1900 calorie vegan meal plan
In just a few clicks, generate your own 1900 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 (1900cals, 137g protein, 158g net carbs, 62g fat 40g fiber per day) cannot be customized.
Day 1
1800cals, 127g protein, 147g net carbs, 65g fat 27g fiber per day
1/2 sandwich(es) (227cal, 10p, 33c, 5f)
1 cup(s) (55cal, 1p, 5c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1950cals, 140g protein, 159g net carbs, 64g fat 45g fiber per day
2 serving(s) (467cal, 24p, 50c, 9f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1925cals, 136g protein, 167g net carbs, 64g fat 32g fiber per day
1 waffle(s) (173cal, 2p, 24c, 8f)
1 patties (83cal, 9p, 3c, 3f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 wrap(s) (472cal, 29p, 48c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1925cals, 136g protein, 167g net carbs, 64g fat 32g fiber per day
1 waffle(s) (173cal, 2p, 24c, 8f)
1 patties (83cal, 9p, 3c, 3f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 wrap(s) (472cal, 29p, 48c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1925cals, 135g protein, 166g net carbs, 58g fat 51g fiber per day
1 waffle(s) (173cal, 2p, 24c, 8f)
1 patties (83cal, 9p, 3c, 3f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (415cal, 20p, 46c, 6f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1925cals, 139g protein, 163g net carbs, 56g fat 55g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 square(s) (60cal, 1p, 4c, 4f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (415cal, 20p, 46c, 6f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1875cals, 146g protein, 135g net carbs, 66g fat 39g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 square(s) (60cal, 1p, 4c, 4f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 2/3 serving(s) (440cal, 30p, 20c, 22f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (62 items)
Other
Soy milk, unsweetened
6 1/2 cup (1560mL)
Mixed greens
9 cup (270g)
Teriyaki sauce
1/4 cup (53mL)
Coleslaw mix
2 cup (180g)
Vegan breakfast sausage patties
3 patties (114g)
Snow peas
3/8 cup (32g)
Vegan meatballs, frozen
9 meatball(s) (270g)
Vegan chik'n strips
1/2 lbs (213g)
Ice cubes
1 cup(s) (140g)
Fruits and Fruit Juices
Nectarine
4 medium (2-1/2" dia) (568g)
Lemon juice
2 tsp (10mL)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Fruit juice
10 fl oz (300mL)
Vegetables and Vegetable Products
Tomatoes
7 3/4 medium whole (2-3/5" dia) (955g)
Kale leaves
2/3 lbs (307g)
Onion
1 medium (2-1/2" dia) (118g)
Green pepper
1/8 medium (15g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Frozen mixed veggies
2/3 package (10 oz ea) (192g)
Fresh parsley
3 sprigs (3g)
Bell pepper
2 large (302g)
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Tomato paste
4 tsp (21g)
Garlic
1 1/3 clove(s) (4g)
Carrots
7 1/4 medium (440g)
Romaine lettuce
1 hearts (500g)
Broccoli
6 3/4 tbsp chopped (38g)
Brussels sprouts
1/4 lbs (95g)
Frozen corn kernels
2/3 cup (91g)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Sunflower kernels
1/2 oz (14g)
Almonds
10 almond (12g)
Snacks
High-protein granola bar
2 bar (80g)
Large granola bar
3 bar (111g)
Fats and Oils
Salad dressing
3/4 cup (173mL)
Oil
1 1/2 oz (41mL)
Olive oil
2 tbsp (33mL)
Baked Products
Kaiser rolls
1/2 roll (3-1/2" dia) (29g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Frozen waffles
3 waffles (105g)
Legumes and Legume Products
Tempeh
15 oz (425g)
Roasted peanuts
14 tbsp (128g)
Chickpeas, canned
1 can (448g)
Black beans
1 1/3 can(s) (585g)
Soy sauce
2 1/2 tbsp (38mL)
Extra firm tofu
5/6 block (270g)
Soups, Sauces, and Gravies
Barbecue sauce
3 fl oz (104g)
Apple cider vinegar
1 tbsp (1mL)
Beverages
Water
17 1/4 cup (4147mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Seitan
1/2 lbs (227g)
Brown rice
1/2 cup (107g)
Spices and Herbs
Balsamic vinegar
1 tbsp (15mL)
Salt
1 3/4 tsp (11g)
Ground cumin
1 tsp (2g)
Black pepper
1/2 tsp, ground (1g)
Dairy and Egg Products
Butter
1 tbsp (14g)
Sweets
Syrup
2 1/4 tbsp (34mL)
Chocolate, dark, 70-85%
2 square(s) (20g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 box (8 oz) (170g)
snack prep - 2 days
1. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
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.
breakfast prep - 2 days
lunch prep - 1 days
1. Barbeque tempeh sandwiches
227cal, 10p, 33c, 5f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (15g)
1/2 roll (3-1/2" dia) (29g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
3/8 tsp (2mL)
1 oz (28g)
2 tbsp (36g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
2
Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
3
Spoon the tempeh mixture onto kaiser rolls, and serve.
3. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
451cal, 37p, 52c, 8f (per meal)
1/3 cup (62g)
2/3 package (10 oz ea) (192g)
1/4 cup (53mL)
2 tsp (10mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Bbq tempeh wrap
472cal, 29p, 48c, 12f (per meal)
1 small (74g)
1 tsp (5mL)
2 tortilla (approx 7-8" dia) (98g)
2 cup (180g)
4 tbsp (68g)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Store-bought waffles
173cal, 2p, 24c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the waffles according to the instructions on the package.
2
Spread butter on each waffle and top with syrup.
3. Vegan breakfast sausage patties
83cal, 9p, 3c, 3f (per meal)
3 patties (114g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook patties according to package instructions. Serve.
snack prep - 2 days
1. Kale chips
138cal, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
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. Rice pilaf with meatless meatballs
558cal, 31p, 74c, 12f (per meal)
3/8 cup (32g)
9 cherry tomatoes (153g)
9 meatball(s) (270g)
3/4 box (8 oz) (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
lunch prep - 2 days
1. Black bean & sweet potato stew
415cal, 20p, 46c, 6f (per meal)
2/3 sweetpotato, 5" long (140g)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
1 1/3 clove(s) (4g)
2/3 small (47g)
2 cup(s) (479mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. 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.
snack prep - 3 days
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Chik'n stir fry
427cal, 31p, 51c, 7f (per meal)
1/2 lbs (213g)
3 small (5-1/2" long) (150g)
2 1/2 tbsp (37mL)
1 cup(s) (269mL)
1 1/2 medium (179g)
1/2 cup (107g)
Recipe has been scaled from original by 0.75x. 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 salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
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.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (15mL)
5 almond (6g)
3/4 cup, unthawed (112g)
1/2 cup(s) (70g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
dinner prep - 1 days
1. Roasted tofu & veggies
440cal, 30p, 20c, 22f (per meal)
2 1/2 tsp (13mL)
6 2/3 tbsp chopped (38g)
1 1/4 medium (76g)
1/4 medium (2-1/2" dia) (23g)
3/8 medium (50g)
1/4 lbs (95g)
5/6 block (270g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
lunch prep - 1 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Corn
92cal, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.