7-day meal plan with recipes and a grocery list
2500 calorie vegan meal plan
2475calories
176gprotein
207gnet carbs
88gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 2500 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.Day 1
2475cals, 179g protein, 159g net carbs, 105g fat 46g fiber per day
Breakfast
Soy milk yogurt
2 container · 271cal, 12p, 39c, 7f
Roasted almonds
1/6 cup(s) · 166cal, 6p, 2c, 13f
Lunch
Veggie burger
1 burger · 275cal, 11p, 41c, 5f
Cooked peppers
3/4 bell pepper(s) · 90cal, 1p, 4c, 7f
Couscous
3/4 serving(s) · 151cal, 5p, 30c, 0f
Dinner
Basic tempeh
8 oz · 590cal, 48p, 16c, 30f
Roasted tomatoes
4 tomato(es) · 238cal, 3p, 10c, 19f
Cherry tomatoes
12 cherry tomatoes · 42cal, 2p, 6c, 0f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 2
2375cals, 178g protein, 211g net carbs, 72g fat 42g fiber per day
Breakfast
Soy milk yogurt
2 container · 271cal, 12p, 39c, 7f
Roasted almonds
1/6 cup(s) · 166cal, 6p, 2c, 13f
Lunch
Chunky canned soup (non-creamy)
2 can(s) · 494cal, 36p, 46c, 14f
Cherry tomatoes
9 cherry tomatoes · 32cal, 1p, 4c, 0f
Pretzels
1 1/2 serving(s) · 165cal, 4p, 33c, 1f
Dinner
Bean & tofu goulash
1 serving(s) · 437cal, 25p, 44c, 13f
Brown rice
2/3 cup brown rice, cooked · 153cal, 3p, 31c, 1f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 3
2550cals, 196g protein, 269g net carbs, 64g fat 30g fiber per day
Breakfast
Soy milk yogurt
2 container · 271cal, 12p, 39c, 7f
Roasted almonds
1/6 cup(s) · 166cal, 6p, 2c, 13f
Lunch
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Corn
2 1/2 serving(s) · 231cal, 7p, 42c, 2f
Dinner
Spaghetti and meatless meatballs
1 serving(s) · 664cal, 31p, 100c, 11f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 4
2500cals, 182g protein, 212g net carbs, 84g fat 38g fiber per day
Breakfast
Avocado
1/2 serving(s) · 176cal, 2p, 2c, 15f
Roasted almonds
1/6 cup(s) · 166cal, 6p, 2c, 13f
Lunch
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Corn
2 1/2 serving(s) · 231cal, 7p, 42c, 2f
Dinner
Belizean rice & beans
1 1/2 serving(s) · 543cal, 16p, 77c, 15f
Soy milk
2 3/4 cup(s) · 233cal, 19p, 6c, 12f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 5
2500cals, 158g protein, 243g net carbs, 78g fat 45g fiber per day
Breakfast
Avocado
1/2 serving(s) · 176cal, 2p, 2c, 15f
Roasted almonds
1/6 cup(s) · 166cal, 6p, 2c, 13f
Lunch
Rice pilaf with meatless meatballs
1 1/2 serving(s) · 558cal, 31p, 74c, 12f
Simple salad with celery, cucumber & tomato
2 1/2 serving(s) · 213cal, 7p, 21c, 8f
Dinner
Belizean rice & beans
1 1/2 serving(s) · 543cal, 16p, 77c, 15f
Soy milk
2 3/4 cup(s) · 233cal, 19p, 6c, 12f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 6
2450cals, 170g protein, 177g net carbs, 105g fat 32g fiber per day
Breakfast
Strawberry banana protein smoothie
1/2 smoothie(s) · 194cal, 15p, 21c, 4f
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Lunch
Buffalo tofu with vegan ranch
1 1/2 serving(s) · 506cal, 23p, 9c, 42f
Couscous
1 1/4 serving(s) · 251cal, 9p, 50c, 1f
Snacks
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Strawberries
2 1/4 cup(s) · 117cal, 2p, 18c, 1f
Dinner
Crispy chik'n tenders
6 2/3 tender(s) · 381cal, 27p, 34c, 15f
Roasted almonds
1/3 cup(s) · 277cal, 10p, 4c, 22f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 7
2450cals, 170g protein, 177g net carbs, 105g fat 32g fiber per day
Breakfast
Strawberry banana protein smoothie
1/2 smoothie(s) · 194cal, 15p, 21c, 4f
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Lunch
Buffalo tofu with vegan ranch
1 1/2 serving(s) · 506cal, 23p, 9c, 42f
Couscous
1 1/4 serving(s) · 251cal, 9p, 50c, 1f
Snacks
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Strawberries
2 1/4 cup(s) · 117cal, 2p, 18c, 1f
Dinner
Crispy chik'n tenders
6 2/3 tender(s) · 381cal, 27p, 34c, 15f
Roasted almonds
1/3 cup(s) · 277cal, 10p, 4c, 22f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Grocery List (54 items)
Legumes and Legume Products
Tempeh
1/2 lbs
White beans, canned
1/2 can(s)
Firm tofu
1 1/2 lbs
Kidney beans
3/4 can
Fats and Oils
Oil
2 1/2 oz
Salad dressing
2 1/2 tbsp
Vegetables and Vegetable Products
Tomatoes
7 1/3 medium whole (2-3/5" dia)
Ketchup
1/4 cup
Bell pepper
3/4 large
Onion
7/8 medium (2-1/2" dia)
Garlic
2 3/4 clove(s)
Frozen corn kernels
3 1/3 cup
Red bell pepper
3/8 medium (approx 2-3/4" long, 2-1/2 dia.)
Cucumber
5/6 cucumber (8-1/4")
Raw celery
1 2/3 stalk, medium (7-1/2" - 8" long)
39 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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 tomatoes
238cal, 3p, 10c, 19f (per meal)
3. Cherry tomatoes
42cal, 2p, 6c, 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.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
lunch prep - 1 days
1. Veggie burger
275cal, 11p, 41c, 5f (per meal)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1 patty (71g)
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. Cooked peppers
90cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
3. 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.
snack prep - 2 days
breakfast prep - 3 days
dinner prep - 1 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (3g)
2 dash (0g)
1/2 can(s) (220g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 clove (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Brown rice
153cal, 3p, 31c, 1f (per meal)
1 1/3 dash (1g)
1/2 cup(s) (105mL)
1 1/3 dash, ground (0g)
1/4 cup (42g)
Recipe has been scaled from original by 0.22x. 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 - 1 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
32cal, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Corn
231cal, 7p, 42c, 2f (per meal)
3 1/3 cup (453g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
1. Rice cake
139cal, 3p, 28c, 1f (per meal)
4 cake (36g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Spaghetti and meatless meatballs
664cal, 31p, 100c, 11f (per meal)
1/4 jar (24 oz) (168g)
4 oz (114g)
3 meatball(s) (90g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Belizean rice & beans
543cal, 16p, 77c, 15f (per meal)
1/2 cup (135mL)
3/4 can (336g)
1/2 cup(s) (133mL)
3/4 cup (139g)
2 1/4 clove(s) (7g)
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
3/8 medium (2-1/2" dia) (41g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
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.
lunch prep - 1 days
1. Rice pilaf with meatless meatballs
558cal, 31p, 74c, 12f (per meal)
3/8 box (8 oz) (85g)
4 1/2 meatball(s) (135g)
4 1/2 cherry tomatoes (77g)
1/6 cup (16g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Simple salad with celery, cucumber & tomato
213cal, 7p, 21c, 8f (per meal)
2 1/2 tbsp (38mL)
5/6 package (5.5 oz) (129g)
5/6 cucumber (8-1/4") (251g)
5/6 medium whole (2-3/5" dia) (103g)
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Buffalo tofu with vegan ranch
506cal, 23p, 9c, 42f (per meal)
1 1/2 tbsp (23mL)
1/2 cup (119mL)
6 tbsp (90mL)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. 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. Couscous
251cal, 9p, 50c, 1f (per meal)
5/6 box (5.8 oz) (137g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 cup(s) (70g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
snack prep - 2 days
dinner prep - 2 days
1. Crispy chik'n tenders
381cal, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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