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 (1900cal, 137g protein, 158g net carbs, 62g fat, 40g fiber per day) cannot be customized.
Day 1
1800cal, 127g protein, 147g net carbs, 65g fat, 27g fiber
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
1950cal, 140g protein, 159g net carbs, 64g fat, 45g fiber
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
1925cal, 136g protein, 167g net carbs, 64g fat, 32g fiber
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
1925cal, 136g protein, 167g net carbs, 64g fat, 32g fiber
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
1925cal, 135g protein, 166g net carbs, 58g fat, 51g fiber
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
1925cal, 139g protein, 163g net carbs, 56g fat, 55g fiber
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
1875cal, 146g protein, 135g net carbs, 66g fat, 39g fiber
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, 1f)
Grocery List (62 items)
Fats and Oils
Salad dressing
3/4 cup (173mL)
Oil
1 1/2 oz (41mL)
Olive oil
2 tbsp (33mL)
Other
Mixed greens
9 cup (270g)
Teriyaki sauce
1/4 cup (53mL)
Soy milk, unsweetened
6 1/2 cup (1560mL)
Vegan breakfast sausage patties
3 patties (114g)
Snow peas
3/8 cup (32g)
Vegan meatballs, frozen
9 meatball(s) (270g)
Coleslaw mix
2 cup (180g)
Vegan chik'n strips
1/2 lbs (213g)
Ice cubes
1 cup (140g)
Vegetables and Vegetable Products
Tomatoes
7 3/4 medium whole (2-3/5" dia) (955g)
Frozen mixed veggies
2/3 package (10 oz ea) (192g)
Kale leaves
2/3 lbs (307g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Green pepper
1/8 medium (15g)
Onion
1 medium (2-1/2" dia) (118g)
Fresh parsley
3 sprigs (3g)
Bell pepper
2 large (302g)
Carrots
7 1/4 medium (440g)
Romaine lettuce
1 hearts (500g)
Tomato paste
4 tsp (21g)
Garlic
1 1/3 clove(s) (4g)
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Frozen corn kernels
2/3 cup (91g)
Brussels sprouts
1/4 lbs (95g)
Broccoli
6 3/4 tbsp chopped (38g)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Long-grain white rice
1/3 cup (62g)
Brown rice
1/2 cup (107g)
Beverages
Water
17 1/4 cup (4147mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
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)
Fruits and Fruit Juices
Nectarine
4 medium (2-1/2" dia) (568g)
Lemon juice
2 tsp (10mL)
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Fruit juice
10 fl oz (300mL)
Soups, Sauces, and Gravies
Barbecue sauce
3 fl oz (104g)
Apple cider vinegar
1 tbsp (1mL)
Legumes and Legume Products
Tempeh
15 oz (425g)
Roasted peanuts
14 tbsp (128g)
Chickpeas, canned
1 can (448g)
Soy sauce
2 1/2 tbsp (38mL)
Black beans
1 1/3 can(s) (585g)
Extra firm tofu
5/6 block (270g)
Baked Products
Kaiser rolls
1/2 roll (3-1/2" dia) (29g)
Frozen waffles
3 waffles (105g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
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)
Sweets
Syrup
2 1/4 tbsp (34mL)
Chocolate, dark, 70-85%
2 square(s) (20g)
Dairy and Egg Products
Butter
1 tbsp (14g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 box (8 oz) (170g)
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
450 cals, 37p, 52c, 8f (per meal)
1/2 lbs (227g)
2 tsp (10mL)
1/4 cup (53mL)
2/3 package (10 oz ea) (192g)
1/3 cup (62g)
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
150 cals, 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
snack prep - 2 days
1. Nectarine
140 cals, 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
30 cals, 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.
lunch prep - 1 days
1. Barbeque tempeh sandwiches
225 cals, 10p, 33c, 5f (per meal)
2 tbsp (36g)
1 oz (28g)
3/8 tsp (2mL)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
1/2 roll (3-1/2" dia) (29g)
1/8 medium (15g)
1/8 medium (2-1/2" dia) (14g)
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
55 cals, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Easy chickpea salad
465 cals, 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!
breakfast prep - 3 days
1. Store-bought waffles
175 cals, 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
85 cals, 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
140 cals, 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
560 cals, 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. Bbq tempeh wrap
470 cals, 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
75 cals, 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.
dinner prep - 2 days
1. Chik'n stir fry
425 cals, 31p, 51c, 7f (per meal)
1/2 lbs (213g)
3 small (5-1/2" long) (150g)
1 cup(s) (267mL)
2 1/2 tbsp (37mL)
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
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
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.
lunch prep - 2 days
1. Black bean & sweet potato stew
415 cals, 20p, 46c, 6f (per meal)
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)
2/3 sweetpotato, 5" long (140g)
2 cup(s) (474mL)
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
25 cals, 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.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
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.
lunch prep - 1 days
1. Basic tempeh
445 cals, 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
90 cals, 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.
dinner prep - 1 days
1. Roasted tofu & veggies
440 cals, 30p, 20c, 22f (per meal)
5/6 block (270g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
1/4 lbs (95g)
1 1/4 medium (76g)
6 2/3 tbsp chopped (38g)
3/8 medium (50g)
1/4 medium (2-1/2" dia) (23g)
2 1/2 tsp (13mL)
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.
