cup(s) (79mL)
  • Lemon juice
    3 tbsp (45mL)
  • Tomatoes, halved
    10 cherry tomatoes (170g)
  • Fresh basil
    1 cup leaves, whole (24g)
  • Zucchini
    1 large (323g)
  • Avocados, peeled and seed removed
    1 avocado(s) (201g)
  • 1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
    2. Protein shake (almond milk)
    210 cals, 28p, 5c, 8f (per meal)
  • Almond milk
    1 cup (240mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 1
    Mix until well-combined.
    2
    Serve.
    snack prep - 4 days
    1. Breakfast cereal w/ protein almond milk
    225 cals, 17p, 25c, 5f (per meal)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Breakfast cereal
    1 serving (30g)
  • Almond milk
    1/2 cup (120mL)
  • 1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    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. Bell pepper strips and hummus
    85 cals, 4p, 5c, 4f (per meal)
  • Hummus
    1/2 cup (122g)
  • Bell pepper
    1 1/2 medium (179g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Cut bell pepper into strips.
    2
    Serve with hummus to dip in.
    2. Roasted almonds
    150 cals, 5p, 2c, 12f (per meal)
  • ,
  • Almonds
    2 2/3 tbsp, whole (24g)
  • 3. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • dinner prep - 3 days
    1. Pasta with store-bought sauce
    340 cals, 12p, 63c, 3f (per meal)
  • Uncooked dry pasta
    8 oz (228g)
  • Pasta sauce
    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 as directed on the package.
    2
    Top with sauce and enjoy.
    2. Simple kale & avocado salad
    155 cals, 3p, 6c, 10f (per meal)
  • Kale leaves, chopped
    1 bunch (170g)
  • Lemon, juiced
    1 small (58g)
  • Avocados, chopped
    1 avocado(s) (201g)
  • Recipe has been scaled from original by 1x. 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 - 3 days
    1. Crispy tenders
    455 cals, 32p, 41c, 18f (per meal)
  • ,
  • Meatless chik'n tenders
    8 pieces (204g)
  • Ketchup
    2 tbsp (34g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Simple mixed greens salad
    35 cals, 1p, 2c, 2f (per meal)
  • Mixed greens
    2 1/4 cup (68g)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    dinner prep - 2 days
    1. Tomato soup
    105 cals, 2p, 21c, 1f (per meal)
  • ,
  • Condensed canned tomato soup
    1 can (10.5 oz) (298g)
  • 1
    Prepare according to instructions on package.
    2. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • 3. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • ,
  • Almonds
    2 tbsp, whole (18g)
  • breakfast prep - 3 days
    1. Breakfast cereal w/ almond milk
    85 cals, 2p, 12c, 2f (per meal)
  • Breakfast cereal
    1/2 serving (15g)
  • Almond milk
    4 tbsp (60mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
    2. Pear
    115 cals, 1p, 22c, 0f (per meal)
  • ,
  • Pears
    1 medium (178g)
  • 3. Carrots and hummus
    80 cals, 3p, 7c, 3f (per meal)
  • Hummus
    6 tbsp (90g)
  • Baby carrots
    24 medium (240g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Serve carrots with hummus.
    snack prep - 2 days
    1. Protein bar
    245 cals, 20p, 26c, 5f (per meal)
  • ,
  • Protein bar (20g protein)
    1 bar (50g)
  • lunch prep - 1 days
    1. Zoodles marinara
    450 cals, 18p, 56c, 8f (per meal)
  • Pasta sauce
    2 cup (520g)
  • Zucchini
    4 medium (784g)
  • Recipe has been scaled from original by 4x. 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.
    dinner 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.
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