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1800 Calorie Vegan Meal Plan

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

What is an 1800 calorie vegan meal plan?

An 1800 calorie vegan meal plan is a seven-day menu where each day adds up to about 1800 kcal (within 50). This one averages 76 g protein a day over 4 meals.

1800

kcal a day

76

g protein a day

19

g protein a meal

7

days

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

Day 1

1800 kcal · 84 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast350g 2 swaps Tofu Scramble with Spinach400g · 440 kcal · 26 g P Smoothie Bowl with Pea Protein and Granola400g · 430 kcal · 24 g P	350g	450	28	44	18
LunchQuinoa Chickpea Salad with Tahini Dressing400g 2 swaps Chickpea Avocado Salad Wrap380g · 520 kcal · 18 g P Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P	400g	520	20	65	20
SnackMixed Berry and Hemp Seed Smoothie300ml 2 swaps Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P Mixed Raw Nuts35g · 210 kcal · 6 g P	300ml	210	10	25	8
DinnerLentil Sweet Potato Stew500g 2 swaps Tempeh Stir Fry with Brown Rice450g · 630 kcal · 34 g P Creamy Coconut Lentil Curry480g · 640 kcal · 24 g P	500g	620	26	89	18
Total		1800	84	223	64

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

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Day 2

1800 kcal · 77 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Peanut Butter and Chia Seeds320g 2 swaps Avocado Toast with Hemp Seeds300g · 440 kcal · 14 g P Tofu Scramble with Spinach400g · 440 kcal · 26 g P	320g	440	16	51	19
LunchMediterranean Hummus and Falafel Wrap380g 2 swaps Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P Mediterranean Quinoa Salad450g · 550 kcal · 16 g P	380g	550	18	66	24
SnackRoasted Spiced Chickpeas80g 2 swaps Apple Slices with Almond Butter120g · 190 kcal · 4 g P Carrot Sticks with Garlic Hummus180g · 170 kcal · 6 g P	80g	180	9	23	6
DinnerTempeh Stir Fry with Brown Rice450g 2 swaps Sesame Ginger Tempeh Noodles460g · 640 kcal · 32 g P Baked Tofu with Roasted Potatoes and Asparagus500g · 660 kcal · 36 g P	450g	630	34	74	22
Total		1800	77	214	71

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

Day 3

1800 kcal · 63 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Pudding with Almond Milk and Mango350g 2 swaps Chia Pudding with Mango and Coconut320g · 410 kcal · 12 g P Oatmeal with Soy Milk and Walnuts350g · 410 kcal · 15 g P	350g	410	12	50	18
LunchBlack Bean and Quinoa Bowl420g 2 swaps Mediterranean Hummus and Falafel Bowl450g · 530 kcal · 19 g P Mediterranean Hummus and Falafel Wrap380g · 530 kcal · 18 g P	420g	530	22	75	16
SnackApple Slices with Sunflower Seed Butter200g 2 swaps Apple Slices with Almond Butter150g · 220 kcal · 5 g P Banana and Walnuts160g · 220 kcal · 4 g P	200g	220	5	25	11
DinnerCreamy Coconut Lentil Curry480g 2 swaps Sesame Ginger Tempeh Noodles460g · 640 kcal · 32 g P Tempeh Stir Fry with Brown Rice450g · 630 kcal · 34 g P	480g	640	24	73	28
Total		1800	63	223	73

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

Day 4

1800 kcal · 87 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoothie Bowl with Granola and Berries400g 2 swaps Peanut Butter Banana Toast280g · 460 kcal · 15 g P Banana Oat Pancakes with Maple Syrup350g · 470 kcal · 12 g P	400g	460	14	67	15
LunchRoasted Vegetable and White Bean Salad410g 2 swaps Quinoa Chickpea Salad with Lemon Tahini410g · 490 kcal · 18 g P Red Lentil Soup with Whole Wheat Bread500g · 490 kcal · 22 g P	410g	490	20	60	19
SnackEdamame in Pods with Sea Salt150g 2 swaps Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	150g	190	17	13	8
DinnerBaked Tofu with Roasted Potatoes and Asparagus500g 2 swaps Zucchini Noodle and Tempeh Bolognese500g · 670 kcal · 34 g P Sesame Ginger Tempeh Noodles460g · 640 kcal · 32 g P	500g	660	36	75	24
Total		1800	87	215	66

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

Day 5

1800 kcal · 68 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Wheat Toast with Avocado and Pumpkin Seeds280g 2 swaps Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P Smoothie Bowl with Pea Protein and Granola400g · 430 kcal · 24 g P	280g	430	15	36	25
LunchRed Lentil Soup with Crusty Bread450ml 2 swaps Edamame and Soba Noodle Salad420g · 515 kcal · 25 g P Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P	450ml	510	26	79	10
SnackMixed Nuts and Dried Cranberries40g 2 swaps Apple Slices with Almond Butter180g · 200 kcal · 4 g P Baby Carrots with Hummus170g · 200 kcal · 6 g P	40g	200	5	14	14
DinnerStuffed Bell Peppers with Black Beans and Rice520g 2 swaps Baked Tofu with Roasted Potatoes and Asparagus500g · 660 kcal · 36 g P Zucchini Noodle and Tempeh Bolognese500g · 670 kcal · 34 g P	520g	660	22	89	24
Total		1800	68	218	73

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

Day 6

1800 kcal · 72 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBanana Oat Pancakes with Maple Syrup350g 2 swaps Peanut Butter Banana Toast280g · 460 kcal · 15 g P Smoothie Bowl with Granola and Berries400g · 460 kcal · 14 g P	350g	470	12	79	12
LunchChickpea Tuna Salad Sandwich380g 2 swaps Chickpea Avocado Salad Wrap380g · 520 kcal · 18 g P Lentil Quinoa Salad Bowl400g · 520 kcal · 22 g P	380g	520	22	65	19
SnackCarrot Sticks with Garlic Hummus180g 2 swaps Roasted Chickpea Snack60g · 170 kcal · 8 g P Cucumber Sticks with Hummus150g · 160 kcal · 5 g P	180g	170	6	19	8
DinnerSesame Ginger Tempeh Noodles460g 2 swaps Tempeh Stir Fry with Brown Rice450g · 630 kcal · 34 g P Baked Tofu with Roasted Potatoes and Asparagus500g · 660 kcal · 36 g P	460g	640	32	79	22
Total		1800	72	242	61

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

Day 7

1800 kcal · 81 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast350g 2 swaps Tofu Scramble with Spinach400g · 440 kcal · 26 g P Smoothie Bowl with Pea Protein and Granola400g · 430 kcal · 24 g P	350g	450	28	44	18
LunchMediterranean Hummus and Falafel Wrap380g 2 swaps Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P Mediterranean Quinoa Salad450g · 550 kcal · 16 g P	380g	550	18	66	24
SnackMixed Berry and Hemp Seed Smoothie300ml 2 swaps Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P Mixed Raw Nuts35g · 210 kcal · 6 g P	300ml	210	10	25	8
DinnerLentil Sweet Potato Stew480g 2 swaps Baked Tofu with Roasted Broccoli and Sweet Potato520g · 580 kcal · 28 g P Vegetable Curry with Coconut Milk and Brown Rice420g · 580 kcal · 22 g P	480g	590	25	84	17
Total		1800	81	219	67

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

Calories and protein, day by day

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 1800 kcal (±50)

Protein76g

Carbs222g

Fat67.9g

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 Tofu1.2 kg
Tempeh500g

Produce

Fresh Spinach400g
Avocados4 units
Sweet Potatoes1.5 kg
Bell Peppers6 units
Carrots1 kg
Apples5 units
Bananas6 units
Mixed Berries500g
Asparagus300g
Edamame (frozen)400g

Dairy

Unsweetened Almond Milk2 liters

Pantry

Canned Chickpeas4 cans
Canned Black Beans3 cans
Red Lentils500g
Brown Rice500g
Quinoa500g
Rolled Oats600g
Whole Wheat Bread1 loaf
Whole Wheat Wraps1 pack
Hummus400g
Tahini250g
Peanut Butter350g
Chia Seeds200g
Hemp Seeds200g
Pumpkin Seeds150g
Coconut Milk (canned)1 can
Granola300g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1800 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1800 calorie vegan meal plan for weight loss. Whether 1800 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This vegan plan delivers 1800 kcal daily with an average daily protein of 76 grams to maintain weight. You receive between 63 and 87 grams of protein each day. This middle calorie level suits many adults with moderate activity. Very active adults or larger individuals might find this calorie level too low. Fully plant-based eating relies on tofu, tempeh, legumes, soy, and seeds for protein. The 7 days of meals follow this exact approach. You eat 4 meals per day across the week.

What a day looks like

Your first day starts with Tofu Scramble with Spinach and Toast for breakfast. Lunch brings Quinoa Chickpea Salad with Tahini Dressing. A snack of Mixed Berry and Hemp Seed Smoothie follows in the afternoon. Dinner finishes the day with Lentil Sweet Potato Stew. Other days feature meals like Tempeh Stir Fry with Brown Rice and Sesame Ginger Tempeh Noodles. Baked Tofu with Roasted Potatoes and Asparagus also appears in the rotation. Every single day meets your needs without meat or dairy products.

How to use it

Follow these steps to manage your meals across the week. Read through the shopping list before you buy any ingredients. Prepare large batches of grains and beans ahead of time. Swap any protein source for a similar plant option if needed. Add extra non starchy vegetables to your plate if you feel hungry. Keep your daily intake close to 1800 kcal to maintain weight. Track your daily protein to stay near the average of 76 grams. Enjoy the variety of plant meals over the 7 days.

Read the full shopping list carefully before buying your groceries.
Batch cook your grains and beans to save time each day.
Swap any protein for a similar plant option you prefer.
Add extra vegetables to your meals whenever you feel hungry.

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

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