2600 calorie vegan meal plan
In just a few clicks, generate your own 2600 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 (2575cal, 192g protein, 166g net carbs, 104g fat, 55g fiber per day) cannot be customized.
Day 1
2550cal, 185g protein, 200g net carbs, 90g fat, 53g fiber
3 bar(s) (357cal, 8p, 44c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz (244cal, 30p, 13c, 8f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2525cal, 205g protein, 186g net carbs, 85g fat, 46g fiber
3 bar(s) (357cal, 8p, 44c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 serving(s) (685cal, 61p, 33c, 33f)
1 1/2 serving(s) (139cal, 4p, 25c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
3 serving(s) (95cal, 4p, 12c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2625cal, 218g protein, 157g net carbs, 102g fat, 55g fiber
2 serving(s) (685cal, 61p, 33c, 33f)
1 1/2 serving(s) (139cal, 4p, 25c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
3 serving(s) (95cal, 4p, 12c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2550cal, 212g protein, 119g net carbs, 116g fat, 49g fiber
2 sausage(s) (536cal, 56p, 21c, 24f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
3 serving(s) (792cal, 54p, 37c, 39f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2650cal, 179g protein, 196g net carbs, 103g fat, 54g fiber
12 cracker(s) (203cal, 3p, 27c, 9f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 burrito(s) (523cal, 37p, 57c, 11f)
3 serving(s) (256cal, 9p, 26c, 10f)
4 oz tempeh (434cal, 33p, 15c, 23f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1 slice(s) (126cal, 4p, 13c, 6f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2600cal, 179g protein, 150g net carbs, 114g fat, 65g fiber
12 cracker(s) (203cal, 3p, 27c, 9f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 1/3 serving(s) (739cal, 45p, 37c, 32f)
4 oz tempeh (434cal, 33p, 15c, 23f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1 slice(s) (126cal, 4p, 13c, 6f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2575cal, 167g protein, 156g net carbs, 115g fat, 63g fiber
12 cracker(s) (203cal, 3p, 27c, 9f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 1/3 serving(s) (739cal, 45p, 37c, 32f)
1 1/2 serving(s) (584cal, 23p, 49c, 28f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (54 items)
Vegetables and Vegetable Products
Garlic
9 1/4 clove(s) (28g)
Fresh spinach
10 cup(s) (300g)
Potatoes
2 1/2 large (3" to 4-1/4" dia.) (923g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (792g)
Frozen green beans
4 cup (484g)
Frozen corn kernels
2 cup (272g)
Onion
1 medium (2-1/2" dia) (121g)
Green pepper
4 tbsp, chopped (37g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Brussels sprouts
6 oz (170g)
Carrots
9 3/4 medium (595g)
Broccoli
3/4 cup chopped (68g)
Bell pepper
3/4 medium (89g)
Cucumber
1 cucumber (8-1/4") (301g)
Kale leaves
2 1/4 cup, chopped (90g)
Spices and Herbs
Black pepper
1/2 tbsp, ground (3g)
Salt
1/3 oz (9g)
Ground cumin
1 3/4 tsp (4g)
Taco seasoning mix
2 2/3 tbsp (23g)
Crushed red pepper
1/4 tbsp (1g)
Fats and Oils
Olive oil
3 1/4 oz (104mL)
Oil
3 oz (91mL)
Salad dressing
1 1/3 cup (311mL)
Cereal Grains and Pasta
Seitan
29 oz (822g)
Beverages
Water
22 1/2 cup (5414mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Snacks
Small granola bar
6 bar (150g)
Fruits and Fruit Juices
Raspberries
3 1/3 cup (410g)
Avocados
2 1/3 avocado(s) (469g)
Lemon juice
1 1/3 fl oz (40mL)
Apples
1 1/2 medium (3" dia) (273g)
Other
Baked chips, any flavor
24 crips (56g)
Nutritional yeast
1/4 oz (8g)
Mixed greens
4 1/3 package (5.5 oz) (675g)
Vegan sausage
2 sausage (200g)
Legumes and Legume Products
Tempeh
34 2/3 oz (983g)
Hummus
10 tbsp (150g)
Peanut butter
6 1/4 oz (177g)
Extra firm tofu
1 1/2 block (486g)
Soy sauce
2 tsp (10mL)
Black beans
4 oz (113g)
Chickpeas, canned
3/8 can (168g)
Roasted peanuts
6 tbsp (55g)
Refried beans
1 1/3 cup (323g)
Lentils, raw
6 tbsp (72g)
Baked Products
Bread
6 slice (192g)
Crackers
36 crackers (126g)
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Baking powder
3/4 dash (0g)
Nut and Seed Products
Walnuts
1 1/4 oz (36g)
Almond butter
2 tbsp (31g)
Almonds
1 1/2 oz (46g)
Soups, Sauces, and Gravies
Salsa
3/8 jar (176g)
Sweets
Maple syrup
1 1/2 tbsp (22mL)
dinner prep - 1 days
1. Simple seitan
245 cals, 30p, 13c, 8f (per meal)
2. Basic baked potato
395 cals, 9p, 74c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
3. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
3/4 clove (2g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
6 cup(s) (180g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
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.
snack prep - 2 days
2. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
2. 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.
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 2 days
1. Garlic pepper seitan
685 cals, 61p, 33c, 33f (per meal)
4 tbsp (60mL)
1/2 cup, chopped (80g)
5 clove(s) (15g)
4 tbsp, chopped (37g)
1 lbs (454g)
4 dash, ground (1g)
2 tbsp (30mL)
2 dash (2g)
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Corn
140 cals, 4p, 25c, 1f (per meal)
2 cup (272g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 2 days
1. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Roasted tofu & veggies
790 cals, 54p, 37c, 39f (per meal)
1 1/2 block (486g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
6 oz (170g)
2 1/4 medium (137g)
3/4 cup chopped (68g)
3/4 medium (89g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
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. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Crackers
205 cals, 3p, 27c, 9f (per meal)
36 crackers (126g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
7 1/2 medium (458g)
Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. 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.
dinner prep - 2 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple vegan garlic bread
125 cals, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
3. Simple mixed greens and tomato salad
265 cals, 6p, 18c, 17f (per meal)
2/3 cup (158mL)
10 1/2 cup (315g)
1 3/4 cup cherry tomatoes (261g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Seitan & bean wrap
525 cals, 37p, 57c, 11f (per meal)
1/2 tsp (3mL)
1 tsp (1g)
4 tbsp (8g)
1 tsp (2g)
2 tbsp (32g)
4 oz (113g)
1 tortilla (approx 10" dia) (72g)
3 oz (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat. Add the seitan strips and cook until browned and crispy, a few minutes on each side.
2
Remove seitan from the pan and set aside.
3
Add the black beans, salsa, cumin, and nutritional yeast to the skillet and cook for a few minutes until warmed through.
4
On the torilla, place the mixed greens in the center and top with seitan, and then bean mixture.
5
Wrap up tortilla and serve.
6
Leftover Notes: Once ingredients have cooled you can make the burrito, wrap it in plastic wrap, freeze it, and use the microwave when ready to reheat. Alternatively you can store seitan and bean mixtures in an airtight container in the fridge then reheat and make the burrito.
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.
snack prep - 3 days
1. Chickpea blondies
170 cals, 6p, 13c, 9f (per meal)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (11g)
3/4 dash (0g)
3/4 dash (1g)
2 tbsp (31g)
3/8 can (168g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C) and spray a small square baking dish with non-stick spray.
2
Using a blender or food processor, blend chickpeas, maple syrup, and almond butter together until smooth.
3
Mix in salt and baking powder and then fold in the walnuts.
4
Optional: for more sweetness, add some of your favorite zero-calorie sweetener.
5
Spread mixture evenly in the baking pan so that it's about an inch (2.5 cm) thick. Bake for 25 minutes or until set.
6
Let cool and slice into the number of slices listed in the recipe details above. Serve.
lunch prep - 2 days
1. Tempeh taco salad bowl
740 cals, 45p, 37c, 32f (per meal)
1/2 tbsp (7mL)
1 1/3 cup (323g)
1/2 cup (144g)
1 1/3 cup (40g)
1 1/3 avocado(s) (268g)
2 2/3 tbsp (23g)
2/3 lbs (302g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
dinner prep - 1 days
1. Lentil kale salad
585 cals, 23p, 49c, 28f (per meal)
1/4 tbsp (2g)
1 1/2 cup(s) (359mL)
1/4 tbsp (1g)
1 1/2 clove(s) (5g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, slivered (10g)
1 1/2 tbsp (23mL)
2 1/4 cup, chopped (90g)
6 tbsp (72g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
