2300 calorie vegan meal plan
In just a few clicks, generate your own 2300 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 (2300cal, 173g protein, 181g net carbs, 77g fat, 47g fiber per day) cannot be customized.
Day 1
2300cal, 184g protein, 167g net carbs, 82g fat, 40g fiber
2 patties (194cal, 5p, 27c, 5f)
4 links (150cal, 18p, 4c, 6f)
1 1/3 serving(s) (604cal, 46p, 47c, 24f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
6 oz (443cal, 36p, 12c, 23f)
1 sweet potato (309cal, 3p, 36c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2225cal, 166g protein, 208g net carbs, 67g fat, 31g fiber
2 patties (194cal, 5p, 27c, 5f)
4 links (150cal, 18p, 4c, 6f)
1 1/3 serving(s) (604cal, 46p, 47c, 24f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 burger (340cal, 12p, 46c, 9f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
6 oz mushrooms (143cal, 5p, 4c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2300cal, 187g protein, 171g net carbs, 73g fat, 56g fiber
1 apple(s) (105cal, 1p, 21c, 0f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (498cal, 37p, 23c, 22f)
3 serving(s) (256cal, 9p, 26c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2325cal, 167g protein, 230g net carbs, 61g fat, 48g fiber
1 apple(s) (105cal, 1p, 21c, 0f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 burger (550cal, 22p, 82c, 10f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2325cal, 150g protein, 186g net carbs, 90g fat, 40g fiber
1 serving(s) (422cal, 29p, 16c, 21f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 cake(s) (240cal, 8p, 12c, 17f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 burger (550cal, 22p, 82c, 10f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2325cal, 169g protein, 148g net carbs, 88g fat, 62g fiber
1 serving(s) (422cal, 29p, 16c, 21f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 cake(s) (240cal, 8p, 12c, 17f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2300cal, 188g protein, 158g net carbs, 78g fat, 54g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/2 serving(s) (174cal, 5p, 9c, 10f)
1 cake(s) (240cal, 8p, 12c, 17f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (52 items)
Vegetables and Vegetable Products
Sweet potatoes
2 sweetpotato, 5" long (420g)
Potatoes
4 small (1-3/4" to 2-1/4" dia.) (368g)
Brussels sprouts
9 1/2 oz (270g)
Ketchup
10 1/3 tbsp (176g)
Mushrooms
2/3 lbs (310g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Carrots
9 2/3 medium (589g)
Fresh cilantro
1 1/2 tbsp, chopped (5g)
Onion
1/2 large (75g)
Garlic
3 clove(s) (9g)
Tomatoes
9 medium whole (2-3/5" dia) (1087g)
Cucumber
2 cucumber (8-1/4") (640g)
Red onion
1 medium (2-1/2" dia) (104g)
Romaine lettuce
5 hearts (2500g)
Bell pepper
1 large (164g)
Fats and Oils
Oil
5 oz (156mL)
Salad dressing
1/2 lbs (206mL)
Olive oil
3/4 tbsp (11mL)
Legumes and Legume Products
Tempeh
22 oz (624g)
Peanut butter
1/2 cup (128g)
Lentils, raw
1/2 cup (96g)
Soy sauce
6 tbsp (93mL)
Vegetarian burger crumbles
6 oz (170g)
Hummus
10 tbsp (150g)
Beverages
Water
1 1/4 gallon (4800mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Soups, Sauces, and Gravies
Hot sauce
2 tbsp (30mL)
Other
Vegan breakfast sausage links
8 links (180g)
Veggie burger patty
5 patty (355g)
Mixed greens
2 package (5.5 oz) (297g)
Vegan cheese, sliced
1 slice(s) (20g)
Soy milk yogurt
6 container(s) (902g)
Coleslaw mix
4 cup (360g)
Vegan sausage
2 sausage (200g)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Lime juice
1/2 tbsp (8mL)
Clementines
4 fruit (296g)
Spices and Herbs
Salt
4 dash (3g)
Black pepper
4 dash, ground (1g)
Ground cumin
1/4 tbsp (1g)
Ground coriander
1/4 tbsp (1g)
Garlic powder
3/4 tbsp (7g)
Crushed red pepper
2 dash (0g)
Ground ginger
4 dash (1g)
Cereal Grains and Pasta
Seitan
1 1/2 lbs (699g)
Brown rice
3/4 cup (148g)
Baked Products
Bread crumbs
1/2 cup (48g)
Hamburger buns
5 bun(s) (255g)
Bread
4 slice (128g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Sunflower kernels
4 oz (118g)
Snacks
Rice cakes, any flavor
3 cakes (27g)
dinner 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. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
Recipe has been scaled from original by 0.5x. 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. Vegan English bubble & squeak
195 cals, 5p, 27c, 5f (per meal)
4 small (1-3/4" to 2-1/4" dia.) (368g)
4 tsp (20mL)
2 cup, shredded (100g)
2 tsp (10mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with hot sauce.
2. Vegan breakfast sausage links
150 cals, 18p, 4c, 6f (per meal)
8 links (180g)
1
Cook links according to package instructions. Serve.
snack prep - 2 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
lunch prep - 2 days
1. Breaded seitan nuggets
605 cals, 46p, 48c, 24f (per meal)
1/3 cup (91g)
2/3 lbs (302g)
1/2 cup (48g)
2 2/3 tbsp (40mL)
2 2/3 tbsp (40mL)
1 1/3 dash, ground (0g)
1/4 tbsp (1g)
1/4 tbsp (1g)
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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 1 days
1. Veggie burger with 'cheese'
340 cals, 12p, 46c, 9f (per meal)
1 patty (71g)
1 oz (28g)
1 tbsp (17g)
1 bun(s) (51g)
1 slice(s) (20g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with vegan cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Sauteed mushrooms
145 cals, 5p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
3. Brown rice
190 cals, 4p, 39c, 2f (per meal)
1/4 cup (53g)
1/4 tsp (1g)
1/2 cup(s) (132mL)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.28x. 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.
breakfast prep - 3 days
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 2 days
3. Carrot sticks
55 cals, 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. 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. Simple salad with celery, cucumber & tomato
255 cals, 9p, 26c, 10f (per meal)
1 package (5.5 oz) (155g)
3 tbsp (45mL)
1 medium whole (2-3/5" dia) (123g)
1 cucumber (8-1/4") (301g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Simple seitan
425 cals, 53p, 24c, 13f (per meal)
2. Tossed salad
305 cals, 11p, 25c, 10f (per meal)
1/3 medium (2-1/2" dia) (34g)
1/3 cucumber (8-1/4") (94g)
1 1/4 hearts (625g)
1 1/4 small (5-1/2" long) (63g)
1 1/4 small whole (2-2/5" dia) (114g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
snack prep - 3 days
1. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
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.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
dinner prep - 2 days
1. Tempeh & mushroom stir fry
445 cals, 33p, 49c, 8f (per meal)
2 tbsp (30mL)
1 large (164g)
2 cup, chopped (140g)
1/2 cup (95g)
4 dash (1g)
1 tsp (3g)
1/2 lbs (227g)
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
2. Simple salad with tomatoes and carrots
245 cals, 10p, 18c, 8f (per meal)
1/4 cup (56mL)
2 1/2 medium whole (2-3/5" dia) (308g)
1 1/4 medium (76g)
2 1/2 hearts (1250g)
Recipe has been scaled from original by 1.25x. 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 - 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. Roasted brussels sprouts
175 cals, 5p, 9c, 10f (per meal)
6 oz (170g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.