Vegan meal plan
A balanced, fully plant-based week — protein included.
A vegan meal plan drops all animal products, which makes balance and protein the two things most plans get wrong. Done well, a plant-based week is varied and filling; done badly, it's three sad salads and a snack attack by 4pm.
Meal Planner builds a vegan week around the foods you actually like — combining legumes, tofu, tempeh, grains, nuts and seeds to keep protein and iron up — then hands you the shopping list and recipes so nothing gets missed.
Why this plan works
Protein covered
Beans, lentils, tofu, tempeh and seeds are combined across the day so a vegan week still reaches a solid protein level.
Genuinely varied
Rotates cuisines and textures so plant-based never means the same bowl every night.
No hidden animal products
Set vegan once and dairy, eggs, honey and the rest are excluded from every meal automatically.
Shopping sorted
Quantities are summed across the week into one aisle-sorted list — handy for less-common staples.
A sample day
- Breakfast
- Tofu scramble on toast, or oats with soy milk and berries
- Lunch
- Lentil and roasted-veg grain bowl with tahini
- Dinner
- Tempeh stir-fry with rice and edamame
- Snack
- Hummus with veg, or roasted chickpeas
Every plan is generated fresh for your household, portions, and dislikes — this is just a taste.
Frequently asked questions
Will I get enough protein on a vegan plan?
Yes. The plan deliberately combines legumes, tofu, tempeh, nuts and seeds across the day so a vegan week reaches a solid protein level without supplements.
Does it handle iron and variety?
It rotates ingredients, pairs iron-rich foods with vitamin-C sources, and keeps cuisines varied so the week stays interesting.
Can I avoid soy or nuts too?
Add them as dislikes or allergies and the plan leans on other plant proteins while keeping the week balanced.
Build your plan in seconds
Tell Meal Planner your household, tastes, and any allergies. You'll get a full week, a sorted shopping list, and step-by-step recipes — free to start.
Get started free