2000 calorie vegan meal plan
In just a few clicks, generate your own 2000 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 (2025cals, 149g protein, 131g net carbs, 82g fat 41g fiber per day) cannot be customized.
Day 1
2000cals, 158g protein, 124g net carbs, 78g fat 44g fiber per day
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 carrot(s) (54cal, 1p, 8c, 0f)
4 oz (295cal, 24p, 8c, 15f)
1 serving(s) (138cal, 2p, 12c, 7f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1975cals, 146g protein, 120g net carbs, 85g fat 35g fiber per day
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 1/2 serving(s) (448cal, 10p, 44c, 24f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2075cals, 158g protein, 165g net carbs, 68g fat 38g fiber per day
1 1/3 serving(s) (604cal, 46p, 47c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 carrot(s) (54cal, 1p, 8c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2025cals, 154g protein, 153g net carbs, 71g fat 37g fiber per day
1 1/3 serving(s) (604cal, 46p, 47c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2025cals, 129g protein, 106g net carbs, 101g fat 42g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (393cal, 24p, 10c, 25f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2025cals, 127g protein, 128g net carbs, 88g fat 55g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 2/3 cup(s) (116cal, 3p, 10c, 1f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 serving(s) (393cal, 24p, 10c, 25f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2000cals, 168g protein, 118g net carbs, 82g fat 33g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 1/2 serving(s) (506cal, 23p, 9c, 42f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 2/3 cup(s) (116cal, 3p, 10c, 1f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 serving(s) (57cal, 0p, 12c, 0f)
8 oz seitan (595cal, 64p, 38c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (49 items)
Vegetables and Vegetable Products
Carrots
12 3/4 medium (780g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (813g)
Green pepper
2 3/4 tbsp, chopped (25g)
Garlic
6 1/2 clove(s) (20g)
Onion
1 medium (2-1/2" dia) (126g)
Fresh parsley
3 sprigs (3g)
Broccoli
6 tbsp chopped (34g)
Fresh spinach
8 cup(s) (240g)
Ketchup
1/3 cup (91g)
Zucchini
8 medium (1568g)
Snacks
High-protein granola bar
3 bar (120g)
Small granola bar
2 bar (50g)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Avocados
2 1/4 avocado(s) (452g)
Lime juice
2 1/2 tbsp (38mL)
Blackberries
3 1/3 cup (480g)
Applesauce
2 to-go container (~4 oz) (244g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
3 g (3g)
Balsamic vinegar
1 tbsp (15mL)
Rosemary, dried
4 dash (1g)
Ground coriander
1/4 tbsp (1g)
Ground cumin
1/4 tbsp (1g)
Garlic powder
2 tsp (6g)
Beverages
Water
1 1/4 gallon (4762mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Seitan
29 1/3 oz (831g)
Instant couscous, flavored
1/4 box (5.8 oz) (41g)
Fats and Oils
Olive oil
3 oz (89mL)
Oil
3 oz (91mL)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Pizza sauce
3 tbsp (47g)
Pasta sauce
4 cup (1040g)
Chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
Frank's red hot sauce
1/2 cup (120mL)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Tempeh
3/4 lbs (340g)
Soy sauce
2 2/3 tbsp (40mL)
Firm tofu
2/3 lbs (298g)
Baked Products
Naan bread
3/4 piece(s) (68g)
Bread crumbs
1/2 cup (48g)
Other
Vegan cheese, shredded
3 tbsp (21g)
Soy milk, unsweetened
1/2 gallon (1920mL)
Soy milk yogurt
2 container(s) (301g)
Vegan ranch
1/4 lbs (105mL)
Teriyaki sauce
4 tbsp (60mL)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Mixed nuts
4 tbsp (34g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
snack prep - 3 days
2. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. 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.
2. Cherry tomatoes
21cal, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Garlic pepper seitan
456cal, 41p, 22c, 22f (per meal)
1 1/3 dash (1g)
4 tsp (20mL)
1/3 tsp, ground (1g)
2/3 lbs (302g)
2 2/3 tbsp, chopped (25g)
3 1/3 clove(s) (10g)
1/3 cup, chopped (53g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.67x. 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. Easy chickpea salad
234cal, 12p, 25c, 5f (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!
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
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. Couscous
151cal, 5p, 30c, 0f (per meal)
1/4 box (5.8 oz) (41g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Carrot fries
138cal, 2p, 12c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
dinner prep - 1 days
1. Flatbread broccoli pizza (dairy-free)
448cal, 10p, 44c, 24f (per meal)
6 tbsp chopped (34g)
3 tbsp (47g)
3/4 piece(s) (68g)
3 tbsp (21g)
2 1/4 clove(s) (7g)
3/4 dash (0g)
3/4 dash (0g)
1 tbsp (17mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and vegan cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
lunch prep - 2 days
1. Breaded seitan nuggets
604cal, 46p, 48c, 24f (per meal)
1/3 cup (91g)
2/3 lbs (302g)
1/2 cup (48g)
1/4 tbsp (1g)
1/4 tbsp (1g)
1 1/3 dash, ground (0g)
2 2/3 tbsp (40mL)
2 2/3 tbsp (40mL)
1/2 tbsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 clove (3g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast prep - 2 days
dinner prep - 2 days
1. Zoodles marinara
450cal, 18p, 56c, 8f (per meal)
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.
snack prep - 2 days
2. Cherry tomatoes
21cal, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 2 days
1. Chunky canned soup (creamy)
530cal, 19p, 45c, 26f (per meal)
3 can (~19 oz) (1599g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
393cal, 24p, 10c, 25f (per meal)
4 tbsp (60mL)
1/2 lbs (227g)
4 tbsp (60mL)
1 tbsp (15mL)
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. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
1. Blackberries
116cal, 3p, 10c, 1f (per meal)
3 1/3 cup (480g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
2. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
3. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Teriyaki seitan wings
595cal, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
lunch prep - 1 days
1. Buffalo tofu with vegan ranch
506cal, 23p, 9c, 42f (per meal)
3 tbsp (45mL)
2/3 lbs (298g)
4 tbsp (59mL)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu 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. Cherry tomatoes
21cal, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
3. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.