7-day meal plan with recipes and a grocery list
1800 calorie vegan meal plan
1825calories
128gprotein
123gnet carbs
75gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1825cals, 114g protein, 119g net carbs, 82g fat 37g fiber per day
Breakfast
Chocolate avocado vegan chia pudding
1/2 serving(s) · 172cal, 11p, 4c, 9f
Avocado
1/2 serving(s) · 176cal, 2p, 2c, 15f
Lunch
Spiced coconut lentil soup
3/4 serving(s) · 272cal, 9p, 19c, 16f
Naan bread
1 piece(s) · 262cal, 9p, 43c, 5f
Dinner
Chik'n satay with peanut sauce
3 skewers · 350cal, 28p, 8c, 21f
Simple kale & avocado salad
1 serving(s) · 230cal, 5p, 9c, 15f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 2
1800cals, 113g protein, 151g net carbs, 66g fat 37g fiber per day
Breakfast
Chocolate avocado vegan chia pudding
1/2 serving(s) · 172cal, 11p, 4c, 9f
Avocado
1/2 serving(s) · 176cal, 2p, 2c, 15f
Dinner
Chik'n satay with peanut sauce
3 skewers · 350cal, 28p, 8c, 21f
Simple kale & avocado salad
1 serving(s) · 230cal, 5p, 9c, 15f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 3
1825cals, 129g protein, 148g net carbs, 59g fat 46g fiber per day
Breakfast
Hummus toast
2 slice(s) · 293cal, 14p, 30c, 9f
Cherry tomatoes
3 cherry tomatoes · 11cal, 0p, 1c, 0f
Lunch
Chunky canned soup (non-creamy)
1 1/2 can(s) · 371cal, 27p, 35c, 10f
Simple kale & avocado salad
1 serving(s) · 230cal, 5p, 9c, 15f
Dinner
Buffalo tempeh with vegan ranch
1/2 serving(s) · 196cal, 12p, 5c, 13f
Easy chickpea salad
1 serving(s) · 234cal, 12p, 25c, 5f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 4
1775cals, 131g protein, 141g net carbs, 61g fat 34g fiber per day
Breakfast
Hummus toast
2 slice(s) · 293cal, 14p, 30c, 9f
Cherry tomatoes
3 cherry tomatoes · 11cal, 0p, 1c, 0f
Lunch
Chunky canned soup (non-creamy)
1 1/2 can(s) · 371cal, 27p, 35c, 10f
Simple kale & avocado salad
1 serving(s) · 230cal, 5p, 9c, 15f
Dinner
Garlic pepper seitan
1 serving(s) · 342cal, 31p, 16c, 17f
Sauteed peppers and onions
2 serving(s) · 125cal, 2p, 9c, 7f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 5
1850cals, 135g protein, 107g net carbs, 83g fat 31g fiber per day
Day 6
1850cals, 135g protein, 107g net carbs, 83g fat 31g fiber per day
Day 7
1825cals, 142g protein, 89g net carbs, 90g fat 24g fiber per day
Grocery List (62 items)
Legumes and Legume Products
Peanut butter
2 tbsp
Lentils, raw
10 tbsp
Chickpeas, canned
5/6 can(s)
Tempeh
2 oz
Hummus
10 tbsp
Soy sauce
1 cup
Extra firm tofu
2 lbs
Firm tofu
2 slice(s)
Fruits and Fruit Juices
Lime juice
1 1/2 tbsp
Avocados
3 avocado(s)
Lemon
2 small
Raisins
1/2 cup, packed
Lemon juice
1 tsp
Fruit juice
10 2/3 fl oz
Banana
1 medium (7" to 7-7/8" long)
47 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 2 days
1. Chik'n satay with peanut sauce
350cal, 28p, 8c, 21f (per meal)
2 tbsp (32g)
1 1/2 tbsp (23mL)
1 tbsp (15mL)
1/2 lbs (227g)
6 skewer(s) (6g)
1 inch (2.5cm) cube (5g)
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
230cal, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 avocado(s) (201g)
1 small (58g)
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
218cal, 48p, 2c, 1f (per meal)
lunch prep - 1 days
1. Spiced coconut lentil soup
272cal, 9p, 19c, 16f (per meal)
1/2 dash (0g)
1/8 can(s) (53g)
5/8 cup(s) (148mL)
1/8 can (56mL)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/8 10 oz package (36g)
1/8 large (19g)
5/8 clove(s) (2g)
1/4 slices (1" dia) (1g)
2 tbsp (24g)
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.
snack prep - 2 days
breakfast prep - 2 days
1. Chocolate avocado vegan chia pudding
172cal, 11p, 4c, 10f (per meal)
1 slices (25g)
1 tbsp (6g)
2 tbsp (28g)
3/4 cup(s) (180mL)
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
176cal, 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.
lunch prep - 1 days
1. Pasta with store-bought sauce
510cal, 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 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
230cal, 5p, 9c, 15f (per meal)
1 bunch (170g)
1 avocado(s) (201g)
1 small (58g)
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.
snack prep - 2 days
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
196cal, 12p, 5c, 13f (per meal)
1/4 tbsp (4mL)
1 tbsp (15mL)
2 oz (57g)
1 tbsp (15mL)
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
234cal, 12p, 25c, 5f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (0mL)
1/2 can(s) (224g)
1/4 small (18g)
1/2 cup cherry tomatoes (75g)
1 1/2 sprigs (2g)
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!
breakfast prep - 2 days
1. Hummus toast
293cal, 14p, 30c, 9f (per meal)
2. Cherry tomatoes
11cal, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Garlic pepper seitan
342cal, 31p, 16c, 17f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 tbsp, chopped (9g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
1 1/4 clove(s) (4g)
4 oz (113g)
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
125cal, 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.
lunch prep - 2 days
1. Baked tofu
452cal, 44p, 11c, 23f (per meal)
1 cup (240mL)
2 tbsp (18g)
2 lbs (907g)
2 slices (1" dia) (4g)
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
2. Corn
92cal, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Ginger coconut chickpea soup
457cal, 18p, 37c, 22f (per meal)
2 tsp (10mL)
1 2/3 cup(s) (395mL)
1/3 can (150mL)
2 tsp (4g)
1 1/3 dash (0g)
1/3 slices (1" dia) (1g)
1 1/3 clove(s) (4g)
1/3 can(s) (149g)
1/2 cup (96g)
1/3 large (50g)
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.
breakfast prep - 3 days
1. Healthy Cereal
302cal, 11p, 14c, 19f (per meal)
6 3/4 tbsp (50g)
1/4 cup, slivered (30g)
2 1/4 tbsp (32g)
1 cup(s) (270mL)
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.)
snack prep - 3 days
dinner prep - 1 days
1. Simple seitan
365cal, 45p, 20c, 11f (per meal)
2. Simple mixed greens salad
203cal, 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.
lunch prep - 1 days
1. Basic tofu sandwich
442cal, 24p, 34c, 21f (per meal)
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)
2 slice(s) (168g)
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.
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