Mon
1859 kcal · 94 g P
- Breakfast: Tofu scramble on sourdough
- Lunch: Chickpea salad wrap
- Dinner: Red lentil dal with basmati
- Snack: Roasted chickpeas
Tool · Weekly menu builder
Vegan meal planner
A balanced 7-day menu in one click. Reshuffle until you like it, then export your shopping list.
2000 kcal/day (scaled)
92 g protein/day
Tue
2041 kcal · 100 g P
- Breakfast: Berry-soy smoothie bowl
- Lunch: Lentil & vegetable soup + bread
- Dinner: Pasta with tempeh bolognese
- Snack: Apple + peanut butter
Wed
2070 kcal · 83 g P
- Breakfast: Chickpea flour pancakes
- Lunch: Bean burrito with rice & guac
- Dinner: Chickpea curry with roti
- Snack: Trail mix
Thu
2060 kcal · 92 g P
- Breakfast: Overnight oats with peanut butter & banana
- Lunch: Buddha bowl (quinoa, chickpeas, tahini)
- Dinner: Tofu stir-fry with rice
- Snack: Hummus + carrots
Fri
1859 kcal · 94 g P
- Breakfast: Tofu scramble on sourdough
- Lunch: Chickpea salad wrap
- Dinner: Red lentil dal with basmati
- Snack: Roasted chickpeas
Sat
2041 kcal · 100 g P
- Breakfast: Berry-soy smoothie bowl
- Lunch: Lentil & vegetable soup + bread
- Dinner: Pasta with tempeh bolognese
- Snack: Apple + peanut butter
Sun
2070 kcal · 83 g P
- Breakfast: Chickpea flour pancakes
- Lunch: Bean burrito with rice & guac
- Dinner: Chickpea curry with roti
- Snack: Trail mix
Shopping list
- • almonds
- • apple
- • avocado
- • banana
- • basmati rice
- • black beans
- • broccoli
- • brown lentils
- • brown rice
- • carrot
- • carrots
- • cashews
- • celery
- • chia
- • chickpea flour
- • chickpeas
- • coconut milk
- • dark chocolate
- • extra-firm tofu
- • frozen berries
- • ginger
- • granola
- • hemp seeds
- • hummus
- • kala namak
- • kale
- • lettuce
- • olive oil
- • onion
- • peanut butter
- • pita
- • quinoa
- • raisins
- • red lentils
- • rice
- • rolled oats
- • roti
- • salsa
- • sourdough
- • soy milk
- • soy sauce
- • spices
- • spinach
- • sweet potato
- • tahini
- • tempeh
- • tomato
- • tomato sauce
- • tortilla
- • turmeric
- • vegan mayo
- • whole-wheat pasta
- • whole-wheat wrap