Sample week · 7 days

2,400 calorie vegan meal plan

Seven days of meals at 2,400 calories and 120 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,400
Protein a day
120 g
Meals a day
3 and a snack
Recipes
27

Monday

2,395 kcal116 g protein

Tuesday

2,330 kcal124 g protein

Wednesday

2,354 kcal125 g protein

Thursday

2,342 kcal114 g protein

Friday

2,362 kcal123 g protein

Saturday

2,459 kcal115 g protein

Sunday

2,328 kcal117 g protein

Grocery list for the week

Produce

  • Avocado1
  • Onion400 g
  • Garlic9 cloves
  • GingerA little
  • Cilantro25 g
  • Cayenne pepperA little
  • Green onions25 g
  • Lemons2
  • Carrot200 g
  • Cucumber400 g
  • Bell pepper1
  • Raspberries120 g
  • Parsley20 g
  • Cherry tomatoes75 g
  • Sweet potato150 g
  • Red bell pepper400 g
  • Baby spinach400 g
  • Garlic powderA little
  • Potatoes130 g
  • Red pepper flakesA little
  • Zucchini1
  • Lime1
  • Apples3
  • Orange juice120 ml
  • Celery55 g
  • Blueberries45 g
  • Snap peas50 g
  • Red cabbage50 g
  • Basil5 g

Bakery

  • Wheat tortilla3 whole
  • Corn tortillas95 g

Pantry

  • Black beans400 g
  • Dried red lentils100 g
  • Canned diced tomatoes500 g
  • Brown rice400 g
  • White rice600 g
  • Canned coconut milk180 ml
  • Canned kidney beans100 g
  • Canned chickpeas1.3 kg
  • Rolled oats40 g
  • Chia seeds2 tsp
  • Chickpea flour1 tbsp
  • Quinoa200 g
  • Soy sauce4 tbsp
  • Peanut butter10 tbsp
  • SugarA little
  • Sesame seeds1 tsp
  • Couscous75 g
  • Vegetable broth350 ml
  • Brown sugar3 tsp
  • Green beans150 g
  • Cannellini beans70 g
  • Coconut milk300 ml
  • Almonds2 tbsp
  • Canned tomato sauce150 g
  • Green lentils90 g
  • Canned crushed tomatoes200 g
  • Tomato paste2 tsp

Oils and spices

  • Ground turmeric2 tsp
  • Olive oil8 tbsp
  • Vegetable oil6 tbsp
  • Ground cumin2 tsp
  • Dried thymeA little
  • CinnamonA little
  • Ground corianderA little
  • Rice vinegar2 tbsp
  • Smoked paprika1 tsp
  • SaltA little
  • Black pepperA little
  • Sesame oil1 tsp
  • Ground cinnamon1 tsp
  • Chili powder2 tsp
  • Curry powder2 tsp
  • Dried oreganoA little

Other

  • Tofu500 g
  • Salsa110 g
  • Extra firm tofu300 g
  • Ground allspiceA little
  • Tahini3 tbsp
  • Soy protein powder25 g
  • Unsweetened soymilk200 ml
  • Bulgur wheat75 g
  • Firm tofu1.1 kg
  • Cornstarch2 tbsp
  • Tempeh300 g
  • Scallions10 g
  • Edamame220 g
  • Silken tofu50 g
  • Maple syrup2 tbsp
  • Peanuts2 tsp
  • Dried pappardelle120 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
2,400 calories, other kinds
All sample meal plans

Meal plans for clients

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