2700 calorie vegan meal plan
In just a few clicks, generate your own 2700 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 (2650cal, 205g protein, 147g net carbs, 118g fat, 45g fiber per day) cannot be customized.
Day 1
2725cal, 189g protein, 176g net carbs, 120g fat, 46g fiber
2 serving(s) (312cal, 24p, 15c, 15f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
21 oz (756cal, 46p, 35c, 47f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 1/2 serving(s) (540cal, 25p, 46c, 19f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2650cal, 221g protein, 99g net carbs, 139g fat, 31g fiber
2 serving(s) (312cal, 24p, 15c, 15f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
21 oz (756cal, 46p, 35c, 47f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2650cal, 234g protein, 86g net carbs, 134g fat, 39g fiber
2 serving(s) (312cal, 24p, 15c, 15f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2675cal, 211g protein, 134g net carbs, 127g fat, 37g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 serving(s) (186cal, 6p, 9c, 10f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
3 serving(s) (206cal, 5p, 11c, 14f)
1 bar(s) (204cal, 10p, 12c, 12f)
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2675cal, 219g protein, 131g net carbs, 117g fat, 51g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 serving(s) (186cal, 6p, 9c, 10f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/2 serving(s) (213cal, 7p, 21c, 8f)
3 serving(s) (206cal, 5p, 11c, 14f)
1 bar(s) (204cal, 10p, 12c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2675cal, 192g protein, 190g net carbs, 99g fat, 63g fiber
1 1/4 serving(s) (212cal, 6p, 31c, 6f)
1 container (136cal, 6p, 20c, 4f)
2 wrap(s) (713cal, 36p, 75c, 26f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1/2 serving(s) (172cal, 11p, 4c, 9f)
2 cup(s) (139cal, 4p, 12c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2550cal, 167g protein, 212g net carbs, 93g fat, 50g fiber
1 1/4 serving(s) (212cal, 6p, 31c, 6f)
1 container (136cal, 6p, 20c, 4f)
2 wrap(s) (713cal, 36p, 75c, 26f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1/2 serving(s) (172cal, 11p, 4c, 9f)
2 cup(s) (139cal, 4p, 12c, 1f)
8 oz (342cal, 18p, 5c, 28f)
5/6 cup rice, cooked (184cal, 4p, 41c, 0f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (54 items)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (528g)
Lemon juice
1/2 tbsp (8mL)
Lemon
4 small (232g)
Blackberries
4 cup (576g)
Vegetables and Vegetable Products
Tomatoes
14 medium whole (2-3/5" dia) (1718g)
Kale leaves
2 lbs (930g)
Onion
3 medium (2-1/2" dia) (330g)
Red bell pepper
1 1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (179g)
Garlic
1 clove (3g)
Fresh spinach
2 10oz package (524g)
Fresh ginger
2/3 oz (18g)
Ketchup
2 2/3 tbsp (45g)
Cucumber
2 2/3 cucumber (8-1/4") (806g)
Raw celery
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
Red onion
1 1/2 small (105g)
Lima beans, frozen
3/8 package (10 oz) (107g)
Fats and Oils
Oil
6 3/4 oz (205mL)
Olive oil
2 oz (66mL)
Salad dressing
1/4 lbs (127mL)
Spices and Herbs
Garlic powder
1/2 tbsp (5g)
Ground cumin
1 tbsp (6g)
Chili powder
1/4 tbsp (2g)
Salt
1 1/2 tbsp (25g)
Black pepper
1/2 tsp, ground (1g)
Lemon pepper
1/2 tbsp (3g)
Cinnamon
4 dash (1g)
Vanilla extract
1 tsp (5mL)
Legumes and Legume Products
Extra firm tofu
4 lbs (1890g)
Firm tofu
3 lbs (1418g)
Chickpeas, canned
5/8 can (280g)
Soy sauce
1 1/3 cup (319mL)
Hummus
13 tbsp (195g)
Tempeh
1 lbs (454g)
Cereal Grains and Pasta
Cornstarch
6 tbsp (48g)
Long-grain white rice
1/4 cup (51g)
Beverages
Water
21 1/2 cup(s) (5110mL)
Protein powder
21 1/2 scoop (1/3 cup ea) (667g)
Almond milk, unsweetened
3 cup (720mL)
Baked Products
Naan bread
1 1/2 piece (135g)
Bread
2 slice (64g)
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Soups, Sauces, and Gravies
Vegetable broth
1 1/2 cup(s) (mL)
Other
Soy milk, unsweetened
1/4 gallon (1039mL)
Vegan sausage
6 sausage (600g)
Frozen cauliflower
3 cup (340g)
Meatless chik'n tenders
1 1/4 lbs (556g)
Mixed greens
1 package (5.5 oz) (159g)
Soy milk yogurt
2 container(s) (301g)
Cacao powder
1 tbsp (6g)
Nut and Seed Products
Sesame seeds
2 2/3 tbsp (24g)
Chia seeds
5 tbsp (71g)
Snacks
High-protein granola bar
2 bar (80g)
Sweets
Maple syrup
2 tsp (10mL)
Breakfast Cereals
Breakfast cereal
2 1/2 serving (75g)
snack prep - 3 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.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Southwest tofu scramble
310 cals, 24p, 15c, 15f (per meal)
1 tbsp (15mL)
3/4 small (53g)
1/2 tbsp (5g)
1/2 tbsp (3g)
1/4 tbsp (2g)
1 1/2 lbs (680g)
1 1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (179g)
6 cup, chopped (240g)
1/2 tbsp (9g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Wrap the tofu in a clean towel and place something heavy on top (like a skillet) for 15 minutes.
2
While tofu drains, add all of the dried spices to a bowl and add just enough water to make a pourable sauce. Set aside.
3
Place a medium skillet over medium heat and add olive oil, onion and pepper. Cook until veggies have softened, about 5 minutes.
4
Add kale and cover for about 2 minutes to steam.
5
Meanwhile, unwrap the tofu and use a fork to break it down into bite-sized pieces.
6
Move the veggies to one side of the pan and add the tofu to the other side. Cook for about 2 minutes and then add the sauce, pouring mostly over the tofu, but a little over the veggies. As soon as the sauce is poured, stir the 2 sides of the pan together and cook for another 5-7 minutes until the tofu is lightly browned.
7
Serve.
2. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 2 days
1. Lemon pepper tofu
755 cals, 46p, 35c, 47f (per meal)
1/2 tbsp (3g)
3 tbsp (45mL)
6 tbsp (48g)
3 small (174g)
2 1/2 lbs (1191g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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)
dinner prep - 1 days
1. Spinach soup
540 cals, 25p, 46c, 19f (per meal)
1 1/4 tsp (3g)
1 1/2 cup(s) (mL)
10 oz (284g)
2 1/2 inch (2.5cm) cube (13g)
1 1/4 medium (2-1/2" dia) (138g)
2 1/2 tsp (13mL)
5/8 can (280g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Serve.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
720 cals, 58p, 31c, 38f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. 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 - 2 days
1. Baked tofu
605 cals, 59p, 14c, 31f (per meal)
1 1/3 cup (320mL)
2 2/3 lbs (1210g)
2 2/3 slices (1" dia) (6g)
2 2/3 tbsp (24g)
Recipe has been scaled from original by 1.33x. 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.
2. Roasted tomatoes
240 cals, 3p, 10c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack prep - 2 days
1. Kale chips
205 cals, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
3. Basic vegan chia pudding
185 cals, 6p, 9c, 10f (per meal)
2 tsp (10mL)
4 dash (1g)
1 tsp (5mL)
1 cup(s) (240mL)
3 tbsp (43g)
1
Mix all ingredients together in a small container. Cover and refrigerate mixture 2 hours to overnight, until chia seeds plump up. Serve.
dinner prep - 1 days
1. Crispy chik'n tenders
610 cals, 43p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. 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 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.
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. 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.
breakfast prep - 2 days
1. Breakfast cereal with almond milk
210 cals, 6p, 31c, 6f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
lunch prep - 2 days
1. Mediterranean vegan chik'n wrap
715 cals, 36p, 75c, 26f (per meal)
4 slice(s), thin/small (60g)
1 cup slices (104g)
1/2 cup (120g)
1 cup (30g)
4 tortilla (approx 7-8" dia) (196g)
10 oz (284g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 2 days
1. Chocolate avocado vegan chia pudding
170 cals, 11p, 4c, 10f (per meal)
3/4 cup(s) (180mL)
2 tbsp (28g)
1 tbsp (6g)
1 slices (25g)
1/2 scoop (1/3 cup ea) (16g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
2. Blackberries
140 cals, 4p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Olive oil drizzled lima beans
160 cals, 7p, 16c, 5f (per meal)
3/4 dash, ground (0g)
1 1/2 dash (1g)
3/8 package (10 oz) (107g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
3. White rice
185 cals, 4p, 41c, 0f (per meal)
1/4 cup (51g)
1/2 cup(s) (132mL)
1/4 tsp (2g)
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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.