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2200 Calorie Vegan Meal Plan

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

What is a 2200 calorie vegan meal plan?

A 2200 calorie vegan meal plan is a seven-day menu where each day adds up to about 2200 kcal (within 50). This one averages 90 g protein a day over 4 meals.

2200

kcal a day

90

g protein a day

23

g protein a meal

7

days

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

Day 1

2200 kcal · 99 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Berries and Chia Seeds350g 2 swaps Chia Seed Pudding with Mango and Coconut380g · 540 kcal · 14 g P Peanut Butter Banana Smoothie Bowl450g · 560 kcal · 20 g P	350g	550	18	86	15
LunchTofu and Chickpea Quinoa Salad450g 2 swaps Chickpea Tuna Salad Sandwich on Rye420g · 650 kcal · 28 g P Red Lentil Soup with Crusty Sourdough Bread600g · 660 kcal · 34 g P	450g	650	32	77	24
DinnerLentil Pasta with Marinara and Nutritional Yeast500g 2 swaps Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Red Lentil Pasta with Marinara and Nutritional Yeast600g · 740 kcal · 50 g P	500g	750	42	105	18
SnackMixed Nuts and Dried Fruit50g 2 swaps Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	50g	250	7	17	17
Total		2200	99	285	74

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

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Day 2

2200 kcal · 96 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Whole Wheat Toast400g 1 swap Tofu Scramble Burrito with Black Beans400g · 560 kcal · 30 g P	400g	530	28	53	23
LunchBlack Bean and Sweet Potato Burrito Bowl520g 2 swaps White Bean and Kale Minestrone with Farro600g · 680 kcal · 30 g P Edamame and Soba Noodle Salad with Sesame Dressing450g · 670 kcal · 36 g P	520g	680	25	96	22
DinnerTempeh Stir-Fry with Broccoli and Brown Rice550g 2 swaps Red Lentil Pasta with Marinara and Nutritional Yeast600g · 740 kcal · 50 g P Seitan Roast with Roasted Potatoes and Broccoli600g · 740 kcal · 60 g P	550g	740	38	84	28
SnackApple Slices with Almond Butter160g 2 swaps Apple and Almond Butter Snack180g · 250 kcal · 6 g P Dark Chocolate and Almonds45g · 250 kcal · 5 g P	160g	250	5	24	15
Total		2200	96	257	88

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

Day 3

2200 kcal · 80 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPeanut Butter Banana Smoothie Bowl450g 2 swaps Tofu Scramble Burrito with Black Beans400g · 560 kcal · 30 g P Oatmeal with Berries and Chia Seeds350g · 550 kcal · 18 g P	450g	560	20	73	21
LunchMediterranean Hummus and Falafel Wrap400g 2 swaps Edamame and Soba Noodle Salad with Sesame Dressing450g · 670 kcal · 36 g P Black Bean and Sweet Potato Burrito Bowl520g · 680 kcal · 25 g P	400g	670	22	87	26
DinnerChickpea Spinach Coconut Curry with Quinoa550g 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	550g	720	26	91	28
SnackRoasted Pumpkin Seeds40g 2 swaps Hummus with Carrot Sticks220g · 250 kcal · 8 g P Mixed Nuts and Dried Fruit60g · 250 kcal · 7 g P	40g	250	12	3	21
Total		2200	80	254	96

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

Day 4

2200 kcal · 91 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Mango and Coconut380g 2 swaps Avocado Toast with Hemp Seeds and Tomatoes300g · 530 kcal · 16 g P Oatmeal with Berries and Chia Seeds350g · 550 kcal · 18 g P	380g	540	14	60	27
LunchRed Lentil Soup with Crusty Sourdough Bread600g 2 swaps Edamame and Soba Noodle Salad with Sesame Dressing450g · 670 kcal · 36 g P Tofu and Chickpea Quinoa Salad450g · 650 kcal · 32 g P	600g	660	34	100	14
DinnerBlack Bean Burger with Roasted Potato Wedges500g 2 swaps Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Enchilada Casserole600g · 750 kcal · 28 g P	500g	750	28	103	25
SnackSoy Yogurt with Berries250g 1 swap Roasted Pumpkin Seeds50g · 250 kcal · 12 g P	250g	250	15	30	8
Total		2200	91	293	74

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

Day 5

2200 kcal · 91 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Grain Pancakes with Maple Syrup and Walnuts350g 2 swaps Oatmeal with Berries and Chia Seeds350g · 550 kcal · 18 g P Chia Seed Pudding with Mango and Coconut380g · 540 kcal · 14 g P	350g	550	12	81	20
LunchEdamame and Soba Noodle Salad with Sesame Dressing450g 2 swaps Red Lentil Soup with Crusty Sourdough Bread600g · 660 kcal · 34 g P Tofu and Chickpea Quinoa Salad450g · 650 kcal · 32 g P	450g	670	36	82	22
DinnerBaked Tofu with Roasted Root Vegetables and Quinoa520g 2 swaps Baked Tofu with Stir-Fried Vegetables and Noodles520g · 720 kcal · 30 g P Mushroom and Pea Risotto with Tempeh Cubes550g · 740 kcal · 32 g P	520g	730	35	89	26
SnackRice Cakes with Peanut Butter60g 2 swaps Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	60g	250	8	23	14
Total		2200	91	275	82

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

Day 6

2200 kcal · 80 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado Toast with Hemp Seeds and Tomatoes300g 2 swaps Tofu Scramble with Whole Wheat Toast400g · 530 kcal · 28 g P Chia Seed Pudding with Mango and Coconut380g · 540 kcal · 14 g P	300g	530	16	49	30
LunchWhite Bean and Kale Minestrone with Farro600g 2 swaps Black Bean and Sweet Potato Burrito Bowl520g · 680 kcal · 25 g P Edamame and Soba Noodle Salad with Sesame Dressing450g · 670 kcal · 36 g P	600g	680	30	104	16
DinnerLentil Walnut Shepherd's Pie550g 2 swaps Mushroom and Pea Risotto with Tempeh Cubes550g · 740 kcal · 32 g P Red Lentil Pasta with Marinara and Nutritional Yeast600g · 740 kcal · 50 g P	550g	740	28	96	27
SnackMixed Berries with Cashews120g 2 swaps Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	120g	250	6	23	15
Total		2200	80	272	88

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

Day 7

2200 kcal · 95 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble Burrito with Black Beans400g 2 swaps Tofu Scramble with Whole Wheat Toast400g · 530 kcal · 28 g P Vegan Protein Smoothie Bowl450g · 610 kcal · 38 g P	400g	560	30	61	22
LunchChickpea Tuna Salad Sandwich on Rye420g 2 swaps Tofu and Chickpea Quinoa Salad450g · 650 kcal · 32 g P Red Lentil Soup with Crusty Sourdough Bread600g · 660 kcal · 34 g P	420g	650	28	85	22
DinnerMushroom and Pea Risotto with Tempeh Cubes550g 2 swaps Lentil Walnut Shepherd's Pie550g · 740 kcal · 28 g P Red Lentil Pasta with Marinara and Nutritional Yeast600g · 740 kcal · 50 g P	550g	740	32	101	23
SnackDark Chocolate and Almonds45g 2 swaps Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	45g	250	5	17	18
Total		2200	95	264	85

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 2200 kcal (±50)

Protein90.3g

Carbs271.4g

Fat83.9g

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 Tofu1.5 kg
Tempeh600g
Falafel12 items
Edamame300g

Produce

Mixed Berries800g
Sweet Potatoes1 kg
Broccoli500g
Apples5 items
Bananas6 items
Spinach400g
Mango2 items
Potatoes1 kg
Root Vegetables800g
Avocados4 items
Tomatoes4 items
Kale300g
Mushrooms400g

Dairy

Soy Yogurt500g

Pantry

Rolled Oats500g
Chia Seeds200g
Canned Chickpeas4 cans
Quinoa500g
Lentil Pasta400g
Marinara Sauce500ml
Nutritional Yeast100g
Mixed Nuts300g
Dried Fruit200g
Whole Wheat Bread1 loaf
Canned Black Beans4 cans
Brown Rice500g
Almond Butter300g
Hummus400g
Tortilla Wraps1 pack
Coconut Milk400ml
Pumpkin Seeds150g
Red Lentils400g
Sourdough Bread1 loaf
Maple Syrup250ml
Walnuts150g
Soba Noodles300g
Sesame Oil100ml
Rice Cakes1 pack
Peanut Butter400g
Hemp Seeds100g
Farro300g
Rye Bread1 loaf
Arborio Rice400g
Dark Chocolate150g

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 2200 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 meal plan provides 2200 kcal daily with an average daily protein of 90 grams. You get a steady supply of plant protein from tofu, tempeh, legumes, soy, and seeds across the days. This is a higher calorie level, meant for larger or very active adults who need a lot of energy. If you have a low energy need or smaller size, this amount of food is likely too much for you. The structured schedule gives you four meals every single day to cover your nutritional needs. You can easily maintain your weight with this setup when your daily output matches the energy intake. Fully plant-based eating patterns fit well here without any animal products at all.

What a day looks like

Day one starts with a bowl of oatmeal with berries and chia seeds for your first meal. Lunch brings a hearty tofu and chickpea quinoa salad to keep your afternoon going strong. Dinner features lentil pasta with marinara and nutritional yeast for a comforting end to your evening. You also enjoy a snack of mixed nuts and dried fruit whenever you feel like eating it. Other days feature top protein meals such as tempeh stir fry with broccoli and brown rice. You might also try edamame and soba noodle salad with sesame dressing on another afternoon. Red lentil soup with crusty sourdough bread makes a warm choice for your evening meal.

How to use it

Read the shopping list carefully before you buy any ingredients for the week ahead. Batch cooking helps you save time in the kitchen when you prepare large pots of food. Swap any protein source with a similar one if you prefer a different taste today. Add extra vegetables to your meals if you feel hungry between your scheduled times. Keep your daily intake close to the target level to maintain your weight over time. Check the meal schedule daily so you know what to cook for your four meals. Stick to the plant based guidelines by avoiding all animal products during your meal times. Enjoy your food and follow the routine to support your daily energy needs.

Read the full shopping list before you buy your weekly food items.
Cook large batches of grains and legumes to save time each day.
Swap any protein source with a similar plant option if needed.
Add extra 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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