Meal Plan - 2400 calorie vegan meal plan
Grocery List
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Recipes
Don't forget to generate your plan for next week on
https://www.strongrfastr.com
Day 1
2356 cals
155g protein (26%)
83g fat (32%)
207g carbs (35%)
Breakfast
Lunch
345 cals, 22g protein, 8g net carbs, 19g fat
800 cals, 31g protein, 84g net carbs, 33g fat
Chocolate avocado vegan chia pudding
344 cals
Chunky canned soup (creamy)
1 1/2 can(s)- 530 cals
Soy milk yogurt
2 container- 271 cals
Snacks
Dinner
190 cals, 7g protein, 35g net carbs, 2g fat
695 cals, 22g protein, 77g net carbs, 28g fat
Small toasted bagel with 'butter'
1 bagel(s)- 191 cals
Dal with rice
538 cals
Pita bread
2 pita bread(s)- 156 cals
Protein Supplement(s)
325 cals, 73g protein, 3g net carbs, 2g fat
Protein shake
3 scoop- 327 cals
41g fiber (7%)
Day 2
2356 cals
155g protein (26%)
83g fat (32%)
207g carbs (35%)
Breakfast
Lunch
345 cals, 22g protein, 8g net carbs, 19g fat
800 cals, 31g protein, 84g net carbs, 33g fat
Chocolate avocado vegan chia pudding
344 cals
41g fiber (7%)
Chunky canned soup (creamy)
1 1/2 can(s)- 530 cals
Soy milk yogurt
2 container- 271 cals
Snacks
Dinner
190 cals, 7g protein, 35g net carbs, 2g fat
695 cals, 22g protein, 77g net carbs, 28g fat
Small toasted bagel with 'butter'
1 bagel(s)- 191 cals
Dal with rice
538 cals
Pita bread
2 pita bread(s)- 156 cals
Protein Supplement(s)
325 cals, 73g protein, 3g net carbs, 2g fat
Protein shake
3 scoop- 327 cals
Day 3
2436 cals
182g protein (30%)
81g fat (30%)
198g carbs (33%)
Breakfast
Lunch
330 cals, 28g protein, 21g net carbs, 12g fat
720 cals, 49g protein, 46g net carbs, 32g fat
Soy milk
1 3/4 cup(s)- 148 cals
Vegan sausage & veggie sheet pan
720 cals
Clementine
2 clementine(s)- 78 cals
Protein shake (almond milk)
105 cals
Snacks
Dinner
335 cals, 7g protein, 39g net carbs, 11g fat
725 cals, 26g protein, 90g net carbs, 24g fat
Raspberries
1 1/3 cup(s)- 96 cals
Eggplant and tofu curry
608 cals
Small granola bar
2 bar(s)- 238 cals
Pita bread
1 1/2 pita bread(s)- 117 cals
Protein Supplement(s)
325 cals, 73g protein, 3g net carbs, 2g fat
Protein shake
3 scoop- 327 cals
46g fiber (8%)
Day 4
2436 cals
182g protein (30%)
81g fat (30%)
198g carbs (33%)
Breakfast
Lunch
330 cals, 28g protein, 21g net carbs, 12g fat
720 cals, 49g protein, 46g net carbs, 32g fat
Soy milk
1 3/4 cup(s)- 148 cals
46g fiber (8%)
Vegan sausage & veggie sheet pan
720 cals
Clementine
2 clementine(s)- 78 cals
Protein shake (almond milk)
105 cals
Snacks
Dinner
335 cals, 7g protein, 39g net carbs, 11g fat
725 cals, 26g protein, 90g net carbs, 24g fat
Raspberries
1 1/3 cup(s)- 96 cals
Eggplant and tofu curry
608 cals
Small granola bar
2 bar(s)- 238 cals
Pita bread
1 1/2 pita bread(s)- 117 cals
Protein Supplement(s)
325 cals, 73g protein, 3g net carbs, 2g fat
Protein shake
3 scoop- 327 cals
Day 5
2391 cals
194g protein (33%)
67g fat (25%)
211g carbs (35%)
Breakfast
Lunch
330 cals, 28g protein, 21g net carbs, 12g fat
755 cals, 47g protein, 66g net carbs, 26g fat
42g fiber (7%)
Soy milk
1 3/4 cup(s)- 148 cals
Chunky canned soup (non-creamy)
2 1/2 can(s)- 618 cals
Clementine
2 clementine(s)- 78 cals
Simple mixed greens salad
136 cals
Protein shake (almond milk)
105 cals
Snacks
Dinner
230 cals, 10g protein, 25g net carbs, 8g fat
750 cals, 37g protein, 96g net carbs, 19g fat
Almond milk
1/2 cup(s)- 51 cals
Lentils
231 cals
Blackberries & vegan chocolate dip
1 container(s)- 179 cals
Bbq tofu & pineapple bowl
519 cals
Protein Supplement(s)
325 cals, 73g protein, 3g net carbs, 2g fat
Protein shake
3 scoop- 327 cals
Day 6
2365 cals
182g protein (31%)
70g fat (27%)
213g carbs (36%)
Breakfast
Lunch
305 cals, 15g protein, 23g net carbs, 15g fat
755 cals, 47g protein, 66g net carbs, 26g fat
39g fiber (7%)
Small toasted bagel with vegan cream cheese
1/2 bagel(s)- 130 cals
Chunky canned soup (non-creamy)
2 1/2 can(s)- 618 cals
Sunflower seeds
90 cals
Simple mixed greens salad
136 cals
Soy milk
1 cup(s)- 85 cals
Snacks
Dinner
230 cals, 10g protein, 25g net carbs, 8g fat
750 cals, 37g protein, 96g net carbs, 19g fat
Almond milk
1/2 cup(s)- 51 cals
Lentils
231 cals
Blackberries & vegan chocolate dip
1 container(s)- 179 cals
Bbq tofu & pineapple bowl
519 cals
Protein Supplement(s)
325 cals, 73g protein, 3g net carbs, 2g fat
Protein shake
3 scoop- 327 cals
Day 7
2427 cals
163g protein (27%)
101g fat (38%)
174g carbs (29%)
Breakfast
Lunch
305 cals, 15g protein, 23g net carbs, 15g fat
810 cals, 38g protein, 62g net carbs, 37g fat
41g fiber (7%)
Small toasted bagel with vegan cream cheese
1/2 bagel(s)- 130 cals
Vegan bangers and cauliflower mash
1 sausage link(s)- 361 cals
Sunflower seeds
90 cals
Roasted almonds
1/4 cup(s)- 222 cals
Soy milk
1 cup(s)- 85 cals
Pear
2 pear(s)- 226 cals
Snacks
Dinner
230 cals, 10g protein, 25g net carbs, 8g fat
755 cals, 28g protein, 62g net carbs, 40g fat
Almond milk
1/2 cup(s)- 51 cals
Curried lentils
723 cals
Blackberries & vegan chocolate dip
1 container(s)- 179 cals
Simple mixed greens salad
34 cals
Protein Supplement(s)
325 cals, 73g protein, 3g net carbs, 2g fat
Protein shake
3 scoop- 327 cals
Grocery List
Legumes and Legume Products
lentils, raw
1 2/3 cup (320g)
firm tofu
1 3/4 lbs (793g)
Nut and Seed Products
coconut milk, canned
1 3/4 cup (420mL)
chia seeds
4 tbsp (57g)
sunflower kernels
1 oz (28g)
almonds
4 tbsp, whole (36g)
Beverages
water
25 cup(s) (5965mL)
protein powder
23 1/2 scoop (1/3 cup ea) (729g)
almond milk, unsweetened
1/4 gallon (1080mL)
Vegetables and Vegetable Products
onion
1 small (70g)
garlic
2 clove(s) (6g)
eggplant
3/4 small eggplant (344g)
broccoli
5 cup chopped (455g)
carrots
3 medium (183g)
potatoes
3 small (1-3/4" to 2-1/4" dia.) (276g)
Fats and Oils
oil
2 1/4 oz (67mL)
salad dressing
6 3/4 tbsp (101mL)
Spices and Herbs
Other
cacao powder
5/8 oz (18g)
vegan butter
1 tbsp (14g)
soy milk yogurt
7 container(s) (1052g)
soy milk, unsweetened
1/2 gallon (1740mL)
curry sauce
3/4 jar (15 oz) (319g)
italian seasoning
1/2 tbsp (5g)
vegan sausage
4 sausage (400g)
mixed greens
6 3/4 cup (203g)
dairy-free cream cheese
1 1/2 tbsp (23g)
frozen cauliflower
3/4 cup (85g)
curry paste
1 tbsp (15g)
Fruits and Fruit Juices
avocados
2 slices (50g)
clementines
6 fruit (444g)
raspberries
2 2/3 cup (328g)
canned pineapple
2 cup, chunks (362g)
blackberries
1 1/2 cup (216g)
pears
2 medium (356g)
Soups, Sauces, and Gravies
chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
barbecue sauce
1/2 cup (140g)
chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Snacks
garlic powder
4 dash (2g)
ground cumin
1 tsp (2g)
curry powder
1/4 tbsp (2g)
salt
1/4 tsp (2g)
Cereal Grains and Pasta
long-grain white rice
1 cup (185g)
Baked Products
pita bread
7 pita, small (4" dia) (196g)
bagel
3 small bagel (3" dia) (207g)
small granola bar
4 bar (100g)
Recipes
Breakfast 1
Eat on day 1, day 2
Chocolate avocado vegan chia pudding
344 cals
22g protein
19g fat
8g carbs
14g fiber
For single meal:
For all 2 meals:
almond milk, unsweetened
3/4 cup(s) (180mL)
chia seeds
2 tbsp (28g)
cacao powder
1 tbsp (6g)
avocados
1 slices (25g)
protein powder
1/2 scoop (1/3 cup ea) (16g)
almond milk, unsweetened
1 1/2 cup(s) (360mL)
chia seeds
4 tbsp (57g)
cacao powder
2 tbsp (12g)
avocados
2 slices (50g)
protein powder
1 scoop (1/3 cup ea) (31g)
1. Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2. Cover and refrigerate for 1-2 hours or overnight.
3. Serve and enjoy.
Breakfast 2
Eat on day 3, day 4, day 5
Soy milk
1 3/4 cup(s) - 148 cals
12g protein
8g fat
4g carbs
4g fiber
For single meal:
For all 3 meals:
soy milk, unsweetened
1 3/4 cup (420mL)
soy milk, unsweetened
1/3 gallon (1260mL)
1. This recipe has no instructions.
Clementine
2 clementine(s) - 78 cals
1g protein
0g fat
15g carbs
3g fiber
For single meal:
For all 3 meals:
clementines
2 fruit (148g)
clementines
6 fruit (444g)
1. This recipe has no instructions.
Protein shake (almond milk)
105 cals
14g protein
4g fat
3g carbs
1g fiber
For single meal:
For all 3 meals:
almond milk, unsweetened
1/2 cup (120mL)
protein powder
1/2 scoop (1/3 cup ea) (16g)
almond milk, unsweetened
1 1/2 cup (360mL)
protein powder
1 1/2 scoop (1/3 cup ea) (47g)
1. Mix until well-combined.
2. Serve.
Breakfast 3
Eat on day 6, day 7
Small toasted bagel with vegan cream cheese
1/2 bagel(s) - 130 cals
4g protein
4g fat
19g carbs
1g fiber
For single meal:
For all 2 meals:
bagel
1/2 small bagel (3" dia) (35g)
dairy-free cream cheese
3/4 tbsp (11g)
bagel
1 small bagel (3" dia) (69g)
dairy-free cream cheese
1 1/2 tbsp (23g)
1. Toast the bagel to desired toastiness.
2. Spread the cream cheese.
3. Enjoy.
Sunflower seeds
90 cals
4g protein
7g fat
1g carbs
1g fiber
For single meal:
For all 2 meals:
sunflower kernels
1/2 oz (14g)
sunflower kernels
1 oz (28g)
1. This recipe has no instructions.
Soy milk
1 cup(s) - 85 cals
7g protein
5g fat
2g carbs
2g fiber
For single meal:
For all 2 meals:
soy milk, unsweetened
1 cup (240mL)
soy milk, unsweetened
2 cup (480mL)
1. This recipe has no instructions.
Lunch 1
Eat on day 1, day 2
Chunky canned soup (creamy)
1 1/2 can(s) - 530 cals
19g protein
26g fat
45g carbs
12g fiber
For single meal:
For all 2 meals:
chunky canned soup (creamy
varieties)
1 1/2 can (~19 oz) (800g)
chunky canned soup (creamy
varieties)
3 can (~19 oz) (1599g)
1. Prepare according to instructions on package.
Soy milk yogurt
2 container - 271 cals
12g protein
7g fat
39g carbs
1g fiber
For single meal:
For all 2 meals:
soy milk yogurt
2 container(s) (301g)
soy milk yogurt
4 container(s) (601g)
1. This recipe has no instructions.
Lunch 2
Eat on day 3, day 4
Vegan sausage & veggie sheet pan
720 cals
49g protein
32g fat
46g carbs
12g fiber
For single meal:
For all 2 meals:
italian seasoning
1/4 tbsp (3g)
oil
1 tbsp (15mL)
broccoli, chopped
1 1/2 cup chopped (137g)
carrots, sliced
1 1/2 medium (92g)
potatoes, cut into wedges
1 1/2 small (1-3/4" to 2-1/4" dia.)
(138g)
vegan sausage, cut into bite sized
pieces
1 1/2 sausage (150g)
italian seasoning
1/2 tbsp (5g)
oil
2 tbsp (30mL)
broccoli, chopped
3 cup chopped (273g)
carrots, sliced
3 medium (183g)
potatoes, cut into wedges
3 small (1-3/4" to 2-1/4" dia.) (276g)
vegan sausage, cut into bite sized
pieces
3 sausage (300g)
1. Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2. Toss vegetables in oil, italian seasoning, and some salt and pepper.
3. Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until
vegetables are soft and sausage is golden, about 35 minutes. Serve.
Lunch 3
Eat on day 5, day 6
Chunky canned soup (non-creamy)
2 1/2 can(s) - 618 cals
45g protein
17g fat
58g carbs
For single meal:
13g fiber
For all 2 meals:
chunky canned soup (non-creamy chunky canned soup (non-creamy
varieties)
varieties)
2 1/2 can (~19 oz) (1315g)
5 can (~19 oz) (2630g)
1. Prepare according to instructions on package.
Simple mixed greens salad
136 cals
3g protein
9g fat
8g carbs
2g fiber
For single meal:
For all 2 meals:
mixed greens
3 cup (90g)
salad dressing
3 tbsp (45mL)
mixed greens
6 cup (180g)
salad dressing
6 tbsp (90mL)
1. Mix greens and dressing in a small bowl. Serve.
Lunch 4
Eat on day 7
Vegan bangers and cauliflower mash
1 sausage link(s) - 361 cals
29g protein
19g fat
16g carbs
3g fiber
Makes 1 sausage link(s)
onion, thinly sliced
1/2 small (35g)
vegan sausage
1 sausage (100g)
oil
1/2 tbsp (8mL)
frozen cauliflower
3/4 cup (85g)
1. Heat a skillet over medium
low heat. Add the onion
and half of the oil. Cook
until soft and browning.
2. Meanwhile, cook the
sausage and cauliflower
according to the directions
on the package.
3. When cauliflower is done,
transfer to a bowl and add
the remaining oil. Mash it
using a stick mixer, back of
a fork, or a potato masher.
Salt and pepper to taste.
4. When all elements are
done, plate and serve.
Roasted almonds
1/4 cup(s) - 222 cals
8g protein
18g fat
3g carbs
5g fiber
Makes 1/4 cup(s)
almonds
4 tbsp, whole (36g)
1. This recipe has no
instructions.
Pear
2 pear(s) - 226 cals
1g protein
0g fat
43g carbs
11g fiber
Makes 2 pear(s)
pears
2 medium (356g)
1. This recipe has no
instructions.
Snacks 1
Eat on day 1, day 2
Small toasted bagel with 'butter'
1 bagel(s) - 191 cals
7g protein
2g fat
35g carbs
2g fiber
For single meal:
For all 2 meals:
bagel
1 small bagel (3" dia) (69g)
vegan butter
1/2 tbsp (7g)
bagel
2 small bagel (3" dia) (138g)
vegan butter
1 tbsp (14g)
1. Toast the bagel to desired toastiness.
2. Spread the butter.
3. Enjoy.
Snacks 2
Eat on day 3, day 4
Raspberries
1 1/3 cup(s) - 96 cals
2g protein
1g fat
9g carbs
11g fiber
For single meal:
For all 2 meals:
raspberries
1 1/3 cup (164g)
raspberries
2 2/3 cup (328g)
1. Rinse raspberries and serve.
Small granola bar
2 bar(s) - 238 cals
5g protein
10g fat
30g carbs
3g fiber
For single meal:
For all 2 meals:
small granola bar
2 bar (50g)
small granola bar
4 bar (100g)
1. This recipe has no instructions.
Snacks 3
Eat on day 5, day 6, day 7
Almond milk
1/2 cup(s) - 51 cals
2g protein
4g fat
2g carbs
0g fiber
For single meal:
For all 3 meals:
almond milk, unsweetened
1/2 cup(s) (120mL)
almond milk, unsweetened
1 1/2 cup(s) (360mL)
1. This recipe has no instructions.
Blackberries & vegan chocolate dip
1 container(s) - 179 cals
8g protein
4g fat
23g carbs
5g fiber
For single meal:
For all 3 meals:
soy milk yogurt
1 container(s) (150g)
blackberries
1/2 cup (72g)
cacao powder
1 tsp (2g)
soy milk yogurt
3 container(s) (451g)
blackberries
1 1/2 cup (216g)
cacao powder
3 tsp (6g)
1. Stir the cacao powder (alternatively you can use cocoa powder) into the yogurt until fully blended.
2. Serve with blackberries.
Dinner 1
Eat on day 1, day 2
Dal with rice
538 cals
17g protein
27g fat
50g carbs
6g fiber
For single meal:
For all 2 meals:
lentils, raw
4 tbsp (48g)
coconut milk, canned
1/2 cup (120mL)
water
1/4 cup(s) (59mL)
onion, chopped
1/4 small (18g)
oil
1/2 tsp (3mL)
garlic, minced
1 clove(s) (3g)
garlic powder
2 dash (1g)
ground cumin
4 dash (1g)
curry powder
3 dash (1g)
long-grain white rice
2 tbsp (23g)
lentils, raw
1/2 cup (96g)
coconut milk, canned
1 cup (240mL)
water
1/2 cup(s) (119mL)
onion, chopped
1/2 small (35g)
oil
1 tsp (5mL)
garlic, minced
2 clove(s) (6g)
garlic powder
4 dash (2g)
ground cumin
1 tsp (2g)
curry powder
1/4 tbsp (2g)
long-grain white rice
4 tbsp (46g)
1. Cook rice according to package.
2. In a saucepan, add the water and coconut milk and bring to a simmer. Add the lentils and let cook for 20
minutes, covered. Add more water if needed.
3. Meanwhile, in a skillet, heat the oil and add in the oil and garlic and cook until soft. Add in the spices and
stir for a minute or two. Set aside.
4. When lentils are done, add in onion mixture and stir until well-combined.
5. Serve over rice.
Pita bread
2 pita bread(s) - 156 cals
6g protein
1g fat
28g carbs
4g fiber
For single meal:
For all 2 meals:
pita bread
2 pita, small (4" dia) (56g)
pita bread
4 pita, small (4" dia) (112g)
1. Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in
a warm oven or toaster oven.
Dinner 2
Eat on day 3, day 4
Eggplant and tofu curry
608 cals
21g protein
24g fat
69g carbs
9g fiber
For single meal:
For all 2 meals:
eggplant, cubed
3/8 small eggplant (172g)
firm tofu, patted dry and cubed
3/8 package (16 oz) (170g)
curry sauce
3/8 jar (15 oz) (159g)
oil
1 tsp (6mL)
long-grain white rice
6 tbsp (69g)
eggplant, cubed
3/4 small eggplant (344g)
firm tofu, patted dry and cubed
3/4 package (16 oz) (340g)
curry sauce
3/4 jar (15 oz) (319g)
oil
3/4 tbsp (11mL)
long-grain white rice
3/4 cup (139g)
1. Prepare rice according to package. Set aside.
2. In a skillet over medium heat, add the oil.
3. Add in the cubed tofu and eggplant and cook until browned, stirring occasionally, for about 7 minutes.
4. Pour in the curry sauce and heat through.
5. Serve the rice and top with curry sauce mixture.
Pita bread
1 1/2 pita bread(s) - 117 cals
4g protein
1g fat
21g carbs
3g fiber
For single meal:
For all 2 meals:
pita bread
1 1/2 pita, small (4" dia) (42g)
pita bread
3 pita, small (4" dia) (84g)
1. Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in
a warm oven or toaster oven.
Dinner 3
Eat on day 5, day 6
Lentils
231 cals
16g protein
1g fat
34g carbs
7g fiber
For single meal:
For all 2 meals:
salt
2/3 dash (0g)
water
1 1/3 cup(s) (316mL)
lentils, raw, rinsed
1/3 cup (64g)
salt
1 1/3 dash (1g)
water
2 2/3 cup(s) (632mL)
lentils, raw, rinsed
2/3 cup (128g)
1. Cooking instructions of lentils can vary. Follow package instructions if possible.
2. Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for
about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
Bbq tofu & pineapple bowl
519 cals
22g protein
18g fat
62g carbs
6g fiber
For single meal:
For all 2 meals:
oil
1/2 tbsp (8mL)
barbecue sauce
4 tbsp (70g)
canned pineapple
1 cup, chunks (181g)
firm tofu
1/2 lbs (227g)
broccoli
1 cup chopped (91g)
oil
1 tbsp (15mL)
barbecue sauce
1/2 cup (140g)
canned pineapple
2 cup, chunks (362g)
firm tofu
1 lbs (454g)
broccoli
2 cup chopped (182g)
1. Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with
oil.
2. Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes.
Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3. Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and
softened, about 5 minutes.
4. Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
Dinner 4
Eat on day 7
Curried lentils
723 cals
27g protein
37g fat
60g carbs
10g fiber
lentils, raw
1/2 cup (96g)
water
1 cup(s) (237mL)
salt
1 dash (1g)
coconut milk, canned
3/4 cup (180mL)
curry paste
1 tbsp (15g)
1. Rinse lentils and place in a
saucepan with the water.
Bring to a boil, then cover,
and simmer over low heat
for 15 minutes. Stir in the
curry paste, coconut cream
and season with salt to
taste. Return to a simmer,
and cook for an additional
10 to 15 minutes, until
tender.
Simple mixed greens salad
34 cals
1g protein
2g fat
2g carbs
1g fiber
mixed greens
3/4 cup (23g)
salad dressing
3/4 tbsp (11mL)
1. Mix greens and dressing in
a small bowl. Serve.
Protein Supplement(s)
Eat every day
Protein shake
3 scoop - 327 cals
73g protein
2g fat
3g carbs
3g fiber
For single meal:
For all 7 meals:
water
3 cup(s) (711mL)
protein powder
3 scoop (1/3 cup ea) (93g)
water
21 cup(s) (4977mL)
protein powder
21 scoop (1/3 cup ea) (651g)
1. This recipe has no instructions.