2400 calorie vegan meal plan
In just a few clicks, generate your own 2400 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 (2375cal, 176g protein, 167g net carbs, 93g fat, 44g fiber per day) cannot be customized.
Day 1
2350cal, 155g protein, 211g net carbs, 82g fat, 40g fiber
1 sandwich(es) (454cal, 19p, 65c, 10f)
3 serving(s) (212cal, 5p, 22c, 10f)
10 cracker(s) (169cal, 3p, 22c, 7f)
1 sandwich(es) (500cal, 20p, 38c, 26f)
1 can(s) (247cal, 18p, 23c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2375cal, 169g protein, 133g net carbs, 110g fat, 45g fiber
2 serving(s) (471cal, 10p, 18c, 31f)
2 slice(s) (252cal, 8p, 25c, 11f)
10 cracker(s) (169cal, 3p, 22c, 7f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 cup(s) (169cal, 14p, 4c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2375cal, 177g protein, 185g net carbs, 87g fat, 33g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
2 sandwich(es) (662cal, 20p, 67c, 31f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
6 nuggets (331cal, 18p, 31c, 14f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2400cal, 199g protein, 163g net carbs, 87g fat, 45g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/2 serving(s) (498cal, 37p, 23c, 22f)
4 serving(s) (282cal, 6p, 30c, 13f)
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
6 nuggets (331cal, 18p, 31c, 14f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2400cal, 202g protein, 148g net carbs, 88g fat, 48g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (191cal, 5p, 15c, 11f)
12 oz (339cal, 33p, 8c, 18f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 burger (275cal, 11p, 41c, 5f)
2 cup(s) (142cal, 6p, 2c, 9f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2375cal, 174g protein, 153g net carbs, 95g fat, 51g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (191cal, 5p, 15c, 11f)
12 oz (339cal, 33p, 8c, 18f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 burger (275cal, 11p, 41c, 5f)
2 cup(s) (142cal, 6p, 2c, 9f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2400cal, 153g protein, 174g net carbs, 100g fat, 49g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (191cal, 5p, 15c, 11f)
1 sub(s) (503cal, 16p, 62c, 17f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
1 1/2 serving(s) (426cal, 20p, 8c, 34f)
2 1/2 serving(s) (231cal, 7p, 42c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (62 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Barbecue sauce
4 tbsp (72g)
Fats and Oils
Oil
1/4 lbs (102mL)
Vegan mayonnaise
2 oz (53g)
Salad dressing
6 2/3 oz (193mL)
Olive oil
2 tsp (10mL)
Spices and Herbs
Dijon mustard
1 1/4 tbsp (19g)
Fresh basil
1 cup leaves, whole (24g)
Crushed red pepper
1/4 tbsp (1g)
Salt
1/2 tsp (3g)
Vegetables and Vegetable Products
Onion
2 1/2 medium (2-1/2" dia) (265g)
Red bell pepper
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
Green pepper
1/4 medium (30g)
Tomatoes
12 1/4 medium whole (2-3/5" dia) (1502g)
Cucumber
2 cucumber (8-1/4") (602g)
Red onion
2 small (140g)
Zucchini
1 large (323g)
Garlic
14 3/4 clove(s) (44g)
Ketchup
5 tbsp (85g)
Fresh cilantro
1 1/2 tbsp, chopped (5g)
Carrots
3 medium (182g)
Fresh spinach
2 cup(s) (60g)
Collard greens
1 3/4 lbs (794g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Bell pepper
1 medium (119g)
Romaine lettuce
1 1/4 hearts (625g)
Frozen corn kernels
1 2/3 cup (227g)
Other
Veggie burger patty
3 patty (213g)
Soy milk, unsweetened
1/2 gallon (1920mL)
Vegan sausage
1 1/2 sausage (150g)
Frozen cauliflower
1 cup (128g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Vegan chik'n nuggets
12 nuggets (258g)
Vegan cheese, sliced
5 slice(s) (101g)
Almond yogurt, flavored
3 container (450g)
Frozen riced cauliflower
4 cup, frozen (424g)
Mixed greens
1 package (5.5 oz) (147g)
Sub roll(s)
1 roll(s) (85g)
Baked Products
Bread
16 oz (448g)
Crackers
20 crackers (70g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Hamburger buns
2 bun(s) (102g)
Naan bread
2 piece (180g)
Beverages
Water
1 3/4 gallon (6566mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Almond milk, unsweetened
2 1/4 cup (540mL)
Legumes and Legume Products
Hummus
1/2 lbs (212g)
Tempeh
2 oz (57g)
Soy sauce
1/2 lbs (202mL)
Vegetarian burger crumbles
6 oz (170g)
Extra firm tofu
1 1/2 lbs (680g)
Firm tofu
6 oz (170g)
Nut and Seed Products
Roasted cashews
1 cup, halves and whole (137g)
Sesame seeds
1 1/2 tbsp (14g)
Walnuts
4 tbsp, chopped (29g)
Fruits and Fruit Juices
Lemon juice
1 1/2 fl oz (49mL)
Avocados
1 1/2 avocado(s) (302g)
Apples
2 medium (3" dia) (364g)
Lime juice
1/2 tbsp (8mL)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Sweets
Cocoa powder
1 1/2 tbsp (8g)
Snacks
High-protein granola bar
3 bar (120g)
dinner prep - 1 days
1. Patty melt
500 cals, 20p, 38c, 26f (per meal)
3/4 tbsp (11mL)
2 tbsp (30g)
1/2 tbsp (8g)
1/2 small (35g)
1 patty (71g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 2/3rds of the oil in a large skillet over medium-high heat. Add the onions to one half of the skillet and season with some salt and pepper. Add the veggie patty to the other side. Cook onions until they start to brown, 10-12 minutes. Cook patty 5-6 minutes per side (or time according to package instructions). Turn off heat and set aside.
2
Stir mayo and mustard together in a small bowl. Spread sauce evenly on all sides of the bread.
3
Place patty on bottom slice and top with onions and remaining bread slice.
4
Wipe out the skillet and heat the remaining oil over medium heat. Add the patty melts and cook until golden brown, about 5-7 minutes per side.
5
Cut in half and serve.
2. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
snack prep - 2 days
1. Crackers
170 cals, 3p, 22c, 7f (per meal)
20 crackers (70g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Barbeque tempeh sandwiches
455 cals, 19p, 65c, 10f (per meal)
4 tbsp (72g)
2 oz (57g)
1/4 tbsp (4mL)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
1 roll (3-1/2" dia) (57g)
1/4 medium (30g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. 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.
2. Tomato cucumber salad
210 cals, 5p, 22c, 10f (per meal)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 cucumber (8-1/4") (226g)
3/4 small (53g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
3/4 small (53g)
1 1/2 sausage (150g)
3/4 tbsp (11mL)
1 cup (128g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Zoodles with avocado sauce
470 cals, 10p, 18c, 31f (per meal)
1/3 cup(s) (79mL)
3 tbsp (45mL)
10 cherry tomatoes (170g)
1 cup leaves, whole (24g)
1 large (323g)
1 avocado(s) (201g)
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
2. Simple vegan garlic bread
250 cals, 8p, 25c, 11f (per meal)
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
breakfast prep - 2 days
1. Instant oatmeal with water
165 cals, 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.
snack prep - 3 days
1. Double chocolate almond milk protein shake
250 cals, 40p, 5c, 7f (per meal)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
3/4 cup (180mL)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Chik'n nuggets
330 cals, 18p, 31c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Roasted cashews
260 cals, 7p, 13c, 20f (per meal)
5 tbsp, halves and whole (43g)
lunch prep - 1 days
1. Vegan grilled cheese
660 cals, 20p, 67c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
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.
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. Tomato cucumber salad
280 cals, 6p, 30c, 13f (per meal)
2 medium whole (2-3/5" dia) (246g)
1 cucumber (8-1/4") (301g)
1 small (70g)
4 tbsp (60mL)
1
Mix ingredients together in a bowl and serve.
breakfast prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 2 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
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. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
1 3/4 lbs (794g)
1 3/4 tbsp (26mL)
5 1/4 clove(s) (16g)
1/2 tsp (3g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Spinach cauliflower mince
140 cals, 6p, 2c, 9f (per meal)
4 tsp (20mL)
4 cup, frozen (424g)
2 cup(s) (60g)
4 clove(s) (12g)
Recipe has been scaled from original by 1.33x. 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. Baked tofu
340 cals, 33p, 8c, 18f (per meal)
3/4 cup (180mL)
1 1/2 lbs (680g)
1 1/2 slices (1" dia) (3g)
1 1/2 tbsp (14g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
3. 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.
snack prep - 2 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.
lunch prep - 1 days
1. Hummus vegan cheesesteak sub
505 cals, 16p, 62c, 17f (per meal)
1 roll(s) (85g)
1 slice(s) (20g)
1 tsp (5mL)
1/2 large (75g)
1 medium (119g)
1 clove (3g)
4 dash (1g)
4 tbsp (62g)
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
2. Simple salad with tomatoes and carrots
245 cals, 10p, 18c, 8f (per meal)
2 tbsp (28mL)
1 1/4 medium whole (2-3/5" dia) (154g)
5/8 medium (38g)
1 1/4 hearts (625g)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 1 days
1. Walnut crusted tofu (vegan)
425 cals, 20p, 8c, 34f (per meal)
6 oz (170g)
4 tbsp, chopped (29g)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3/4 tbsp (11g)
1 1/2 tbsp (23g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Corn
230 cals, 7p, 42c, 2f (per meal)
1 2/3 cup (227g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.