We’ve created a well-balanced 1,800-calorie vegan meal plan designed to keep energy steady throughout the day. Each day includes five meals—breakfast, AM snack, lunch, PM snack, and dinner—for sustained satisfaction.
To help you save time, money, and ingredients, some meals repeat across the week. You’ll see those repeats called out so you can plan your prep more efficiently.
Each day also includes helpful tips, suggested pairings, and make-ahead ideas, plus simple ways to adjust portions for 1,600 or 2,000 calories—without changing your overall meal flow.
Reminder: This plan isn’t therapeutic and shouldn’t be used to manage medical conditions. If you have specific macronutrient goals, feel free to tweak as needed.
Day 1 1284 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: Watermelon Sticks with Coconut Lime Dip
Breakfast pairing: Simple Breakfast Smoothie
Lunch pairing: Lentil Patties
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
Half serving of Simple Breakfast Smoothie.
Want to bump it up to 2,000 calories?
Simple fix:
Add a lunch pairing: Tomato, Cucumber, & Herb Salad.
Tips & Tricks:
Batch-prep your smoothie packs to save morning time.
Cook and freeze extra lentil patties for easy reheating on repeat days.
Keep watermelon sticks chilled in an airtight container for maximum freshness.
Use whole-grain wraps for dinner to add extra fiber and balance.
Portion out dips and pairings into single containers to grab-and-go with ease.
Day 2 1678 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
Dinner pairing: 1 medium-sized apple
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
Replace Tofu Scramble Breakfast Tacos with Roasted Skillet Breakfast Potatoes with Peppers.
Want to bump it up to 2,000 calories?
Simple fix:
Add an additional snack: Low-fat chocolate chunk granola bar (24 g).
Tips & Tricks:
Make taco fillings or potatoes in advance to speed up breakfast.
Bake extra burger patties and freeze them for busy nights.
Slice your apple in the morning and store it in lemon water to prevent browning.
Portion smoothie or juice blends into mason jars for ready-to-grab hydration.
Add fresh herbs to your burger toppings for a flavor boost.
Day 3 1284 KcalToday’s day is a repetition of Day 1.
Tips & Tricks:
Reheat patties in a skillet for a crisp texture.
If you batch-prepped dips and smoothie packs, today will be mostly grab-and-go.
Wrap individual hummus wraps in parchment for quick lunch packing.
Refresh watermelon with a quick splash of lime juice before serving.
Day 4 1678 KcalToday’s day is a repetition of Day 2.
Tips & Tricks:
Use leftover potatoes from earlier in the week for a faster breakfast.
Prep extra burger toppings for quick assembly later in the week.
Reheat patties in an air fryer to restore texture.
Pack your snacks into portion-sized containers for a busy workday.
Day 5 1457 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
Dinner pairing: 1 large peach (133 g)
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
Half serving of Buffalo Chickpea Quesadilla (Vegan + Easy)
Want to bump it up to 2,000 calories?
Simple fix:
Add a breakfast pairing: Overnight oats.
Tips & Tricks:
Prep quesadillas ahead and reheat in the skillet for crispy edges.
Cook extra rice and store in meal prep containers for the week.
Portion snacks like apple fries in small bags for on-the-go eating.
Roast tofu in batches to save cooking time midweek.
Keep peaches slightly under-ripe for better storage; they’ll ripen perfectly by the time you need them.
Day 6 1284 KcalToday’s day is a repetition of Day 1.
Tips & Tricks:
Smoothies taste best when blended fresh; keep fruit packs ready in the freezer.
Reheat lentil patties in the oven or air fryer for crispiness.
If you’re short on time, wrap your dinner to take on the go.
Store cut watermelon in airtight containers to keep it crunchy.
Day 7 1457 KcalToday’s day is a repetition of Day 5.
Tips & Tricks:
Assemble overnight oats the night before for an easy breakfast boost.
Reheat quesadillas slowly in a skillet to maintain crispness.
Swap in seasonal fruits if peaches aren’t available.
Prep bowls with greens and toppings separately to keep textures fresh until mealtime.
Below is a quick overview of the recipes that are repeated during the 7-day 1,800-kcal Meal Plan:
| Recipe | Number of servings needed | Days | Meal Time |
| High Protein Avocado Toast | 3 | Day 1, 3 and 6 | Breakfast |
| Simple Breakfast Smoothie | 3 | Day 1, 3 and 6 | Breakfast Pairing |
| Low Carb Mushroom & Spinach Cauliflower Rice | 3 | Day 1, 3 and 6 | Lunch |
| Lentil Patties | 3 | Day 1, 3 and 6 | Lunch Pairing |
| Quick and Easy Vegan Chocolate Tofu Pudding | 3 | Day 1, 3 and 6 | PM Snack |
| Hummus Veggie Wrap | 3 | Day 1, 3 and 6 | Dinner |
| Watermelon Sticks with Coconut Lime Dip | 3 | Day 2 and Day 4 | AM Snack |
| Tofu Scramble Breakfast Tacos | 2 | Day 2 and Day 4 | Breakfast |
| POWER BOWL | 3 | Day 2 and Day 4 | Lunch |
| Beetroot, Orange and Pineapple Blend | 2 | Day 2 and Day 4 | PM Snack |
| High-Protein Vegan Burgers | 2 | Day 2 and Day 4 | Dinner |
| 3 Ingredient No Bake Banana Oatmeal Cookies | 2 | Day 2 and Day 4 | AM Snack |
| Vegan Egg Salad Sandwich | 2 | Day 5 and Day 7 | Breakfast |
| Spicy Sriracha Tofu Rice Bowls | 2 | Day 5 and Day 7 | Lunch |
| Healthy Apple Fries | 2 | Day 5 and Day 7 | PM Snack |
| Best Buddha Bowl | 2 | Day 5 and Day 7 | Dinner |
| Buffalo Chickpea Quesadilla (Vegan + Easy) | 2 | Day 5 and Day 7 | AM Snack |
