3300 calorie vegan meal plan
In just a few clicks, generate your own 3300 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 (3275cals, 246g protein, 302g net carbs, 93g fat 61g fiber per day) cannot be customized.
Day 1
3175cals, 235g protein, 327g net carbs, 78g fat 60g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 can(s) (741cal, 54p, 70c, 20f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1/4 cucumber (15cal, 1p, 3c, 0f)
2 1/2 serving(s) (910cal, 38p, 141c, 11f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3225cals, 227g protein, 321g net carbs, 93g fat 49g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 can(s) (741cal, 54p, 70c, 20f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1/4 cucumber (15cal, 1p, 3c, 0f)
3 serving(s) (1215cal, 43p, 138c, 47f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3300cals, 305g protein, 213g net carbs, 117g fat 41g fiber per day
2 serving(s) (380cal, 39p, 11c, 18f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (201cal, 7p, 40c, 0f)
1 2/3 serving(s) (298cal, 9p, 30c, 12f)
2 2/3 serving(s) (913cal, 82p, 44c, 44f)
1 serving(s) (108cal, 5p, 10c, 4f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3275cals, 246g protein, 303g net carbs, 88g fat 71g fiber per day
2 serving(s) (380cal, 39p, 11c, 18f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2 serving(s) (677cal, 33p, 52c, 32f)
4 serving(s) (341cal, 12p, 34c, 13f)
2 1/2 serving(s) (694cal, 44p, 97c, 4f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 piece(s) (262cal, 9p, 43c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3225cals, 231g protein, 316g net carbs, 83g fat 74g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 1/2 serving(s) (518cal, 21p, 50c, 18f)
2 piece(s) (524cal, 17p, 87c, 10f)
2 serving(s) (874cal, 50p, 87c, 25f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3375cals, 239g protein, 360g net carbs, 78g fat 66g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 1/2 serving(s) (518cal, 21p, 50c, 18f)
2 piece(s) (524cal, 17p, 87c, 10f)
2 serving(s) (676cal, 56p, 77c, 13f)
2 serving(s) (171cal, 6p, 17c, 6f)
2 cup(s) (229cal, 3p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3300cals, 237g protein, 272g net carbs, 113g fat 63g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
1 serving(s) (218cal, 8p, 7c, 17f)
1 1/4 serving(s) (487cal, 19p, 41c, 23f)
1/2 cup(s) (499cal, 17p, 7c, 40f)
2 serving(s) (676cal, 56p, 77c, 13f)
2 serving(s) (171cal, 6p, 17c, 6f)
2 cup(s) (229cal, 3p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (62 items)
Cereal Grains and Pasta
Long-grain white rice
2 cup (355g)
Instant couscous, flavored
1 1/6 box (5.8 oz) (192g)
Seitan
1 1/2 lbs (643g)
Beverages
Water
2 gallon (7757mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Spices and Herbs
Black pepper
1 tsp, ground (3g)
Salt
1 tbsp (18g)
Ground cumin
1/2 tbsp (3g)
Turmeric, ground
4 dash (2g)
Dijon mustard
1 tbsp (17g)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Crushed red pepper
5 dash (1g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Oriental flavored ramen
1/2 package with flavor packet (43g)
Vegetable broth
5 1/2 cup(s) (mL)
Fats and Oils
Salad dressing
6 1/2 oz (187mL)
Olive oil
3 oz (91mL)
Oil
3 1/4 oz (99mL)
Vegetables and Vegetable Products
Red onion
3/4 small (53g)
Cucumber
4 1/3 cucumber (8-1/4") (1304g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (783g)
Kale leaves
16 1/2 oz (472g)
Fresh parsley
3 1/3 sprigs (3g)
Eggplant
3/4 small (344g)
Green pepper
2 3/4 tbsp, chopped (25g)
Garlic
12 clove(s) (36g)
Onion
1 1/2 medium (2-1/2" dia) (163g)
Lima beans, frozen
5/8 package (10 oz) (171g)
Frozen corn kernels
10 tbsp (85g)
Raw celery
11 1/3 stalk, medium (7-1/2" - 8" long) (453g)
Frozen mixed veggies
1 2/3 lbs (768g)
Broccoli
1 1/2 cup chopped (137g)
Leeks
1 1/2 leek (134g)
Fresh spinach
3 cup(s) (90g)
Other
Protein bar (20g protein)
2 bar (100g)
Curry sauce
3/4 jar (15 oz) (319g)
Soy milk yogurt
3 container(s) (451g)
Vegan sausage
2 sausage (200g)
Nutritional yeast
1 1/4 oz (35g)
Mixed greens
3 package (5.5 oz) (458g)
Italian seasoning
1/4 tbsp (3g)
Teriyaki sauce
1/3 cup (79mL)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Almonds
3 oz (89g)
Legumes and Legume Products
Chickpeas, canned
2 1/3 can (1045g)
Firm tofu
3 lbs (1332g)
Soy sauce
1/2 tbsp (8mL)
Extra firm tofu
1/2 lbs (227g)
Lentils, raw
1 cup (180g)
Peanut butter
6 tbsp (96g)
White beans, canned
1 can(s) (439g)
Fruits and Fruit Juices
Lemon juice
1/2 cup (115mL)
Strawberries
11 cup, whole (1584g)
Orange
3 orange (462g)
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Grapes
7 1/3 cup (675g)
Fruit juice
32 fl oz (960mL)
Snacks
Small granola bar
2 bar (50g)
Baked Products
Naan bread
5 piece(s) (450g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
741cal, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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. White rice
220cal, 4p, 49c, 0f (per meal)
2/3 cup (123g)
1 1/3 cup(s) (316mL)
4 dash, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
snack prep - 2 days
1. Kale chips
138cal, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. 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
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Spiced chickpea tabbouleh bowl
910cal, 38p, 141c, 11f (per meal)
3 1/3 sprigs (3g)
5/6 roma tomato (67g)
3/8 cucumber (8-1/4") (125g)
5/6 can (373g)
1 1/4 tsp (6mL)
1 tsp (2g)
1/2 tsp (2mL)
5/6 box (5.8 oz) (137g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
breakfast prep - 2 days
2. Cherry tomatoes
21cal, 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.
dinner prep - 1 days
1. Eggplant and tofu curry
1215cal, 43p, 138c, 47f (per meal)
3/4 package (16 oz) (340g)
3/4 small (344g)
3/4 cup (139g)
3/4 tbsp (11mL)
3/4 jar (15 oz) (319g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice according to package. Set aside.
2
In a skillet over medium heat, add the oil.
3
Add in the cubed tofu and eggplant and cook until browned, stirring occasionally, for about 7 minutes.
4
Pour in the curry sauce and heat through.
5
Serve the rice and top with curry sauce mixture.
snack prep - 3 days
dinner prep - 1 days
1. Garlic pepper seitan
913cal, 82p, 44c, 44f (per meal)
1 1/3 dash (1g)
4 tsp (20mL)
1/3 tsp, ground (1g)
2/3 lbs (302g)
2 2/3 tbsp, chopped (25g)
3 1/3 clove(s) (10g)
1/3 cup, chopped (53g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.67x. 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. Olive oil drizzled lima beans
108cal, 5p, 10c, 4f (per meal)
1/4 tbsp (4mL)
1/4 package (10 oz) (71g)
1 dash (1g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
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. Sauteed corn & lima beans
298cal, 9p, 30c, 12f (per meal)
2 1/2 tsp (13mL)
10 tbsp (85g)
10 tbsp (100g)
1/4 tsp (1g)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
3. Couscous
201cal, 7p, 40c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. 'Cheesy' tofu scramble
380cal, 39p, 11c, 18f (per meal)
2 tbsp (30mL)
4 tbsp (15g)
2 dash (2g)
2 dash (1g)
1 clove (3g)
14 oz (397g)
1
Heat the water in a non-stick pan over medium heat.
2
Add the garlic and cook until fragrant.
3
Crumble the tofu into the pan and cook for a couple minutes, stirring occasionally.
4
Add in the turmeric, nutritional yeast, and salt and stir until well-combined.
5
Cook mixture for a few more minutes, adding more water if necessary.
6
Serve.
2. Sauteed Kale
91cal, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Tofu lo-mein
677cal, 33p, 52c, 32f (per meal)
1/2 package with flavor packet (43g)
1/2 lbs (227g)
1 tbsp (15mL)
3/4 cup(s) (178mL)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
2. Simple salad with celery, cucumber & tomato
341cal, 12p, 34c, 13f (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.
dinner prep - 1 days
1. Lentil and veggie soup
694cal, 44p, 97c, 4f (per meal)
2 cup (253g)
1 1/4 clove(s) (4g)
1 1/4 tbsp (5g)
1 1/4 cup, chopped (50g)
2 1/2 cup(s) (mL)
10 tbsp (120g)
Recipe has been scaled from original by 0.63x. 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. 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.
lunch prep - 2 days
1. Mustardy lemony chickpea soup
518cal, 21p, 50c, 18f (per meal)
3 clove(s) (9g)
6 tbsp (90mL)
1/4 tbsp (3g)
3 cup(s) (mL)
1 1/2 tbsp (23mL)
1 tbsp (17g)
1 1/2 cup chopped (137g)
1 1/2 leek (134g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot. Add leeks, garlic, and some salt. Stir and cook 5-7 minutes until softened.
2
Stir in broth, chickpeas (including the liquid), and Italian seasoning. Bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes.
3
Take about 1/4th of the mixture and puree in a blender until smooth. Return puree back to the pot and stir.
4
Add broccoli, cover, and cook 10 minutes. Turn off heat. Stir in dijon and lemon juice. Season with salt and pepper to taste. Serve.
breakfast prep - 3 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1 orange (154g)
1/2 medium (7" to 7-7/8" long) (59g)
1 scoop (1/3 cup ea) (31g)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Celery and peanut butter
218cal, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Bean & tofu goulash
874cal, 50p, 87c, 25f (per meal)
1/2 lbs (198g)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
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 salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
676cal, 56p, 77c, 13f (per meal)
1/2 cup (93g)
1 package (10 oz ea) (288g)
1/3 cup (80mL)
1 tbsp (15mL)
3/4 lbs (340g)
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.
3. 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.
lunch prep - 1 days
1. Lentil kale salad
487cal, 19p, 41c, 23f (per meal)
1 1/4 clove(s) (4g)
5 dash (1g)
1 1/4 cup(s) (296mL)
5 dash (1g)
2 cup, chopped (75g)
1 1/4 tbsp (19mL)
1 1/4 tbsp, slivered (8g)
1 1/4 tbsp (19mL)
5 tbsp (60g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
