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ModerateLifestyleHealth & Fitness (Vegan)

Plant-Based Plan – 1800 Cal

A fully vegan 1800-calorie plan using complementary plant proteins to hit adequate protein targets. Heavy on legumes, soy, quinoa, and seeds for complete amino acid profiles.

Daily Nutrition Targets

1800kcal
Calories
120g
Protein
230g
Carbohydrates
55g
Fat

Weekly Meal Plan

Day 1 — Day 11633 kcal
Breakfast7:30 AM · 476 cal
  • Overnight oats with pea protein (1/2 cup oats + 1 scoop pea protein)320 cal | 28g P
  • Chia seeds (1 tbsp)58 cal | 2g P
  • Mixed berries (1/2 cup)42 cal | 1g P
  • Soy milk (3/4 cup)56 cal | 5g P
Lunch12:30 PM · 529 cal
  • Lentil and quinoa bowl (1.5 cups)380 cal | 22g P
  • Roasted vegetables (zucchini, peppers) (1 cup)60 cal | 2g P
  • Tahini dressing (1 tbsp)89 cal | 3g P
Snack3:30 PM · 190 cal
  • Edamame (shelled) (1/2 cup)95 cal | 8g P
  • Apple (1 medium)95 cal | 0g P
Dinner7:00 PM · 438 cal
  • Tofu stir-fry (6 oz firm tofu)180 cal | 20g P
  • Brown rice (1 cup cooked)218 cal | 5g P
  • Bok choy and mushrooms (1.5 cups)40 cal | 4g P
Day 2 — Day 21602 kcal
Breakfast7:30 AM · 491 cal
  • Smoothie bowl (pea protein + frozen banana + soy milk) (1 large)380 cal | 28g P
  • Hemp seeds (topping) (2 tbsp)111 cal | 7g P
Lunch12:30 PM · 458 cal
  • Black bean tacos (2 corn tortillas + 3/4 cup beans)380 cal | 18g P
  • Salsa and lime (1/4 cup salsa)18 cal | 1g P
  • Avocado (1/4)60 cal | 1g P
Snack3:30 PM · 210 cal
  • Roasted pumpkin seeds (2 tbsp)148 cal | 8g P
  • Orange (1 medium)62 cal | 1g P
Dinner7:00 PM · 443 cal
  • Tempeh (pan seared) (4 oz)218 cal | 22g P
  • Sweet potato (6 oz)155 cal | 3g P
  • Kale (sautéed with garlic) (2 cups)70 cal | 5g P
Day 3 — Day 31400 kcal
Breakfast7:30 AM · 360 cal
  • Tofu scramble (5 oz firm tofu + veggies)200 cal | 18g P
  • Whole grain toast (2 slices)160 cal | 6g P
Lunch12:30 PM · 400 cal
  • Chickpea salad wrap (1 whole wheat wrap + 1/2 cup chickpeas)400 cal | 18g P
Snack3:30 PM · 195 cal
  • Pea protein shake with soy milk (1 scoop + 1 cup soy milk)195 cal | 25g P
Dinner7:00 PM · 445 cal
  • Red lentil dal (1.5 cups)320 cal | 22g P
  • Quinoa (1/2 cup cooked)111 cal | 4g P
  • Spinach salad (2 cups)14 cal | 2g P
Supplement with B12, vitamin D, omega-3 (algae-based), and potentially zinc and iron.

Eat Freely

  • • Legumes: lentils, chickpeas, black beans, edamame, kidney beans
  • • Soy: tofu, tempeh, edamame, soy milk
  • • Whole grains: quinoa (complete protein), oats, brown rice, farro
  • • Nuts and seeds: hemp seeds, pumpkin seeds, almonds, chia seeds
  • • Vegetables: all types, especially leafy greens
  • • Fruits: all types
  • • Plant-based protein powder (pea protein, soy protein)
  • • Nutritional yeast (B12 source, cheesy flavor)

Limit

  • • Refined grains and white rice
  • • High-sugar fruits in excess
  • • Coconut products (high saturated fat for a plant food)
  • • Vegan junk food (Oreos, chips — technically vegan but not healthy)

Avoid

  • • All animal products: meat, fish, dairy, eggs, honey
  • • Processed vegan substitutes high in sodium and additives