Sample week · 7 days

1,800 calorie vegan meal plan

Seven days of meals at 1,800 calories and 90 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,800
Protein a day
90 g
Meals a day
3 and a snack
Recipes
28

Monday

1,813 kcal89 g protein

Tuesday

1,813 kcal88 g protein

Wednesday

1,844 kcal90 g protein

Thursday

1,778 kcal89 g protein

Friday

1,763 kcal89 g protein

Saturday

1,761 kcal90 g protein

Sunday

1,816 kcal89 g protein

Grocery list for the week

Produce

  • Raspberries75 g
  • Parsley45 g
  • Garlic14 cloves
  • Romaine lettuce50 g
  • Cherry tomatoes200 g
  • Onion400 g
  • Carrot110 g
  • Celery1 stalk
  • BasilA little
  • Cayenne pepperA little
  • Lemons2
  • Red bell pepper300 g
  • Baby spinach210 g
  • Cucumber400 g
  • Garlic powderA little
  • Limes2
  • Potatoes130 g
  • Banana60 g
  • Avocado1
  • Cilantro15 g
  • GingerA little
  • Bell pepper1
  • Red pepper flakesA little
  • Snap peas50 g
  • Strawberries130 g
  • Tomato75 g
  • Sweet potato1
  • Spring onion1
  • Orange juice75 ml
  • Broccoli florets130 g
  • White mushrooms250 g

Bakery

  • Wheat tortillas2 whole
  • Wheat pita breads1 whole
  • Crusty bread60 g

Pantry

  • Rolled oats40 g
  • Chia seeds2 tsp
  • Canned chickpeas1.2 kg
  • Chickpea flour80 g
  • Green lentils60 g
  • Vegetable broth650 ml
  • Canned crushed tomatoes300 g
  • Tomato paste1 tsp
  • White rice400 g
  • Canned coconut milk80 ml
  • Canned kidney beans50 g
  • Canned white beans350 g
  • Canned diced tomatoes300 g
  • Canned black beans500 g
  • Dried red lentils100 g
  • Brown rice150 g
  • Soy sauce2 tbsp
  • Brown sugar1 tbsp
  • Peanut butter1 tbsp
  • Hemp seeds15 g
  • Puy lentils75 g
  • Dijon mustard2 tsp
  • Walnuts15 g
  • Canned fava beans300 g
  • Barbecue sauce2 tbsp

Oils and spices

  • CinnamonA little
  • Ground cumin1 tbsp
  • Olive oil10 tbsp
  • Dried oreganoA little
  • Vegetable oil4 tbsp
  • Garam masalaA little
  • Ground turmeric2 tsp
  • Salt1 tsp
  • Black pepperA little
  • Dried thymeA little
  • Ground gingerA little
  • Ground cinnamonA little
  • Smoked paprika1 tsp
  • Curry powder2 tsp
  • Balsamic vinegar2 tsp
  • PaprikaA little
  • Chili flakesA little
  • Sesame oilA little
  • Chili powderA little
  • Red wine vinegar2 tsp
  • Ground corianderA little
  • Rice vinegar2 tsp

Frozen

  • Frozen blueberries75 g

Other

  • Soy protein powder65 g
  • Unsweetened soymilk350 ml
  • Tahini85 g
  • Dried pappardelle80 g
  • Tofu150 g
  • Tempeh600 g
  • Ground allspiceA little
  • Scallion1
  • Dried rosemaryA little
  • Silken tofu350 g
  • Extra firm tofu150 g
  • Cornstarch2 tsp
  • Peanuts2 tsp
  • Maple syrup2 tsp
  • Vanilla extractA little
  • Beets2
  • Arugula30 g
  • Bulgur wheat75 g

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
1,800 calories, other kinds
All sample meal plans

Meal plans for clients

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