3500 calorie vegan meal plan
In just a few clicks, generate your own 3500 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 (3425cal, 240g protein, 235g net carbs, 137g fat, 70g fiber per day) cannot be customized.
Day 1
3400cal, 232g protein, 344g net carbs, 81g fat, 93g fiber
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3375cal, 249g protein, 310g net carbs, 101g fat, 57g fiber
16 tender(s) (914cal, 65p, 82c, 36f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1 serving(s) (332cal, 25p, 15c, 15f)
1 1/4 cup rice, cooked (276cal, 6p, 61c, 1f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3350cal, 228g protein, 308g net carbs, 111g fat, 54g fiber
1 1/4 serving(s) (562cal, 11p, 86c, 15f)
16 tender(s) (914cal, 65p, 82c, 36f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (332cal, 25p, 15c, 15f)
1 1/4 cup rice, cooked (276cal, 6p, 61c, 1f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3575cal, 239g protein, 258g net carbs, 136g fat, 89g fiber
1 1/4 serving(s) (562cal, 11p, 86c, 15f)
3 serving(s) (818cal, 40p, 84c, 22f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 cup(s) (72cal, 2p, 7c, 1f)
6 oz tempeh (651cal, 49p, 22c, 34f)
2 serving(s) (342cal, 18p, 25c, 14f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3500cal, 249g protein, 183g net carbs, 159g fat, 84g fiber
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 serving(s) (218cal, 8p, 7c, 17f)
3 serving(s) (818cal, 40p, 84c, 22f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 cup(s) (72cal, 2p, 7c, 1f)
6 oz tempeh (651cal, 49p, 22c, 34f)
2 serving(s) (342cal, 18p, 25c, 14f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3350cal, 243g protein, 121g net carbs, 185g fat, 55g fiber
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 serving(s) (218cal, 8p, 7c, 17f)
3 serving(s) (853cal, 39p, 16c, 68f)
3 tomato(es) (179cal, 2p, 7c, 14f)
1 serving(s) (344cal, 22p, 8c, 19f)
1 cup(s) (85cal, 7p, 2c, 5f)
8 oz (590cal, 48p, 16c, 30f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3350cal, 243g protein, 121g net carbs, 185g fat, 55g fiber
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 serving(s) (218cal, 8p, 7c, 17f)
3 serving(s) (853cal, 39p, 16c, 68f)
3 tomato(es) (179cal, 2p, 7c, 14f)
1 serving(s) (344cal, 22p, 8c, 19f)
1 cup(s) (85cal, 7p, 2c, 5f)
8 oz (590cal, 48p, 16c, 30f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (55 items)
Fruits and Fruit Juices
Orange
2 orange (308g)
Raspberries
6 cup (738g)
Lime juice
2 tsp (10mL)
Banana
2 1/2 medium (7" to 7-7/8" long) (295g)
Lemon juice
1 1/4 fl oz (38mL)
Avocados
2 slices (50g)
Other
Vegan chik'n nuggets
10 2/3 nuggets (229g)
Soy milk yogurt
6 container(s) (902g)
Protein bar (20g protein)
2 bar (100g)
Mixed greens
20 1/2 cup (615g)
Meatless chik'n tenders
32 pieces (816g)
Chocolate chips
5 tbsp (71g)
Nutritional yeast
1 1/2 tbsp (6g)
Soy milk, unsweetened
2 cup (480mL)
Cacao powder
2 tbsp (12g)
Vegetables and Vegetable Products
Ketchup
2/3 cup (181g)
Carrots
15 1/2 medium (944g)
Kale leaves
16 1/2 oz (467g)
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1294g)
Romaine lettuce
2 3/4 hearts (1375g)
Garlic
16 clove(s) (48g)
Onion
2 medium (2-1/2" dia) (238g)
Raw celery
7 1/4 stalk, medium (7-1/2" - 8" long) (290g)
Fresh cilantro
2 tbsp, chopped (6g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Beverages
Water
2 gallon (8026mL)
Protein powder
29 scoop (1/3 cup ea) (899g)
Almond milk, unsweetened
1 1/2 cup(s) (360mL)
Fats and Oils
Olive oil
4 tsp (20mL)
Salad dressing
1 1/4 cup (309mL)
Oil
4 oz (121mL)
Balsamic vinaigrette
4 tbsp (60mL)
Vegan mayonnaise
6 tbsp (90g)
Spices and Herbs
Salt
1 tbsp (17g)
Black pepper
1 tsp, ground (3g)
Crushed red pepper
1/3 tsp (1g)
Dijon mustard
3 tbsp (45g)
Soups, Sauces, and Gravies
Vegetable broth
12 1/2 cup(s) (mL)
Legumes and Legume Products
White beans, canned
1 1/4 can(s) (549g)
Soy sauce
2 oz (45mL)
Vegetarian burger crumbles
1/2 lbs (227g)
Peanut butter
7 oz (193g)
Tempeh
1 3/4 lbs (794g)
Chickpeas, canned
3 can (1344g)
Firm tofu
1 1/2 lbs (680g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (278g)
Sweets
Maple syrup
2 1/2 tsp (13mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 1/4 cup(s) (101g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Mixed nuts
3/4 cup (101g)
Sunflower kernels
1/4 lbs (128g)
Walnuts
1 cup, chopped (116g)
Chia seeds
4 tbsp (57g)
Snacks
Large granola bar
3 bar (111g)
dinner prep - 1 days
1. Chik'n nuggets
590 cals, 33p, 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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
1. Kale chips
140 cals, 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. Raspberries
110 cals, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. White bean cassoulet
960 cals, 44p, 117c, 20f (per meal)
2 1/2 clove(s) (8g)
1 1/4 tbsp (19mL)
5/8 cup(s) (mL)
1 1/4 can(s) (549g)
1 1/4 medium (2-1/2" dia) (138g)
1 1/4 stalk, medium (7-1/2" - 8" long) (50g)
2 1/2 large (180g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple salad with tomatoes and carrots
245 cals, 10p, 18c, 8f (per meal)
2 tbsp (28mL)
1 1/4 medium whole (2-3/5" dia) (154g)
5/8 medium (38g)
1 1/4 hearts (625g)
Recipe has been scaled from original by 0.63x. 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.
dinner prep - 2 days
1. Carrot & grounds stir fry
330 cals, 25p, 15c, 15f (per meal)
2 tbsp, chopped (6g)
4 tsp (20mL)
2 tsp (10mL)
1/3 tsp (1g)
4 tsp (20mL)
2 tbsp (30mL)
2/3 large (100g)
1 1/3 clove(s) (4g)
1/2 lbs (227g)
2 2/3 large (192g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple mixed greens and tomato salad
265 cals, 6p, 18c, 17f (per meal)
2/3 cup (158mL)
10 1/2 cup (315g)
1 3/4 cup cherry tomatoes (261g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. White rice
275 cals, 6p, 61c, 1f (per meal)
13 1/3 tbsp (154g)
1 2/3 cup(s) (395mL)
1 tsp (5g)
5 dash, ground (1g)
Recipe has been scaled from original by 0.83x. 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.
lunch prep - 2 days
1. Crispy chik'n tenders
915 cals, 65p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. 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
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. 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 - 2 days
1. Chocolate banana oatmeal
560 cals, 11p, 86c, 15f (per meal)
2 1/2 cup(s) (593mL)
2 1/2 tsp (13mL)
1 1/4 cup(s) (101g)
2 1/2 medium (7" to 7-7/8" long) (295g)
5 tbsp (71g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients, but only half of the banana slices and microwave for about 2 minutes. Top with remaining banana slices and serve.
2
Note: You can mix the oatmeal, chocolate chips and maple syrup and store in your refrigerator for up to 5 days. When ready to eat, add water, half the banana slices, and microwave. Top with remaining banana.
snack prep - 3 days
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Peanut tempeh
650 cals, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Chickpea & kale soup
820 cals, 40p, 84c, 22f (per meal)
1 tbsp (15mL)
6 clove(s) (18g)
12 cup(s) (mL)
6 cup, chopped (240g)
3 can (1344g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
breakfast prep - 3 days
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Walnut crusted tofu (vegan)
855 cals, 39p, 16c, 68f (per meal)
1 1/2 lbs (680g)
1 cup, chopped (116g)
1 tbsp (15mL)
6 clove(s) (18g)
3 tbsp (45g)
6 tbsp (90g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Roasted tomatoes
180 cals, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack prep - 2 days
1. Chocolate avocado vegan chia pudding
345 cals, 22p, 8c, 19f (per meal)
1 1/2 cup(s) (360mL)
4 tbsp (57g)
2 tbsp (12g)
2 slices (50g)
1 scoop (1/3 cup ea) (31g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. White rice
220 cals, 4p, 49c, 0f (per meal)
2/3 cup (123g)
1 1/3 cup(s) (316mL)
1/4 tbsp (4g)
4 dash, ground (1g)
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.
3. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.