An easy vegan meal plan, complete with a grocery list. This vegan meal plan is 1650 calories daily, with 75+ grams of protein. It is for someone who doesn't mind having the same lunch or dinner 2 days in a row. This is because it is easier, more cost efficient, and takes less time than it would to prepare a new meal each day.
Download your free meal plan and grocery list here
How to read this blog article & follow the meal plan
This vegan meal plan and grocery list assumes that you will be meal prepping. To download the free vegan meal plan and grocery list PDF, subscribe to the Simple Green Soul mailing list here. Don't forget to confirm your subscription!
Once you have confirmed your subscription, the free PDF link will be emailed straight to your inbox. This includes your shopping list, as well a planner with each day of meals. You don't have to subscribe to use this meal plan (you just won't get the grocery list)
Each day of eating is listed below with each recipe. It includes:
- Breakfast
- Lunch
- Snack
- Dinner
Follow the ingredient quantities listed in this article exactly to meet the calories and macros listed. Full recipe instructions for each meal are linked in this article. Just remember that the ingredients quantities may be slightly different in the recipe blog article than listed here. The ingredient quantities listed here are for 1 person only.
What if I don't want to have the same meal 2 days in a row?
If you want to make fresh meals each day, simply choose a day of eating instead! You can get more ideas from my first Weekly Vegan Meal Plan here. Both week 1 & 2 will be emailed to you. Simply pick and choose some recipes from week 1 to add to your list.
Is this vegan meal plan and grocery list Gluten Free?
It can be! To make this vegan meal plan and grocery list gluten free, make the following substitutes:
- Sourdough for gluten free bread
- Pasta for gluten free pasta
- Soy sauce for Tamari sauce
Day 1: 1650 calories (Sunday)
Carbs: 164g | Protein: 95g | Fat: 74g
Sunday
Breakfast - Peanut Butter On Toast + Fruit (485 calories)
Peanut Butter On Toast + Fruit
- 2 pieces of gluten free bread - 325 calories
- With nuttlex and 1 tablespoon of peanut butter -118 calories
- ½ cup of blueberries - 42 calories
Carbs - 66g
Protein - 12g
Fat - 21g
Lunch - Tempeh Tahini Bowl (475 calories)
Add the following ingredients to a bowl. For full details of the recipe, head to the blog post here
Ingredients:
- ¾ cup of cooked quinoa (refer to blog post for substitutes)
- 1 /4 cup of spring onion finely chopped
- ¼ cup of fresh parsley leaves, finely chopped
- ¼ cup of cucumber, finely chopped
- ¼ cup of grated carrot (I use the food processor)
- ¼ cup of green capsicum, finely chopped
Salad Dressing:
- ½ lemon, juiced
- 1 tablespoon of runny tahini
Marinated Tempeh:
- 100 grams fresh tempeh
- ¼ cup soy sauce
- 2 teaspoon cumin
- ¼ teaspoon chilli powder
Carbs - 46g
Protein - 30g
Fat - 22g
Snack - Chocolate Pea Protein Shake (140 calories)
- 30 grams of your favourite vegan chocolate pea protein
- 1 cup of unsweetened almond milk, or plant milk of choice
Carbs - 5g
Protein - 17g
Fat - 6g
Dinner - Bangers & Mash (550 calories)
- 2 links of the impossible soy and gluten free sausages
- 2 tablespoon of ketchup (tomato sauce)
Vegan Potato Mash
- 1 small white potato
- ½ tablespoon of nutritional yeast
- 1 teaspoon of vegan butter
- A dash of unsweetened plant milk
Carbs - 47g
Protein - 36g
Fat - 26g
Day 2 & 3: 1650 Calories (Monday & Tuesday)
Carbs: 180g | Protein: 108g | Fat:62g
Monday & Tuesday
Breakfast - Chocolate Peanut Butter Banana Smoothie (440 calories)
Read about the full recipe here
Ingredients:
- 1 small frozen banana
- 1 tablespoon cacao powder
- 1 tablespoon peanut butter
- 1 tablespoon of maca powder (use rolled oats instead if you don’t have maca powder)
- 1-2 Medjool dates pitted
- 1-1.5 cup of plant milk (I use unsweetened almond milk)
- 30 grams pea protein (I use unflavoured)
- ⅛ teaspoon salt
- 1 handful of ice (optional)
Carbs: 52g
Protein: 34g
Fat: 14g
Lunch - Tempeh Tahini Bowl (475 calories)
Recipe as above in Day 1 (make 3 salads in one sitting)
Snack - Chocolate Protein Chia Pudding With Blueberries (320 calories)
Check out the full recipe in my blog article here
Ingredients:
- 3 tablespoon chia seeds
- 1 cup of unsweetened almond milk (+ a dash of water)
- 1 tablespoon cacao or cocoa powder
- 30 grams or 1 scoop of your favourite chocolate pea protein
- ½ cup fresh blueberries
- 1 teaspoon erythritol,stevia, or other natural sweetner of choice optional
Instructions - refer to my blog article here
Carbs: 26g
Protein: 24g
Fat: 15g
Dinner - Vegan Pesto Pasta (410 calories)
Check out the full recipe in my blog article here. I like to make a batch of vegan pesto on the weekend and keep it in my fridge for the week. Cook your pasta as per the packet instructions, and add in a serving of the pre-made vegan pesto. This is much better than meal-prepping the pasta because the sauce is oil free. This means that if you don't eat it immediately it can get hard and sticky in the fridge. This is easily avoided by storing the pesto into the pasta right before serving.
The quantities in this recipe are exactly ¼ of my vegan pesto recipe here
For this meal plan, I have omitted the vegan tofu chicken.
Ingredients:
- 1 serving of penne pasta 70 grams
- ¼ cup fresh cherry tomatoes
- 1 pinch of cracked pepper (to serve)
- 1 pinch of high quality salt (to serve)
Ingredients (Vegan Pesto, 1 serving)
- ¼ bunch of fresh basil
- 2 tablespoon nutritional yeast
- 1 tablespoon fresh lemon juice
- 1 tablespoon hemp hearts
- 1 tablespoon pepitas
- 1-2 cloves of fresh garlic
- 1 teaspoon himalayan salt
- 1-2 tablespoon of water
Instructions - refer to my blog article here
Carbs: 52g
Protein: 23g
Fat: 13g
Day 4: 1650 Calories (Wednesday)
Carbs: 202g | Protein: 95g | Fat:58g
Wednesday
Breakfast - Raspberry Banana Smoothie (425 calories)
Read the full recipe here
Ingredients:
- 1 cup of frozen raspberries
- 1 small frozen banana
- 30 grams pure pea protein
- 1.5 tablespoon chia seeds
- 1 cup spinach
- 1.5 cup unsweetened almond milk
- 1 lime, juice of
- 1 tablespoon of maca powder (substitute with rolled oats if you don’t have maca powder)
Add all ingredients to a blender and blend!
Carbs: 55g
Protein: 34g
Fat: 10g
Lunch - Fig Salad Made With Quinoa, Chickpeas & Pomegranate (495 calories)
Read full recipe here
Again, make 3 salads in one go and store in your fridge
Ingredients:
- 1 fresh fig
- ½ cup of cooked quinoa
- ½ cup of chickpeas, rinsed well from the can
- ¼ cup of shredded lettuce
- ¼ cup of fresh parsley leaves, roughly chopped
- ¼ cup of spring onion, finely chopped
- ¼ cup of cherry tomatoes, halved
- ¼ cup of Spanish onion, finely chopped
- 30 grams of fresh pomegranate seeds
- 2-3 walnuts (12g)
Salad Dressing:
- 1 tablespoon of runny tahini
- Fresh lemon juice
Carbs: 64g
Protein: 17g
Fat: 22g
Snack - Chocolate Protein Chia Pudding With Blueberries (315 calories)
As above in Day 2 & 3
Dinner - Vegan Pesto Pasta (410 calories)
As above in Day 2 & 3
Day 5 & 6: 1650 Calories (Thursday & Friday)
Carbs: 205g | Protein:77g | Fat:64g
Thursday & Friday

Breakfast - Raspberry Banana Smoothie (425 calories)
As above in Day 4
Lunch - Fig Salad Made With Quinoa, Chickpeas & Pomegranate (495 calories)
As above in Day 4
Snack - Peanut Butter On Toast (210 calories)
- 1 piece of toast
- 1 serving of vegan butter
- 1 teaspoon of peanut butter
Carbs - 26g
Protein - 5g
Fat - 10g
Dinner - Vegan Ricotta Spinach Pasta With Lemon & Garlic (480 calories)
Similar to the vegan pesto, I like to make the ricotta sauce and store it in the fridge for later. Follow the exact ingredients used in this blog post here to make 4 servings. Make sure to use almond milk instead of coconut cream to keep to the calories in this meal plan.
Ingredients:
- 60 grams pasta of your choice
- 50 grams of fresh baby spinach
- 1 /2 a lemon (juice & zest)
- 1 clove of garlic (very finely chopped)
- Cracked pepper and salt to serve
Ingredients (Vegan Ricotta, 1 serving)
- ¼ cup raw cashews (soaked overnight or in boiling water for 15 minutes)
- 50 g firm tofu
- ½ tablespoon nutritional yeast
- 1 tablespoon of almond milk
- ¼ tablespoon apple cider vinegar
- ⅛ teaspoon salt
Carbs - 26g
Protein - 5g
Fat - 10g
Saturday (Day 1)
I usually eat a lot of my meals out on the weekends. I would therefore reserve Saturday as a guesstimate day, or spread out Day 1 meal plans over the weekend to suit. For example, you might be out for dinner on Saturday, and out for lunch on Sunday. In this case, I would meal prep the tempeh tahini salad bowls on Saturday, so I can have it for lunch.
And that's it! I hope you enjoy my vegan plan. If you have any questions send me an Instagram message or leave a comment below 🙂

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