2900 calorie vegan meal plan
In just a few clicks, generate your own 2900 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 (2900cals, 214g protein, 233g net carbs, 98g fat 54g fiber per day) cannot be customized.
Day 1
2875cals, 183g protein, 250g net carbs, 109g fat 41g fiber per day
1 packet(s) (241cal, 7p, 33c, 8f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 1/3 serving(s) (885cal, 42p, 134c, 14f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (434cal, 17p, 37c, 21f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
2900cals, 232g protein, 248g net carbs, 81g fat 61g fiber per day
1 packet(s) (241cal, 7p, 33c, 8f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (171cal, 6p, 17c, 6f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 1/3 serving(s) (789cal, 65p, 90c, 15f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
2850cals, 230g protein, 247g net carbs, 70g fat 77g fiber per day
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (171cal, 6p, 17c, 6f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/3 serving(s) (789cal, 65p, 90c, 15f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2875cals, 268g protein, 189g net carbs, 99g fat 40g fiber per day
9 tender(s) (514cal, 36p, 46c, 20f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (85cal, 3p, 9c, 3f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
12 oz seitan (892cal, 97p, 57c, 30f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2875cals, 210g protein, 230g net carbs, 93g fat 69g fiber per day
9 tender(s) (514cal, 36p, 46c, 20f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (85cal, 3p, 9c, 3f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (535cal, 28p, 80c, 4f)
3 serving(s) (347cal, 10p, 18c, 20f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2925cals, 186g protein, 232g net carbs, 119g fat 45g fiber per day
1 1/2 bagel(s) (286cal, 11p, 53c, 3f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 serving(s) (302cal, 10p, 30c, 14f)
2 bar (490cal, 40p, 52c, 10f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 cake(s) (240cal, 8p, 12c, 17f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container(s) (191cal, 5p, 15c, 11f)
1/2 cup (366cal, 5p, 2c, 36f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2925cals, 186g protein, 232g net carbs, 119g fat 45g fiber per day
1 1/2 bagel(s) (286cal, 11p, 53c, 3f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 serving(s) (302cal, 10p, 30c, 14f)
2 bar (490cal, 40p, 52c, 10f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 cake(s) (240cal, 8p, 12c, 17f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container(s) (191cal, 5p, 15c, 11f)
1/2 cup (366cal, 5p, 2c, 36f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (56 items)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Sunflower kernels
2 oz (57g)
Pecans
1 cup, halves (99g)
Roasted cashews
4 tbsp (34g)
Snacks
High-protein granola bar
2 bar (80g)
Large granola bar
2 bar (74g)
Rice cakes, any flavor
2 cakes (18g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Beverages
Almond milk, unsweetened
3 cup (720mL)
Water
24 1/2 cup(s) (5807mL)
Protein powder
26 scoop (1/3 cup ea) (806g)
Fats and Oils
Salad dressing
1 1/4 cup (293mL)
Oil
2 oz (60mL)
Olive oil
2 1/2 tbsp (38mL)
Vegetables and Vegetable Products
Tomatoes
11 2/3 medium whole (2-3/5" dia) (1434g)
Garlic
3 clove(s) (9g)
Shallots
1/2 shallot (57g)
Mushrooms
5 oz (141g)
Potatoes
5 oz (142g)
Frozen mixed veggies
1 1/6 package (10 oz ea) (336g)
Cucumber
2 cucumber (8-1/4") (602g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Ketchup
1/4 cup (77g)
Brussels sprouts
3/4 lbs (340g)
Cauliflower
2 head small (4" dia.) (530g)
Kale leaves
2 cup, chopped (80g)
Other
Mixed greens
4 1/2 package (5.5 oz) (715g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Vegan butter
2 1/2 tbsp (35g)
Teriyaki sauce
1/2 lbs (183mL)
Lentil pasta
2/3 lbs (302g)
Meatless chik'n tenders
18 pieces (459g)
Nutritional yeast
1/2 cup (30g)
Vegan cheese, sliced
2 slice(s) (40g)
Protein bar (20g protein)
4 bar (200g)
Almond yogurt, flavored
2 container (300g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
Cornstarch
1 tsp (3g)
Long-grain white rice
9 1/4 tbsp (108g)
Seitan
26 oz (737g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (672g)
Vegetable broth
4 1/2 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Barbecue sauce
1/2 cup (143g)
Legumes and Legume Products
Firm tofu
5 oz (142g)
Chickpeas, canned
1 can (448g)
Peanut butter
4 tbsp (64g)
Spices and Herbs
Balsamic vinegar
1/2 tbsp (8mL)
Black pepper
2 dash, ground (1g)
Salt
1 tsp (5g)
Thyme, dried
2 tsp, ground (3g)
Fruits and Fruit Juices
Grapes
5 1/4 cup (483g)
Avocados
3 avocado(s) (603g)
Lemon juice
1/2 tbsp (8mL)
Baked Products
Bread
2/3 lbs (320g)
Bagel
3 small bagel (3" dia) (207g)
snack prep - 2 days
breakfast prep - 2 days
1. Instant oatmeal with almond milk
241cal, 7p, 33c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 1 days
1. Spaghetti and meatless meatballs
885cal, 42p, 134c, 14f (per meal)
4 meatball(s) (120g)
1/3 lbs (152g)
1/3 jar (24 oz) (224g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Tofu marsala
434cal, 17p, 37c, 21f (per meal)
5 oz (142g)
1/2 tbsp (8mL)
1 clove(s) (3g)
1/2 shallot (57g)
1 tbsp (15mL)
2 1/2 oz (71g)
1/2 cup(s) (mL)
1 tsp (3g)
1 tbsp (14g)
5 oz (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a large pot and cover with water. Bring to a simmer and cook for 10-15 minutes or until potatoes are fork-tender. Drain and return potatoes to the pot. Add butter and some salt and pepper. Mash with a fork until smooth. Set mashed potatoes aside.
2
In a small bowl, mix the hot broth with the cornstarch and some salt. Stir until incorporated. Set broth mixture aside.
3
Heat just half of the oil in a skillet over medium-high heat. Add the tofu and some salt and pepper. Cook, stirring occasionally until crisp, 4-6 minutes. Transfer tofu to a plate.
4
Heat remaining oil in the same skillet. Add mushrooms and shallot and cook 3-5 until mushrooms begin to brown. Add garlic and cook another minute until fragrant.
5
Add broth and balsamic vinegar. Bring to a simmer and cook until thickened, about 3-5 minutes.
6
Return tofu to the skillet and bring to a simmer. Season to taste with some salt and pepper.
7
Serve tofu marsala with mashed potatoes.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
789cal, 65p, 90c, 15f (per meal)
9 1/3 tbsp (108g)
1 1/6 package (10 oz ea) (336g)
6 1/4 tbsp (93mL)
3 1/2 tsp (17mL)
14 oz (397g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Lentil pasta
673cal, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple salad with celery, cucumber & tomato
171cal, 6p, 17c, 6f (per meal)
1 1/3 cucumber (8-1/4") (401g)
1 1/3 medium whole (2-3/5" dia) (164g)
1 1/3 package (5.5 oz) (207g)
2 2/3 stalk, medium (7-1/2" - 8" long) (107g)
4 tbsp (60mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
breakfast prep - 3 days
1. Avocado toast
336cal, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
snack prep - 3 days
1. Protein shake (almond milk)
105cal, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Avocado
176cal, 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.
3. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Teriyaki seitan wings
892cal, 97p, 57c, 30f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
lunch prep - 2 days
1. Crispy chik'n tenders
514cal, 36p, 46c, 20f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
2/3 cucumber (8-1/4") (201g)
2/3 medium whole (2-3/5" dia) (82g)
2/3 package (5.5 oz) (103g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
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.
dinner prep - 1 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Roasted brussels sprouts
347cal, 10p, 18c, 20f (per meal)
1 1/2 tbsp (23mL)
3/4 lbs (340g)
2 dash, ground (1g)
3 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
breakfast prep - 2 days
1. Small toasted bagel with 'butter'
286cal, 11p, 53c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
3. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Grilled 'cheese' with mushrooms
302cal, 10p, 30c, 14f (per meal)
1 slice(s) (20g)
1/2 cup, chopped (35g)
1/2 tbsp (8mL)
1 tsp, ground (1g)
2 slice(s) (64g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (per meal)
1 can (448g)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
snack prep - 2 days
1. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
