7-day lifestyle
7-Day Vegan Meal Plan - 100% Plant-Based Power
Go fully plant-based with this nutritionally complete 7-day vegan meal plan. Featuring protein-packed legumes, tofu, whole grains, and plenty of vegetables, this plan proves that vegan eating is anything but boring. Every meal is designed to be satisfying, flavorful, and nutritionally balanced.
Daily Averages
1263
Calories
44g
Protein
146g
Carbs
55g
Fat
Target: 1250 kcal
, 45g protein
📅 7-day Schedule
Day 1: Monday
1332 kcal
46g protein
Day 2: Tuesday
1331 kcal
41.5g protein
Day 3: Wednesday
685 kcal
31.6g protein
🌅 Breakfast
Easy Vegan Vegan Crepes - Under 300 Calories
108 kcal • 3.6g protein
☀️ Lunch
Easy Vegan 1-Pot Kabocha Chickpea Miso Soup - Under 300 Calories
250 kcal • 10g protein
🌙 Dinner
Easy High Protein Tofu stir-fry - Under 300 Calories
240 kcal • 15g protein
🍎 Snack
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Day 4: Thursday
1299 kcal
46g protein
🌅 Breakfast
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
☀️ Lunch
Vegan Cauliflower Rice Kimchi Bowls - in Under 30 Minutes
350 kcal • 20g protein
🌙 Dinner
Vegan Sweet Potato & Black Bean Tacos with Avocado-Pepita Dip
550 kcal • 15g protein
🍎 Snack
Easy Keto Authentic Guacamole Recipe - in Under 30 Minutes
169 kcal • 2g protein
Day 5: Friday
1623 kcal
49g protein
🌅 Breakfast
Easy Vegan Vegan banana bread - Under 300 Calories
218 kcal • 3g protein
☀️ Lunch
Easy Vegan Miso Soup with Enoki Mushrooms and Ground Sesame
187 kcal • 13g protein
🌙 Dinner
Easy Vegan Vegan mac and cheese
686 kcal • 20g protein
🍎 Snack
Easy Vegan Roasted aubergine with chilli peanut dressing
532 kcal • 13g protein
Day 6: Saturday
1389 kcal
58g protein
🌅 Breakfast
Easy Vegetarian Triple Berry Smoothie - Quick & Easy
233 kcal • 8g protein
☀️ Lunch
High Protein Minestrone Soup - Under 400 Calories
394 kcal • 23g protein
🌙 Dinner
Easy High Protein Miso roasted tofu with sweet potato
628 kcal • 25g protein
🍎 Snack
Easy Vegan Easy Focaccia Bread - Under 300 Calories
134 kcal • 2g protein
Day 7: Sunday
1179 kcal
33g protein
🌅 Breakfast
Easy Vegetarian Fluffy Japanese Pancakes - Under 300 Calories
281 kcal • 13g protein
☀️ Lunch
Easy Vegetarian Extra Vegetable Fried Rice - Under 500 Calories
450 kcal • 12g protein
🌙 Dinner
Gluten-Free Thai Green Curry - Under 400 Calories
352 kcal • 7g protein
🍎 Snack
Vegan Raspberry Sorbet - Under 300 Calories
96 kcal • 1g protein
👤 Who Is This Plan For?
Ideal for vegans seeking variety, people transitioning to veganism, or anyone doing Veganuary or trying plant-based eating for health or ethical reasons.
✅ Benefits
- ✓ Supports environmental sustainability
- ✓ High in fiber, vitamins, and minerals
- ✓ May lower risk of heart disease
- ✓ Promotes healthy gut microbiome
- ✓ Cruelty-free and ethical eating
💡 Meal Prep Tips
1
Batch cook legumes and grains on weekends
2
Always have canned beans in your pantry
3
Learn to make great tofu - pressing is key
4
Supplement B12, vitamin D, and omega-3s
5
Explore global cuisines - many are naturally vegan
🛒 Shopping List
326 ingredients needed for this 7-day plan
+296 more ingredients...
📖 All Recipes in This Plan (28)
Easy Vegan Overnight Oats - Quick & Easy
300 kcal • 10g protein
Easy Vegan Best Lentil Soup - Under 400 Calories
300 kcal • 15g protein
Easy Vegan Vegan Chilli - Under 400 Calories
367 kcal • 12g protein
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein
Vegan Avocado toast - Quick & Easy
501 kcal • 10g protein
Easy Vegan Falafel - Under 300 Calories
76 kcal • 2g protein
Easy High Protein Vegan Bolognese
599 kcal • 25g protein
Vegan Easy Hummus (Better than Store-Bought)
155 kcal • 4.5g protein
Easy Vegan Vegan Crepes - Under 300 Calories
108 kcal • 3.6g protein
Easy Vegan 1-Pot Kabocha Chickpea Miso Soup - Under 300 Calories
250 kcal • 10g protein
Easy High Protein Tofu stir-fry - Under 300 Calories
240 kcal • 15g protein
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
Vegan Cauliflower Rice Kimchi Bowls - in Under 30 Minutes
350 kcal • 20g protein
Vegan Sweet Potato & Black Bean Tacos with Avocado-Pepita Dip
550 kcal • 15g protein
Easy Keto Authentic Guacamole Recipe - in Under 30 Minutes
169 kcal • 2g protein
Easy Vegan Vegan banana bread - Under 300 Calories
218 kcal • 3g protein
Easy Vegan Miso Soup with Enoki Mushrooms and Ground Sesame
187 kcal • 13g protein
Easy Vegan Vegan mac and cheese
686 kcal • 20g protein
Easy Vegan Roasted aubergine with chilli peanut dressing
532 kcal • 13g protein
Easy Vegetarian Triple Berry Smoothie - Quick & Easy
233 kcal • 8g protein
High Protein Minestrone Soup - Under 400 Calories
394 kcal • 23g protein
Easy High Protein Miso roasted tofu with sweet potato
628 kcal • 25g protein
Easy Vegan Easy Focaccia Bread - Under 300 Calories
134 kcal • 2g protein
Easy Vegetarian Fluffy Japanese Pancakes - Under 300 Calories
281 kcal • 13g protein
Easy Vegetarian Extra Vegetable Fried Rice - Under 500 Calories
450 kcal • 12g protein
Gluten-Free Thai Green Curry - Under 400 Calories
352 kcal • 7g protein
Vegan Raspberry Sorbet - Under 300 Calories
96 kcal • 1g protein
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