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 (2975cals, 220g protein, 251g net carbs, 97g fat 54g fiber per day) cannot be customized.
Day 1
2975cals, 237g protein, 195g net carbs, 117g fat 47g fiber per day
2 ball(s) (270cal, 13p, 4c, 21f)
1 container(s) (191cal, 5p, 15c, 11f)
21 oz (756cal, 46p, 35c, 47f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
2 kiwi (94cal, 2p, 16c, 1f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
2 container (271cal, 12p, 39c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
2975cals, 263g protein, 214g net carbs, 94g fat 56g fiber per day
2 ball(s) (270cal, 13p, 4c, 21f)
1 container(s) (191cal, 5p, 15c, 11f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
2 kiwi (94cal, 2p, 16c, 1f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
2 container (271cal, 12p, 39c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3025cals, 192g protein, 275g net carbs, 100g fat 60g fiber per day
2 ball(s) (270cal, 13p, 4c, 21f)
1 container(s) (191cal, 5p, 15c, 11f)
1 serving(s) (505cal, 33p, 61c, 4f)
1 1/2 serving(s) (226cal, 1p, 26c, 13f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 1/2 serving(s) (541cal, 23p, 73c, 12f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
1 piece(s) (262cal, 9p, 43c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
2975cals, 192g protein, 325g net carbs, 73g fat 61g fiber per day
1/2 serving(s) (251cal, 17p, 31c, 5f)
3 serving(s) (171cal, 1p, 37c, 0f)
1 serving(s) (505cal, 33p, 61c, 4f)
1 1/2 serving(s) (226cal, 1p, 26c, 13f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 1/2 serving(s) (541cal, 23p, 73c, 12f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
1 piece(s) (262cal, 9p, 43c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
2950cals, 205g protein, 265g net carbs, 93g fat 60g fiber per day
1/2 serving(s) (251cal, 17p, 31c, 5f)
3 serving(s) (171cal, 1p, 37c, 0f)
1 2/3 serving(s) (463cal, 29p, 65c, 2f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 piece(s) (262cal, 9p, 43c, 5f)
6 oz tempeh (651cal, 49p, 22c, 34f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
2975cals, 225g protein, 240g net carbs, 100g fat 52g fiber per day
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 2/3 serving(s) (463cal, 29p, 65c, 2f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 2/3 serving(s) (571cal, 51p, 27c, 28f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
2975cals, 225g protein, 240g net carbs, 104g fat 41g fiber per day
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 2/3 serving(s) (736cal, 38p, 110c, 12f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 2/3 serving(s) (571cal, 51p, 27c, 28f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (58 items)
Legumes and Legume Products
Firm tofu
1 3/4 lbs (784g)
Chickpeas, canned
2 1/2 can (1120g)
Lentils, raw
2 1/2 cup (480g)
Soy sauce
1/2 tbsp (8mL)
Peanut butter
3 tbsp (48g)
Tempeh
6 oz (170g)
Spices and Herbs
Lemon pepper
1/4 tbsp (2g)
Salt
1 oz (27g)
Apple cider vinegar
1/2 tbsp (8g)
Cinnamon
1 tsp (3g)
Black pepper
1/2 tsp, ground (1g)
Basil, dried
1/4 tbsp, ground (1g)
Fats and Oils
Oil
1 oz (35mL)
Salad dressing
2/3 lbs (304mL)
Olive oil
1/4 lbs (133mL)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
Wild rice, raw
1/2 cup (80g)
Seitan
13 1/3 oz (378g)
Uncooked dry pasta
5 oz (143g)
Fruits and Fruit Juices
Lemon
1 1/2 small (87g)
Kiwi
4 fruit (276g)
Lemon juice
1/4 cup (56mL)
Banana
4 medium (7" to 7-7/8" long) (472g)
Applesauce
6 to-go container (~4 oz) (732g)
Vegetables and Vegetable Products
Red onion
1 1/2 small (105g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Tomatoes
4 1/4 medium whole (2-3/5" dia) (518g)
Garlic
14 2/3 clove(s) (44g)
Kale leaves
2 1/2 lbs (1117g)
Beets, precooked (canned or refrigerated)
6 beet(s) (300g)
Frozen mixed veggies
2 1/2 cup (338g)
Green pepper
1/4 cup, chopped (31g)
Onion
6 3/4 tbsp, chopped (67g)
Frozen broccoli
3/8 package (118g)
Other
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Soy milk yogurt
4 container(s) (601g)
Almond flour
3 tbsp (21g)
Almond yogurt, flavored
3 container (450g)
Vegan sausage
2 sausage (200g)
Soy milk, unsweetened
6 cup(s) (mL)
Lentil pasta
1/2 lbs (227g)
Mixed greens
14 1/4 cup (428g)
Nutritional yeast
2 1/2 tbsp (9g)
Sweets
Cocoa powder
1 tbsp (5g)
Maple syrup
2 tsp (10mL)
Beverages
Almond milk, unsweetened
2 1/2 cup (590mL)
Water
2 gallon (7718mL)
Protein powder
1 3/4 lbs (808g)
Soups, Sauces, and Gravies
Vegetable broth
13 1/3 cup(s) (mL)
Pasta sauce
1/2 jar (24 oz) (336g)
Nut and Seed Products
Almond butter
6 tbsp (94g)
Mixed nuts
1/2 cup (67g)
Pistachios, shelled
1/2 cup (62g)
Almonds
6 tbsp, whole (54g)
Baked Products
Naan bread
4 piece(s) (360g)
Snacks
Rice cakes, any flavor
8 cake (72g)
Plantain chips
3 oz (85g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
lunch prep - 1 days
1. Lemon pepper tofu
756cal, 46p, 35c, 47f (per meal)
1 1/3 lbs (595g)
1/4 tbsp (2g)
1 1/2 tbsp (23mL)
3 tbsp (24g)
1 1/2 small (87g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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 cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
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 - 2 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.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Chickpea & kale soup
682cal, 34p, 70c, 18f (per meal)
2 1/2 can (1120g)
2 1/2 tsp (13mL)
5 clove(s) (15g)
10 cup(s) (mL)
5 cup, chopped (200g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 3 days
1. Almond protein balls
270cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
lunch prep - 1 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
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.
3. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 2 days
1. Harvest beet bowl
541cal, 23p, 73c, 12f (per meal)
3 tbsp (45mL)
1/2 tbsp (8g)
3 clove(s) (9g)
1 1/2 tbsp (23mL)
6 oz (170g)
6 beet(s) (300g)
1/2 cup (96g)
1/2 cup (80g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook wild rice and lentils according to package instructions. Drain, if needed, and set aside.
2
Heat oil in a saucepan over medium heat. Add garlic and cook for 1 minute until fragrant. Add kale and cook for 3-5 minutes until wilted.
3
Stir the lentils and rice in with the kale, mixing everything together. Cook for 2-3 minutes until heated through. Turn off the heat and stir in lemon juice. Season with salt and pepper to taste.
4
In a small bowl, toss the quartered beets with apple cider vinegar. Season with salt and pepper.
5
Serve the rice and lentil mixture topped with the beets. Enjoy!
snack prep - 2 days
1. Rice cake
139cal, 3p, 28c, 1f (per meal)
4 cake (36g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days
1. Lentil pasta
505cal, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Tomato cucumber salad
141cal, 3p, 15c, 6f (per meal)
2 tbsp (30mL)
1/2 small (35g)
1/2 cucumber (8-1/4") (151g)
1 medium whole (2-3/5" dia) (123g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
3. Plantain chips
226cal, 1p, 26c, 13f (per meal)
3 oz (85g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
breakfast prep - 2 days
1. Cinnamon banana almond protein oats
251cal, 17p, 31c, 5f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 scoop (1/3 cup ea) (16g)
6 tbsp (90mL)
4 tbsp (20g)
1 tsp (5mL)
4 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a microwave-safe bowl, mix together the oats, protein powder, cinnamon, maple syrup, and almond milk.
2
Microwave for about 1-1.5 minutes.
3
Top with banana slices.
4
Serve.
2. Applesauce
171cal, 1p, 37c, 0f (per meal)
3 to-go container (~4 oz) (366g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
snack prep - 3 days
1. Kale chips
275cal, 6p, 15c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
lunch prep - 2 days
1. Lentil and veggie soup
463cal, 29p, 65c, 2f (per meal)
2 1/2 cup (338g)
1 2/3 clove(s) (5g)
5 tsp (6g)
1 2/3 cup, chopped (67g)
3 1/3 cup(s) (mL)
13 1/3 tbsp (160g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
3. Simple mixed greens and tomato salad
151cal, 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.
dinner prep - 1 days
1. Peanut tempeh
651cal, 49p, 22c, 34f (per meal)
3/4 tbsp (3g)
1/2 tbsp (8mL)
3/4 tbsp (11mL)
3 tbsp (48g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
dinner prep - 2 days
1. Garlic pepper seitan
571cal, 51p, 27c, 28f (per meal)
1/4 tsp (1g)
5 tsp (25mL)
1/2 tsp, ground (1g)
13 1/3 oz (378g)
1/4 cup, chopped (31g)
4 clove(s) (13g)
6 2/3 tbsp, chopped (67g)
1/4 cup (50mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
736cal, 38p, 110c, 12f (per meal)
1 tsp, ground (1g)
1/4 cup (50mL)
1/4 dash (0g)
5/6 clove(s) (3g)
3/8 package (118g)
3/8 package (16 oz) (189g)
5 oz (143g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (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.