# 7-Day Vegan Meal Plan

A balanced vegan diet can provide all the nutrients you need while keeping meals delicious, varied, and easy to prep. This plan is built around **≈ 2,000 kcal per day** (adjust portions up or down by ~10 % to meet your personal energy needs). Each day includes:

* **Breakfast, Lunch, Dinner, and a Snack** – all whole‑food based, minimal processed items.  
* **Macro breakdown** (protein, carbs, fat) to help you hit ~15 % protein, 55 % carbs, 30 % fat.  
* Simple prep tips so you can batch‑cook on the weekend and assemble quickly during the week.

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## Day 1

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Overnight oats (½ cup rolled oats, 1 cup almond milk, 1 tbsp chia, 1 tbsp maple syrup, ½ cup mixed berries) | 350 | 10 | 55 | 10 |
| **Lunch** | Chickpea‑spinach salad (1 cup cooked chickpeas, 2 cups baby spinach, ½ cup cherry tomatoes, ¼ avocado, 2 tbsp tahini‑lemon dressing) | 420 | 18 | 45 | 18 |
| **Snack** | Apple slices with 2 tbsp almond butter | 250 | 6 | 28 | 14 |
| **Dinner** | Stir‑fry tofu & broccoli (150 g firm tofu, 2 cups broccoli, ½ cup bell pepper, 1 tbsp soy sauce, 1 tsp sesame oil, ½ cup cooked quinoa) | 480 | 22 | 55 | 15 |
| **Total** |  | **1,500** | **56** | **183** | **57** |

*Add a small side of roasted sweet potato wedges (½ cup) if you need extra calories → +150 kcal.*

---

## Day 2

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Green smoothie (1 banana, 1 cup kale, 1 cup oat milk, 2 tbsp hemp seeds, 1 tbsp peanut butter) | 380 | 12 | 45 | 16 |
| **Lunch** | Lentil‑tomato soup (1 ½ cup cooked lentils, 1 cup crushed tomatoes, carrots, celery, herbs) + 1 slice whole‑grain bread | 380 | 20 | 55 | 7 |
| **Snack** | ¼ cup roasted pumpkin seeds + a small orange | 200 | 8 | 20 | 10 |
| **Dinner** | Veggie tacos (2 corn tortillas, ½ cup black beans, ¼ cup corn, ½ cup shredded lettuce, salsa, 2 tbsp guacamole) + side of cilantro‑lime quinoa (½ cup) | 460 | 18 | 65 | 12 |
| **Total** |  | **1,420** | **58** | **185** | **45** |

*Add a cup of soy yogurt (plain) for extra protein → +120 kcal, +10 g protein.*

---

## Day 3

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Chia pudding (3 tbsp chia, 1 cup coconut milk, 1 tbsp agave, ½ cup mango) | 340 | 8 | 45 | 15 |
| **Lunch** | Buddha bowl: ½ cup brown rice, ½ cup roasted chickpeas, ½ cup roasted sweet potato, 1 cup steamed kale, 2 tbsp tahini drizzle | 460 | 18 | 62 | 16 |
| **Snack** | Carrot sticks + ¼ cup hummus | 180 | 5 | 20 | 9 |
| **Dinner** | Creamy cauliflower pasta (2 oz whole‑wheat penne, 1 cup cauliflower puree, 1 tbsp nutritional yeast, 1 tbsp olive oil, peas) | 460 | 20 | 60 | 14 |
| **Total** |  | **1,440** | **51** | **187** | **54** |

*Add a side salad with lemon‑vinaigrette (+80 kcal) if you need more calories.*

---

## Day 4

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Tofu scramble (150 g tofu, ½ cup bell pepper, ¼ cup onion, 1 tbsp nutritional yeast, 1 tsp turmeric) + 1 slice whole‑grain toast | 350 | 22 | 30 | 14 |
| **Lunch** | Quinoa‑black bean stuffed bell pepper (1 large pepper, ½ cup cooked quinoa, ½ cup black beans, salsa) | 420 | 18 | 60 | 10 |
| **Snack** | Smoothie bowl (½ cup frozen berries, ½ banana, ½ cup soy milk, 1 tbsp almond butter, topped with 1 tbsp granola) | 260 | 8 | 35 | 12 |
| **Dinner** | Thai peanut noodle salad (100 g rice noodles, 1 cup shredded cabbage, ½ cup edamame, 2 tbsp peanut sauce) | 460 | 18 | 65 | 16 |
| **Total** |  | **1,490** | **66** | **190** | **52** |

*Add a small serving of miso soup (+40 kcal) for extra warmth.*

---

## Day 5

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Buckwheat pancakes (2 pancakes, ¼ cup oat flour, ¼ cup buckwheat flour, ½ cup almond milk) topped with 2 tbsp blueberry compote | 340 | 10 | 55 | 9 |
| **Lunch** | Mediterranean wrap (large whole‑wheat tortilla, ¼ cup hummus, ½ cup cucumber, ½ cup tomato, ¼ cup olives, ¼ cup falafel) | 420 | 14 | 55 | 15 |
| **Snack** | 1 cup edamame (steamed, lightly salted) | 190 | 17 | 15 | 8 |
| **Dinner** | Moroccan tagine with chickpeas & apricots (1 cup chickpeas, ¼ cup dried apricots, carrots, spices) over ½ cup couscous | 460 | 18 | 70 | 12 |
| **Total** |  | **1,410** | **59** | **195** | **44** |

*Add a tablespoon of olive oil drizzle on dinner (+120 kcal) if needed.*

---

## Day 6

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Acai bowl (100 g frozen acai, ½ banana, ½ cup soy milk, 1 tbsp chia, topped with sliced kiwi & 1 tbsp coconut flakes) | 350 | 9 | 55 | 12 |
| **Lunch** | Hearty bean chili (1 cup mixed beans, ½ cup diced tomatoes, corn, bell pepper, spices) + ½ cup brown rice | 460 | 20 | 70 | 8 |
| **Snack** | 2 rice cakes + 2 tbsp almond butter | 240 | 6 | 26 | 14 |
| **Dinner** | Baked tempeh (120 g) with lemon‑garlic glaze, roasted Brussels sprouts, and quinoa pilaf (½ cup) | 460 | 24 | 55 | 16 |
| **Total** |  | **1,510** | **59** | **206** | **50** |

*Add a side of mixed greens with balsamic vinaigrette (+80 kcal) for extra volume.*

---

## Day 7

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Vegan yogurt parfait (1 cup soy yogurt, ¼ cup granola, ½ cup sliced strawberries, 1 tbsp flaxseed) | 340 | 14 | 45 | 12 |
| **Lunch** | Sushi bowl (½ cup sushi rice, ½ cup avocado, ½ cup cucumber, ½ cup marinated tofu, nori strips, soy sauce) | 420 | 16 | 55 | 14 |
| **Snack** | Trail mix (¼ cup almonds, 2 tbsp dried cranberries, 1 tbsp pumpkin seeds) | 210 | 6 | 18 | 14 |
| **Dinner** | Creamy mushroom risotto (¾ cup arborio rice, 1 cup mushrooms, 1 cup vegetable broth, 2 tbsp nutritional yeast, 1 tbsp olive oil) | 460 | 14 | 70 | 15 |
| **Total** |  | **1,430** | **50** | **188** | **55** |

*Add a small baked sweet potato (+120 kcal) if you need a higher total.*

---

## Grocery List

### Fresh Produce
- Bananas (7)
- Apples (4)
- Oranges (2)
- Mixed berries (fresh or frozen, 3 cups)
- Mango (1)
- Kiwi (2)
- Avocado (3)
- Baby spinach (6 cups)
- Kale (1 bunch)
- Mixed salad greens (1 bag)
- Broccoli (2 heads)
- Bell peppers (4)
- Carrots (1 kg)
- Celery (1 stalk)
- Cucumber (2)
- Cherry tomatoes (2 pint)
- Sweet potatoes (4 medium)
- White potatoes (2)
- Zucchini (2)
- Brussels sprouts (500 g)
- Mushrooms (500 g)
- Onion (3)
- Garlic (1 bulb)
- Fresh herbs (parsley, cilantro, basil)
- Lemons (3)
- Lime (2)

### Canned / Shelf‑Stable
- Chickpeas (4 cans)
- Black beans (2 cans)
- Mixed beans (1 can)
- Lentils (dry, 1 lb)
- Crushed tomatoes (2 cans)
- Coconut milk (1 can, light)
- Soy milk (unsweetened, 2 L)
- Almond milk (unsweetened, 1 L)
- Oat milk (1 L)
- Vegetable broth (1 qt)
- Coconut aminos or soy sauce
- Peanut butter (natural)
- Almond butter
- Tahini
- Nutritional yeast
- Maple syrup / agave
- Olive oil
- Sesame oil
- Peanut sauce (or ingredients to make)
- Dried apricots (½ cup)
- Pumpkin seeds (½ cup)
- Sunflower seeds (¼ cup)
- Flaxseed (ground, ½ cup)
- Chia seeds (½ cup)
- Hemp seeds (¼ cup)
- Granola (low‑sugar)
- Rice cakes
- Whole‑grain bread / toast
- Whole‑grain tortillas
- Corn tortillas
- Whole‑wheat pasta
- Brown rice (1 lb)
- Quinoa (1 lb)
- Arborio rice (½ lb)
- Rolled oats (1 lb)
- Buckwheat flour & oat flour (small bag)
- Sushi rice (½ lb)
- Edamame (frozen, 1 lb)
- Soy yogurt (plain, 4 cups)

### Refrigerated / Frozen
- Firm tofu (2 blocks)
- Tempeh (1 package)
- Frozen berries (extra for smoothies)
- Frozen cauliflower (1 bag)

### Snacks & Extras
- Dark chocolate (≥70 % cacao, 1 bar)
- Trail mix (or make your own)
- Vegan protein powder (optional, for smoothies)

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## Tips for Success

1. **Batch‑cook staples** – Cook a big pot of quinoa, brown rice, and lentils on Sunday. Portion into containers for quick assembly.
2. **Prep veggies ahead** – Chop carrots, bell peppers, and broccoli and store in zip‑top bags; they’ll stay crisp for 4‑5 days.
3. **Flavor boosters** – Keep a stash of spices (cumin, smoked paprika, curry powder, turmeric, chili flakes) and sauces (sriracha, tamari, miso paste) to vary taste without extra effort.
4. **Protein check** – If you’re an athlete or need >0.8 g protein /kg body weight, add a scoop of vegan protein powder to a snack or breakfast smoothie.
5. **B12 & Vitamin D** – Include a daily B12 supplement (250 µg) and, in winter months, a vitamin D3 vegan supplement (1000 IU) to cover potential gaps.
6. **Hydration** – Aim for 2‑3 L water daily; herbal teas count toward this total.
7. **Mindful portions** – Use a kitchen scale or measuring cups the first week to get a feel for portion sizes and calorie targets.
8. **Flexibility** – Swap any meal for another day’s option if you crave variety; the macro totals stay balanced.
9. **Leftover love** – Turn dinner leftovers into lunch wraps or salads—reduces waste and saves time.
10. **Enjoy the process** – Cooking is a form of self‑care. Play your favorite music, involve family/friends, and celebrate each plant‑powered bite!