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 1207 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
Lunch pairing: Superfood Salad
Dinner pairing: Bang Bang Cauliflower
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:
- Remove the second dish pairing for dinner.
Want to bump it up to 2,000 calories?
Simple fix:
- Double the serving Vegetable Pakora
Tips & Tricks:
Make Healthy Quick Fruit Oatmeal, 3 servings → store for Days 1, 3, 6.
Prep Watermelon, Mint, and Sunflower Seed Snack, 3 servings → refrigerate for Days 1, 3, 6.
Cook Broccoli and Snow Pea Stir Fry with Pineapple, 3 servings → refrigerate for Days 1, 3, 6.
Assemble Superfood Salad, 3 servings → refrigerate separately from dressing, for Days 1, 3, 6.
Make Vegetable Pakora, 3 servings → refrigerate for Days 1, 3, 6, reheat in oven or air fryer.
Cook Ratatouille with Farro, 3 servings → refrigerate for Days 1, 3, 6.
Make Bang Bang Cauliflower, 3 servings → refrigerate for Days 1, 3, 6, crisp in oven when reheating.
Day 2 1492 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: CUCUMBER ROLLS
Lunch pairing: Roasted Baby Potatoes with Rosemary
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but:
- Remove the second dish pairing for lunch.
Want to bump it up to 2,000 calories?
Simple fix:
Double the serving Mango Rice Salad Bowls.
Tips & Tricks:
Make Watermelon Sticks with Coconut Lime Dip, 2 servings → refrigerate for Days 2 and 4.
Cook Vegan Omelette, 2 servings → refrigerate for Day 4.
Roll Cucumber Rolls, 2 servings → refrigerate for Day 4.
Assemble Low-Carb Vegan Buddha Bowl, 2 servings → refrigerate for Day 4.
Roast Baby Potatoes with Rosemary, 2 servings → refrigerate for Day 4.
Blend Mango Passion Smoothie, 2 servings → refrigerate/freeze one serving for Day 4.
Cook Mango Rice Salad Bowls, 2 servings → refrigerate for Day 4.
Day 3 1126 KcalToday is a repetition of Day 1.
Tips & Tricks:
Eat stored Oatmeal.
Eat stored Watermelon Snack.
Reheat Stir Fry with Pineapple.
Toss Superfood Salad with fresh dressing.
Reheat Vegetable Pakora.
Reheat Ratatouille with Farro.
Reheat Bang Bang Cauliflower in oven/air fryer.
Day 4 1423 KcalToday is a repetition of Day 2.
Tips & Tricks
Eat stored Watermelon Sticks with Coconut Lime Dip.
Reheat Vegan Omelette.
Eat stored Cucumber Rolls.
Reheat Vegan Buddha Bowl.
Reheat Baby Potatoes.
Drink Mango Passion Smoothie.
Reheat Mango Rice Salad Bowls.
Day 5 1635 KcalIf you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
AM Snack: Air Fryer Edamame
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
Half serving SUPERGREEN HIGH PROTEIN PASTA
Want to bump it up to 2,000 calories?
Simple fix:
Double the serving Air Fryer Edamame
- Double the serving Basic Banana Oat Baby Cookies
Tips & Tricks
Make Chia Oat Pitaya Super-Bowl, 2 servings → refrigerate for Day 7.
Cook Air Fryer Edamame, 2 servings → refrigerate for Day 7, crisp quickly in air fryer.
Assemble Quinoa and Roasted Veggie Bowl, 2 servings → refrigerate for Day 7.
Bake Basic Banana Oat Baby Cookies, 2 servings → store airtight for Day 7.
Cook Supergreen High Protein Pasta, 2 servings → refrigerate for Day 7.
Day 6 1207 KcalToday is a repetition of Day 1 and 3.
Tips & Tricks
Eat stored Oatmeal.
Eat stored Watermelon Snack.
Reheat Stir Fry with Pineapple.
Toss Superfood Salad with fresh dressing.
Reheat Vegetable Pakora.
Reheat Ratatouille with Farro.
Reheat Bang Bang Cauliflower.
Day 7 1655 KcalToday’s day is a repetition of Day 5.
Tips & Tricks:
Eat stored Chia Oat Pitaya Super-Bowl.
Eat stored Air Fryer Edamame (reheat quickly if desired).
Reheat Quinoa and Roasted Veggie Bowl.
Eat Basic Banana Oat Baby Cookies.
Reheat Supergreen High Protein Pasta.
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 |
| Healthy quick fruit oatmeal | 3 | Day 1, 3 and 6 | Breakfast |
| Watermelon, Mint and Sunflower Seed snack | 3 | Day 1, 3 and 6 | AM Snack |
| Broccoli and Snow Pea Stir Fry with Pineapple | 3 | Day 1, 3 and 6 | Lunch |
| Superfood Salad | 3 | Day 1, 3 and 6 | Lunch Pairing |
| Vegetable Pakora | 3 | Day 1, 3 and 6 | PM Snack |
| Ratatouille with Farro | 3 | Day 1, 3 and 6 | Dinner |
| Bang Bang Cauliflower | 3 | Day 1, 3 and 6 | Dinner |
| Watermelon Sticks with Coconut Lime Dip | 3 | Day 2 and Day 4 | AM Snack |
| OMELETTE VEGAN | 2 | Day 2 and Day 4 | Breakfast |
| CUCUMBER ROLLS | 2 | Day 2 and Day 4 | AM Snack |
| Low-carb vegan Buddha bowl | 2 | Day 2 and Day 4 | Lunch |
| Roasted Baby Potatoes with Rosemary | 2 | Day 2 and Day 4 | Lunch Pairing |
| Mango Passion Smoothie | 2 | Day 2 and Day 4 | PM Snack |
| Mango Rice Salad Bowls | 2 | Day 2 and Day 4 | Dinner |
| Chia Oat Pitaya Super-Bowl | 2 | Day 5 and Day 7 | Breakfast |
| Air Fryer Edamame | 2 | Day 5 and Day 7 | AM Snack |
| Quinoa & Roasted Veggie Bowl | 2 | Day 5 and Day 7 | Lunch |
| Basic Banana Oat Baby Cookies | 2 | Day 5 and Day 7 | PM Snack |
| SUPERGREEN HIGH PROTEIN PASTA | 2 | Day 5 and Day 7 | Dinner |
