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2500 Calorie Vegan Meal Plan

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

What is a 2500 calorie vegan meal plan?

A 2500 calorie vegan meal plan is a seven-day menu where each day adds up to about 2500 kcal (within 50). This one averages 136 g protein a day over 4 meals.

2500

kcal a day

136

g protein a day

34

g protein a meal

7

days

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

Day 1

2500 kcal · 165 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast450g 2 swaps Tofu Scramble Burrito with Black Beans450g · 640 kcal · 38 g P Protein Porridge with Flaxseed and Blueberries500g · 630 kcal · 40 g P	450g	650	42	53	30
LunchLentil and Quinoa Power Bowl600g 1 swap Edamame and Soba Noodle Salad550g · 720 kcal · 45 g P	600g	750	48	95	20
DinnerTempeh Stir-Fry with Brown Rice650g 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	650g	720	45	86	22
SnackVegan Protein Shake with Banana and Peanut Butter400ml 2 swaps Protein Shake with Almond Butter400ml · 400 kcal · 32 g P Soy Protein Shake with Peanut Butter400ml · 400 kcal · 30 g P	400ml	380	30	38	12
Total		2500	165	272	84

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

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Day 2

2500 kcal · 112 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Soy Milk, Chia Seeds, and Berries500g 2 swaps Chia Seed Pudding with Soy Milk and Mango450g · 620 kcal · 26 g P Peanut Butter and Banana Whole Wheat Toast350g · 630 kcal · 24 g P	500g	620	28	82	20
LunchChickpea and Avocado Salad Wrap450g 2 swaps Quinoa, Black Bean, and Corn Salad550g · 710 kcal · 30 g P Edamame and Soba Noodle Salad550g · 720 kcal · 45 g P	450g	700	32	80	28
DinnerBlack Bean and Sweet Potato Chili700g 2 swaps Tempeh Curry with Chickpeas and Basmati Rice700g · 760 kcal · 44 g P Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P	700g	780	40	110	20
SnackRoasted Mixed Nuts and Dried Fruit90g 2 swaps Mixed Nuts and Dark Chocolate120g · 400 kcal · 10 g P Peanut Butter Rice Cakes200g · 400 kcal · 14 g P	90g	400	12	25	28
Total		2500	112	297	96

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

Day 3

2500 kcal · 151 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPeanut Butter and Banana Whole Wheat Toast350g 2 swaps Protein Porridge with Flaxseed and Blueberries500g · 630 kcal · 40 g P Chia Seed Pudding with Soy Milk and Mango450g · 620 kcal · 26 g P	350g	630	24	71	28
LunchEdamame and Soba Noodle Salad550g 1 swap Lentil and Quinoa Power Bowl600g · 750 kcal · 48 g P	550g	720	45	86	22
DinnerSeitan Roast with Roasted Potatoes and Broccoli600g	600g	740	60	71	24
SnackSoy Yogurt with Granola300g 2 swaps Protein Shake with Almond Butter400ml · 400 kcal · 32 g P Soy Milk and Mixed Nuts350ml · 400 kcal · 18 g P	300g	410	22	49	14
Total		2500	151	277	88

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

Day 4

2500 kcal · 132 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastVegan Protein Smoothie Bowl450g 2 swaps Protein Porridge with Flaxseed and Blueberries500g · 630 kcal · 40 g P Tofu Scramble Burrito with Black Beans450g · 640 kcal · 38 g P	450g	610	38	79	16
LunchMediterranean Hummus and Falafel Pita500g 2 swaps Lentil and Quinoa Power Bowl600g · 750 kcal · 48 g P Roasted Chickpea and Quinoa Buddha Bowl600g · 730 kcal · 36 g P	500g	760	32	91	30
DinnerRed Lentil Pasta with Marinara and Nutritional Yeast600g 2 swaps Seitan Roast with Roasted Potatoes and Broccoli600g · 740 kcal · 60 g P Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P	600g	740	50	95	18
SnackRice Cakes with Almond Butter150g 2 swaps Apple Slices with Sunflower Seed Butter250g · 390 kcal · 10 g P Mixed Nuts and Dark Chocolate120g · 400 kcal · 10 g P	150g	390	12	36	22
Total		2500	132	301	86

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

Day 5

2500 kcal · 127 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble Burrito with Black Beans450g 2 swaps Protein Porridge with Flaxseed and Blueberries500g · 630 kcal · 40 g P Tofu Scramble with Spinach and Toast450g · 650 kcal · 42 g P	450g	640	38	73	22
LunchQuinoa, Black Bean, and Corn Salad550g 2 swaps Chickpea and Avocado Salad Wrap450g · 700 kcal · 32 g P Edamame and Soba Noodle Salad550g · 720 kcal · 45 g P	550g	710	30	94	24
DinnerBaked Tofu with Steamed Jasmine Rice and Asparagus650g 2 swaps Lentil Pasta with Marinara and Nutritional Yeast500g · 750 kcal · 42 g P Red Lentil Pasta with Marinara and Nutritional Yeast600g · 740 kcal · 50 g P	650g	750	45	89	24
SnackPumpkin Seeds and Dark Chocolate Squares80g 2 swaps Mixed Nuts and Dark Chocolate120g · 400 kcal · 10 g P Peanut Butter Rice Cakes200g · 400 kcal · 14 g P	80g	400	14	19	30
Total		2500	127	275	100

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

Day 6

2500 kcal · 132 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Porridge with Flaxseed and Blueberries500g 2 swaps Tofu Scramble Burrito with Black Beans450g · 640 kcal · 38 g P Tofu Scramble with Spinach and Toast450g · 650 kcal · 42 g P	500g	630	40	82	16
LunchWhite Bean and Kale Soup with Crusty Bread650g 2 swaps Edamame and Soba Noodle Salad550g · 720 kcal · 45 g P Roasted Chickpea and Quinoa Buddha Bowl600g · 730 kcal · 36 g P	650g	720	38	102	18
DinnerTempeh Curry with Chickpeas and Basmati Rice700g 2 swaps Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Lentil Pasta with Marinara and Nutritional Yeast500g · 750 kcal · 42 g P	700g	760	44	88	26
SnackApple Slices with Sunflower Seed Butter250g 2 swaps Rice Cakes with Almond Butter150g · 390 kcal · 12 g P Mixed Nuts and Dark Chocolate120g · 400 kcal · 10 g P	250g	390	10	38	22
Total		2500	132	310	82

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

Day 7

2500 kcal · 132 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Soy Milk and Mango450g 2 swaps Oatmeal with Soy Milk, Chia Seeds, and Berries500g · 620 kcal · 28 g P Peanut Butter and Banana Whole Wheat Toast350g · 630 kcal · 24 g P	450g	620	26	71	26
LunchRoasted Chickpea and Quinoa Buddha Bowl600g 2 swaps Edamame and Soba Noodle Salad550g · 720 kcal · 45 g P White Bean and Kale Soup with Crusty Bread650g · 720 kcal · 38 g P	600g	730	36	93	24
DinnerMushroom and Lentil Shepherd's Pie700g 2 swaps Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Lentil Pasta with Marinara and Nutritional Yeast500g · 750 kcal · 42 g P	700g	750	35	103	22
SnackVegan Protein Shake with Mixed Berries400ml 2 swaps Protein Shake with Almond Butter400ml · 400 kcal · 32 g P Soy Protein Shake with Peanut Butter400ml · 400 kcal · 30 g P	400ml	400	35	47	8
Total		2500	132	314	80

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 2500 kcal (±50)

Protein135.9g

Carbs292.3g

Fat88g

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
Tempeh800g
Seitan400g
Edamame400g

Produce

Bananas1.5 kg
Mixed Berries800g
Apples1.0 kg
Mango500g
Fresh Spinach500g
Broccoli600g
Asparagus400g
Kale400g
Avocado3 units
Sweet Potatoes1.5 kg
Potatoes1.0 kg
Mushrooms500g

Dairy

Soy Milk3.5 L
Soy Yogurt600g

Pantry

Canned Black Beans1.2 kg
Canned Chickpeas1.5 kg
Red Lentils600g
Rolled Oats1.0 kg
Brown Rice800g
Quinoa800g
Basmati Rice500g
Red Lentil Pasta400g
Whole Wheat Bread1 loaf
Pita Bread4 units
Vegan Protein Powder500g
Peanut Butter400g
Almond Butter300g
Sunflower Seed Butter250g
Chia Seeds200g
Flaxseed Meal150g
Pumpkin Seeds200g
Mixed Nuts300g
Dark Chocolate150g
Granola300g
Rice Cakes1 pack
Hummus300g
Nutritional Yeast100g
Marinara Sauce500g

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 2500 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 2500 kcal plan provides an average daily protein of 136 grams for your daily needs. It suits larger or very active adults who require a higher energy intake. Smaller adults or those with lower energy needs should choose a different option. The vegan setup relies fully on plant sources for all daily meals. You get your protein from tofu, tempeh, legumes, soy, and seeds. Four daily meals keep your intake steady from morning until night. Day one features a tofu scramble, a power bowl, a stir fry, and a shake. Top choices like seitan roast and lentil pasta repeat across the week.

What a day looks like

Your morning starts with a plate of tofu scramble and spinach on toast. Lunch brings a hearty lentil and quinoa power bowl to fuel your afternoon. Dinner offers a savory tempeh stir fry served over a bed of brown rice. A vegan protein shake with banana and peanut butter finishes your eating schedule. Each meal fits the plant-based rule without any animal products at all. You eat four times daily to hit your targets easily and consistently. Real whole foods make up the bulk of your daily food choices. The schedule keeps your routine simple and straightforward throughout the whole week.

How to use it

Read the shopping list carefully before you head out to buy your groceries. Prep your grains and proteins ahead of time to save precious minutes on busy weekdays. Swap any protein source for a similar plant option if you prefer a different taste. Add extra vegetables to your plate if you feel hungry between meals. Keep track of your daily intake so you stay close to your goals. Check the daily schedule before you start cooking each evening. Adjust your meal timing to fit your personal work schedule and daily routine. Follow the simple steps to enjoy your plant based dishes every single day.

Cook your grains in large batches on Sunday for fast weekday assembly.
Swap tofu for tempeh in any recipe to vary your daily flavor profile.
Pack your power bowl ahead of time for a quick work lunch.
Drink plenty of water throughout the day to stay fully hydrated always.

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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