2,500-Calorie Vegan Meal Plan: 7 Days + Grocery List
In short: this 2,500-calorie vegan meal plan gives you 7 days of breakfast, lunch and dinner plus 2 snacks a day, averaging 2497 kcal, 106 g protein, 301 g carbs and 91 g fat per day. 100% plant-based — no meat, fish, dairy, eggs or honey.
- Calories
- 2497
- Protein
- 106 g
- Carbs
- 301 g
- Fat
- 91 g
Who it's for: Vegans and plant-curious cooks who want enough protein and a realistic weekly shop.
Your 7-day menu
Monday
2488 kcal · P 113 g · C 290 g · F 92 g
BreakfastTofu scramble on toast588 kcal · 36 g protein10 min · portion ×1.4
- 252 g (8.9 oz) Firm tofu
- 70 g (2.5 oz) Baby spinach
- 14 g (0.5 oz) Nutritional yeast
- 84 g (3.0 oz) Wholegrain bread
Crumble tofu into a pan with turmeric and spinach; serve on toast.
LunchLentil & vegetable soup with bread672 kcal · 34 g protein30 min · portion ×1.4
- 98 g (3.5 oz) Red lentils (dry)
- 168 g (5.9 oz) Carrots
- 84 g (3.0 oz) Celery
- 70 g (2.5 oz) Sourdough bread
Simmer lentils and veg in stock 25 min; blend half.
DinnerBlack bean tacos with avocado798 kcal · 28 g protein15 min · portion ×1.4
- 210 g (7.4 oz) Black beans (drained)
- 4 Corn tortillas
- 0.5 Avocado
- 84 g (3.0 oz) Red cabbage
Warm spiced beans, fill tortillas with beans, avocado and cabbage.
SnackRoasted chickpeas200 kcal · 9 g protein25 min
- 120 g (4.2 oz) Chickpeas (drained)
Roast with paprika at 200 °C / 400 °F for 25 min.
SnackApple & almond butter230 kcal · 6 g protein2 min
- 1 Apple
- 20 g (0.7 oz) Almond butter (no sugar)
Slice apple, dip in almond butter.
Tuesday
2509 kcal · P 109 g · C 310 g · F 85 g
BreakfastSoy yoghurt, oats & berries540 kcal · 24 g protein3 min · portion ×1.35
- 338 g (11.9 oz) Soy yoghurt
- 54 g (1.9 oz) Rolled oats
- 135 g (4.8 oz) Mixed berries
- 14 g (0.5 oz) Chia seeds
Layer yoghurt, oats, berries and chia.
LunchEdamame & peanut noodle salad756 kcal · 32 g protein15 min · portion ×1.35
- 135 g (4.8 oz) Edamame (shelled)
- 95 g (3.4 oz) Rice noodles (dry)
- 108 g (3.8 oz) Red cabbage
- 27 g (1.0 oz) Peanut butter
Cook noodles, toss with edamame, cabbage and peanut-lime dressing.
DinnerCrispy tofu & veg stir-fry with rice783 kcal · 38 g protein25 min · portion ×1.35
- 270 g (9.5 oz) Firm tofu
- 203 g (7.2 oz) Broccoli
- 1.5 Bell pepper
- 81 g (2.9 oz) Basmati rice (dry)
- 20 ml (0.7 fl oz) Soy sauce
Crisp cubed tofu, stir-fry veg, toss in soy; serve with rice.
- SnackApple & almond butter230 kcal · 6 g protein
2 min
- 1 Apple
- 20 g (0.7 oz) Almond butter (no sugar)
Slice apple, dip in almond butter.
- SnackRoasted chickpeas200 kcal · 9 g protein
25 min
- 120 g (4.2 oz) Chickpeas (drained)
Roast with paprika at 200 °C / 400 °F for 25 min.
Wednesday
2497 kcal · P 91 g · C 309 g · F 97 g
BreakfastPeanut butter banana porridge585 kcal · 21 g protein8 min · portion ×1.3
- 78 g (2.8 oz) Rolled oats
- 325 ml (1.4 cups) Soy milk (fortified)
- 26 g (0.9 oz) Peanut butter
- 0.5 Banana
Cook oats in soy milk, top with peanut butter and banana.
LunchChickpea, quinoa & tahini bowl702 kcal · 29 g protein15 min · portion ×1.3
- 195 g (6.9 oz) Chickpeas (drained)
- 65 g (2.3 oz) Quinoa (dry)
- 130 g (4.6 oz) Cucumber
- 26 g (0.9 oz) Tahini
Pile quinoa, chickpeas and cucumber; drizzle tahini-lemon.
DinnerChickpea & spinach coconut curry780 kcal · 26 g protein25 min · portion ×1.3
- 234 g (8.3 oz) Chickpeas (drained)
- 195 ml (6.6 fl oz) Coconut milk (light)
- 104 g (3.7 oz) Baby spinach
- 65 g (2.3 oz) Basmati rice (dry)
Simmer chickpeas in spiced coconut milk, wilt spinach, serve with rice.
- SnackRoasted chickpeas200 kcal · 9 g protein
25 min
- 120 g (4.2 oz) Chickpeas (drained)
Roast with paprika at 200 °C / 400 °F for 25 min.
- SnackApple & almond butter230 kcal · 6 g protein
2 min
- 1 Apple
- 20 g (0.7 oz) Almond butter (no sugar)
Slice apple, dip in almond butter.
Thursday
2488 kcal · P 113 g · C 290 g · F 92 g
- BreakfastTofu scramble on toast588 kcal · 36 g protein
10 min · portion ×1.4
- 252 g (8.9 oz) Firm tofu
- 70 g (2.5 oz) Baby spinach
- 14 g (0.5 oz) Nutritional yeast
- 84 g (3.0 oz) Wholegrain bread
Crumble tofu into a pan with turmeric and spinach; serve on toast.
- LunchLentil & vegetable soup with bread672 kcal · 34 g protein
30 min · portion ×1.4
- 98 g (3.5 oz) Red lentils (dry)
- 168 g (5.9 oz) Carrots
- 84 g (3.0 oz) Celery
- 70 g (2.5 oz) Sourdough bread
Simmer lentils and veg in stock 25 min; blend half.
- DinnerBlack bean tacos with avocado798 kcal · 28 g protein
15 min · portion ×1.4
- 210 g (7.4 oz) Black beans (drained)
- 4 Corn tortillas
- 0.5 Avocado
- 84 g (3.0 oz) Red cabbage
Warm spiced beans, fill tortillas with beans, avocado and cabbage.
- SnackApple & almond butter230 kcal · 6 g protein
2 min
- 1 Apple
- 20 g (0.7 oz) Almond butter (no sugar)
Slice apple, dip in almond butter.
- SnackRoasted chickpeas200 kcal · 9 g protein
25 min
- 120 g (4.2 oz) Chickpeas (drained)
Roast with paprika at 200 °C / 400 °F for 25 min.
Friday
2509 kcal · P 109 g · C 310 g · F 85 g
- BreakfastSoy yoghurt, oats & berries540 kcal · 24 g protein
3 min · portion ×1.35
- 338 g (11.9 oz) Soy yoghurt
- 54 g (1.9 oz) Rolled oats
- 135 g (4.8 oz) Mixed berries
- 14 g (0.5 oz) Chia seeds
Layer yoghurt, oats, berries and chia.
- LunchEdamame & peanut noodle salad756 kcal · 32 g protein
15 min · portion ×1.35
- 135 g (4.8 oz) Edamame (shelled)
- 95 g (3.4 oz) Rice noodles (dry)
- 108 g (3.8 oz) Red cabbage
- 27 g (1.0 oz) Peanut butter
Cook noodles, toss with edamame, cabbage and peanut-lime dressing.
- DinnerCrispy tofu & veg stir-fry with rice783 kcal · 38 g protein
25 min · portion ×1.35
- 270 g (9.5 oz) Firm tofu
- 203 g (7.2 oz) Broccoli
- 1.5 Bell pepper
- 81 g (2.9 oz) Basmati rice (dry)
- 20 ml (0.7 fl oz) Soy sauce
Crisp cubed tofu, stir-fry veg, toss in soy; serve with rice.
- SnackRoasted chickpeas200 kcal · 9 g protein
25 min
- 120 g (4.2 oz) Chickpeas (drained)
Roast with paprika at 200 °C / 400 °F for 25 min.
- SnackApple & almond butter230 kcal · 6 g protein
2 min
- 1 Apple
- 20 g (0.7 oz) Almond butter (no sugar)
Slice apple, dip in almond butter.
Saturday
2497 kcal · P 91 g · C 309 g · F 97 g
- BreakfastPeanut butter banana porridge585 kcal · 21 g protein
8 min · portion ×1.3
- 78 g (2.8 oz) Rolled oats
- 325 ml (1.4 cups) Soy milk (fortified)
- 26 g (0.9 oz) Peanut butter
- 0.5 Banana
Cook oats in soy milk, top with peanut butter and banana.
- LunchChickpea, quinoa & tahini bowl702 kcal · 29 g protein
15 min · portion ×1.3
- 195 g (6.9 oz) Chickpeas (drained)
- 65 g (2.3 oz) Quinoa (dry)
- 130 g (4.6 oz) Cucumber
- 26 g (0.9 oz) Tahini
Pile quinoa, chickpeas and cucumber; drizzle tahini-lemon.
- DinnerChickpea & spinach coconut curry780 kcal · 26 g protein
25 min · portion ×1.3
- 234 g (8.3 oz) Chickpeas (drained)
- 195 ml (6.6 fl oz) Coconut milk (light)
- 104 g (3.7 oz) Baby spinach
- 65 g (2.3 oz) Basmati rice (dry)
Simmer chickpeas in spiced coconut milk, wilt spinach, serve with rice.
- SnackApple & almond butter230 kcal · 6 g protein
2 min
- 1 Apple
- 20 g (0.7 oz) Almond butter (no sugar)
Slice apple, dip in almond butter.
- SnackRoasted chickpeas200 kcal · 9 g protein
25 min
- 120 g (4.2 oz) Chickpeas (drained)
Roast with paprika at 200 °C / 400 °F for 25 min.
Sunday
2488 kcal · P 113 g · C 290 g · F 92 g
- BreakfastTofu scramble on toast588 kcal · 36 g protein
10 min · portion ×1.4
- 252 g (8.9 oz) Firm tofu
- 70 g (2.5 oz) Baby spinach
- 14 g (0.5 oz) Nutritional yeast
- 84 g (3.0 oz) Wholegrain bread
Crumble tofu into a pan with turmeric and spinach; serve on toast.
- LunchLentil & vegetable soup with bread672 kcal · 34 g protein
30 min · portion ×1.4
- 98 g (3.5 oz) Red lentils (dry)
- 168 g (5.9 oz) Carrots
- 84 g (3.0 oz) Celery
- 70 g (2.5 oz) Sourdough bread
Simmer lentils and veg in stock 25 min; blend half.
- DinnerBlack bean tacos with avocado798 kcal · 28 g protein
15 min · portion ×1.4
- 210 g (7.4 oz) Black beans (drained)
- 4 Corn tortillas
- 0.5 Avocado
- 84 g (3.0 oz) Red cabbage
Warm spiced beans, fill tortillas with beans, avocado and cabbage.
- SnackRoasted chickpeas200 kcal · 9 g protein
25 min
- 120 g (4.2 oz) Chickpeas (drained)
Roast with paprika at 200 °C / 400 °F for 25 min.
- SnackApple & almond butter230 kcal · 6 g protein
2 min
- 1 Apple
- 20 g (0.7 oz) Almond butter (no sugar)
Slice apple, dip in almond butter.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Almond butter (no sugar)140 g (4.9 oz)
- Apple7
- Avocado3
- Baby spinach420 g (14.8 oz)
- Banana2
- Basmati rice (dry)290 g (10.2 oz)
- Bell pepper3
- Black beans (drained)630 g (1.4 lb)
- Broccoli410 g (14.5 oz)
- Carrots500 g (1.1 lb)
- Celery250 g (8.8 oz)
- Chia seeds30 g (1.1 oz)
- Chickpeas (drained)1.70 kg (3.7 lb)
- Coconut milk (light)390 ml (1.6 cups)
- Corn tortillas13
- Cucumber260 g (9.2 oz)
- Edamame (shelled)270 g (9.5 oz)
- Firm tofu1.30 kg (2.9 lb)
- Mixed berries270 g (9.5 oz)
- Nutritional yeast40 g (1.4 oz)
- Peanut butter110 g (3.9 oz)
- Quinoa (dry)130 g (4.6 oz)
- Red cabbage470 g (1.0 lb)
- Red lentils (dry)290 g (10.2 oz)
- Rice noodles (dry)190 g (6.7 oz)
- Rolled oats260 g (9.2 oz)
- Sourdough bread210 g (7.4 oz)
- Soy milk (fortified)650 ml (2.7 cups)
- Soy sauce40 ml (1.4 fl oz)
- Soy yoghurt680 g (1.5 lb)
- Tahini50 g (1.8 oz)
- Wholegrain bread250 g (8.8 oz)
Tips for a vegan week
- Choose a fortified plant milk for calcium and vitamin B12.
- Firm tofu pressed for 10 minutes crisps up far better.
- Nutritional yeast adds a cheesy note and extra B vitamins.
Common questions
Is 2,500 calories right for me?
Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.
Can I swap meals between days?
Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.
How are the numbers worked out?
Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.