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 (2775cal, 200g protein, 204g net carbs, 106g fat, 53g fiber per day) cannot be customized.
Day 1
2700cal, 173g protein, 281g net carbs, 79g fat, 42g fiber
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
2850cal, 204g protein, 201g net carbs, 114g fat, 50g fiber
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
2800cal, 217g protein, 217g net carbs, 91g fat, 60g fiber
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
2750cal, 190g protein, 243g net carbs, 85g fat, 65g fiber
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
2800cal, 218g protein, 115g net carbs, 138g fat, 59g fiber
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
2825cal, 207g protein, 180g net carbs, 121g fat, 48g fiber
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
2750cal, 192g protein, 193g net carbs, 116g fat, 44g fiber
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, 2f)
Grocery List (58 items)
Other
Vegan meatballs, frozen
7 1/2 meatball(s) (225g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Soy milk, unsweetened
10 cup (2400mL)
Nutritional yeast
3 1/2 tsp (4g)
Mixed greens
6 cup (180g)
Sub roll(s)
1 1/2 roll(s) (128g)
Cacao powder
2 tbsp (12g)
Roasted chickpeas
1 1/2 cup (170g)
Soy milk yogurt
4 container(s) (601g)
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)
Vegetables and Vegetable Products
Tomatoes
7 2/3 medium whole (2-3/5" dia) (944g)
Fresh spinach
13 1/3 cup(s) (400g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Onion
2 medium (2-1/2" dia) (221g)
Fresh ginger
2 1/2 slices (1" dia) (6g)
Carrots
1/2 medium (31g)
Romaine lettuce
1 hearts (500g)
Fruits and Fruit Juices
Fruit juice
56 2/3 fl oz (1700mL)
Apples
4 1/2 medium (3" dia) (844g)
Strawberries
2 pint (645g)
Dried cranberries
1/2 cup (80g)
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)
Beverages
Water
25 1/2 cup(s) (6044mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Almond milk, unsweetened
1/4 gallon (900mL)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Almonds
1/4 lbs (130g)
Roasted cashews
1 1/2 cup, halves and whole (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)
Snacks
Pretzels, hard, salted
3 oz (85g)
Fats and Oils
Balsamic vinaigrette
4 tbsp (60mL)
Oil
2 oz (60mL)
Salad dressing
5 tbsp (75mL)
Olive oil
2 tsp (9mL)
Legumes and Legume Products
Lentils, raw
1 cup (213g)
Soy sauce
1 1/4 cup (300mL)
Extra firm tofu
2 1/2 lbs (1134g)
Firm tofu
1 1/2 lbs (649g)
Black beans
6 tbsp (90g)
Spices and Herbs
Ground cumin
1/3 oz (9g)
Garlic powder
5 dash (2g)
Salt
5 dash (4g)
Black pepper
5 dash, ground (1g)
Lemon pepper
4 dash (1g)
dinner prep - 1 days
1. Spaghetti and meatless meatballs
330 cals, 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
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
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
1. Double chocolate almond milk protein shake
250 cals, 40p, 5c, 7f (per meal)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
3/4 cup (180mL)
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.
snack prep - 2 days
lunch prep - 2 days
1. Strawberry apple spinach salad
335 cals, 7p, 33c, 15f (per meal)
1 pint (357g)
6 cup(s) (180g)
4 tbsp, sliced (23g)
4 tbsp (60mL)
2 small (2-3/4" dia) (298g)
1
Toss all ingredients together, except the vinaigrette.
2
Drizzle Vinaigrette over salad when serving.
2. Roasted cashews
415 cals, 10p, 20c, 32f (per meal)
1/2 cup, halves and whole (69g)
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (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.
3. Chunky canned soup (non-creamy)
245 cals, 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
770 cals, 34p, 99c, 18f (per meal)
1 cup (213g)
1 2/3 sweetpotato, 5" long (350g)
3 1/3 cup(s) (mL)
3 1/3 cup(s) (100g)
1 2/3 medium (2-1/2" dia) (183g)
6 2/3 tbsp (100mL)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
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.
dinner prep - 1 days
1. Vegan meatball sub
700 cals, 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
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Chocolate avocado vegan chia pudding
345 cals, 22p, 8c, 19f (per meal)
1 1/2 cup(s) (360mL)
4 tbsp (57g)
2 tbsp (12g)
2 slices (50g)
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 - 2 days
1. Baked tofu
565 cals, 55p, 14c, 29f (per meal)
1 1/4 cup (300mL)
2 1/2 lbs (1134g)
2 1/2 slices (1" dia) (6g)
2 1/2 tbsp (23g)
Recipe has been scaled from original by 1.25x. 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. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
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 - 1 days
1. Lemon pepper tofu
505 cals, 31p, 23c, 32f (per meal)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
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
295 cals, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
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
120 cals, 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)
breakfast prep - 2 days
lunch prep - 2 days
1. Salsa verde tofu salad
530 cals, 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
425 cals, 53p, 24c, 13f (per meal)
2. 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.
3. Tomato and avocado salad
295 cals, 4p, 8c, 23f (per meal)
1 1/4 tbsp minced (19g)
1 1/4 tbsp (19mL)
5/8 avocado(s) (126g)
5/8 medium whole (2-3/5" dia) (77g)
1 tsp (5mL)
1/3 tsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
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.