2100 calorie vegan meal plan
In just a few clicks, generate your own 2100 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 (2075cal, 164g protein, 129g net carbs, 84g fat, 37g fiber per day) cannot be customized.
Day 1
2050cal, 171g protein, 143g net carbs, 76g fat, 30g fiber
1 container(s) (242cal, 10p, 17c, 13f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1" cube (91cal, 1p, 6c, 7f)
1 serving(s) (57cal, 0p, 12c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2075cal, 150g protein, 165g net carbs, 79g fat, 24g fiber
1 container(s) (242cal, 10p, 17c, 13f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
9 1/3 tender(s) (533cal, 38p, 48c, 21f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1" cube (91cal, 1p, 6c, 7f)
1 serving(s) (57cal, 0p, 12c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2175cal, 164g protein, 150g net carbs, 76g fat, 56g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
2 links (75cal, 9p, 2c, 3f)
1 1/4 serving(s) (455cal, 19p, 70c, 5f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 serving(s) (664cal, 49p, 31c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2100cal, 181g protein, 125g net carbs, 78g fat, 43g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
2 links (75cal, 9p, 2c, 3f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 serving(s) (664cal, 49p, 31c, 29f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2125cal, 155g protein, 96g net carbs, 110g fat, 33g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 cup(s) (115cal, 2p, 25c, 1f)
8 oz (342cal, 18p, 5c, 28f)
3 1/2 cup(s) (249cal, 11p, 4c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2000cal, 164g protein, 112g net carbs, 84g fat, 36g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 oz (365cal, 45p, 20c, 11f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2000cal, 164g protein, 112g net carbs, 84g fat, 36g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 oz (365cal, 45p, 20c, 11f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (52 items)
Other
Mixed greens
14 1/4 cup (428g)
Vegan chik'n strips
1/2 lbs (213g)
Almond yogurt, flavored
2 container (300g)
Cacao nibs
2 tsp (7g)
Vegan cheese, block
2 1" cube (57g)
Vegan sausage
5 sausage (500g)
Meatless chik'n tenders
9 1/3 pieces (238g)
Guacamole, store-bought
4 tbsp (62g)
Vegan breakfast sausage links
4 links (90g)
Frozen cauliflower
2 1/4 cup (255g)
Frozen riced cauliflower
3 1/2 cup, frozen (371g)
Nutritional yeast
2 tsp (3g)
Fats and Oils
Salad dressing
1 cup (244mL)
Oil
4 oz (125mL)
Vegetables and Vegetable Products
Carrots
8 3/4 medium (534g)
Bell pepper
1 1/2 medium (179g)
Tomatoes
6 1/3 medium whole (2-3/5" dia) (776g)
Frozen mixed veggies
1 cup (135g)
Ketchup
2 1/3 tbsp (40g)
Fresh spinach
6 cup(s) (180g)
Cucumber
3 1/4 cucumber (8-1/4") (966g)
Fresh cilantro
4 tbsp, chopped (12g)
Onion
2 3/4 medium (2-1/2" dia) (305g)
Garlic
6 clove(s) (19g)
Fresh parsley
1 2/3 sprigs (2g)
Baby carrots
40 medium (400g)
Beverages
Water
1 1/4 gallon (4723mL)
Protein powder
1 1/4 lbs (554g)
Legumes and Legume Products
Soy sauce
6 1/2 tbsp (98mL)
Refried beans
1/2 cup (121g)
Vegetarian burger crumbles
1 lbs (454g)
Chickpeas, canned
3/8 can (187g)
Firm tofu
1/2 lbs (227g)
Hummus
10 tbsp (150g)
Roasted peanuts
6 tbsp (55g)
Cereal Grains and Pasta
Brown rice
1 cup (191g)
Instant couscous, flavored
3/8 box (5.8 oz) (69g)
Seitan
18 oz (510g)
Nut and Seed Products
Roasted cashews
4 tbsp, halves and whole (34g)
Almonds
5 tbsp, whole (45g)
Fruits and Fruit Juices
Raspberries
16 raspberries (30g)
Applesauce
2 to-go container (~4 oz) (244g)
Avocados
2 3/4 avocado(s) (553g)
Lime juice
4 tsp (20mL)
Lemon juice
1/3 fl oz (11mL)
Fruit juice
16 fl oz (480mL)
Baked Products
Bread
1/3 lbs (160g)
Spices and Herbs
Crushed red pepper
1/4 tbsp (1g)
Ground cumin
1/2 tsp (1g)
Salt
1/3 tsp (2g)
Black pepper
1/3 tsp, ground (1g)
Snacks
High-protein granola bar
3 bar (120g)
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 mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Pumped up almond yogurt
240 cals, 10p, 17c, 13f (per meal)
1 container (150g)
1 tbsp (6g)
8 raspberries (15g)
1 tsp (3g)
1
Mix almond yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
snack prep - 2 days
1. Vegan cheese
90 cals, 1p, 6c, 7f (per meal)
1 1" cube (28g)
1
Slice and enjoy.
2. Cherry tomatoes
20 cals, 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.
3. Applesauce
55 cals, 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
lunch prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Crispy chik'n tenders
535 cals, 38p, 48c, 21f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Southwest avocado toast
195 cals, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Vegan breakfast sausage links
75 cals, 9p, 2c, 3f (per meal)
4 links (90g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
snack prep - 3 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
3 cucumber (8-1/4") (903g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Carrot & grounds stir fry
665 cals, 49p, 31c, 29f (per meal)
4 tbsp, chopped (12g)
2 2/3 tbsp (40mL)
4 tsp (20mL)
1/4 tbsp (1g)
2 2/3 tbsp (40mL)
4 tbsp (60mL)
1 1/3 large (200g)
2 2/3 clove(s) (8g)
1 lbs (454g)
5 1/3 large (384g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
lunch prep - 1 days
1. Spiced chickpea tabbouleh bowl
455 cals, 19p, 70c, 5f (per meal)
1/4 tbsp (3mL)
1 2/3 sprigs (2g)
3/8 roma tomato (33g)
1/4 cucumber (8-1/4") (63g)
1/2 tsp (1g)
1/4 tsp (1mL)
3/8 can (187g)
3/8 box (5.8 oz) (69g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
breakfast prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
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.
dinner prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Spinach cauliflower mince
250 cals, 11p, 4c, 17f (per meal)
3 1/2 tsp (18mL)
3 1/2 cup, frozen (371g)
1 3/4 cup(s) (52g)
3 1/2 clove(s) (10g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
lunch prep - 2 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Brown rice
155 cals, 3p, 31c, 1f (per meal)
1/2 cup (84g)
1/3 tsp (2g)
7/8 cup(s) (211mL)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 2 days
1. Carrots and hummus
205 cals, 7p, 17c, 8f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Cherry tomatoes
20 cals, 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.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
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.
