3400 calorie vegan meal plan
Table of Contents
Overview
In just a few clicks, generate your own 3400 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 (3375cals, 266g protein, 312g net carbs, 92g fat 61g fiber per day) cannot be customized.
Day 1
3375cals, 239g protein, 422g net carbs, 50g fat 72g fiber per day
1 1/2 bagel(s) (434cal, 17p, 80c, 4f)
1 2/3 cup(s) (116cal, 3p, 10c, 1f)
4 serving(s) (1070cal, 56p, 160c, 8f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (136cal, 6p, 20c, 4f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
3 1/2 serving(s) (323cal, 9p, 59c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3375cals, 239g protein, 422g net carbs, 50g fat 72g fiber per day
1 1/2 bagel(s) (434cal, 17p, 80c, 4f)
1 2/3 cup(s) (116cal, 3p, 10c, 1f)
4 serving(s) (1070cal, 56p, 160c, 8f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (136cal, 6p, 20c, 4f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
3 1/2 serving(s) (323cal, 9p, 59c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3400cals, 291g protein, 290g net carbs, 95g fat 53g fiber per day
2 serving(s) (380cal, 39p, 11c, 18f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2 1/3 serving(s) (647cal, 41p, 91c, 3f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (136cal, 6p, 20c, 4f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (230cal, 5p, 9c, 15f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3425cals, 214g protein, 289g net carbs, 127g fat 70g fiber per day
2 serving(s) (380cal, 39p, 11c, 18f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
4 mushroom cap(s) (583cal, 18p, 50c, 28f)
2 serving(s) (460cal, 9p, 19c, 31f)
2 serving(s) (535cal, 24p, 44c, 20f)
2 piece(s) (524cal, 17p, 87c, 10f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3375cals, 310g protein, 227g net carbs, 113g fat 49g fiber per day
2 serving(s) (380cal, 39p, 11c, 18f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
4 can(s) (988cal, 72p, 93c, 27f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3350cals, 283g protein, 267g net carbs, 105g fat 54g fiber per day
2 serving(s) (420cal, 57p, 10c, 16f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3350cals, 283g protein, 267g net carbs, 105g fat 54g fiber per day
2 serving(s) (420cal, 57p, 10c, 16f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (61 items)
Other
Soy milk yogurt
3 container(s) (451g)
Vegan butter
1 1/2 tbsp (21g)
Nutritional yeast
6 oz (174g)
Mixed greens
1 package (5.5 oz) (155g)
Vegan sausage
3 sausage (300g)
Italian seasoning
1/3 tsp (1g)
Vegan cheese, shredded
1 cup (112g)
Meatless chik'n tenders
26 pieces (663g)
Vegan meatballs, frozen
16 meatball(s) (480g)
Sub roll(s)
4 roll(s) (340g)
Beverages
Water
2 gallon (7373mL)
Protein powder
32 scoop (1/3 cup ea) (992g)
Almond milk, unsweetened
4 cup (960mL)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Fruits and Fruit Juices
Fruit juice
50 2/3 fl oz (1520mL)
Blackberries
3 1/3 cup (480g)
Avocados
1 1/2 avocado(s) (302g)
Lemon
1 1/2 small (87g)
Dried cranberries
2 1/2 tsp (8g)
Peach
8 medium (2-2/3" dia) (1200g)
Raspberries
4 cup (492g)
Baked Products
Bagel
3 medium bagel (3-1/2" to 4" dia) (315g)
Naan bread
3 1/2 piece (315g)
Vegetables and Vegetable Products
Cauliflower
8 head small (4" dia.) (2120g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (327g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Cucumber
1 cucumber (8-1/4") (301g)
Frozen corn kernels
5 1/3 cup (725g)
Green pepper
2 3/4 tbsp, chopped (25g)
Garlic
7 1/2 clove(s) (22g)
Onion
1/3 cup, chopped (53g)
Frozen mixed veggies
1 3/4 cup (236g)
Kale leaves
1 lbs (482g)
Edamame beans, frozen
5 tbsp (47g)
Carrots
4 1/2 medium (268g)
Bell pepper
3/8 medium (48g)
Portabella cap
4 piece whole (564g)
Fresh ginger
2 slices (1" dia) (4g)
Ketchup
6 1/2 tbsp (111g)
Spices and Herbs
Salt
1 tbsp (17g)
Black pepper
1/3 tsp, ground (1g)
Turmeric, ground
1/4 tbsp (2g)
Vinegar
3/8 tsp (2mL)
Garlic powder
4 dash (2g)
Oregano, dried
4 dash, ground (1g)
Soups, Sauces, and Gravies
Barbecue sauce
2 cup (572g)
Vegetable broth
2 1/3 cup(s) (mL)
Pasta sauce
1 1/2 cup (390g)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Fats and Oils
Salad dressing
3 tbsp (45mL)
Olive oil
1 3/4 oz (54mL)
Oil
1 1/2 tbsp (23mL)
Cereal Grains and Pasta
Seitan
2/3 lbs (302g)
Legumes and Legume Products
Lentils, raw
9 1/4 tbsp (112g)
Firm tofu
2 1/2 lbs (1191g)
Chickpeas, canned
5/6 can (358g)
Soy sauce
1 cup (240mL)
Extra firm tofu
2 lbs (907g)
Snacks
Small granola bar
4 bar (100g)
Nut and Seed Products
Sesame seeds
2 tbsp (18g)
Mixed nuts
13 1/4 tbsp (112g)
snack prep - 3 days
1. Instant oatmeal with water
165cal, 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.
breakfast prep - 2 days
1. Medium toasted bagel with 'butter'
434cal, 17p, 80c, 4f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
2. Blackberries
116cal, 3p, 10c, 1f (per meal)
3 1/3 cup (480g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Bbq cauliflower wings
1070cal, 56p, 160c, 8f (per meal)
4 head small (4" dia.) (1060g)
1 cup (60g)
1 tsp (6g)
1 cup (286g)
Recipe has been scaled from original by 4x. 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. Simple salad with celery, cucumber & tomato
128cal, 4p, 13c, 5f (per meal)
1 package (5.5 oz) (155g)
1 medium whole (2-3/5" dia) (123g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1 cucumber (8-1/4") (301g)
3 tbsp (45mL)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Garlic pepper seitan
456cal, 41p, 22c, 22f (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. Corn
323cal, 10p, 59c, 2f (per meal)
4 2/3 cup (635g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Lentil and veggie soup
647cal, 41p, 91c, 3f (per meal)
1 3/4 cup (236g)
1 1/6 clove(s) (3g)
3 1/2 tsp (4g)
56 tsp, chopped (47g)
2 1/3 cup(s) (mL)
9 1/3 tbsp (112g)
Recipe has been scaled from original by 0.58x. 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.
breakfast prep - 3 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 1.13x. 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.
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. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 small (29g)
1/2 bunch (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 2 days
dinner prep - 1 days
1. Edamame and chickpea salad
535cal, 24p, 44c, 20f (per meal)
5 tbsp (47g)
1/3 tsp (1g)
3/8 tsp (2mL)
2 1/2 tsp (12mL)
2 1/2 tsp (8g)
3/8 medium (24g)
3/8 medium (48g)
5/6 can (358g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Cook the edamame according to its package. Discard any pods.
2
In a large bowl, add the rinsed chickpeas, edamame beans, pepper, carrots, and cranberries. Set aside.
3
In a small bowl, mix together the olive oil, vinegar, and seasoning until blended.
4
Pour dressing over chickpea mixture and toss.
5
Best served chilled.
lunch prep - 1 days
1. Vegan cheesy portabella pizzas
583cal, 18p, 50c, 28f (per meal)
4 dash (2g)
4 dash, ground (1g)
4 piece whole (564g)
1 cup (112g)
1/2 tsp (3mL)
1/2 cup (130g)
1
Preheat oven to 400 F (200 C) and line a baking sheet with foil and grease the foil with the olive oil.
2
Place the mushroom caps on the sheet top-side down, and spoon the tomato sauce into each mushroom cap evenly.
3
Top each with the cheese and spices.
4
Bake 25 minutes until cheese melts.
2. Simple kale & avocado salad
460cal, 9p, 19c, 31f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
988cal, 72p, 93c, 27f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
42cal, 2p, 6c, 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. Baked tofu
905cal, 88p, 22c, 47f (per meal)
1 cup (240mL)
2 tbsp (18g)
2 slices (1" dia) (4g)
2 lbs (907g)
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. Corn
92cal, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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.
lunch prep - 2 days
1. Crispy chik'n tenders
743cal, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Vegan meatball sub
936cal, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Raspberries
144cal, 3p, 13c, 2f (per meal)
4 cup (492g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 2 days
2. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.