7-day meal plan with recipes and a grocery list
2800 calorie vegan meal plan
2775calories
200gprotein
204gnet carbs
106gfat
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 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.Day 1
2700cals, 173g protein, 281g net carbs, 79g fat 42g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 1/2 serving(s) · 251cal, 40p, 5c, 7f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Lunch
Strawberry apple spinach salad
2 serving(s) · 335cal, 7p, 33c, 15f
Roasted cashews
1/2 cup(s) · 417cal, 10p, 20c, 32f
Dried cranberries
1/4 cup · 136cal, 0p, 31c, 0f
Snacks
Pretzels
1 1/2 serving(s) · 165cal, 4p, 33c, 1f
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Soy milk
1 3/4 cup(s) · 148cal, 12p, 4c, 8f
Dinner
Spaghetti and meatless meatballs
1/2 serving(s) · 332cal, 16p, 50c, 5f
Fruit juice
2 3/4 cup(s) · 315cal, 5p, 70c, 1f
Cherry tomatoes
6 cherry tomatoes · 21cal, 1p, 3c, 0f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 2
2850cals, 204g protein, 201g net carbs, 114g fat 50g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 1/2 serving(s) · 251cal, 40p, 5c, 7f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Lunch
Strawberry apple spinach salad
2 serving(s) · 335cal, 7p, 33c, 15f
Roasted cashews
1/2 cup(s) · 417cal, 10p, 20c, 32f
Dried cranberries
1/4 cup · 136cal, 0p, 31c, 0f
Snacks
Pretzels
1 1/2 serving(s) · 165cal, 4p, 33c, 1f
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Soy milk
1 3/4 cup(s) · 148cal, 12p, 4c, 8f
Dinner
Seitan salad
1 serving(s) · 359cal, 27p, 16c, 18f
Roasted almonds
1/4 cup(s) · 222cal, 8p, 3c, 18f
Chunky canned soup (non-creamy)
1 can(s) · 247cal, 18p, 23c, 7f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 3
2800cals, 217g protein, 217g net carbs, 91g fat 60g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 1/2 serving(s) · 251cal, 40p, 5c, 7f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Lunch
Creamy lentils and sweet potato
1 2/3 serving(s) · 768cal, 34p, 99c, 18f
Soy milk
1 1/4 cup(s) · 106cal, 9p, 3c, 6f
Snacks
Grapes
2 3/4 serving(s) · 160cal, 2p, 25c, 1f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Fruit juice
1/2 cup(s) · 57cal, 1p, 13c, 0f
Dinner
Seitan salad
1 serving(s) · 359cal, 27p, 16c, 18f
Roasted almonds
1/4 cup(s) · 222cal, 8p, 3c, 18f
Chunky canned soup (non-creamy)
1 can(s) · 247cal, 18p, 23c, 7f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 4
2750cals, 190g protein, 243g net carbs, 85g fat 65g fiber per day
Breakfast
Chocolate avocado vegan chia pudding
1 serving(s) · 344cal, 22p, 8c, 19f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Lunch
Creamy lentils and sweet potato
1 2/3 serving(s) · 768cal, 34p, 99c, 18f
Soy milk
1 1/4 cup(s) · 106cal, 9p, 3c, 6f
Snacks
Grapes
2 3/4 serving(s) · 160cal, 2p, 25c, 1f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Fruit juice
1/2 cup(s) · 57cal, 1p, 13c, 0f
Dinner
Vegan meatball sub
1 1/2 sub(s) · 702cal, 42p, 81c, 18f
Simple mixed greens and tomato salad
1 serving(s) · 76cal, 2p, 5c, 5f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 5
2800cals, 218g protein, 115g net carbs, 138g fat 59g fiber per day
Breakfast
Chocolate avocado vegan chia pudding
1 serving(s) · 344cal, 22p, 8c, 19f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Lunch
Lemon pepper tofu
14 oz · 504cal, 31p, 23c, 32f
Tomato and avocado salad
1 1/4 serving(s) · 293cal, 4p, 8c, 23f
Snacks
Roasted chickpeas
1/2 cup · 276cal, 10p, 24c, 12f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Dinner
Baked tofu
20 oz · 566cal, 55p, 14c, 29f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Soy milk
2 cup(s) · 169cal, 14p, 4c, 9f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 6
2825cals, 207g protein, 180g net carbs, 121g fat 48g fiber per day
Breakfast
Soy milk yogurt
2 container · 271cal, 12p, 39c, 7f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Lunch
Salsa verde tofu salad
1 1/2 serving(s) · 529cal, 23p, 17c, 36f
Fruit juice
1 2/3 cup(s) · 191cal, 3p, 42c, 1f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Snacks
Roasted chickpeas
1/2 cup · 276cal, 10p, 24c, 12f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Dinner
Baked tofu
20 oz · 566cal, 55p, 14c, 29f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Soy milk
2 cup(s) · 169cal, 14p, 4c, 9f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Day 7
2750cals, 192g protein, 193g net carbs, 116g fat 44g fiber per day
Breakfast
Soy milk yogurt
2 container · 271cal, 12p, 39c, 7f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Lunch
Salsa verde tofu salad
1 1/2 serving(s) · 529cal, 23p, 17c, 36f
Fruit juice
1 2/3 cup(s) · 191cal, 3p, 42c, 1f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Snacks
Roasted chickpeas
1/2 cup · 276cal, 10p, 24c, 12f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Dinner
Simple seitan
7 oz · 426cal, 53p, 23c, 13f
Cherry tomatoes
12 cherry tomatoes · 42cal, 2p, 6c, 0f
Tomato and avocado salad
1 1/4 serving(s) · 293cal, 4p, 8c, 23f
Protein Supplement
Protein shake
3 scoop · 327cal, 73p, 3c, 2f
Grocery List (58 items)
Fruits and Fruit Juices
Apples
4 1/2 medium (3" dia)
Strawberries
2 pint
Fruit juice
56 2/3 fl oz
Dried cranberries
1/2 cup
Avocados
2 3/4 avocado(s)
Grapes
5 1/2 cup
Grapefruit
3 large (approx 4-1/2" dia)
Lemon
1 small
Lime juice
2 1/2 tbsp
Beverages
Water
25 1/2 cup(s)
Almond milk, unsweetened
1/4 gallon
Protein powder
22 scoop (1/3 cup ea)
46 more items
Checks off as you shop and updates when you swap a meal.
Recipes
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
251cal, 40p, 5c, 7f (per meal)
1 1/2 cup(s) (356mL)
3/4 cup (180mL)
1/2 tbsp (3g)
1 1/2 scoop (1/3 cup ea) (47g)
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.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
snack prep - 2 days
dinner prep - 1 days
1. Spaghetti and meatless meatballs
332cal, 16p, 50c, 5f (per meal)
1/8 jar (24 oz) (84g)
2 oz (57g)
1 1/2 meatball(s) (45g)
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.
lunch prep - 2 days
1. Strawberry apple spinach salad
335cal, 7p, 33c, 15f (per meal)
6 cup(s) (180g)
4 tbsp, sliced (23g)
4 tbsp (60mL)
2 small (2-3/4" dia) (298g)
1 pint (357g)
1
Toss all ingredients together, except the vinaigrette.
2
Drizzle Vinaigrette over salad when serving.
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
4 cup(s) (120g)
6 oz (170g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
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.
snack prep - 2 days
lunch prep - 2 days
1. Creamy lentils and sweet potato
768cal, 34p, 99c, 18f (per meal)
1 cup (213g)
3 1/3 cup(s) (mL)
3 1/3 cup(s) (100g)
6 2/3 tbsp (100mL)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
1 2/3 sweetpotato, 5" long (350g)
1 2/3 medium (2-1/2" dia) (183g)
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.
breakfast prep - 2 days
1. Chocolate avocado vegan chia pudding
344cal, 22p, 8c, 19f (per meal)
2 slices (50g)
2 tbsp (12g)
4 tbsp (57g)
1 1/2 cup(s) (360mL)
1 scoop (1/3 cup ea) (31g)
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)
1 1/2 roll(s) (128g)
1/2 tbsp (2g)
3/8 cup(s) (98g)
6 meatball(s) (180g)
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.
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)
lunch prep - 1 days
1. Lemon pepper tofu
504cal, 31p, 23c, 32f (per meal)
2 tbsp (16g)
1 tbsp (15mL)
4 dash (1g)
1 small (58g)
14 oz (397g)
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 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
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.
dinner prep - 2 days
1. Baked tofu
566cal, 55p, 14c, 29f (per meal)
1 1/4 cup (300mL)
2 1/2 tbsp (23g)
2 1/2 lbs (1134g)
2 1/2 slices (1" dia) (6g)
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 1/2 tbsp (23mL)
1 hearts (500g)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
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.
lunch prep - 2 days
1. Salsa verde tofu salad
529cal, 23p, 17c, 36f (per meal)
3 slice(s) (252g)
1 tbsp (15mL)
4 1/2 cup (135g)
6 tbsp (44g)
1 tbsp (6g)
3 tbsp (48g)
6 slices (150g)
6 tbsp (90g)
1 1/2 roma tomato (120g)
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.
breakfast prep - 2 days
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 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
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.
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