3000 calorie vegan meal plan
In just a few clicks, generate your own 3000 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 (2975cal, 216g protein, 221g net carbs, 113g fat, 54g fiber per day) cannot be customized.
Day 1
2975cal, 239g protein, 208g net carbs, 101g fat, 69g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 serving(s) (874cal, 50p, 87c, 25f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 smoothie(s) (388cal, 29p, 42c, 7f)
20 oz (566cal, 55p, 14c, 29f)
2 serving(s) (242cal, 9p, 20c, 8f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3050cal, 221g protein, 232g net carbs, 103g fat, 78g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (342cal, 18p, 5c, 28f)
2 1/2 serving(s) (525cal, 6p, 61c, 23f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
1 smoothie(s) (388cal, 29p, 42c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3000cal, 209g protein, 194g net carbs, 137g fat, 38g fiber
1 serving(s) (380cal, 13p, 50c, 11f)
4 carrot(s) (108cal, 2p, 16c, 0f)
2 1/2 serving(s) (711cal, 33p, 13c, 57f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3000cal, 209g protein, 194g net carbs, 137g fat, 38g fiber
1 serving(s) (380cal, 13p, 50c, 11f)
4 carrot(s) (108cal, 2p, 16c, 0f)
2 1/2 serving(s) (711cal, 33p, 13c, 57f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2975cal, 222g protein, 208g net carbs, 116g fat, 51g fiber
1 serving(s) (380cal, 13p, 50c, 11f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 1/2 serving(s) (441cal, 19p, 20c, 28f)
1 1/2 serving(s) (250cal, 5p, 9c, 19f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (71cal, 2p, 7c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2950cal, 190g protein, 259g net carbs, 108g fat, 47g fiber
8 cracker(s) (135cal, 2p, 18c, 6f)
1 bar (245cal, 20p, 26c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 serving(s) (441cal, 19p, 20c, 28f)
1 1/2 serving(s) (250cal, 5p, 9c, 19f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2950cal, 219g protein, 256g net carbs, 91g fat, 59g fiber
8 cracker(s) (135cal, 2p, 18c, 6f)
1 bar (245cal, 20p, 26c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
8 lettuce wrap(s) (658cal, 51p, 52c, 17f)
3 serving(s) (227cal, 5p, 16c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (62 items)
Legumes and Legume Products
Soy sauce
1/2 lbs (195mL)
Extra firm tofu
1 1/4 lbs (567g)
Firm tofu
35 oz (992g)
White beans, canned
1 can(s) (439g)
Tempeh
1 lbs (454g)
Chickpeas, canned
1 can (448g)
Peanut butter
1/2 cup (144g)
Vegetables and Vegetable Products
Fresh ginger
1 1/4 slices (1" dia) (3g)
Red onion
3/8 medium (2-1/2" dia) (45g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Romaine lettuce
7/8 head (548g)
Carrots
13 medium (782g)
Tomatoes
6 2/3 medium whole (2-3/5" dia) (822g)
Garlic
6 clove(s) (18g)
Onion
2 1/2 medium (2-1/2" dia) (285g)
Fresh parsley
3 sprigs (3g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Frozen mixed veggies
1 3/4 cup (236g)
Zucchini
6 medium (1176g)
Green onions
3 tbsp, sliced (24g)
Ketchup
1/2 cup (119g)
Bell pepper
1 small (74g)
Nut and Seed Products
Sesame seeds
1/2 oz (16g)
Walnuts
1/4 lbs (128g)
Almonds
20 almond (24g)
Sunflower kernels
2 2/3 oz (76g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Chia seeds
1/2 tbsp (7g)
Fats and Oils
Salad dressing
1/2 lbs (236mL)
Oil
3 oz (88mL)
Olive oil
1/3 cup (70mL)
Vegan mayonnaise
5 tbsp (75g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Beverages
Water
26 1/4 cup (6298mL)
Protein powder
26 1/2 scoop (1/3 cup ea) (822g)
Spices and Herbs
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Balsamic vinegar
1 tbsp (15mL)
Rosemary, dried
2 1/2 tsp (3g)
Salt
3/4 tbsp (14g)
Black pepper
1/2 oz (12g)
Dijon mustard
2 1/2 tbsp (38g)
Oregano, dried
1/2 tbsp, ground (3g)
Garlic powder
1/2 tbsp (5g)
Other
Mixed greens
12 3/4 cup (383g)
Ice cubes
2 cup (280g)
Vegan sausage
7 sausage (700g)
Frozen cauliflower
3 cup (340g)
Coleslaw mix
3 1/2 cup (315g)
Protein bar (20g protein)
2 bar (100g)
Vegan chik'n nuggets
28 nuggets (602g)
Fruits and Fruit Juices
Banana
9 medium (7" to 7-7/8" long) (1062g)
Frozen strawberries
3 cup, unthawed (447g)
Lemon juice
2 1/2 tsp (13mL)
Fruit juice
53 1/3 fl oz (1600mL)
Grapes
8 1/4 cup (759g)
Lime juice
1 1/2 tbsp (23mL)
Watermelon
16 oz (453g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 tbsp (1mL)
Barbecue sauce
4 tbsp (68g)
Baked Products
Bread
6 slice (192g)
Crackers
16 crackers (56g)
dinner prep - 1 days
1. Baked tofu
565 cals, 55p, 14c, 29f (per meal)
10 tbsp (150mL)
1 1/4 lbs (567g)
1 1/4 slices (1" dia) (3g)
1 1/4 tbsp (11g)
Recipe has been scaled from original by 0.63x. 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.
3. Tossed salad
240 cals, 9p, 20c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/4 cucumber (8-1/4") (75g)
1 hearts (500g)
1 small (5-1/2" long) (50g)
1 small whole (2-2/5" dia) (91g)
2 tbsp (30mL)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
breakfast prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Cherry tomatoes
20 cals, 1p, 3c, 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.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
lunch prep - 1 days
1. Bean & tofu goulash
875 cals, 50p, 87c, 25f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 can(s) (439g)
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Strawberry banana protein smoothie
390 cals, 29p, 42c, 7f (per meal)
1 scoop (1/3 cup ea) (31g)
1 medium (7" to 7-7/8" long) (118g)
1 1/2 cup, unthawed (224g)
10 almond (12g)
2 tbsp (30mL)
1 cup (140g)
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Easy chickpea salad
465 cals, 24p, 50c, 9f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
lunch 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. Mixed vegetables
170 cals, 8p, 22c, 1f (per meal)
1 3/4 cup (236g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Roasted rosemary sweet potatoes
525 cals, 6p, 61c, 23f (per meal)
1 2/3 sweetpotato, 5" long (350g)
2 1/2 tsp (3g)
5 tsp (25mL)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 2 days
1. Walnut crusted tofu (vegan)
710 cals, 33p, 13c, 57f (per meal)
1 1/4 lbs (567g)
13 tbsp, chopped (97g)
2 1/2 tsp (13mL)
5 clove(s) (15g)
2 1/2 tbsp (38g)
5 tbsp (75g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Peanut butter & banana breakfast sandwich
380 cals, 13p, 50c, 11f (per meal)
2 slice (64g)
1 tbsp (16g)
1 medium (7" to 7-7/8" long) (118g)
1
Toast bread if desired and spread with peanut butter.
2
Add as many slices of banana as you can and top with other half of bread. Any left over banana can be eaten on the side.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
12 medium (732g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and 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.
snack prep - 2 days
dinner prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
snack prep - 3 days
lunch prep - 2 days
1. Sesame peanut zoodles
440 cals, 19p, 20c, 28f (per meal)
1/4 tbsp (4g)
3/4 tbsp (11mL)
1 1/2 tbsp, sliced (12g)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (48g)
3/4 cup (68g)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
3. Pan roasted zucchini
250 cals, 5p, 9c, 19f (per meal)
3 medium (588g)
1 1/2 tbsp, ground (10g)
1/2 tbsp, ground (3g)
1/2 tbsp (5g)
1/2 tbsp (9g)
3 tbsp (45mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
breakfast prep - 2 days
1. Crackers
135 cals, 2p, 18c, 6f (per meal)
16 crackers (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Chik'n nuggets
770 cals, 43p, 72c, 32f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
660 cals, 51p, 52c, 17f (per meal)
8 leaf inner (48g)
1/2 lbs (227g)
4 tbsp (68g)
2 cup (180g)
1 tsp (5mL)
1 small (74g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.