100% plant-based – nutrient optimised
Vegan Meal Plan
Plant-based nutrition that delivers all nutrients – including sufficient protein, iron, omega-3 and B12.
A well-planned vegan meal plan delivers all necessary macro and micronutrients. Special attention goes to protein (legumes, tofu, tempeh), vitamin B12 (supplementation recommended), omega-3 (flax and chia oil), iron and calcium.
📆 Monday1740 kcal
🥣 Oats + almond milk + chia seeds + berries380 kcal
🍛 Chickpea curry + basmati rice + mango chutney560 kcal
🌮 Tofu tacos + avocado + pico de gallo + lime580 kcal
🍌 Banana + peanut butter (2 tbsp)220 kcal
📆 Tuesday1760 kcal
🥞 Oat pancakes + maple syrup + berries400 kcal
🥗 Quinoa Buddha bowl + edamame + tahini540 kcal
🥦 Tempeh + broccoli + peanut sauce + rice620 kcal
🫙 Coconut yoghurt + granola + date200 kcal
📆 Wednesday1590 kcal
🍓 Green smoothie: spinach, banana, almond milk310 kcal
🥙 Hummus wrap + roasted veg + rocket480 kcal
🍝 Lentil bolognese + wholegrain pasta + nutritional yeast620 kcal
🍫 Dark chocolate 90% + almonds180 kcal
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🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 Supplement vitamin B12 daily (at least 250 μg). Optionally: vitamin D3 (from lichen), omega-3 (algae oil) and iodine (seaweed powder or iodised salt).
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
Can I get enough protein as a vegan?+
Yes – with legumes, tofu, tempeh, edamame, seitan and quinoa you can fully meet your protein needs.
Which nutrients should vegans monitor?+
Vitamin B12 (supplementation necessary), omega-3, iodine, iron, calcium, vitamin D and zinc.
Can I build muscle as a vegan?+
Yes – with sufficient protein (1.6–2.0 g/kg) from plant sources and consistent training, muscle gain is possible.
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