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Vegan meal plan

100% plant‑based nutrition with complete proteins, iron‑rich foods, and B12 sources for optimal health and energy.

Day 1

Plant protein foundation

P 75 g
C 280 g
F 65 g

Start with complete plant proteins and iron‑rich foods. Focus on combining legumes with grains for optimal amino acid profiles. Include vitamin C with iron sources for better absorption.

  • Combine beans/lentils with whole grains for complete protein
  • Add vitamin C (citrus, peppers) with iron‑rich foods
  • Include fortified plant milk for B12 and calcium
Breakfast — tofu scramble bowl
Seasoned tofu scramble with spinach, tomatoes, nutritional yeast; whole grain toast with avocado.
Benefits: Complete protein from tofu; iron from spinach; healthy fats from avocado. Vitamins: B12 (nutritional yeast), K, E, folate.
Lunch — chickpea Buddha bowl
Roasted chickpeas, quinoa, kale, sweet potato, tahini dressing, hemp seeds.
Benefits: Complete protein from quinoa; fiber and iron from chickpeas; omega‑3s from hemp seeds. Vitamins: A, C, K, B‑complex.
Dinner — lentil vegetable curry
Red lentil curry with coconut milk, spinach, tomatoes; served over brown rice.
Benefits: High protein and fiber from lentils; iron absorption aided by tomatoes; anti‑inflammatory turmeric. Vitamins: C, K, B6, folate.
~1800 kcal
Day 2

High‑fiber variety

P 70 g
C 300 g
F 60 g

Focus on fiber diversity with different legumes, whole grains, and colorful vegetables. High fiber supports gut health and keeps you full longer.

  • Aim for 40+ grams of fiber from whole food sources
  • Eat the rainbow — variety of colored vegetables
  • Include fermented foods for gut health
Breakfast — overnight oats
Oats soaked in almond milk with chia seeds, banana, walnuts, and maple syrup.
Benefits: Sustained energy from complex carbs; omega‑3s from chia and walnuts; prebiotics from oats. Vitamins: E, B1, magnesium, manganese.
Lunch — black bean tacos
Corn tortillas with spiced black beans, cabbage slaw, guacamole, salsa, and lime.
Benefits: Fiber and protein from beans; probiotics potential from fermented salsa; vitamin C from lime. Vitamins: C, K, folate, B6.
Dinner — tempeh stir‑fry
Marinated tempeh with broccoli, bell peppers, snap peas, ginger‑soy sauce; served with brown rice.
Benefits: Complete fermented protein from tempeh; vitamin C from peppers; fiber from whole grains. Vitamins: C, K, B12, iron.
~1750 kcal
Day 3

Omega‑3 & brain health

P 72 g
C 275 g
F 75 g

Emphasize plant‑based omega‑3 sources (ALA) and brain‑boosting nutrients. Include walnuts, flax, chia, and leafy greens throughout the day.

  • Include 2 tbsp ground flaxseed or chia daily
  • Handful of walnuts for ALA omega‑3s
  • Consider algae‑based DHA/EPA supplement
Breakfast — smoothie bowl
Blended açaí, banana, spinach, flaxseed; topped with granola, berries, coconut flakes.
Benefits: Antioxidants from berries; omega‑3s from flax; iron from spinach. Vitamins: C, E, K, manganese.
Lunch — walnut lentil salad
Green lentils, arugula, roasted beets, walnuts, balsamic vinaigrette, fresh herbs.
Benefits: Plant protein and iron from lentils; omega‑3s from walnuts; nitrates from beets for circulation. Vitamins: K, C, folate, B6.
Dinner — stuffed bell peppers
Bell peppers stuffed with quinoa, black beans, corn, tomatoes, cumin; topped with cashew cream.
Benefits: Complete protein from quinoa and beans; vitamin C from peppers aids iron absorption. Vitamins: C, A, B6, folate.
~1800 kcal