Vegan meal plan, plants at every meal.
A vegan diet leaves out all animal foods: no meat, fish, eggs, dairy or honey. Here is a week of plant meals at about 1,700 calories a day, with notes on protein, iron and B12. Alma can fit it to your goal.
Built from NHS and Dietary Guidelines advice.
The rules
Three habits cover the gaps
Protein from beans and soy
Lentils, chickpeas, tofu and tempeh at most meals.
Plan for vitamin B12
Fortified foods help. The NHS says a supplement may be needed.
Iron and calcium, paired well
Beans with peppers or citrus. Tofu and fortified milk for calcium.
Sample week
Seven days of vegan meals
About 1,600 to 1,850 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastTofu scramble with sweet potato6 oz firm tofu, 1 cup sweet potato cubes, 2 cups spinach, 1 tbsp olive oil
LunchChickpea and tomato stew with rice1 cup chickpeas, 1 cup chopped tomatoes, ¾ cup cooked brown rice, 1 tbsp olive oil
SnackApple with peanut butter1 apple, 1 tbsp peanut butter
DinnerRed lentil dal with basmati rice1 cup cooked red lentils, 1 cup cooked basmati rice, 2 cups spinach, 2 tsp olive oil
About 1,840 kcal80 g protein47 g fiber
Day 2Tuesday
- BreakfastOvernight oats with soy milk and pear½ cup rolled oats, 1 cup soy milk, 1 tbsp chia seeds, 1 tbsp peanut butter, 1 pear
- LunchTempeh and avocado wrap3 oz tempeh, 2 corn tortillas, ½ avocado, lettuce, tomato, 1 tsp olive oil
- SnackRoasted chickpeas¾ cup chickpeas roasted with 1 tsp olive oil and paprika
- DinnerBlack bean and sweet potato bowl¾ cup black beans, 1 medium sweet potato, 1 cup kale, 1 tbsp tahini
About 1,650 kcal70 g protein53 g fiber
Day 3Wednesday
- BreakfastPeanut butter banana smoothie1 banana, 1 cup soy milk, 1 tbsp peanut butter, 2 tbsp oats, 1 tbsp ground flax
- LunchQuinoa and white bean salad1 cup cooked quinoa, ½ cup white beans, cucumber, tomato, 2 tsp olive oil, lemon
- SnackCarrot sticks with hummus1 cup carrot sticks, ¼ cup hummus
- DinnerCrispy tofu with broccoli and rice6 oz tofu, 2 cups broccoli, ¾ cup cooked brown rice, 1 tbsp sesame oil
About 1,610 kcal76 g protein37 g fiber
Day 4Thursday
- BreakfastAvocado toast with hemp seeds2 slices sourdough, ½ avocado, 1 tbsp hemp seeds, 1 tbsp pumpkin seeds, sliced tomato
- LunchLentil and roasted vegetable bowl1 cup cooked green lentils, ½ cup white beans, roasted zucchini and peppers, 1 tbsp olive oil
- SnackOrange and walnuts1 orange, 1 oz walnuts
- DinnerChickpea pasta with tomato sauce3 oz dry chickpea pasta, 1 cup marinara, 2 cups spinach, 1 tbsp olive oil
About 1,800 kcal71 g protein52 g fiber
Day 5Friday
- BreakfastBuckwheat pancakes with berries½ cup buckwheat flour, 1 cup soy milk, 1 tbsp maple syrup, ½ cup blueberries, 1 tsp canola oil
- LunchFalafel bowl with tabbouleh3 baked falafel, ½ cup tabbouleh, ¼ cup hummus, cucumber, tomato, 1 tbsp tahini
- SnackEdamame with sea salt1 cup shelled edamame
- DinnerMushroom and lentil shepherd's pie1 cup cooked lentils, mushrooms, carrots, 1 cup mashed potatoes, 1 tsp olive oil
About 1,610 kcal71 g protein45 g fiber
Day 6Saturday
- BreakfastChia pudding with strawberries3 tbsp chia seeds, 1 cup almond milk, 1 cup strawberries, 1 tbsp maple syrup, 2 tbsp almonds
- LunchSoba noodle salad with edamame2 oz buckwheat soba, ½ cup edamame, shredded cabbage, carrot, 1 tbsp tahini, lime
- SnackTrail mix with dark chocolate1 oz almonds, 1 tbsp dairy-free dark chocolate chips, 1 tbsp raisins
- DinnerTofu tikka with cauliflower rice6 oz tofu, 1 cup tomato sauce, 2 cups cauliflower rice, 1 tbsp olive oil
About 1,670 kcal74 g protein33 g fiber
Day 7Sunday
- BreakfastTofu and pepper scramble on sourdough6 oz firm tofu, 1 cup bell peppers, 2 cups spinach, 1 tsp olive oil, 1 slice sourdough
- LunchChickpea salad sandwich¾ cup chickpeas mashed with 2 tsp tahini, celery, 2 slices sourdough, lettuce
- SnackFrozen grapes and pistachios1 cup grapes, 1 oz pistachios
- DinnerLentil bolognese with polenta1 cup cooked lentils, 1 cup marinara, 1 cup cooked polenta, 2 tsp olive oil
About 1,820 kcal86 g protein48 g fiber
Shopping list
What to buy
Most days
Fortified foodsSoy milk with B12 and calcium, nutritional yeast, fortified cereal
Now and then
Check labels on bread, pasta and snacks for milk, egg and honey.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a vegan diet?
Vegetables, fruit, whole grains, beans, lentils, tofu, tempeh, nuts, seeds and plant milks. A vegan diet leaves out every animal food, including meat, fish, eggs, dairy and honey. Fortified foods can help with vitamin B12, calcium and vitamin D.
How do you get enough protein on a vegan diet?
Build meals around soy, lentils and beans. A cup of cooked lentils has about 18 g of protein, 6 oz of firm tofu about 29 g, and a cup of cooked chickpeas about 15 g, per USDA FoodData Central. Nuts, seeds and whole grains add more through the day.
Do vegans need a vitamin B12 supplement?
Often, yes. The NHS says sources of vitamin B12 for vegans are limited and a supplement may be needed. Fortified soya drinks, breakfast cereals and nutritional yeast flakes help. Ask your clinician which option fits you.
Where do vegan omega-3 fats come from?
Flax, chia, hemp and walnuts supply ALA, a plant omega-3 fat. One ounce of walnuts has about 2.5 g of ALA, per USDA FoodData Central. The NIH notes the body converts only a small share of ALA to EPA and DHA. Ask your clinician about an algae oil supplement.
How many calories is this meal plan?
About 1,600 to 1,850 calories a day, with 70 to 85 g of protein and 30 to 55 g of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Is a vegan diet healthy?
The NHS says you can get the nutrients you need from a varied, balanced vegan diet that includes fortified foods and supplements. Plan for vitamin B12, calcium, iron and vitamin D. In pregnancy or when feeding children, ask a dietitian for help.
How does Alma help with a vegan meal plan?
Set your diet to vegan in the plan quiz and Alma builds a plan around your goal and the foods you like. Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which rewards beans, whole grains and vegetables.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- NHS: The vegan diet
- NHS: Vitamin B (including B12)
- Harvard T.H. Chan School of Public Health: Protein
- NIH Office of Dietary Supplements: Omega-3 fatty acids
- Dietary Guidelines for Americans, 2025-2030
- USDA FoodData Central, for calorie and protein estimates
- NHS, Iron: how vitamin C helps your body absorb plant iron
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.