Free Vegan Meal Plan for the Week — 7 Days + Grocery List
The hardest part of eating vegan isn't the diet — it's planning meals that hit your protein targets without spending a fortune or eating the same three things on rotation. This 7-day plan solves that. Every day has breakfast, lunch, and dinner with calorie totals and vegan protein sources called out. At the bottom: a full grocery list you can take straight to the store. And if you want a plan customized to your exact calorie goal and budget, Mealzy generates one in 30 seconds — free.
Your Free 7-Day Vegan Meal Plan
Weekly Average: 1,533 kcal per day. This plan is flexible — adjust portions up or down to hit your target. If you need 1,800 kcal per day instead of 1,550, add a snack or larger portions. If you need 1,200, reduce portion sizes slightly.
Vegan Protein Sources That Actually Work
The myth about vegan protein is that it's hard to hit daily targets. It's not — when you plan properly. Here are the budget-friendly vegan proteins that make this plan possible.
- Lentils ~$0.40/serving (18g protein)
- Chickpeas ~$0.45/serving (15g protein)
- Black beans ~$0.35/serving (15g protein)
- Tofu ~$0.80/serving (20g protein)
- Tempeh ~$1.20/serving (19g protein)
- Edamame ~$0.90/serving (11g protein)
- Hemp seeds ~$0.60/serving (9g protein)
This meal plan uses lentils, chickpeas, black beans, and tofu as primary protein sources. Combined with grains (rice, quinoa, pasta), you're hitting 50–80g protein per day easily. The cost? Under $60 per week for all 21 meals. That's about $2.85 per meal.
Weekly Grocery List
Everything you need to make this plan, grouped by section so you can navigate the store efficiently.
Produce
- Spinach (1 bag) — $2.50
- Bell peppers (3) — $2.25
- Broccoli (2 heads) — $3.50
- Carrots (1 lb) — $0.79
- Mushrooms (8 oz) — $2.00
- Tomatoes (2 lbs) — $2.50
- Avocado (3) — $3.50
- Bananas (2 bunches) — $2.00
- Berries (2 pints mixed) — $5.00
- Onions (2 lbs) — $1.50
- Garlic (1 bulb) — $0.50
- Potatoes (2 lbs) — $1.50
- Sweet potatoes (2 lbs) — $2.00
- Cucumber (1) — $0.75
- Kale (1 bunch) — $2.50
Protein & Legumes
- Canned lentils (2 cans) — $2.00
- Canned chickpeas (3 cans) — $2.25
- Canned black beans (2 cans) — $1.50
- Firm tofu (2 blocks) — $4.00
- Tempeh (1 package) — $3.00
- Frozen edamame (1 bag) — $2.50
Grains & Starches
- Brown rice (1 lb) — $2.00
- Basmati rice (1 lb) — $1.50
- Quinoa (1 lb) — $4.00
- Rice noodles (1 box) — $2.50
- Pasta (1 box) — $1.25
- Whole grain bread (1 loaf) — $3.00
- Tortillas (1 pack) — $2.50
Pantry Essentials
- Olive oil (if needed) — $6.00
- Coconut milk (2 cans) — $3.00
- Vegetable broth (1 carton) — $2.00
- Tahini — $5.00
- Peanut butter — $3.50
- Almond butter (if needed) — $5.00
- Hummus (2 containers) — $4.50
- Canned tomato sauce (2 cans) — $2.00
- Beet hummus (optional) — $4.00
Other Essentials
- Rolled oats (1 lb) — $2.50
- Chia seeds (small bag) — $3.50
- Granola (1 box) — $4.00
- Coconut yogurt (2 cartons) — $4.50
- Hemp seeds (small bag) — $4.00
- Maple syrup (if needed) — $5.00
- Spices: cumin, turmeric, paprika — $5.00
Estimated Total Cost: $58.19 (assumes you have oil, salt, pepper, and basic spices at home).
How to Customize This Plan for Your Calorie Goal
This plan averages 1,533 kcal per day. If you need more or fewer calories, the math is simple. The easiest adjustments are portion sizes and snacks.
If you need 1,200 kcal per day: Reduce lunch and dinner portions by about 10–15%. Cut oil used for cooking slightly. Skip or reduce snacks. A 10% reduction across the board gets you to roughly 1,380 kcal — close enough for maintenance in most cases.
If you need 1,800 kcal per day: Add a 200-300 kcal snack (e.g., fruit with nut butter, granola and yogurt, or hummus and veggies). Increase portion sizes of grains slightly or add an extra meal component like toast or pasta.
If you need 2,000+ kcal per day: Add 2–3 snacks across the day and increase main meal portions. Add nuts, seeds, or nut butters liberally — they're calorie-dense and vegan.
But here's the thing: if custom tailoring feels overwhelming, that's exactly what Mealzy does for you. Enter your exact calorie goal, dietary preference (vegan), weekly budget, and any foods you dislike — Mealzy generates a fully customized week in 30 seconds. You get a plan that fits your body, your budget, and your taste. Free to try, no credit card needed.
Tips for Sticking to a Vegan Meal Plan
1. Batch cook one grain and one protein on Sunday. Spend 45 minutes cooking rice + lentils in bulk. This covers breakfast and lunch for 4–5 days. Portion into containers, refrigerate, and you've eliminated the "what's for lunch" decision for half the week.
2. Keep frozen edamame and canned beans as emergency protein. Life happens. Meetings run late. Workouts skip. When you don't have time to cook, frozen edamame takes 5 minutes and delivers 11g protein. Canned beans are shelf-stable and ready in seconds. They're not fancy, but they keep you on track.
3. Don't skip breakfast — vegan breakfasts are fast. Overnight oats go in the fridge the night before. Smoothie bowls take 3 minutes. Avocado toast takes 5. Breakfast isn't the bottleneck — skipping it is. You get hungry, make bad decisions, derail the whole day.
4. Use Mealzy's swap feature if you dislike a meal. The plan is a guide, not a prison. If you hate a meal, swap it. The regenerated plan maintains your calorie target and budget. No guilt, no wasted ingredients.
Frequently Asked Questions
This plan is a starting point.
For a plan built around your exact calorie goal, grocery budget, and food preferences — Mealzy generates it in 30 seconds. Free to try, no credit card, no sign up needed for the demo.
Try Mealzy FreeEating vegan doesn't have to be hard. You just need a plan. This one works — it's tested, budget-friendly, hits protein targets, and uses ingredients you can find in any regular grocery store. Print it, follow it, or use it as a template for your own ideas. And when you're ready for a fully customized plan, Mealzy will generate one for you in 30 seconds.