Vegan Meal Plan (1,800 kcal, High Protein)
Three 1,800-calorie vegan menus with 95 g of plant protein: tofu, tempeh, legumes, soy and nuts. No animal ingredients at all.
The numbers
- Calories
- 1,800 kcal
- Protein
- 94 g
- Carbohydrates
- 223 g
- Fat
- 68 g
- Fibre
- 53 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Vegans who want a balanced menu with a good amount of protein.
How to follow it
- Include a legume or soy product in every main meal.
- Vitamin B12 supplementation is necessary on a vegan diet — talk to a professional.
- Pea protein powder helps if your protein target is high.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Tofu (firm)430 g
- Seitan110 g
Grains, bread and cereals
- Lentils (cooked)850 g
- White rice (cooked)330 g
- Chickpeas (cooked)220 g
- Granola60 g
- Rolled oats (dry)30 g
- Whole-wheat bread30 g
Vegetables and roots
- Sweet potato (baked)380 g
- Tomato240 g
- Broccoli (steamed)240 g
- Romaine lettuce120 g
- Cabbage120 g
Fruit
- Cantaloupe melon220 g
- Apple180 g · 1 pcs
- Tangerine / mandarin150 g · 2 pcs
- Strawberries130 g
- Banana130 g · 1 pcs
- Pineapple120 g
- Avocado50 g
Pantry
- Olive oil90 g
- Peanut butter50 g
- Pea protein powder30 g
- Cashews30 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
What are the best vegan protein sources?
Tofu, tempeh, textured soy protein, lentils, chickpeas, beans and seitan. See the list of plant protein sources with values per 100 g.
Does a vegan diet make you lose weight?
It does if there is a calorie deficit, like any diet. Being vegan alone does not guarantee weight loss.
What are the macros of this diet?
On average 1,800 kcal a day, with 94 g of protein, 223 g of carbs, 68 g of fat and 53 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
Vegetarian Meal Plan (1,800 kcal)
1,800 kcal · 100 g protein · 4 meals
Dairy-Free Meal Plan (Lactose-Free)
1,800 kcal · 110 g protein · 4 meals
Gluten-Free Meal Plan (1,800 kcal)
1,800 kcal · 110 g protein · 4 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals