Sample week · 7 days
3,000 calorie vegan meal plan
Seven days of meals at 3,000 calories and 150 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.
- Calories a day
- 3,000
- Protein a day
- 150 g
- Meals a day
- 3 and a snack
- Recipes
- 25
Monday
2,927 kcal148 g protein
- Breakfast628 kcal · 34 g
- Lunch826 kcal · 41 g
- DinnerLentil bolognese with pappardelle2 servings1,303 kcal · 56 g
- Snack171 kcal · 18 g
Tuesday
2,856 kcal155 g protein
- Breakfast494 kcal · 38 g
- Lunch1,222 kcal · 36 g
- DinnerKorean braised tofu (dubu jorim) with rice1½ servings924 kcal · 64 g
- Snack216 kcal · 16 g
Wednesday
2,871 kcal151 g protein
- Breakfast456 kcal · 33 g
- Lunch921 kcal · 32 g
- DinnerCaribbean jerk tofu with rice and peas1½ servings1,238 kcal · 62 g
- Snack256 kcal · 24 g
Thursday
3,062 kcal153 g protein
- Breakfast457 kcal · 44 g
- LunchMediterranean falafel grain bowl1½ servings1,033 kcal · 44 g
- Dinner1,381 kcal · 48 g
- Snack190 kcal · 17 g
Friday
3,069 kcal149 g protein
- BreakfastChocolate raspberry chia pudding1½ servings945 kcal · 16 g
- LunchSoutheast asian peanut tofu wrap1½ servings821 kcal · 53 g
- DinnerTofu and black bean enchilada skillet1½ servings891 kcal · 65 g
- SnackClassic hummus with crudités1½ servings411 kcal · 14 g
Saturday
3,037 kcal150 g protein
- Breakfast702 kcal · 13 g
- LunchTeriyaki tofu and edamame rice bowl1½ servings854 kcal · 54 g
- DinnerJerk tempeh with rice and peas1¾ servings1,158 kcal · 47 g
- Snack324 kcal · 35 g
Sunday
3,052 kcal148 g protein
- BreakfastMango coconut overnight oats1¼ servings869 kcal · 15 g
- Lunch486 kcal · 56 g
- Dinner1,442 kcal · 52 g
- Snack256 kcal · 24 g