2200 calorie vegan meal plan
In just a few clicks, generate your own 2200 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 (2175cal, 148g protein, 189g net carbs, 70g fat, 49g fiber per day) cannot be customized.
Day 1
2175cal, 143g protein, 182g net carbs, 78g fat, 43g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/4 cup (137cal, 1p, 31c, 0f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2250cal, 138g protein, 210g net carbs, 72g fat, 52g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
2 serving(s) (151cal, 3p, 10c, 9f)
1/4 cup (137cal, 1p, 31c, 0f)
2 serving(s) (546cal, 27p, 56c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2200cal, 143g protein, 206g net carbs, 66g fat, 53g fiber
2 serving(s) (535cal, 28p, 80c, 4f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (435cal, 19p, 55c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 cup(s) (110cal, 2p, 9c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2150cal, 142g protein, 235g net carbs, 47g fat, 57g fiber
2 serving(s) (535cal, 28p, 80c, 4f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (435cal, 19p, 55c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 cup(s) (110cal, 2p, 9c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2100cal, 157g protein, 150g net carbs, 76g fat, 52g fiber
8 oz (82cal, 2p, 17c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 1/2 serving(s) (498cal, 37p, 23c, 22f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1 serving(s) (116cal, 3p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2175cal, 154g protein, 159g net carbs, 85g fat, 40g fiber
8 oz (82cal, 2p, 17c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 serving(s) (57cal, 0p, 12c, 0f)
2 serving(s) (490cal, 24p, 38c, 27f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
6 oz (443cal, 36p, 12c, 23f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
1 serving(s) (116cal, 3p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2150cal, 158g protein, 179g net carbs, 70g fat, 43g fiber
8 oz (82cal, 2p, 17c, 0f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 serving(s) (57cal, 0p, 12c, 0f)
2 serving(s) (490cal, 24p, 38c, 27f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
2 1/4 serving(s) (654cal, 45p, 55c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (61 items)
Vegetables and Vegetable Products
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Fresh spinach
4 cup(s) (120g)
Mushrooms
6 oz (170g)
Onion
2 medium (2-1/2" dia) (241g)
Tomatoes
6 medium whole (2-3/5" dia) (719g)
Garlic
10 clove(s) (30g)
Kale leaves
6 cup, chopped (240g)
Canned whole tomatoes
1 cup (240g)
Cauliflower
4 head small (4" dia.) (1060g)
Baby carrots
16 medium (160g)
Brussels sprouts
1/2 lbs (227g)
Fresh cilantro
1 1/2 tbsp, chopped (5g)
Carrots
2 large (144g)
Fresh ginger
4 tbsp (24g)
Canned stewed tomatoes
3/8 can (~14.5 oz) (152g)
Bell pepper
3/4 medium (89g)
Fats and Oils
Oil
1/4 lbs (139mL)
Salad dressing
1 cup (251mL)
Olive oil
1 tbsp (15mL)
Legumes and Legume Products
Vegetarian burger crumbles
1 1/3 package (12 oz) (448g)
Hummus
1/2 cup (120g)
Chickpeas, canned
1 can (448g)
Lentils, raw
2/3 cup (132g)
Tempeh
3/4 lbs (340g)
Soy sauce
2 oz (43mL)
Firm tofu
1 1/4 lbs (567g)
Kidney beans
3/8 can (168g)
Other
Mixed greens
13 3/4 cup (413g)
Plant-based deli slices
14 slices (146g)
Nutritional yeast
1 cup (60g)
Soy milk, unsweetened
2 1/2 cup (600mL)
Beverages
Water
1 1/4 gallon (4646mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Fruits and Fruit Juices
Orange
9 orange (1386g)
Raisins
1/2 cup, packed (83g)
Banana
2 1/2 medium (7" to 7-7/8" long) (295g)
Watermelon
24 oz (680g)
Applesauce
3 to-go container (~4 oz) (366g)
Lime juice
1/2 tbsp (8mL)
Grapes
3 1/2 cup (322g)
Soups, Sauces, and Gravies
Vegetable broth
8 cup(s) (mL)
Barbecue sauce
1 cup (286g)
Spices and Herbs
Thyme, dried
4 dash, leaves (1g)
Rosemary, dried
4 dash (1g)
Chili powder
1/3 oz (9g)
Ground cumin
1/8 oz (4g)
Salt
2 tsp (13g)
Black pepper
1/4 tbsp, ground (2g)
Crushed red pepper
2 dash (0g)
Apple cider vinegar
2 tbsp (30g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
Nut and Seed Products
Walnuts
1 cup, shelled (100g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
3 oz (85g)
Baked Products
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Cereal Grains and Pasta
Dry bulgur wheat
1/2 cup (70g)
Brown rice
2 3/4 tbsp (32g)
Quinoa, uncooked
2/3 cup (113g)
Cornstarch
4 tbsp (32g)
Sweets
Sugar
2 tbsp (26g)
dinner prep - 1 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
1 1/2 cup (150g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Sweet potato medallions
155 cals, 2p, 18c, 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 a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Savory porridge
285 cals, 10p, 31c, 10f (per meal)
1 tbsp (15mL)
2 cup(s) (mL)
4 dash, leaves (1g)
4 dash (1g)
1 cup(s) (81g)
3 cup(s) (90g)
6 oz (170g)
1 small (70g)
1
Heat oil in a skillet over medium heat and add onion. Once translucent, add mushrooms and herbs and cook for about 5 minutes until mushrooms have softened.
2
Scrape mushroom mixture over to one side of the pan and add the oats to the other and let toast a minute or two.
3
Mix both sides together and add broth. Reduce heat to low and let cook for 5 minutes until most of the broth is absorbed.
4
Add spinach and mix until spinach wilts. Season with salt/pepper to taste and serve.
snack prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 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 - 2 days
1. Simple plant-based deli wrap
425 cals, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
3. 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.
dinner prep - 1 days
1. Chickpea & kale soup
545 cals, 27p, 56c, 14f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
breakfast prep - 2 days
1. Green protein shake
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
dinner prep - 2 days
1. Lentil chili
435 cals, 19p, 55c, 9f (per meal)
1 tbsp (15mL)
1/2 medium (2-1/2" dia) (55g)
2 clove(s) (6g)
1/2 cup (96g)
1 tbsp (8g)
1/2 tbsp (3g)
2 dash (2g)
1 dash, ground (0g)
1 cup (240g)
1/2 cup (70g)
1 1/2 cup(s) (mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Bbq cauliflower wings
535 cals, 28p, 80c, 4f (per meal)
1/2 cup (143g)
4 dash (3g)
1/2 cup (30g)
2 head small (4" dia.) (530g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (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.
snack prep - 2 days
1. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 3 days
1. Watermelon
80 cals, 2p, 17c, 0f (per meal)
24 oz (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
2. 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
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Roasted brussels sprouts
115 cals, 3p, 6c, 7f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
2 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
3. Sweet potato wedges
130 cals, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 1 days
1. Carrot & grounds stir fry
500 cals, 37p, 23c, 22f (per meal)
1 1/2 tbsp, chopped (5g)
1 tbsp (15mL)
1/2 tbsp (8mL)
2 dash (0g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
1/2 large (75g)
1 clove(s) (3g)
6 oz (170g)
2 large (144g)
Recipe has been scaled from original by 0.5x. 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,
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. 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.
lunch prep - 2 days
1. General tso's tofu
490 cals, 24p, 38c, 27f (per meal)
2 tbsp (30mL)
4 tbsp (32g)
1 1/4 lbs (567g)
2 tbsp (30g)
2 tbsp (26g)
4 clove(s) (12g)
4 tsp (20mL)
4 tbsp (24g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
snack prep - 2 days
dinner prep - 1 days
1. Vegan chili con 'carne'
655 cals, 45p, 55c, 18f (per meal)
3/4 tbsp (11mL)
1 clove(s) (3g)
3/8 can (168g)
3 tbsp (36g)
3/8 package (12 oz) (128g)
3/8 can (~14.5 oz) (152g)
3 dash (1g)
3 dash (1g)
3/8 cup(s) (mL)
3/8 medium (2-1/2" dia) (41g)
3/4 medium (89g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.