Sample week · 7 days

1,600 calorie vegan meal plan

Seven days of meals at 1,600 calories and 80 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,600
Protein a day
80 g
Meals a day
3 and a snack
Recipes
28

Monday

1,622 kcal79 g protein

Tuesday

1,601 kcal79 g protein

Wednesday

1,614 kcal79 g protein

Thursday

1,593 kcal79 g protein

Friday

1,585 kcal80 g protein

Saturday

1,615 kcal79 g protein

Sunday

1,628 kcal81 g protein

Grocery list for the week

Produce

  • Carrot220 g
  • Onion450 g
  • Garlic12 cloves
  • Lemons2
  • Orange juice150 ml
  • Ginger10 g
  • Lime1
  • Raspberries75 g
  • Cilantro15 g
  • Parsley35 g
  • Cauliflower florets250 g
  • Garlic powderA little
  • Celery120 g
  • Apple75 g
  • Broccoli florets200 g
  • Cucumber160 g
  • Red bell peppers2
  • Baby spinach55 g
  • Cayenne pepperA little
  • Tomatoes200 g
  • BasilA little
  • Green bell pepper1
  • White mushrooms200 g
  • Red pepper flakesA little
  • Banana60 g
  • Bell pepper1
  • Cherry tomatoes3
  • Dill pickle1
  • Red onion10 g
  • Romaine lettuce20 g

Bakery

  • Wheat pita breads1 whole
  • Baguette40 g
  • Wheat bread2 slices

Pantry

  • Chickpea flour130 g
  • Dried red lentils200 g
  • Vegetable broth2 l
  • Soy sauce1 tbsp
  • Brown sugar1 tbsp
  • Green beans100 g
  • White rice650 g
  • Canned chickpeas650 g
  • Rolled oats40 g
  • Chia seeds2 tsp
  • Red lentils140 g
  • Canned crushed tomatoes50 g
  • Puy lentils75 g
  • Dijon mustard2 tsp
  • Walnuts25 g
  • Hot pepper sauce30 ml
  • Canned white beans300 g
  • Tomato paste2 tsp
  • Dried green lentils90 g
  • Canned diced tomatoes400 g
  • Canned black beans180 g
  • Pasta30 g
  • Canned coconut milk80 ml
  • Canned kidney beans50 g
  • Canned fava beans200 g
  • White miso paste1 tbsp

Oils and spices

  • Ground turmeric2 tsp
  • Chili flakesA little
  • Olive oil10 tbsp
  • Ground cumin1 tbsp
  • Vegetable oil5 tbsp
  • Rice vinegar2 tbsp
  • Chili powder1 tsp
  • Salt1 tsp
  • CinnamonA little
  • CuminA little
  • TurmericA little
  • Red wine vinegar2 tsp
  • Ground cinnamonA little
  • Black pepperA little
  • Ground paprikaA little
  • Ground gingerA little
  • Ground corianderA little
  • Balsamic vinegarA little
  • Smoked paprikaA little
  • Dried thymeA little
  • Garam masalaA little

Frozen

  • Frozen blueberries75 g

Other

  • Firm tofu300 g
  • Cornstarch1 tbsp
  • Soy protein powder40 g
  • Unsweetened soymilk500 ml
  • Beets2
  • Arugula30 g
  • Maple syrup1 tbsp
  • Buckwheat groats50 g
  • Tempeh350 g
  • Tofu150 g
  • Ground cardamomA little
  • Tahini45 g
  • Silken tofu150 g
  • Ground allspiceA little
  • Scallion1

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
1,600 calories, other kinds
All sample meal plans

Meal plans for clients

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