3200 calorie vegan meal plan
In just a few clicks, generate your own 3200 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 (3175cals, 228g protein, 195g net carbs, 138g fat 62g fiber per day) cannot be customized.
Day 1
3075cals, 228g protein, 170g net carbs, 139g fat 56g fiber per day
1 serving(s) (169cal, 5p, 24c, 5f)
1 container(s) (191cal, 5p, 15c, 11f)
2 patties (166cal, 18p, 6c, 6f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 cucumber (60cal, 3p, 10c, 0f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 slice(s) (146cal, 7p, 15c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 serving(s) (1065cal, 62p, 35c, 67f)
1/2 pita bread(s) (39cal, 1p, 7c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3250cals, 246g protein, 228g net carbs, 120g fat 65g fiber per day
1 serving(s) (169cal, 5p, 24c, 5f)
1 container(s) (191cal, 5p, 15c, 11f)
2 patties (166cal, 18p, 6c, 6f)
2 wrap(s) (944cal, 58p, 97c, 25f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 slice(s) (146cal, 7p, 15c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3150cals, 242g protein, 153g net carbs, 154g fat 48g fiber per day
6 skewers (699cal, 57p, 16c, 42f)
4 serving(s) (282cal, 6p, 30c, 13f)
1 packet(s) (241cal, 7p, 33c, 8f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3150cals, 241g protein, 244g net carbs, 102g fat 75g fiber per day
3 serving(s) (803cal, 42p, 120c, 6f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
1 packet(s) (241cal, 7p, 33c, 8f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
21 1/3 oz (603cal, 59p, 14c, 31f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3225cals, 228g protein, 161g net carbs, 155g fat 70g fiber per day
2 1/2 serving(s) (517cal, 25p, 32c, 29f)
1 orange(s) (85cal, 1p, 16c, 0f)
10 1/2 oz tofu (566cal, 27p, 53c, 26f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 serving(s) (785cal, 48p, 19c, 50f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3225cals, 210g protein, 207g net carbs, 143g fat 68g fiber per day
2 1/2 serving(s) (517cal, 25p, 32c, 29f)
1 orange(s) (85cal, 1p, 16c, 0f)
10 1/2 oz tofu (566cal, 27p, 53c, 26f)
2 1/2 serving(s) (398cal, 18p, 12c, 21f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 1/2 serving(s) (735cal, 31p, 33c, 47f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3200cals, 201g protein, 199g net carbs, 155g fat 54g fiber per day
2 1/2 serving(s) (517cal, 25p, 32c, 29f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 sandwich(es) (496cal, 15p, 50c, 24f)
2 1/2 serving(s) (451cal, 21p, 6c, 36f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 1/2 serving(s) (735cal, 31p, 33c, 47f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (63 items)
Legumes and Legume Products
Hummus
16 1/2 oz (467g)
Soy sauce
3/4 lbs (285mL)
Peanut butter
1/2 lbs (224g)
Tempeh
1 1/4 lbs (567g)
Chickpeas, canned
1/2 cup(s) (120g)
Extra firm tofu
1 1/3 lbs (605g)
Firm tofu
3 lbs (1340g)
Baked Products
Bread
5 slice (160g)
Pita bread
2 1/2 pita, small (4" dia) (70g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Pistachios, shelled
1 cup (123g)
Sesame seeds
1 oz (29g)
Chia seeds
2 1/2 tsp (12g)
Sunflower kernels
2 1/2 oz (71g)
Fruits and Fruit Juices
Fruit juice
42 2/3 fl oz (1280mL)
Lemon juice
2 tbsp (30mL)
Canned black olives
9 large olives (40g)
Avocados
1 avocado(s) (201g)
Lime juice
4 tbsp (60mL)
Orange
3 2/3 orange (567g)
Beverages
Almond milk, unsweetened
2 1/2 cup (600mL)
Water
25 cup(s) (6016mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Flavored instant oatmeal
2 packet (86g)
Other
Almond yogurt, flavored
2 container (300g)
Vegan breakfast sausage patties
4 patties (152g)
Nutritional yeast
2 1/3 oz (66g)
Mixed greens
10 1/2 cup (315g)
Vegan chik'n strips
15 1/2 oz (439g)
Coleslaw mix
4 1/2 cup (405g)
Skewer(s)
6 skewer(s) (6g)
Sesame oil
2 1/2 tbsp (38mL)
Soy milk, unsweetened
1/2 gallon (1800mL)
Smoked paprika
3 3/4 tsp (9g)
Sriracha chili sauce
1 1/2 tbsp (23g)
Vegan ranch
4 tbsp (60mL)
Vegan cheese, sliced
3 slice(s) (60g)
Vegetables and Vegetable Products
Cucumber
2 cucumber (8-1/4") (602g)
Tomatoes
8 medium whole (2-3/5" dia) (971g)
Onion
1/2 small (35g)
Fresh spinach
8 cup(s) (240g)
Bell pepper
3 1/3 large (550g)
Fresh ginger
1/4 oz (8g)
Red onion
3 small (201g)
Garlic
14 clove(s) (42g)
Collard greens
3 1/2 lbs (1644g)
Cauliflower
3 head small (4" dia.) (795g)
Sweet potatoes
2 sweetpotato, 5" long (394g)
Green onions
5 tbsp, sliced (40g)
Zucchini
5 medium (980g)
Fats and Oils
Salad dressing
1/2 lbs (244mL)
Oil
6 2/3 oz (202mL)
Spices and Herbs
Thyme, dried
1/4 tbsp, leaves (1g)
Paprika
1/4 tbsp (2g)
Salt
1/2 tbsp (10g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
Cornstarch
1/4 cup (36g)
Soups, Sauces, and Gravies
Barbecue sauce
8 fl oz (283g)
Frank's red hot sauce
4 tbsp (60mL)
Snacks
Pretzels, hard, salted
2 oz (57g)
Sweets
Sugar
3 tbsp (39g)
snack prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
breakfast prep - 2 days
1. Breakfast cereal with almond milk
169cal, 5p, 24c, 5f (per meal)
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Vegan breakfast sausage patties
166cal, 18p, 6c, 6f (per meal)
4 patties (152g)
1
Cook patties according to package instructions. Serve.
lunch prep - 1 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. 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 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.
3. Cucumber slices
60cal, 3p, 10c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Mediterranean chik'n salad with lemon hummus dressing
1065cal, 62p, 35c, 67f (per meal)
1/2 cup(s) (120g)
1/2 lbs (213g)
1/4 tbsp, leaves (1g)
1/4 tbsp (2g)
3 tbsp (45mL)
1 1/2 tbsp (23mL)
1/2 small (35g)
3/4 cup cherry tomatoes (112g)
9 large olives (40g)
2 1/4 cup (68g)
1/4 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix hummus and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n strips for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
2. Pita bread
39cal, 1p, 7c, 0f (per meal)
1/2 pita, small (4" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 2 days
1. Seitan salad
718cal, 54p, 33c, 35f (per meal)
3/4 lbs (340g)
8 cup(s) (240g)
24 cherry tomatoes (408g)
1 avocado(s) (201g)
4 tbsp (60mL)
4 tsp (5g)
4 tsp (20mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 1 days
1. Bbq tempeh wrap
944cal, 58p, 97c, 25f (per meal)
1 small (74g)
1 tsp (5mL)
2 tortilla (approx 7-8" dia) (98g)
2 cup (180g)
4 tbsp (68g)
1/2 lbs (227g)
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 wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chik'n satay with peanut sauce
699cal, 57p, 16c, 42f (per meal)
6 skewer(s) (6g)
1 inch (2.5cm) cube (5g)
1/2 lbs (227g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
2 tbsp (32g)
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
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.
breakfast prep - 2 days
snack 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.
dinner prep - 1 days
1. Baked tofu
603cal, 59p, 14c, 31f (per meal)
2/3 cup (160mL)
4 tsp (12g)
1 1/3 slices (1" dia) (3g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. 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. Garlic collard greens
358cal, 16p, 10c, 19f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Bbq cauliflower wings
803cal, 42p, 120c, 6f (per meal)
3 head small (4" dia.) (795g)
3/4 cup (45g)
1/4 tbsp (5g)
3/4 cup (215g)
Recipe has been scaled from original by 3x. 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. Pita bread
156cal, 6p, 28c, 1f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
breakfast prep - 3 days
1. Smoky tofu with sweet potato hash
517cal, 25p, 32c, 29f (per meal)
5/8 cup(s) (150mL)
1/4 cup (56mL)
3 3/4 tsp (9g)
1/4 cup (14g)
2 small (131g)
2 sweetpotato, 5" long (394g)
26 1/4 oz (744g)
Recipe has been scaled from original by 1.88x. 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.
lunch prep - 2 days
1. Sesame orange tofu
566cal, 28p, 53c, 26f (per meal)
1 1/2 tbsp (23mL)
1 tbsp (9g)
1/4 cup (36g)
1 1/3 lbs (595g)
1 1/2 tbsp (23g)
3 tbsp (39g)
3 tbsp (45mL)
3/4 fruit (2-7/8" dia) (105g)
3 clove(s) (9g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Garlic collard greens
398cal, 18p, 12c, 21f (per meal)
5 dash (4g)
7 1/2 clove(s) (23g)
2 1/2 tbsp (38mL)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
snack prep - 3 days
1. Bell pepper strips and hummus
227cal, 10p, 14c, 11f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
785cal, 48p, 19c, 50f (per meal)
4 tbsp (60mL)
1/2 lbs (227g)
4 tbsp (60mL)
1 tbsp (15mL)
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (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. Sesame peanut zoodles
735cal, 31p, 33c, 47f (per meal)
1 1/4 tsp (6g)
1 1/4 tbsp (19mL)
2 1/2 tbsp, sliced (20g)
1 1/4 tsp (4g)
2 1/2 tbsp (38mL)
5 tbsp (80g)
1 1/4 cup (113g)
2 1/2 medium (490g)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 1 days
1. Vegan grilled cheese
496cal, 15p, 50c, 24f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
