1800 calorie vegan meal plan
In just a few clicks, generate your own 1800 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 (1825cal, 128g protein, 123g net carbs, 75g fat, 34g fiber per day) cannot be customized.
Day 1
1825cal, 114g protein, 119g net carbs, 82g fat, 37g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3/4 serving(s) (272cal, 9p, 19c, 16f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/4 cup (137cal, 1p, 31c, 0f)
3 skewers (350cal, 28p, 8c, 21f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1800cal, 113g protein, 151g net carbs, 66g fat, 37g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (510cal, 18p, 94c, 4f)
1/4 cup (137cal, 1p, 31c, 0f)
3 skewers (350cal, 28p, 8c, 21f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1825cal, 129g protein, 148g net carbs, 59g fat, 46g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/2 serving(s) (196cal, 12p, 5c, 13f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (234cal, 12p, 25c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1775cal, 131g protein, 141g net carbs, 61g fat, 34g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 serving(s) (342cal, 31p, 16c, 17f)
2 serving(s) (125cal, 2p, 9c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1850cal, 135g protein, 107g net carbs, 83g fat, 31g fiber
3/4 serving(s) (302cal, 11p, 14c, 19f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (457cal, 18p, 37c, 22f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1850cal, 135g protein, 107g net carbs, 83g fat, 31g fiber
3/4 serving(s) (302cal, 11p, 14c, 19f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (457cal, 18p, 37c, 22f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1825cal, 142g protein, 89g net carbs, 90g fat, 24g fiber
3/4 serving(s) (302cal, 11p, 14c, 19f)
1 sandwich(es) (442cal, 24p, 34c, 21f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
6 oz (365cal, 45p, 20c, 11f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (62 items)
Vegetables and Vegetable Products
Kale leaves
2 bunch (340g)
Fresh ginger
11 g (11g)
Onion
1 1/2 medium (2-1/2" dia) (161g)
Garlic
3 1/4 clove(s) (10g)
Frozen chopped spinach
1/8 10 oz package (36g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (217g)
Fresh parsley
1 1/2 sprigs (2g)
Bell pepper
1 large (164g)
Green pepper
1 tbsp, chopped (9g)
Frozen corn kernels
1 1/3 cup (181g)
Fruits and Fruit Juices
Lemon
2 small (116g)
Avocados
3 avocado(s) (628g)
Lime juice
1 1/2 tbsp (23mL)
Lemon juice
1 tsp (5mL)
Raisins
1/2 cup, packed (83g)
Fruit juice
10 2/3 fl oz (320mL)
Banana
1 medium (7" to 7-7/8" long) (133g)
Other
Skewer(s)
6 skewer(s) (6g)
Vegan chik'n strips
1/2 lbs (227g)
Sesame oil
1 tbsp (15mL)
Cacao powder
1 tbsp (6g)
Diced tomatoes
1/8 can(s) (53g)
Vegan ranch
1 tbsp (14mL)
Soy milk, unsweetened
1 cup (240mL)
Mixed greens
1 package (5.5 oz) (163g)
Vegan cheese, sliced
1 slice(s) (20g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Lentils, raw
10 tbsp (120g)
Hummus
10 tbsp (150g)
Tempeh
2 oz (57g)
Chickpeas, canned
5/6 can (373g)
Soy sauce
1 cup (240mL)
Extra firm tofu
2 lbs (907g)
Firm tofu
2 slice(s) (168g)
Beverages
Water
16 1/3 cup (3917mL)
Protein powder
14 1/2 scoop (1/3 cup ea) (450g)
Almond milk, unsweetened
2 cup(s) (451mL)
Nut and Seed Products
Chia seeds
1/4 cup (60g)
Coconut milk, canned
1/2 can (208mL)
Almonds
1 2/3 oz (48g)
Roasted pumpkin seeds, unsalted
6 3/4 tbsp (50g)
Sesame seeds
2 tbsp (18g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Baked Products
Naan bread
2 piece (180g)
Bread
6 3/4 oz (192g)
Spices and Herbs
Paprika
1/2 dash (0g)
Curry powder
1 tbsp (6g)
Balsamic vinegar
1/2 tbsp (8mL)
Black pepper
1 dash, ground (0g)
Salt
1/2 dash (0g)
Turmeric, ground
1 1/2 dash (0g)
Fats and Oils
Oil
1 1/4 oz (37mL)
Olive oil
1 tbsp (14mL)
Vegan mayonnaise
1/2 tbsp (8g)
Salad dressing
1/4 cup (68mL)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Seitan
10 oz (284g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (168g)
Frank's red hot sauce
1 tbsp (14mL)
Apple cider vinegar
1/2 tbsp (0mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Snacks
Pretzels, hard, salted
2 oz (57g)
dinner prep - 2 days
1. Chik'n satay with peanut sauce
350 cals, 28p, 8c, 21f (per meal)
6 skewer(s) (6g)
1 inch (2.5cm) cube (5g)
1/2 lbs (227g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
2 tbsp (32g)
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. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Chocolate avocado vegan chia pudding
170 cals, 11p, 4c, 10f (per meal)
3/4 cup(s) (180mL)
2 tbsp (28g)
1 tbsp (6g)
1 slices (25g)
1/2 scoop (1/3 cup ea) (16g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
snack prep - 2 days
lunch prep - 1 days
1. Spiced coconut lentil soup
270 cals, 9p, 19c, 16f (per meal)
1/8 large (19g)
5/8 clove(s) (2g)
1/4 slices (1" dia) (1g)
1/8 can(s) (53g)
5/8 cup(s) (148mL)
2 tbsp (24g)
1/8 10 oz package (36g)
1/8 can (56mL)
1/2 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saucepan over medium heat and add the onions. Cook until translucent, about 7 minutes.
2
Add in garlic and ginger and cook, stirring frequently, for about 4 minutes.
3
Add in curry powder and paprika and cook for 1 minute, stirring constantly.
4
Stir in coconut milk, lentils and water. Bring to a boil, lower heat and simmer for about 30 minutes.
5
Chop frozen spinach into pieces and stir into soup along with tomatoes. Stir frequently.
6
Once spinach has thawed and soup is heated throughout, serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
510 cals, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
195 cals, 12p, 5c, 13f (per meal)
1 tbsp (15mL)
2 oz (57g)
1 tbsp (15mL)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.
dinner 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. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
breakfast prep - 3 days
1. Healthy Cereal
300 cals, 11p, 14c, 19f (per meal)
1 cup(s) (270mL)
2 1/4 tbsp (32g)
1/4 cup, slivered (30g)
6 3/4 tbsp (50g)
1 medium (7" to 7-7/8" long) (133g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Add almond milk and chia seeds to a bowl. Let sit for 4 minutes or so to thicken.
2
While it thickens, add pumpkin seeds and almonds to food processor (or hand chop). Blend for a few seconds. It should still be chunky- a granola-type consistency.
3
Add to milk and top with sliced banana (or any other fruit).
4
Serve.
5
(For bulk cooking: Chop almonds and pumpkin seeds and keep in air-tight container. Then follow the steps for the milk, chia seeds, and fruit when serving.)
dinner prep - 2 days
1. Ginger coconut chickpea soup
455 cals, 18p, 37c, 22f (per meal)
1 1/3 dash (0g)
1 2/3 cup(s) (395mL)
1/2 cup (96g)
1/3 can (150mL)
1/3 can (149g)
2 tsp (4g)
1/3 slices (1" dia) (1g)
1 1/3 clove(s) (4g)
1/3 large (50g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. 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. Baked tofu
450 cals, 44p, 11c, 23f (per meal)
1 cup (240mL)
2 lbs (907g)
2 slices (1" dia) (4g)
2 tbsp (18g)
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
lunch prep - 1 days
1. Basic tofu sandwich
440 cals, 24p, 34c, 21f (per meal)
2 slice(s) (168g)
2 slice(s) (64g)
1 oz (28g)
2 slice, medium (1/4" thick) (40g)
1 slice(s) (20g)
1/2 tbsp (8g)
1 tsp (5mL)
1
Heat oil in a skillet over medium-high heat. Add tofu and cook both sides until browned.
2
Season tofu with whichever spices you prefer.
3
Assemble the sandwich by using the bread, vegan mayo, tofu, and the veggies. Feel free to add any low-calorie veggies or condiments.
dinner prep - 1 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.