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1900 Calorie Vegan Meal Plan

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

What is a 1900 calorie vegan meal plan?

A 1900 calorie vegan meal plan is a seven-day menu where each day adds up to about 1900 kcal (within 50). This one averages 76 g protein a day over 4 meals.

1900

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

1900 kcal · 76 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 Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P	350g	450	24	44	20
LunchLentil Quinoa Salad Bowl400g 2 swaps Chickpea Avocado Salad Wrap380g · 520 kcal · 18 g P Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P	400g	520	22	68	18
SnackApple and Almond Butter Snack180g 2 swaps Apple Slices with Almond Butter150g · 220 kcal · 5 g P Apple Slices with Sunflower Seed Butter200g · 220 kcal · 5 g P	180g	230	5	26	12
DinnerChickpea Vegetable Curry with Brown Rice500g 2 swaps Baked Tofu with Stir-Fried Vegetables and Noodles520g · 720 kcal · 30 g P Chickpea Spinach Coconut Curry with Quinoa550g · 720 kcal · 26 g P	500g	700	25	101	22
Total		1900	76	239	72

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

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Day 2

1900 kcal · 71 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Berries and Chia Seeds350g 2 swaps Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P Tofu Scramble with Spinach and Toast350g · 420 kcal · 22 g P	350g	420	14	62	13
LunchBlack Bean and Rice Burrito Bowl450g 2 swaps Mediterranean Hummus and Falafel Wrap380g · 550 kcal · 18 g P Mediterranean Quinoa Salad450g · 550 kcal · 16 g P	450g	550	20	84	15
SnackRoasted Pumpkin Seeds and Pear170g 2 swaps Dark Chocolate and Almonds35g · 210 kcal · 4 g P Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P	170g	210	7	23	10
DinnerBaked Tofu with Stir-Fried Vegetables and Noodles520g 2 swaps Chickpea Spinach Coconut Curry with Quinoa550g · 720 kcal · 26 g P Red Lentil Dahl with Flatbread550g · 720 kcal · 32 g P	520g	720	30	92	26
Total		1900	71	261	64

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

Day 3

1900 kcal · 75 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPeanut Butter Banana Toast280g 2 swaps Smoothie Bowl with Granola and Berries400g · 460 kcal · 14 g P Banana Oat Pancakes with Maple Syrup350g · 470 kcal · 12 g P	280g	460	15	55	20
LunchMediterranean Hummus and Falafel Wrap380g 2 swaps Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P Mediterranean Hummus and Falafel Bowl450g · 530 kcal · 19 g P	380g	530	18	65	22
SnackSoy Yogurt with Mixed Berries250g 2 swaps Edamame Beans120g · 190 kcal · 17 g P Edamame Beans in Pods150g · 190 kcal · 17 g P	250g	190	10	24	6
DinnerRed Lentil Dahl with Flatbread550g 2 swaps Baked Tofu with Stir-Fried Vegetables and Noodles520g · 720 kcal · 30 g P Tempeh Stir-Fry with Brown Rice650g · 720 kcal · 45 g P	550g	720	32	103	20
Total		1900	75	247	68

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

Day 4

1900 kcal · 82 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastBerry Protein Smoothie Bowl400g 2 swaps Smoothie Bowl with Pea Protein and Granola400g · 430 kcal · 24 g P Spiced Chickpea Flour Omelette300g · 420 kcal · 20 g P	400g	430	22	61	11
LunchQuinoa Black Bean Salad420g 2 swaps Mediterranean Hummus and Falafel Wrap340g · 510 kcal · 16 g P Quinoa Black Bean Power Bowl450g · 510 kcal · 20 g P	420g	510	19	73	16
SnackMixed Nuts and Dried Cranberries50g 2 swaps Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	50g	240	6	20	15
DinnerTempeh Vegetable Stir-Fry with Quinoa500g 2 swaps Baked Tofu with Stir-Fried Vegetables and Noodles520g · 720 kcal · 30 g P Red Lentil Dahl with Flatbread550g · 720 kcal · 32 g P	500g	720	35	82	28
Total		1900	82	236	70

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

Day 5

1900 kcal · 66 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado Toast with Hemp Seeds300g 2 swaps Oatmeal with Peanut Butter and Chia Seeds320g · 440 kcal · 16 g P Tofu Scramble with Spinach400g · 440 kcal · 26 g P	300g	440	14	42	24
LunchRoasted Chickpea and Grain Salad400g 2 swaps Chickpea Avocado Salad Wrap380g · 520 kcal · 18 g P Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P	400g	520	20	67	19
SnackBanana and Walnuts160g 2 swaps Apple Slices with Almond Butter150g · 220 kcal · 5 g P Apple Slices with Sunflower Seed Butter200g · 220 kcal · 5 g P	160g	220	4	24	12
DinnerWhite Bean and Vegetable Stew with Bread550g 2 swaps Baked Tofu with Stir-Fried Vegetables and Noodles520g · 720 kcal · 30 g P Chickpea Spinach Coconut Curry with Quinoa550g · 720 kcal · 26 g P	550g	720	28	103	22
Total		1900	66	236	77

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

Day 6

1900 kcal · 80 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Pudding with Mango and Coconut320g 2 swaps Chia Pudding with Almond Milk and Mango350g · 410 kcal · 12 g P Oatmeal with Soy Milk and Walnuts350g · 410 kcal · 15 g P	320g	410	12	50	18
LunchTofu Salad Sandwich with Greens350g 2 swaps Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P	350g	530	25	56	23
SnackEdamame Beans in Pods150g 2 swaps Edamame Beans120g · 190 kcal · 17 g P Edamame in Pods with Sea Salt150g · 190 kcal · 17 g P	150g	190	17	13	8
DinnerMushroom and Lentil Shepherd's Pie600g 2 swaps Black Bean and Sweet Potato Chili700g · 780 kcal · 40 g P Tempeh Curry with Chickpeas and Basmati Rice700g · 760 kcal · 44 g P	600g	770	26	99	30
Total		1900	80	218	79

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

Day 7

1900 kcal · 82 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSpiced Chickpea Flour Omelette300g 2 swaps Tofu Scramble with Spinach and Toast350g · 420 kcal · 22 g P Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P	300g	420	20	49	16
LunchLeftover Mushroom and Lentil Shepherd's Pie450g 2 swaps Black Bean Brown Rice Bowl500g · 560 kcal · 20 g P Chickpea Avocado Wrap390g · 560 kcal · 18 g P	450g	600	22	79	22
SnackRice Cakes with Peanut Butter70g 2 swaps Dark Chocolate and Almonds35g · 210 kcal · 4 g P Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P	70g	210	6	22	11
DinnerZucchini Noodle and Tempeh Bolognese500g 2 swaps Baked Tofu with Roasted Potatoes and Asparagus500g · 660 kcal · 36 g P Sesame Ginger Tempeh Noodles460g · 640 kcal · 32 g P	500g	670	34	73	27
Total		1900	82	223	76

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 1900 kcal (±50)

Protein76g

Carbs237.1g

Fat72.3g

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

Extra firm tofu1.2 kg
Tempeh600g

Produce

Edamame pods300g
Spinach and mixed salad greens800g
Avocados4 units
Bananas6 units
Apples and pears5 units
Mixed berries (fresh or frozen)600g
Stir-fry vegetables and broccoli1.0 kg
Mushrooms500g
Zucchini4 units
Potatoes for mashing1.0 kg

Dairy

Soy yogurt500g

Pantry

Canned chickpeas4 cans
Canned black beans3 cans
Red lentils500g
Brown lentils400g
Rolled oats500g
Quinoa400g
Brown rice400g
Whole grain bread1 loaf
Flatbread / Wraps1 pack
Rice cakes1 pack
Chia seeds200g
Hemp seeds150g
Peanut butter400g
Almond butter200g
Mixed nuts and walnuts300g
Pumpkin seeds150g
Vegetable broth1 liter
Canned crushed tomatoes2 cans

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 1900 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

Who this plan suits

This vegan plan provides 1900 kcal with an average daily protein of 76 grams. Fully plant-based diets rely on tofu, tempeh, legumes, soy and seeds for nutrition. This middle calorie level suits many adults with moderate activity. You might find that very active or larger adults need more food. The daily target stays at 1900 kcal across the week. You eat 4 meals each day without fail. Your meals include Tofu Scramble with Spinach and Toast and Lentil Quinoa Salad Bowl. Other highlights are Apple and Almond Butter Snack and Chickpea Vegetable Curry with Brown Rice. Tempeh Vegetable Stir-Fry with Quinoa and Zucchini Noodle and Tempeh Bolognese also feature. You also get Red Lentil Dahl with Flatbread and Baked Tofu with Stir-Fried Vegetables and Noodles. White Bean and Vegetable Stew with Bread finishes the main dishes.

What a day looks like

Day one starts your week with balanced plant foods. You begin your morning with Tofu Scramble with Spinach and Toast. Lunch brings a hearty bowl of Lentil Quinoa Salad Bowl. Your afternoon snack consists of an Apple and Almond Butter Snack. Dinner finishes the day with Chickpea Vegetable Curry with Brown Rice. Protein intake stays between 66 and 82 grams daily. Total daily energy remains at 1900 kcal. Every meal follows strict plant-based guidelines. You get steady food portions across all 4 daily slots. The menu keeps your weekly routine simple and clear.

How to use it

Following this schedule requires a bit of daily prep and planning. You should read the shopping list carefully before heading to the store. Batch cooking helps you save time on busy weeknights. You can swap any protein with a similar option from the list. Adding extra vegetables works well if you feel hungry. Sticking to the 4 meals per day structure keeps your routine steady. Keep track of your daily intake to hit your targets. Enjoy your meals while following the outlined daily structure.

Read through the complete shopping list to pick up all required ingredients.
Prepare larger batches of grains and beans ahead of busy weekdays.
Swap any protein source with a similar plant option if needed.
Add extra fresh vegetables to your plates 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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