Sample week · 7 days
2,800 calorie vegan meal plan
Seven days of meals at 2,800 calories and 140 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.
- Calories a day
- 2,800
- Protein a day
- 140 g
- Meals a day
- 3 and a snack
- Recipes
- 26
Monday
2,698 kcal142 g protein
- Breakfast628 kcal · 34 g
- Lunch826 kcal · 41 g
- Dinner921 kcal · 32 g
- Snack324 kcal · 35 g
Tuesday
2,738 kcal144 g protein
- Breakfast494 kcal · 38 g
- Lunch1,381 kcal · 48 g
- Dinner520 kcal · 46 g
- SnackClassic hummus with crudités1¼ servings342 kcal · 12 g
Wednesday
2,803 kcal137 g protein
- BreakfastMango coconut overnight oats2 servings1,390 kcal · 24 g
- Lunch616 kcal · 43 g
- Dinner527 kcal · 51 g
- Snack269 kcal · 20 g
Thursday
2,663 kcal146 g protein
- Breakfast456 kcal · 33 g
- Lunch1,442 kcal · 52 g
- Dinner594 kcal · 43 g
- Snack171 kcal · 18 g
Friday
2,764 kcal139 g protein
- Breakfast702 kcal · 13 g
- LunchKorean chili-glazed tofu bowl1½ servings845 kcal · 50 g
- DinnerTempeh stir-fry with peanut sauce1½ servings961 kcal · 51 g
- Snack256 kcal · 24 g
Saturday
2,861 kcal138 g protein
- Breakfast628 kcal · 34 g
- LunchAfrican chickpea and spinach stew lunchbox1½ servings1,041 kcal · 39 g
- DinnerIndian dal and brown rice bowl1½ servings1,002 kcal · 48 g
- Snack190 kcal · 17 g
Sunday
2,769 kcal139 g protein
- Breakfast457 kcal · 44 g
- Lunch689 kcal · 29 g
- DinnerJerk tempeh with rice and peas2 servings1,323 kcal · 54 g
- SnackHummus with vegetable sticks1¼ servings300 kcal · 12 g