3100 calorie vegan meal plan
In just a few clicks, generate your own 3100 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 (3100cals, 248g protein, 215g net carbs, 111g fat 59g fiber per day) cannot be customized.
Day 1
3100cals, 244g protein, 285g net carbs, 86g fat 52g fiber per day
2 serving(s) (420cal, 57p, 10c, 16f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 serving(s) (437cal, 25p, 44c, 13f)
4 serving(s) (282cal, 6p, 30c, 13f)
3 1/4 serving(s) (358cal, 9p, 71c, 3f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 sub(s) (783cal, 48p, 89c, 24f)
2 serving(s) (242cal, 9p, 20c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3025cals, 244g protein, 255g net carbs, 90g fat 55g fiber per day
2 serving(s) (420cal, 57p, 10c, 16f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 serving(s) (437cal, 25p, 44c, 13f)
4 serving(s) (282cal, 6p, 30c, 13f)
3 1/4 serving(s) (358cal, 9p, 71c, 3f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3125cals, 224g protein, 217g net carbs, 120g fat 69g fiber per day
2 serving(s) (413cal, 20p, 26c, 23f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 1/2 serving(s) (727cal, 50p, 62c, 20f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3075cals, 253g protein, 187g net carbs, 120g fat 54g fiber per day
2 serving(s) (413cal, 20p, 26c, 23f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 1/2 serving(s) (727cal, 50p, 62c, 20f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3125cals, 234g protein, 194g net carbs, 126g fat 68g fiber per day
2 serving(s) (413cal, 20p, 26c, 23f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 1/3 serving(s) (616cal, 42p, 28c, 31f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 serving(s) (174cal, 12p, 25c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3100cals, 258g protein, 197g net carbs, 114g fat 64g fiber per day
2 serving(s) (335cal, 53p, 7c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 1/3 serving(s) (616cal, 42p, 28c, 31f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1 pear(s) (113cal, 1p, 22c, 0f)
6 oz (257cal, 13p, 4c, 21f)
4 cup(s) (279cal, 11p, 8c, 18f)
2 serving(s) (402cal, 14p, 79c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3100cals, 276g protein, 168g net carbs, 123g fat 53g fiber per day
2 serving(s) (335cal, 53p, 7c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
26 2/3 oz (754cal, 74p, 18c, 39f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1 pear(s) (113cal, 1p, 22c, 0f)
6 oz (257cal, 13p, 4c, 21f)
4 cup(s) (279cal, 11p, 8c, 18f)
2 serving(s) (402cal, 14p, 79c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (56 items)
Cereal Grains and Pasta
Seitan
1/4 lbs (128g)
Instant couscous, flavored
1 1/3 box (5.8 oz) (219g)
Vegetables and Vegetable Products
Bell pepper
4 1/4 large (690g)
Onion
2 3/4 medium (2-1/2" dia) (307g)
Red onion
2 1/2 medium (2-1/2" dia) (290g)
Tomatoes
13 1/2 medium whole (2-3/5" dia) (1669g)
Carrots
6 medium (370g)
Romaine lettuce
4 1/2 hearts (2250g)
Cucumber
5 1/2 cucumber (8-1/4") (1656g)
Garlic
3 1/2 clove(s) (10g)
Ketchup
1/3 cup (91g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (735g)
Canned stewed tomatoes
5/6 can (~14.5 oz) (337g)
Broccoli
56 tsp chopped (106g)
Brussels sprouts
9 1/4 oz (265g)
Frozen broccoli
8 cup (728g)
Fresh ginger
1 2/3 slices (1" dia) (4g)
Fats and Oils
Oil
1/3 lbs (145mL)
Salad dressing
13 oz (379mL)
Olive oil
2 1/2 oz (75mL)
Other
Sub roll(s)
1 1/2 roll(s) (128g)
Vegan cheese, sliced
1 1/2 slice(s) (30g)
Meatless chik'n tenders
21 1/3 pieces (544g)
Smoked paprika
3 tsp (7g)
Nutritional yeast
3 tbsp (11g)
Mixed greens
9 cup (270g)
Vegan sausage
3 sausage (300g)
Soy milk, unsweetened
1/3 gallon (1140mL)
Protein powder, chocolate
4 scoop (1/3 cup ea) (124g)
Beverages
Water
31 cup(s) (7347mL)
Protein powder
28 1/2 scoop (1/3 cup ea) (884g)
Almond milk, unsweetened
6 cup (1440mL)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Firm tofu
2 1/2 lbs (1134g)
White beans, canned
1 can(s) (439g)
Vegetarian burger crumbles
5/6 package (12 oz) (283g)
Lentils, raw
1 cup (176g)
Kidney beans
5/6 can (373g)
Tempeh
1/2 lbs (227g)
Extra firm tofu
3 1/3 lbs (1512g)
Hummus
13 1/4 tbsp (203g)
Soy sauce
13 1/4 tbsp (199mL)
Fruits and Fruit Juices
Apples
4 medium (3" dia) (728g)
Pears
2 medium (356g)
Snacks
Pretzels, hard, salted
6 1/2 oz (184g)
Spices and Herbs
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Chili powder
1/4 tbsp (2g)
Ground cumin
1/4 tbsp (2g)
Salt
1/3 oz (9g)
Black pepper
3 g (3g)
Nut and Seed Products
Walnuts
1 1/4 cup, shelled (125g)
Pistachios, shelled
1/2 cup (62g)
Sesame seeds
5 tsp (15g)
Soups, Sauces, and Gravies
Vegetable broth
5/6 cup(s) (mL)
Sweets
Cocoa powder
4 tsp (7g)
dinner prep - 1 days
1. Seitan philly vegan cheesesteak
783cal, 48p, 89c, 24f (per meal)
1/4 lbs (128g)
3/4 small (56g)
3/8 medium (2-1/2" dia) (41g)
3/4 tbsp (11mL)
1 1/2 roll(s) (128g)
1 1/2 slice(s) (30g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Tossed salad
242cal, 9p, 20c, 8f (per meal)
2 tbsp (30mL)
1/4 medium (2-1/2" dia) (28g)
1 small whole (2-2/5" dia) (91g)
1 small (5-1/2" long) (50g)
1 hearts (500g)
1/4 cucumber (8-1/4") (75g)
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.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Protein shake (almond milk)
420cal, 57p, 10c, 16f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
snack prep - 2 days
2. 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. Bean & tofu goulash
437cal, 25p, 44c, 13f (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. Tomato cucumber salad
282cal, 6p, 30c, 13f (per meal)
4 tbsp (60mL)
1 small (70g)
1 cucumber (8-1/4") (301g)
2 medium whole (2-3/5" dia) (246g)
1
Mix ingredients together in a bowl and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
609cal, 43p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple salad with tomatoes and carrots
343cal, 13p, 25c, 11f (per meal)
3 1/2 hearts (1750g)
1 3/4 medium (107g)
3 1/2 medium whole (2-3/5" dia) (431g)
1/3 cup (79mL)
Recipe has been scaled from original by 1.75x. 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.
breakfast prep - 3 days
1. Smoky tofu with sweet potato hash
413cal, 20p, 26c, 23f (per meal)
1/2 cup(s) (118mL)
3 tbsp (45mL)
3 tsp (7g)
3 tbsp (11g)
1 1/2 small (105g)
1 1/2 sweetpotato, 5" long (315g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat only half of the oil in a skillet over medium heat. Add cubed sweet potato and cook until lightly browned, about 4-5 minutes.
2
Add water and cover to steam until sweet potatoes are easily pierced with a fork, 3-5 minutes.
3
Add in sliced onion and some salt and pepper. Cook until onions have softened, about 6-8 minutes. Transfer hash to a plate and wipe skillet clean.
4
Heat remaining oil to a skillet over medium heat and crumble tofu into the skillet. Stir in nutritional yeast, smoked paprika, and some salt and pepper. Cook until tofu starts to become a little crispy.
5
Plate tofu with sweet potato hash and serve.
snack prep - 3 days
2. Cucumber slices
60cal, 3p, 10c, 0f (per meal)
3 cucumber (8-1/4") (903g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Vegan chili con 'carne'
727cal, 50p, 62c, 20f (per meal)
5/6 can (~14.5 oz) (338g)
1 2/3 medium (198g)
5/6 medium (2-1/2" dia) (92g)
5/6 cup(s) (mL)
1 tsp (2g)
1 tsp (2g)
5/6 package (12 oz) (283g)
6 2/3 tbsp (80g)
5/6 can (373g)
2 1/2 clove(s) (8g)
5 tsp (25mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
1 1/4 cup cherry tomatoes (186g)
7 1/2 cup (225g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Vegan sausage
804cal, 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. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
dinner prep - 1 days
1. Basic tempeh
590cal, 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. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Roasted tofu & veggies
616cal, 42p, 29c, 31f (per meal)
2 1/3 tbsp (35mL)
56 tsp chopped (106g)
3 1/2 medium (213g)
5/8 medium (2-1/2" dia) (64g)
1 1/6 medium (139g)
9 1/3 oz (265g)
2 1/3 block (756g)
1 tsp, ground (3g)
1 tsp (7g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Double chocolate almond milk protein shake
335cal, 53p, 7c, 9f (per meal)
2 scoop (1/3 cup ea) (62g)
2 tsp (4g)
1 cup (240mL)
2 cup(s) (474mL)
Recipe has been scaled from original by 2x. 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
1. Bell pepper strips and hummus
213cal, 9p, 13c, 10f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. 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. Couscous
402cal, 14p, 79c, 1f (per meal)
1 1/3 box (5.8 oz) (219g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Olive oil drizzled broccoli
279cal, 11p, 8c, 18f (per meal)
2 2/3 tbsp (40mL)
8 cup (728g)
4 dash (2g)
4 dash (0g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Baked tofu
754cal, 74p, 18c, 39f (per meal)
13 1/3 tbsp (200mL)
5 tsp (15g)
1 2/3 slices (1" dia) (4g)
1 2/3 lbs (756g)
Recipe has been scaled from original by 0.83x. 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. 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.