Sample week · 7 days

1,400 calorie vegan meal plan

Seven days of meals at 1,400 calories and 70 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,400
Protein a day
70 g
Meals a day
3 and a snack
Recipes
28

Monday

1,416 kcal69 g protein

Tuesday

1,410 kcal69 g protein

Wednesday

1,434 kcal68 g protein

Thursday

1,406 kcal71 g protein

Friday

1,372 kcal72 g protein

Saturday

1,420 kcal70 g protein

Sunday

1,405 kcal71 g protein

Grocery list for the week

Produce

  • Carrot350 g
  • Onion500 g
  • Garlic11 cloves
  • Lemons2
  • Cauliflower florets250 g
  • Garlic powderA little
  • Celery110 g
  • Apple75 g
  • Green cabbage50 g
  • Lime1
  • Cilantro15 g
  • Ginger10 g
  • Avocado1
  • Cucumber1
  • Zucchini300 g
  • Eggplant1
  • Red bell pepper1
  • Cayenne pepperA little
  • Parsley30 g
  • Tomato120 g
  • Plum tomatoes250 g
  • Basil leaves10 g
  • Broccoli florets180 g
  • Bananas2
  • Baby spinach25 g
  • Button mushrooms85 g
  • Potatoes140 g
  • Spinach30 g
  • Strawberries130 g
  • White mushrooms150 g
  • Pearl onions50 g
  • New potatoes200 g
  • Corn kernels50 g
  • Jalapeño pepper5 g
  • Cilantro leaves5 g

Bakery

  • Corn tortillas180 g
  • Wheat bread2 slices

Pantry

  • Chickpea flour120 g
  • Soba noodles80 g
  • Soy sauce2 tbsp
  • Sesame seeds2 tsp
  • Dried red lentils200 g
  • Vegetable broth2 l
  • Hot pepper sauce30 ml
  • Walnuts10 g
  • Canned diced tomatoes600 g
  • Canned white beans700 g
  • Dried green lentils180 g
  • Roasted red peppers65 g
  • Canned fava beans200 g
  • Red lentils70 g
  • Canned crushed tomatoes50 g
  • White rice90 g
  • White beans100 g
  • Jasmine rice75 g
  • Rolled oats15 g
  • RaisinsA little
  • Peanut butter1 tbsp
  • Hemp seeds25 g
  • Pasta30 g
  • Lentils140 g
  • Tomato paste1 tbsp
  • Dried brown lentils40 g
  • Canned pinto beans160 g

Oils and spices

  • Olive oil10 tbsp
  • Salt1 tsp
  • Black pepperA little
  • Rice vinegar1 tbsp
  • Sesame oil2 tsp
  • Ground cumin1 tbsp
  • Ground cinnamonA little
  • Vegetable oil2 tbsp
  • Smoked paprikaA little
  • CuminA little
  • Chili powderA little
  • Ground turmeric1 tsp
  • Chili flakesA little
  • Dried thyme1 tsp
  • TurmericA little
  • Sea saltA little

Frozen

  • Frozen edamame40 g
  • Frozen edamame in pods100 g
  • Frozen pineapple chunks100 g

Other

  • Edamame75 g
  • Maple syrup2 tbsp
  • Buckwheat groats50 g
  • Unsweetened soymilk150 ml
  • Firm tofu100 g
  • Tahini20 g
  • Tempeh150 g
  • Cornstarch1 tsp
  • Textured vegetable protein30 g
  • Coconut water200 ml
  • Silken tofu200 g
  • Soy protein powder25 g
  • Vanilla extractA little
  • Red wine65 ml
  • Bay1 leaf

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

Vegan, at other calorie levels
1,400 calories, other kinds
All sample meal plans

Meal plans for clients

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