Skip to main content
Mealyno
Start free

1600 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1600 calorie vegan meal plan?

A 1600 calorie vegan meal plan is a seven-day menu where each day adds up to about 1600 kcal (within 50). This one averages 66 g protein a day over 4 meals.

1591
kcal a day
66
g protein a day
16
g protein a meal
7
days
Shopping list

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1600 kcal · 68 g P

Day 1
MealPortionkcalProteinCarbsFat
BreakfastTofu Scramble with Spinach and Toast320g
2 swaps
  • Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P
  • Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P
320g380223318
LunchQuinoa Chickpea Salad with Lemon Tahini410g
2 swaps
  • Red Lentil Soup with Whole Wheat Bread500g · 490 kcal · 22 g P
  • Roasted Vegetable and White Bean Salad410g · 490 kcal · 20 g P
410g490186020
DinnerLentil Vegetable Stew with Brown Rice500g
2 swaps
  • Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P
  • Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P
500g530248212
SnackApple Slices with Almond Butter180g
2 swaps
  • Baby Carrots with Hummus170g · 200 kcal · 6 g P
  • Mixed Nuts and Dried Cranberries40g · 200 kcal · 5 g P
180g20042111
Total16006819661

About the same kcal and protein. Day totals above are not recalculated.

No card needed to sign up. We tailor the plan to your height, weight and goal.

Start this 1600 kcal Vegan plan free

Day 2

1590 kcal · 65 g P

Day 2
MealPortionkcalProteinCarbsFat
BreakfastOatmeal with Berries and Chia Seeds350g
2 swaps
  • Chia Berry Oat Porridge300g · 360 kcal · 12 g P
  • Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P
350g360125610
LunchMediterranean Hummus and Falafel Wrap340g
2 swaps
  • Quinoa Black Bean Power Bowl450g · 510 kcal · 20 g P
  • Quinoa Black Bean Salad420g · 510 kcal · 19 g P
340g510166222
DinnerBaked Tofu with Roasted Broccoli and Quinoa450g
2 swaps
  • Red Lentil Dahl with Spinach and Rice480g · 510 kcal · 24 g P
  • Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P
450g510285520
SnackRoasted Pumpkin Seeds35g
2 swaps
  • Dark Chocolate and Almonds35g · 210 kcal · 4 g P
  • Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P
35g2109318
Total15906517670

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1590 kcal · 71 g P

Day 3
MealPortionkcalProteinCarbsFat
BreakfastBerry Protein Smoothie Bowl400g
2 swaps
  • Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P
  • Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P
400g370204811
LunchBlack Bean and Sweet Potato Salad420g
2 swaps
  • Quinoa Tofu Green Bowl410g · 480 kcal · 24 g P
  • Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P
420g480157414
DinnerTempeh Stir Fry with Mixed Vegetables and Rice480g
2 swaps
  • Tempeh Stir Fry with Noodles480g · 540 kcal · 30 g P
  • Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P
480g540306518
SnackBaby Carrots with Hummus170g
2 swaps
  • Apple Slices with Almond Butter180g · 200 kcal · 4 g P
  • Mixed Nuts and Dried Cranberries40g · 200 kcal · 5 g P
170g20062210
Total15907120953

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1590 kcal · 62 g P

Day 4
MealPortionkcalProteinCarbsFat
BreakfastAvocado Toast with Hemp Seeds250g
2 swaps
  • Smoothie Bowl with Pea Protein and Granola350ml · 390 kcal · 25 g P
  • Vegan Pancakes with Maple Syrup200g · 390 kcal · 10 g P
250g390143621
LunchRed Lentil Soup with Whole Wheat Bread500g
2 swaps
  • Black Bean and Rice Wrap380g · 460 kcal · 18 g P
  • Quinoa Tofu Green Bowl410g · 480 kcal · 24 g P
500g470227111
DinnerChickpea Curry with Brown Rice520g
2 swaps
  • Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P
  • Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P
520g520187815
SnackMixed Berries with Soy Yogurt250g
2 swaps
  • Dark Chocolate and Almonds35g · 210 kcal · 4 g P
  • Mixed Berry and Hemp Seed Smoothie300ml · 210 kcal · 10 g P
250g2108316
Total15906221653

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1580 kcal · 75 g P

Day 5
MealPortionkcalProteinCarbsFat
BreakfastPeanut Butter Banana Oatmeal380g
2 swaps
  • Chia Pudding with Almond Milk and Mango350g · 410 kcal · 12 g P
  • Chia Pudding with Mango and Coconut320g · 410 kcal · 12 g P
380g410145714
LunchQuinoa Tofu Green Bowl410g
2 swaps
  • Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P
  • Red Lentil Soup with Whole Wheat Bread500g · 470 kcal · 22 g P
410g480245120
DinnerBlack Bean Chili with Avocado490g
2 swaps
  • Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P
  • Black Bean Burgers on Whole Wheat Buns with Side Salad300g · 500 kcal · 25 g P
490g500206717
SnackEdamame Beans120g
2 swaps
  • Edamame Beans in Pods150g · 190 kcal · 17 g P
  • Edamame in Pods with Sea Salt150g · 190 kcal · 17 g P
120g19017138
Total15807518859

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1630 kcal · 71 g P

Day 6
MealPortionkcalProteinCarbsFat
BreakfastTofu Scramble with Spinach and Toast320g
2 swaps
  • Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P
  • Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P
320g380223318
LunchMediterranean Hummus and Falafel Wrap340g
2 swaps
  • Quinoa Black Bean Power Bowl450g · 510 kcal · 20 g P
  • Quinoa Black Bean Salad420g · 510 kcal · 19 g P
340g510166222
DinnerLentil Vegetable Stew with Brown Rice500g
2 swaps
  • Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P
  • Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P
500g530248212
SnackRoasted Pumpkin Seeds35g
2 swaps
  • Dark Chocolate and Almonds35g · 210 kcal · 4 g P
  • Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P
35g2109318
Total16307118070

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1560 kcal · 49 g P

Day 7
MealPortionkcalProteinCarbsFat
BreakfastOatmeal with Berries and Chia Seeds350g
2 swaps
  • Chia Berry Oat Porridge300g · 360 kcal · 12 g P
  • Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P
350g360125610
LunchBlack Bean and Sweet Potato Salad420g
2 swaps
  • Quinoa Tofu Green Bowl410g · 480 kcal · 24 g P
  • Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P
420g480157414
DinnerChickpea Curry with Brown Rice520g
2 swaps
  • Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P
  • Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P
520g520187815
SnackApple Slices with Almond Butter180g
2 swaps
  • Baby Carrots with Hummus170g · 200 kcal · 6 g P
  • Mixed Nuts and Dried Cranberries40g · 200 kcal · 5 g P
180g20042111
Total15604922950

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

Calories by macro, day by day. D1: 1600 kcal, 68 g protein, 196 g carbs, 61 g fat; D2: 1590 kcal, 65 g protein, 176 g carbs, 70 g fat; D3: 1590 kcal, 71 g protein, 209 g carbs, 53 g fat; D4: 1590 kcal, 62 g protein, 216 g carbs, 53 g fat; D5: 1580 kcal, 75 g protein, 188 g carbs, 59 g fat; D6: 1630 kcal, 71 g protein, 180 g carbs, 70 g fat; D7: 1560 kcal, 49 g protein, 229 g carbs, 50 g fat. target: 1600 kcal.0500100015002000D168gD265gD371gD462gD575gD671gD749gtarget 1600
ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1600 kcal (±50)

Protein65.9g
Carbs199.1g
Fat59.4g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

  • Firm Tofu800g
  • Tempeh250g

Produce

  • Edamame300g
  • Fresh Spinach400g
  • Broccoli500g
  • Sweet Potatoes800g
  • Avocado3 units
  • Bananas5 units
  • Apples4 units
  • Mixed Berries600g
  • Baby Carrots400g
  • Falafel8 pieces

Dairy

  • Hummus400g
  • Soy Yogurt500g

Pantry

  • Canned Chickpeas1.2 kg
  • Canned Black Beans1.0 kg
  • Brown Lentils600g
  • Rolled Oats500g
  • Brown Rice600g
  • Quinoa500g
  • Whole Wheat Bread1 loaf
  • Tortilla Wraps4 pieces
  • Almond Butter200g
  • Peanut Butter200g
  • Chia Seeds100g
  • Hemp Seeds100g
  • Pumpkin Seeds100g
  • Tahini150g
  • Plant Protein Powder150g

Check the numbers for you

About this plan

Many people search for a 1600 calorie vegan meal plan for weight loss. Whether 1600 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1600 kcal vegan plan gives you an average daily protein of 66 grams to support your goals. It suits many adults with moderate daily activity levels who want to eat a fully plant-based diet. Your daily energy intake stays inside a range of 1560 to 1630 kcal across the week. You get a protein total that ranges from 49 to 75 grams daily. The plan is less suited to very active or larger adults at this calorie level. Protein comes entirely from tofu, tempeh, legumes, soy, and seeds. You find that the structure helps you eat well without complex steps.

What a day looks like

Every single day provides four distinct meals to keep your routine simple and steady. You can enjoy meals like Tofu Scramble with Spinach and Toast for your morning start. Lunch brings options such as Quinoa Chickpea Salad with Lemon Tahini to your table. Evening brings hearty choices like Lentil Vegetable Stew with Brown Rice for dinner. A snack of Apple Slices with Almond Butter fills the gap during the day. Other days feature top protein meals like Tempeh Stir Fry with Mixed Vegetables and Rice. You also see Baked Tofu with Roasted Broccoli and Quinoa on the menu. The variety keeps your meals interesting across all seven days of the week.

How to use it

Read the shopping list carefully before you buy your groceries for the week. Prepare your grains and proteins in large batches to save time on busy days. Swap any plant protein with a similar option if you need a change in taste. Add extra non-starchy vegetables to your plate if you feel hungry between scheduled meals. Keep track of your daily intake to ensure you stay within your targets. Follow the four daily meal times closely to maintain a steady routine. Store your prepared food safely in the fridge until you are ready to eat. Check each recipe ahead of time so you know what ingredients to use next.

  • Check the shopping list early so you have all items ready for the week.
  • Cook your grains in advance to save time on busy evenings.
  • Switch protein sources like tofu or tempeh based on your personal taste.
  • Add extra fresh vegetables to your meals to increase total food volume.
Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

Get a plan personalized to you

This is a general plan. Mealyno generates a plan personalized to your goals, preferences and schedule.

Start this 1600 kcal Vegan plan free