Meal planner v2

A whole vegan week, built to your rules

Set a goal, a budget ceiling, a cooking-time limit and any allergens, and the planner deals seven days of breakfasts, lunches and dinners from 40 tested recipes — with per-day protein and calories and one combined shopping list.

Goal

39 recipes match these rules.

Protein / day
51 g
Energy / day
1186 kcal
Week's food cost
$18.60

Monday

1030 kcal · 41 g P
  • Breakfast: Savoury miso porridge
    12 min · 16 g protein · $0.85
  • Lunch: Three-bean freezer chilli
    45 min · 19 g protein · $0.85
  • Dinner: The base roasting tray
    40 min · 6 g protein · $0.60

Tuesday

1170 kcal · 55 g P
  • Breakfast: Turmeric tofu scramble
    10 min · 24 g protein · $1.10
  • Lunch: Make-your-own veggie pizzas
    30 min · 17 g protein · $1.10
  • Dinner: Crispy bean nuggets
    35 min · 14 g protein · $0.80

Wednesday

970 kcal · 45 g P
  • Breakfast: Green protein smoothie
    4 min · 21 g protein · $1.00
  • Lunch: The base roasting tray
    40 min · 6 g protein · $0.60
  • Dinner: Red lentil dal
    25 min · 18 g protein · $0.60

Thursday

1190 kcal · 53 g P
  • Breakfast: Beans on wholegrain toast
    5 min · 20 g protein · $0.55
  • Lunch: Banana oat pancakes
    15 min · 12 g protein · $0.55
  • Dinner: Sheet-pan tofu and vegetables
    35 min · 21 g protein · $1.40

Friday

1240 kcal · 49 g P
  • Breakfast: Chickpea flour omelette
    15 min · 19 g protein · $0.80
  • Lunch: Chana masala
    35 min · 17 g protein · $0.75
  • Dinner: Hummus and dipper lunchbox
    10 min · 13 g protein · $1.00

Saturday

1330 kcal · 48 g P
  • Breakfast: Soy overnight oats with berries
    5 min · 18 g protein · $0.70
  • Lunch: Hummus and dipper lunchbox
    10 min · 13 g protein · $1.00
  • Dinner: Make-your-own veggie pizzas
    30 min · 17 g protein · $1.10

Sunday

1370 kcal · 68 g P
  • Breakfast: Weekend tofu shakshuka
    30 min · 23 g protein · $1.60
  • Lunch: Lentil bolognese
    45 min · 20 g protein · $0.95
  • Dinner: Cuban-style black bean soup
    40 min · 25 g protein · $0.70

Shopping list

  • 1 bay leaf
  • 1 frozen banana
  • 1 head broccoli
  • 1 onion
  • 1 onion, 2 carrots, 2 celery sticks
  • 1 spring onion
  • 1 tbsp chia seeds
  • 1 tbsp cocoa
  • 1 tbsp ground flaxseed
  • 1 tbsp ground flaxseed + 3 tbsp water
  • 1 tbsp maple syrup
  • 1 tbsp nutritional yeast
  • 1 tbsp white miso
  • 1 tin (400 g) baked beans or cannellini in tomato
  • 1 tin chopped tomatoes
  • 1 tin coconut milk
  • 1 tin each kidney, black and pinto beans
  • 1 tsp baking powder
  • 1 tsp cocoa
  • 1 tsp garlic powder, 1 tsp paprika
  • 1 tsp olive oil
  • 1 tsp sesame oil
  • 1 tsp smoked paprika
  • 1 wholemeal pitta
  • 1.2 l water
  • ½ tsp kala namak (black salt)
  • ½ tsp turmeric
  • ¼ tsp baking powder
  • ¼ tsp turmeric
  • 100 g frozen berries
  • 100 g walnuts, chopped fine
  • 120 g oats, blitzed to flour
  • 150 ml water
  • 2 onions
  • 2 onions, 1 green pepper
  • 2 onions, 2 peppers
  • 2 red onions
  • 2 red peppers, sliced
  • 2 ripe bananas
  • 2 slices wholegrain bread
  • 2 sweet potatoes
  • 2 tbsp cornflour
  • 2 tbsp cumin, 1 tbsp smoked paprika, 1 tsp cinnamon, chilli to taste
  • 2 tbsp curry powder
  • 2 tbsp maple syrup
  • 2 tbsp oil
  • 2 tbsp olive oil
  • 2 tbsp peanut butter
  • 2 tbsp soy sauce or miso
  • 2 tbsp tomato purée
  • 2 tins cannellini beans
  • 2 tins chopped tomatoes
  • 2 tsp cumin, 1 tsp oregano
  • 2 tsp cumin, 1 tsp smoked paprika, ½ tsp chilli
  • 2 tsp cumin, 2 tsp coriander, 1 tsp garam masala, ½ tsp chilli
  • 2 tsp sesame oil
  • 200 g firm tofu, drained
  • 200 g frozen sweetcorn
  • 200 ml fortified soy milk
  • 3 garlic cloves
  • 3 peppers
  • 3 tbsp soy sauce
  • 3 tins black beans
  • 3 tins chickpeas (or 400 g dried, cooked)
  • 300 g firm tofu
  • 300 ml fortified soy milk
  • 300 ml water
  • 350 g brown or puy lentils
  • 4 garlic cloves
  • 4 garlic cloves, ginger
  • 4 small pizza bases or pittas
  • 4 tbsp hummus
  • 500 g red lentils
  • 6 garlic cloves
  • 60 g rolled oats
  • 600 g firm tofu, pressed and cubed
  • 80 g breadcrumbs
  • 80 g chickpea (gram) flour
  • 80 g oats, blitzed
  • Black pepper
  • Bread to serve
  • Broccoli, peppers, red onion
  • Carrot and cucumber sticks
  • Cherry tomatoes
  • Handful of frozen edamame
  • Handful of grapes
  • Handful of mushrooms and spinach
  • Handful of spinach
  • Large handful spinach
  • Lemon
  • Oil spray
  • Optional: nutritional yeast
  • Oregano, bay
  • Parsley
  • Pinch of cinnamon
  • Rice to serve
  • Salt, pepper
  • Salt, pepper, cumin
  • Sesame seeds
  • Small flapjack
  • Spinach to finish
  • Sweetcorn, peppers, olives
  • Thumb of ginger
  • Tomato passata
  • Vegan cheese
  • Vinegar and lime to finish
  • White bean and garlic spread

Questions

How does the 7-day vegan meal planner build a week?

It filters a library of tested plant-based recipes by your goal, budget ceiling, cooking-time limit and any allergen exclusions, then deals breakfasts, lunches and dinners across seven days without repeating a recipe until the pool runs out.

Can I plan a high-protein vegan week?

Yes. Choose the high-protein goal and the planner prefers recipes at 20 g or more of protein per serving — tofu, tempeh, seitan, lentils and soy — usually landing between 90 and 130 g of protein a day for three meals.

How cheap can a vegan week be?

With the budget goal, most weeks come out under about 1 USD per serving. Dried legumes, oats, rice, frozen vegetables and seasonal produce are what keep the number down; convenience meat alternatives are what push it up.

Can I avoid gluten, soy or nuts?

Yes — tick the exclusions and only recipes tagged accordingly are used. If a combination leaves too few recipes, the planner tells you and relaxes the time or budget limit rather than repeating one dish all week.

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