2800 calorie vegan meal plan
In just a few clicks, generate your own 2800 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 (2775cals, 200g protein, 204g net carbs, 106g fat 53g fiber per day) cannot be customized.
Day 1
2700cals, 173g protein, 281g net carbs, 79g fat 42g fiber per day
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 serving(s) (335cal, 7p, 33c, 15f)
1/4 cup (136cal, 0p, 31c, 0f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 3/4 cup(s) (315cal, 5p, 70c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2850cals, 204g protein, 201g net carbs, 114g fat 50g fiber per day
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 serving(s) (335cal, 7p, 33c, 15f)
1/4 cup (136cal, 0p, 31c, 0f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
2800cals, 217g protein, 217g net carbs, 91g fat 60g fiber per day
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 2/3 serving(s) (768cal, 34p, 99c, 18f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
2 3/4 serving(s) (160cal, 2p, 25c, 1f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 can(s) (247cal, 18p, 23c, 7f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2750cals, 190g protein, 243g net carbs, 85g fat 65g fiber per day
1 serving(s) (344cal, 22p, 8c, 19f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 2/3 serving(s) (768cal, 34p, 99c, 18f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
2 3/4 serving(s) (160cal, 2p, 25c, 1f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2800cals, 218g protein, 115g net carbs, 138g fat 59g fiber per day
1 serving(s) (344cal, 22p, 8c, 19f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
14 oz (504cal, 31p, 23c, 32f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
20 oz (566cal, 55p, 14c, 29f)
2 cup(s) (169cal, 14p, 4c, 9f)
1 serving(s) (98cal, 4p, 7c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2825cals, 207g protein, 180g net carbs, 121g fat 48g fiber per day
1 1/2 serving(s) (529cal, 23p, 17c, 36f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
20 oz (566cal, 55p, 14c, 29f)
2 cup(s) (169cal, 14p, 4c, 9f)
1 serving(s) (98cal, 4p, 7c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2750cals, 192g protein, 193g net carbs, 116g fat 44g fiber per day
1 1/2 serving(s) (529cal, 23p, 17c, 36f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
7 oz (426cal, 53p, 23c, 13f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (58 items)
Other
Soy milk, unsweetened
10 cup(s) (mL)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Vegan meatballs, frozen
7 1/2 meatball(s) (225g)
Nutritional yeast
3 1/2 tsp (4g)
Cacao powder
2 tbsp (12g)
Mixed greens
6 cup (180g)
Sub roll(s)
1 1/2 roll(s) (128g)
Roasted chickpeas
1 1/2 cup (170g)
Soy milk yogurt
4 container(s) (601g)
Snacks
Pretzels, hard, salted
3 oz (85g)
Fruits and Fruit Juices
Strawberries
2 pint (645g)
Apples
4 1/2 medium (3" dia) (844g)
Dried cranberries
1/2 cup (80g)
Fruit juice
56 2/3 fl oz (1700mL)
Avocados
2 3/4 avocado(s) (552g)
Grapes
5 1/2 cup (506g)
Lime juice
2 1/2 tbsp (38mL)
Lemon
1 small (58g)
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Almonds
1/4 lbs (130g)
Roasted cashews
1 1/2 cup (206g)
Coconut milk, canned
6 3/4 tbsp (101mL)
Chia seeds
4 tbsp (57g)
Sesame seeds
2 1/2 tbsp (23g)
Roasted pumpkin seeds, unsalted
1/4 lbs (103g)
Sweets
Cocoa powder
1 1/2 tbsp (8g)
Beverages
Almond milk, unsweetened
1/4 gallon (900mL)
Water
25 1/2 cup(s) (6044mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Fats and Oils
Balsamic vinaigrette
4 tbsp (60mL)
Salad dressing
5 tbsp (75mL)
Oil
2 oz (60mL)
Olive oil
2 tsp (9mL)
Vegetables and Vegetable Products
Fresh spinach
13 1/3 cup(s) (400g)
Tomatoes
7 2/3 medium whole (2-3/5" dia) (944g)
Onion
2 medium (2-1/2" dia) (221g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Fresh ginger
2 1/2 slices (1" dia) (6g)
Romaine lettuce
1 hearts (500g)
Carrots
1/2 medium (31g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Seitan
13 oz (369g)
Cornstarch
2 tbsp (16g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (182g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
3 1/3 cup(s) (mL)
Salsa verde
3 tbsp (48g)
Spices and Herbs
Ground cumin
1/3 oz (9g)
Black pepper
5 dash, ground (1g)
Salt
5 dash (4g)
Garlic powder
5 dash (2g)
Lemon pepper
4 dash (1g)
Legumes and Legume Products
Lentils, raw
1 cup (213g)
Firm tofu
1 1/2 lbs (649g)
Extra firm tofu
2 1/2 lbs (1134g)
Soy sauce
1 1/4 cup (300mL)
Black beans
6 tbsp (90g)
snack prep - 2 days
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
251cal, 40p, 5c, 7f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
1/2 tbsp (3g)
3/4 cup (180mL)
1 1/2 cup(s) (356mL)
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.
lunch prep - 2 days
1. Strawberry apple spinach salad
335cal, 7p, 33c, 15f (per meal)
2 small (2-3/4" dia) (298g)
4 tbsp (60mL)
4 tbsp, sliced (23g)
6 cup(s) (180g)
1 pint (357g)
1
Toss all ingredients together, except the vinaigrette.
2
Drizzle Vinaigrette over salad when serving.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Spaghetti and meatless meatballs
332cal, 16p, 50c, 5f (per meal)
1 1/2 meatball(s) (45g)
2 oz (57g)
1/8 jar (24 oz) (84g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
3. Cherry tomatoes
21cal, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
3. Chunky canned soup (non-creamy)
247cal, 18p, 23c, 7f (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.
lunch prep - 2 days
1. Creamy lentils and sweet potato
768cal, 34p, 99c, 18f (per meal)
1 1/4 tsp (3g)
2 1/2 tsp (13mL)
6 2/3 tbsp (100mL)
1 2/3 medium (2-1/2" dia) (183g)
3 1/3 cup(s) (100g)
3 1/3 cup(s) (mL)
1 2/3 sweetpotato, 5" long (350g)
1 cup (213g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
snack prep - 2 days
breakfast prep - 2 days
1. Chocolate avocado vegan chia pudding
344cal, 22p, 8c, 19f (per meal)
1 scoop (1/3 cup ea) (31g)
1 1/2 cup(s) (360mL)
4 tbsp (57g)
2 tbsp (12g)
2 slices (50g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Lemon pepper tofu
504cal, 31p, 23c, 32f (per meal)
14 oz (397g)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
1 small (58g)
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. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 3 days
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Baked tofu
566cal, 55p, 14c, 29f (per meal)
2 1/2 lbs (1134g)
2 1/2 slices (1" dia) (6g)
2 1/2 tbsp (23g)
1 1/4 cup (300mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
lunch prep - 2 days
1. Salsa verde tofu salad
529cal, 23p, 17c, 36f (per meal)
1 1/2 roma tomato (120g)
3 tbsp (48g)
1 tbsp (6g)
6 tbsp (90g)
6 tbsp (44g)
6 slices (150g)
4 1/2 cup (135g)
1 tbsp (15mL)
3 slice(s) (252g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 1 days
1. Simple seitan
426cal, 53p, 24c, 13f (per meal)
2. 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.
3. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.