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2000 Calorie Vegan Meal Plan

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

What is a 2000 calorie vegan meal plan?

A 2000 calorie vegan meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 73 g protein a day over 4 meals.

2000
kcal a day
73
g protein a day
18
g protein a meal
7
days
Shopping list

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

Day 1

2000 kcal · 74 g P

Day 1
MealPortionkcalProteinCarbsFat
BreakfastBerry Almond Oatmeal350g
2 swaps
  • Chia Seed Pudding with Mango350g · 450 kcal · 12 g P
  • Tofu Scramble with Spinach and Toast350g · 450 kcal · 28 g P
350g450156415
LunchTofu Quinoa Salad Bowl450g
2 swaps
  • Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P
  • Tempeh Stir Fry with Noodles420g · 550 kcal · 24 g P
450g550256322
SnackApple and Almond Butter Snack180g
2 swaps
  • Apple Slices with Almond Butter160g · 250 kcal · 5 g P
  • Dark Chocolate and Almonds45g · 250 kcal · 5 g P
180g25062514
DinnerLentil Sweet Potato Curry600g
2 swaps
  • Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P
  • Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P
600g750289728
Total20007424979

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

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Day 2

2000 kcal · 71 g P

Day 2
MealPortionkcalProteinCarbsFat
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
280g460146118
LunchChickpea Avocado Wrap380g
2 swaps
  • Tofu Quinoa Salad Bowl440g · 540 kcal · 24 g P
  • Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P
380g540186324
SnackMixed Nuts and Dried Fruit60g
2 swaps
  • Apple Slices with Almond Butter160g · 250 kcal · 5 g P
  • Apple and Almond Butter Snack180g · 250 kcal · 6 g P
60g25072016
DinnerTempeh Stir Fry with Noodles550g
2 swaps
  • Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P
  • Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P
550g750328830
Total20007123288

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

Day 3

2000 kcal · 78 g P

Day 3
MealPortionkcalProteinCarbsFat
BreakfastTofu Scramble with Spinach400g
2 swaps
  • Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P
  • Smoothie Bowl with Pea Protein and Granola400g · 430 kcal · 24 g P
400g440262626
LunchBlack Bean Brown Rice Bowl500g
2 swaps
  • Chickpea Avocado Wrap390g · 560 kcal · 18 g P
  • Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P
500g560208018
SnackHummus with Carrot Sticks220g
2 swaps
  • Apple Slices with Almond Butter160g · 250 kcal · 5 g P
  • Apple and Almond Butter Snack180g · 250 kcal · 6 g P
220g25082812
DinnerCreamy Mushroom Pasta600g
2 swaps
  • Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P
  • Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P
600g750249232
Total20007822688

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

Day 4

2000 kcal · 70 g P

Day 4
MealPortionkcalProteinCarbsFat
BreakfastChia Seed Pudding with Mango350g
2 swaps
  • Berry Almond Oatmeal350g · 450 kcal · 15 g P
  • Tofu Scramble with Spinach and Toast350g · 450 kcal · 28 g P
350g450125122
LunchMediterranean Quinoa Salad450g
2 swaps
  • Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P
  • Mediterranean Hummus and Falafel Wrap380g · 550 kcal · 18 g P
450g550167222
SnackRoasted Pumpkin Seeds50g
2 swaps
  • Hummus with Carrot Sticks220g · 250 kcal · 8 g P
  • Mixed Nuts and Dried Fruit60g · 250 kcal · 7 g P
50g25012321
DinnerRed Lentil Dahl with Rice650g
2 swaps
  • Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P
  • Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P
650g7503011718
Total20007024383

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

Day 5

2000 kcal · 73 g P

Day 5
MealPortionkcalProteinCarbsFat
BreakfastBerry Almond Oatmeal350g
2 swaps
  • Chia Seed Pudding with Mango350g · 450 kcal · 12 g P
  • Tofu Scramble with Spinach and Toast350g · 450 kcal · 28 g P
350g450156415
LunchTempeh Stir Fry with Noodles420g
2 swaps
  • Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P
  • Tofu Quinoa Salad Bowl450g · 550 kcal · 25 g P
420g550246422
SnackApple and Almond Butter Snack180g
2 swaps
  • Apple Slices with Almond Butter160g · 250 kcal · 5 g P
  • Dark Chocolate and Almonds45g · 250 kcal · 5 g P
180g25062514
DinnerBlack Bean Enchilada Casserole600g
2 swaps
  • Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P
  • Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P
600g750289728
Total20007325079

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

Day 6

2000 kcal · 68 g P

Day 6
MealPortionkcalProteinCarbsFat
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
280g460146118
LunchTofu Quinoa Salad Bowl440g
2 swaps
  • Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P
  • Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P
440g540246222
SnackHummus with Carrot Sticks220g
2 swaps
  • Apple Slices with Almond Butter160g · 250 kcal · 5 g P
  • Apple and Almond Butter Snack180g · 250 kcal · 6 g P
220g25082812
DinnerChickpea Spinach Coconut Curry600g
2 swaps
  • Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P
  • Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P
600g750229432
Total20006824584

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

Day 7

2000 kcal · 75 g P

Day 7
MealPortionkcalProteinCarbsFat
BreakfastTofu Scramble with Spinach400g
2 swaps
  • Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P
  • Smoothie Bowl with Pea Protein and Granola400g · 430 kcal · 24 g P
400g440262626
LunchChickpea Avocado Wrap390g
2 swaps
  • Black Bean Brown Rice Bowl500g · 560 kcal · 20 g P
  • Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P
390g560186824
SnackMixed Nuts and Dried Fruit60g
2 swaps
  • Apple Slices with Almond Butter160g · 250 kcal · 5 g P
  • Apple and Almond Butter Snack180g · 250 kcal · 6 g P
60g25072016
DinnerRoasted Vegetable Grain Bowl600g
2 swaps
  • Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P
  • Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P
600g750249630
Total20007521096

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: 2000 kcal, 74 g protein, 249 g carbs, 79 g fat; D2: 2000 kcal, 71 g protein, 232 g carbs, 88 g fat; D3: 2000 kcal, 78 g protein, 226 g carbs, 88 g fat; D4: 2000 kcal, 70 g protein, 243 g carbs, 83 g fat; D5: 2000 kcal, 73 g protein, 250 g carbs, 79 g fat; D6: 2000 kcal, 68 g protein, 245 g carbs, 84 g fat; D7: 2000 kcal, 75 g protein, 210 g carbs, 96 g fat. target: 2000 kcal.05001000150020002500D174gD271gD378gD470gD573gD668gD775gtarget 2000
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 2000 kcal (±50)

Protein72.7g
Carbs236.4g
Fat85.3g

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

  • Firm tofu1.2kg
  • Tempeh600g

Produce

  • Frozen mixed berries600g
  • Mixed salad greens500g
  • Apples1.0kg
  • Sweet potatoes1.0kg
  • Bananas1.0kg
  • Avocados4 units
  • Fresh spinach500g
  • Carrots800g
  • Mushrooms500g
  • Mango600g

Pantry

  • Rolled oats500g
  • Almonds300g
  • Quinoa400g
  • Almond butter300g
  • Red lentils500g
  • Coconut milk800ml
  • Whole grain bread1 loaf
  • Peanut butter300g
  • Canned chickpeas1.2kg
  • Tortilla wraps8 units
  • Mixed nuts300g
  • Dried fruit200g
  • Stir fry noodles400g
  • Canned black beans1.2kg
  • Brown rice600g
  • Hummus400g
  • Pasta400g
  • Chia seeds200g
  • Pumpkin seeds200g

Check the numbers for you

About this plan

Who this plan suits

This 2000 kcal diet provides an average daily protein of 73 grams for your needs. It is a middle calorie level that suits many adults with moderate activity. The plan is less suited to very active or larger adults at a low calorie level. You receive a fully plant-based food layout across 7 days. Your protein comes from tofu, tempeh, legumes, soy and seeds. Every day splits into 4 meals to keep your routine steady. You get meals like Berry Almond Oatmeal and Tofu Quinoa Salad Bowl. The layout also features Tempeh Stir Fry with Noodles and Lentil Sweet Potato Curry.

What a day looks like

Day one starts with Berry Almond Oatmeal for your morning meal. Lunch brings a fresh Tofu Quinoa Salad Bowl to the table. An Apple and Almond Butter Snack arrives in the afternoon hours. Your evening meal is a warm Lentil Sweet Potato Curry. Each day uses similar meal counts to keep things simple. You eat 4 times across the entire day. The food sources rely entirely on plant options. Your protein stays within a range of 68 to 78 grams each day.

How to use it

This guide helps you follow your daily food schedule with ease. You should read the shopping list before you start your week. Batch cooking helps you save time on busy weekday evenings. You can swap a protein with a similar one if you prefer. Add extra vegetables when you feel hungry between your meals. The layout is designed to run smoothly for 7 full days. Keep your daily intake close to 2000 kcal for steady eating. Follow these steps to make your meal prep simple.

  • Read your weekly shopping list carefully before buying any food items.
  • Cook larger batches of grains and beans ahead of busy days.
  • Swap any protein choice for a similar plant option if needed.
  • Add extra green vegetables to your plate if 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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