Sample week · 7 days

2,000 calorie vegan meal plan

Seven days of meals at 2,000 calories and 100 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,000
Protein a day
100 g
Meals a day
3 and a snack
Recipes
28

Monday

1,943 kcal100 g protein

Tuesday

1,975 kcal101 g protein

Wednesday

2,016 kcal100 g protein

Thursday

2,012 kcal99 g protein

Friday

2,013 kcal101 g protein

Saturday

1,991 kcal100 g protein

Sunday

1,932 kcal101 g protein

Grocery list for the week

Produce

  • Raspberries75 g
  • Onion400 g
  • Garlic9 cloves
  • Limes2
  • Avocado1
  • Cilantro20 g
  • Red bell pepper350 g
  • Snap peas50 g
  • Lemons2
  • Carrots2
  • Cucumber450 g
  • Bell pepper1
  • Potatoes130 g
  • Baby spinach230 g
  • Garlic powderA little
  • GingerA little
  • Parsley25 g
  • Cherry tomatoes75 g
  • Green bell pepper1
  • Apples3
  • Celery1 stalk
  • BasilA little
  • Cayenne pepperA little
  • Tomato50 g
  • Strawberries95 g
  • Sweet potato150 g
  • Banana60 g
  • Green onion1

Bakery

  • Crusty bread60 g
  • Corn tortillas50 g
  • Wheat pita breads1 whole
  • Wheat tortilla1 whole

Pantry

  • Rolled oats40 g
  • Chia seeds2 tsp
  • Canned black beans500 g
  • Vegetable broth450 ml
  • Peanut butter7 tbsp
  • Soy sauce2 tbsp
  • Brown sugarA little
  • White rice450 g
  • Canned chickpeas1.1 kg
  • Canned crushed tomatoes300 g
  • Canned white beans350 g
  • Dried red lentils100 g
  • Canned diced tomatoes400 g
  • Brown rice300 g
  • Chickpea flour2 tbsp
  • Black beans180 g
  • Green lentils60 g
  • Tomato paste1 tsp
  • Canned coconut milk160 ml
  • Canned kidney beans150 g
  • Hemp seeds15 g
  • Quinoa75 g
  • Sesame seedsA little

Oils and spices

  • CinnamonA little
  • Olive oil9 tbsp
  • Ground cumin2 tsp
  • Paprika1 tsp
  • Vegetable oil4 tbsp
  • Smoked paprika1 tsp
  • SaltA little
  • Black pepperA little
  • Balsamic vinegar2 tsp
  • Ground turmeric2 tsp
  • Ground corianderA little
  • Chili powder1 tsp
  • Cumin1 tsp
  • Ground cinnamonA little
  • Dried oreganoA little
  • Dried thymeA little
  • Ground gingerA little
  • Garam masalaA little
  • Rice vinegar2 tsp
  • Sesame oil1 tsp
  • Sea saltA little
  • Chili flakesA little

Frozen

  • Frozen blueberries75 g
  • Frozen edamame in pods100 g

Other

  • Soy protein powder60 g
  • Unsweetened soymilk350 ml
  • Tempeh600 g
  • Peanuts2 tsp
  • Tahini5 tbsp
  • Dried rosemaryA little
  • Tofu300 g
  • Bulgur wheat75 g
  • Firm tofu300 g
  • Salsa80 g
  • Dried pappardelle80 g
  • Ground allspice1 tsp
  • Scallion1
  • Wheat flatbreads1 whole
  • Silken tofu300 g
  • Maple syrup1 tbsp
  • Vanilla extractA little
  • Cornstarch2 tsp
  • Shelled edamame60 g
  • Extra firm tofu150 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
2,000 calories, other kinds
All sample meal plans

Meal plans for clients

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