3400 calorie vegan meal plan
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 (3375cal, 266g protein, 312g net carbs, 92g fat, 61g fiber per day) cannot be customized.
Day 1
3375cal, 239g protein, 422g net carbs, 50g fat, 72g fiber
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
3375cal, 239g protein, 422g net carbs, 50g fat, 72g fiber
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
3400cal, 291g protein, 290g net carbs, 95g fat, 53g fiber
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
3425cal, 214g protein, 289g net carbs, 127g fat, 70g fiber
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
3375cal, 310g protein, 227g net carbs, 113g fat, 49g fiber
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
3350cal, 283g protein, 267g net carbs, 105g fat, 54g fiber
2 serving(s) (420cal, 57p, 10c, 16f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3350cal, 283g protein, 267g net carbs, 105g fat, 54g fiber
2 serving(s) (420cal, 57p, 10c, 16f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (61 items)
Vegetables and Vegetable Products
Frozen corn kernels
5 1/3 cup (725g)
Onion
1/3 cup, chopped (53g)
Garlic
7 1/2 clove(s) (22g)
Green pepper
2 3/4 tbsp, chopped (25g)
Cauliflower
8 head small (4" dia.) (2120g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (327g)
Cucumber
1 cucumber (8-1/4") (301g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Kale leaves
1 lbs (482g)
Frozen mixed veggies
1 3/4 cup (236g)
Bell pepper
3/8 medium (48g)
Carrots
4 1/2 medium (268g)
Edamame beans, frozen
5 tbsp (47g)
Portabella cap
4 piece whole (564g)
Fresh ginger
2 slices (1" dia) (4g)
Ketchup
6 1/2 tbsp (111g)
Fats and Oils
Olive oil
1 3/4 oz (54mL)
Salad dressing
3 tbsp (45mL)
Oil
1 1/2 tbsp (23mL)
Cereal Grains and Pasta
Seitan
2/3 lbs (302g)
Spices and Herbs
Black pepper
1/3 tsp, ground (1g)
Salt
1 tbsp (17g)
Turmeric, ground
1/4 tbsp (2g)
Vinegar
3/8 tsp (2mL)
Oregano, dried
4 dash, ground (1g)
Garlic powder
4 dash (2g)
Beverages
Water
2 gallon (7373mL)
Protein powder
32 scoop (1/3 cup ea) (992g)
Almond milk, unsweetened
4 cup (960mL)
Baked Products
Bagel
3 medium bagel (3-1/2" to 4" dia) (315g)
Naan bread
3 1/2 piece (315g)
Other
Vegan butter
1 1/2 tbsp (21g)
Soy milk yogurt
3 container(s) (451g)
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)
Fruits and Fruit Juices
Blackberries
3 1/3 cup (480g)
Fruit juice
50 2/3 fl oz (1520mL)
Lemon
1 1/2 small (87g)
Avocados
1 1/2 avocado(s) (302g)
Dried cranberries
2 1/2 tsp (8g)
Peach
8 medium (2-2/3" dia) (1200g)
Raspberries
4 cup (492g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
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)
Legumes and Legume Products
Firm tofu
2 1/2 lbs (1191g)
Lentils, raw
9 1/4 tbsp (112g)
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)
dinner prep - 2 days
1. Garlic pepper seitan
455 cals, 41p, 22c, 22f (per meal)
2 2/3 tbsp (40mL)
1/3 cup, chopped (53g)
3 1/3 clove(s) (10g)
2 2/3 tbsp, chopped (25g)
2/3 lbs (302g)
1/3 tsp, ground (1g)
4 tsp (20mL)
1 1/3 dash (1g)
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
325 cals, 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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Medium toasted bagel with 'butter'
435 cals, 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
115 cals, 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.
snack prep - 3 days
1. Instant oatmeal with water
165 cals, 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.
lunch prep - 2 days
1. Bbq cauliflower wings
1070 cals, 56p, 160c, 8f (per meal)
1 cup (286g)
1 tsp (6g)
1 cup (60g)
4 head small (4" dia.) (1060g)
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
130 cals, 4p, 13c, 5f (per meal)
1 package (5.5 oz) (155g)
3 tbsp (45mL)
1 medium whole (2-3/5" dia) (123g)
1 cucumber (8-1/4") (301g)
2 stalk, medium (7-1/2" - 8" long) (80g)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
breakfast prep - 3 days
1. 'Cheesy' tofu scramble
380 cals, 39p, 11c, 18f (per meal)
14 oz (397g)
1 clove (3g)
2 dash (1g)
2 dash (2g)
4 tbsp (15g)
2 tbsp (30mL)
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
90 cals, 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
805 cals, 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
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
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.
lunch prep - 1 days
1. Lentil and veggie soup
645 cals, 41p, 91c, 3f (per meal)
9 1/3 tbsp (112g)
2 1/3 cup(s) (mL)
56 tsp, chopped (47g)
3 1/2 tsp (4g)
1 1/6 clove(s) (3g)
1 3/4 cup (236g)
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.
dinner prep - 1 days
1. Edamame and chickpea salad
535 cals, 24p, 44c, 20f (per meal)
5/6 can (358g)
3/8 medium (48g)
3/8 medium (24g)
2 1/2 tsp (8g)
2 1/2 tsp (12mL)
3/8 tsp (2mL)
1/3 tsp (1g)
5 tbsp (47g)
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.
snack prep - 2 days
lunch prep - 1 days
1. Vegan cheesy portabella pizzas
585 cals, 18p, 50c, 28f (per meal)
4 piece whole (564g)
1/2 cup (130g)
4 dash, ground (1g)
1/2 tsp (3mL)
1 cup (112g)
4 dash (2g)
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
460 cals, 9p, 19c, 31f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
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.
dinner prep - 1 days
1. Baked tofu
905 cals, 88p, 22c, 47f (per meal)
1 cup (240mL)
2 lbs (907g)
2 slices (1" dia) (4g)
2 tbsp (18g)
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
90 cals, 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
990 cals, 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
40 cals, 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.
breakfast prep - 2 days
1. Protein shake (almond milk)
420 cals, 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
745 cals, 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.
snack prep - 2 days
2. Carrot sticks
55 cals, 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.
dinner prep - 2 days
1. Vegan meatball sub
935 cals, 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
145 cals, 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.