2500 calorie vegan meal 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.
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 (2475cal, 176g protein, 207g net carbs, 88g fat, 38g fiber per day) cannot be customized.
Day 1
2475cal, 179g protein, 159g net carbs, 105g fat, 46g fiber
1 burger (275cal, 11p, 41c, 5f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
8 oz (590cal, 48p, 16c, 30f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 tomato(es) (238cal, 3p, 10c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2375cal, 178g protein, 211g net carbs, 72g fat, 42g fiber
2 can(s) (494cal, 36p, 46c, 14f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 serving(s) (437cal, 25p, 44c, 13f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2550cal, 196g protein, 269g net carbs, 64g fat, 30g fiber
1 serving(s) (664cal, 31p, 100c, 11f)
1 cup(s) (85cal, 7p, 2c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2500cal, 182g protein, 212g net carbs, 84g fat, 38g fiber
1 1/2 serving(s) (543cal, 16p, 77c, 15f)
2 3/4 cup(s) (233cal, 19p, 6c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2500cal, 158g protein, 243g net carbs, 78g fat, 45g fiber
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
1 1/2 serving(s) (543cal, 16p, 77c, 15f)
2 3/4 cup(s) (233cal, 19p, 6c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2450cal, 170g protein, 177g net carbs, 105g fat, 32g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 serving(s) (506cal, 23p, 9c, 42f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2450cal, 170g protein, 177g net carbs, 105g fat, 32g fiber
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 serving(s) (506cal, 23p, 9c, 42f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (54 items)
Vegetables and Vegetable Products
Tomatoes
7 1/3 medium whole (2-3/5" dia) (900g)
Bell pepper
3/4 large (123g)
Ketchup
1/4 cup (74g)
Garlic
2 3/4 clove(s) (8g)
Onion
7/8 medium (2-1/2" dia) (96g)
Frozen corn kernels
3 1/3 cup (453g)
Red bell pepper
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
Cucumber
5/6 cucumber (8-1/4") (251g)
Raw celery
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Fats and Oils
Oil
2 1/2 oz (76mL)
Salad dressing
2 1/2 tbsp (38mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Firm tofu
1 1/2 lbs (695g)
White beans, canned
1/2 can(s) (220g)
Kidney beans
3/4 can (336g)
Beverages
Water
22 cup (5299mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Other
Soy milk yogurt
6 container(s) (902g)
Soy milk, unsweetened
10 cup (2359mL)
Veggie burger patty
1 patty (71g)
Mixed greens
1 package (5.5 oz) (158g)
Vegan meatballs, frozen
7 1/2 meatball(s) (225g)
Vegan sausage
4 sausage (400g)
Snow peas
1/6 cup (16g)
Ice cubes
1 cup (140g)
Vegan ranch
6 tbsp (90mL)
Meatless chik'n tenders
13 1/3 pieces (340g)
Nut and Seed Products
Almonds
1/2 lbs (235g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Coconut milk, canned
1/2 cup (134mL)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Cereal Grains and Pasta
Instant couscous, flavored
1 box (5.8 oz) (178g)
Brown rice
1/4 cup (42g)
Uncooked dry pasta
4 oz (114g)
Long-grain white rice
3/4 cup (139g)
Baked Products
Hamburger buns
1 bun(s) (51g)
Spices and Herbs
Salt
1 1/2 dash (1g)
Black pepper
1 1/2 dash, ground (0g)
Fresh thyme
2 dash (0g)
Paprika
1/2 tbsp (3g)
Snacks
Pretzels, hard, salted
1 1/2 oz (43g)
Rice cakes, any flavor
12 cake (108g)
Small granola bar
2 bar (50g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pasta sauce
1/4 jar (24 oz) (168g)
Frank's red hot sauce
1/2 cup (120mL)
Fruits and Fruit Juices
Raisins
3/4 cup, packed (124g)
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Strawberries
4 1/2 cup, whole (648g)
Apples
2 medium (3" dia) (364g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/8 box (8 oz) (85g)
dinner prep - 1 days
1. Basic tempeh
590 cals, 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
240 cals, 3p, 10c, 19f (per meal)
3. Cherry tomatoes
40 cals, 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
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 1 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. Cooked peppers
90 cals, 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
150 cals, 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.
dinner prep - 1 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 can(s) (220g)
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
155 cals, 3p, 31c, 1f (per meal)
1/4 cup (42g)
1 1/3 dash (1g)
1/2 cup(s) (106mL)
1 1/3 dash, ground (0g)
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)
495 cals, 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
30 cals, 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.
snack prep - 3 days
1. Rice cake
140 cals, 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
665 cals, 31p, 100c, 11f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
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.
lunch prep - 2 days
1. Vegan sausage
535 cals, 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
230 cals, 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.
dinner prep - 2 days
1. Belizean rice & beans
545 cals, 16p, 77c, 15f (per meal)
2 1/4 clove(s) (7g)
3/8 medium (2-1/2" dia) (41g)
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
3/4 cup (139g)
1/2 cup(s) (135mL)
3/4 can (336g)
1/2 cup (135mL)
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
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.
lunch prep - 1 days
1. Rice pilaf with meatless meatballs
560 cals, 31p, 74c, 12f (per meal)
1/6 cup (16g)
4 1/2 cherry tomatoes (77g)
4 1/2 meatball(s) (135g)
3/8 box (8 oz) (85g)
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
215 cals, 7p, 21c, 8f (per meal)
5/6 package (5.5 oz) (129g)
2 1/2 tbsp (38mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 cucumber (8-1/4") (251g)
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.
breakfast prep - 2 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
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.
lunch prep - 2 days
1. Buffalo tofu with vegan ranch
505 cals, 23p, 9c, 42f (per meal)
6 tbsp (90mL)
1 1/3 lbs (595g)
1/2 cup (119mL)
1 1/2 tbsp (23mL)
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
250 cals, 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.
snack prep - 2 days
dinner prep - 2 days
1. Crispy chik'n tenders
380 cals, 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.
