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3000 Calorie Vegan Meal Plan

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

What is a 3000 calorie vegan meal plan?

A 3000 calorie vegan meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 143 g protein a day over 4 meals.

3000

kcal a day

143

g protein a day

36

g protein a meal

7

days

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

Day 1

3000 kcal · 143 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPeanut Butter Banana Oatmeal600g 2 swaps Almond Butter Toast with Hemp Seeds450g · 800 kcal · 32 g P Chia Seed and Berry Porridge600g · 800 kcal · 28 g P	600g	800	30	107	28
LunchTofu Quinoa Power Bowl700g 2 swaps Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P Chickpea Pasta with Marinara and Lentils700g · 900 kcal · 48 g P	700g	900	45	108	32
DinnerTempeh Stir-Fry with Rice750g 2 swaps Baked Tofu and Lentil Pilaf750g · 900 kcal · 48 g P Baked Tofu and Sweet Potato Mash750g · 900 kcal · 45 g P	750g	900	50	112	28
SnackSoy Milk and Mixed Nuts350ml 2 swaps Peanut Butter Rice Cakes200g · 400 kcal · 14 g P Protein Shake with Almond Butter400ml · 400 kcal · 32 g P	350ml	400	18	15	30
Total		3000	143	342	118

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

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Day 2

3000 kcal · 142 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Berry Smoothie Bowl650g 2 swaps Almond Butter Toast with Hemp Seeds450g · 800 kcal · 32 g P Peanut Butter Banana Oatmeal600g · 800 kcal · 30 g P	650g	800	35	107	26
LunchChickpea Pasta with Marinara and Lentils700g 2 swaps Tempeh Pasta Salad with Olive Oil700g · 900 kcal · 45 g P Tofu Quinoa Power Bowl700g · 900 kcal · 45 g P	700g	900	48	128	22
DinnerBaked Tofu and Sweet Potato Mash750g 2 swaps Baked Tofu and Lentil Pilaf750g · 900 kcal · 48 g P Seitan Stir-Fry with Brown Rice750g · 900 kcal · 52 g P	750g	900	45	115	29
SnackPeanut Butter Rice Cakes200g 2 swaps Mixed Nuts and Dark Chocolate120g · 400 kcal · 10 g P Protein Shake with Almond Butter400ml · 400 kcal · 32 g P	200g	400	14	41	20
Total		3000	142	391	97

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

Day 3

3000 kcal · 151 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastVegan Protein Pancakes with Syrup500g 2 swaps Protein Berry Smoothie Bowl650g · 800 kcal · 35 g P Vegan Protein Waffles with Peanut Butter450g · 800 kcal · 36 g P	500g	800	38	110	23
LunchBlack Bean and Quinoa Burrito650g 2 swaps Black Bean and Sweet Potato Bowl750g · 900 kcal · 38 g P Chickpea Pasta with Marinara and Lentils700g · 900 kcal · 48 g P	650g	900	42	122	27
DinnerSeitan and Roasted Vegetable Plate700g 2 swaps Seitan Stir-Fry with Brown Rice750g · 900 kcal · 52 g P Tempeh Stir-Fry with Rice750g · 900 kcal · 50 g P	700g	900	55	100	31
SnackPumpkin Seeds and Dried Fruit150g 2 swaps Peanut Butter Rice Cakes200g · 400 kcal · 14 g P Protein Shake with Almond Butter400ml · 400 kcal · 32 g P	150g	400	16	30	24
Total		3000	151	362	105

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

Day 4

3000 kcal · 150 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAlmond Butter Toast with Hemp Seeds450g 2 swaps Chia Seed and Berry Porridge600g · 800 kcal · 28 g P Peanut Butter Banana Oatmeal600g · 800 kcal · 30 g P	450g	800	32	92	34
LunchLentil and Vegetable Curry with Rice750g 2 swaps Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P Black Bean and Sweet Potato Bowl750g · 900 kcal · 38 g P	750g	900	40	131	24
DinnerTempeh and Quinoa Bowl700g 2 swaps Baked Tofu and Lentil Pilaf750g · 900 kcal · 48 g P Baked Tofu and Sweet Potato Mash750g · 900 kcal · 45 g P	700g	900	48	110	30
SnackSoy Protein Shake with Peanut Butter400ml 2 swaps Protein Shake with Almond Butter400ml · 400 kcal · 32 g P Vegan Protein Shake with Mixed Berries400ml · 400 kcal · 35 g P	400ml	400	30	21	22
Total		3000	150	354	110

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

Day 5

3000 kcal · 118 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed and Berry Porridge600g 2 swaps Almond Butter Toast with Hemp Seeds450g · 800 kcal · 32 g P Peanut Butter Banana Oatmeal600g · 800 kcal · 30 g P	600g	800	28	105	30
LunchTofu Scramble Wrap with Avocado600g 2 swaps Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P Black Bean and Sweet Potato Bowl750g · 900 kcal · 38 g P	600g	900	42	102	36
DinnerChickpea and Sweet Potato Stew800g 2 swaps Baked Tofu and Lentil Pilaf750g · 900 kcal · 48 g P Baked Tofu and Sweet Potato Mash750g · 900 kcal · 45 g P	800g	900	38	135	23
SnackMixed Nuts and Dark Chocolate120g 2 swaps Peanut Butter Rice Cakes200g · 400 kcal · 14 g P Protein Shake with Almond Butter400ml · 400 kcal · 32 g P	120g	400	10	27	28
Total		3000	118	369	117

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

Day 6

3000 kcal · 153 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastVegan Protein Waffles with Peanut Butter450g 2 swaps Almond Butter Toast with Hemp Seeds450g · 800 kcal · 32 g P Protein Berry Smoothie Bowl650g · 800 kcal · 35 g P	450g	800	36	101	28
LunchTempeh Pasta Salad with Olive Oil700g 2 swaps Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P Chickpea Pasta with Marinara and Lentils700g · 900 kcal · 48 g P	700g	900	45	113	30
DinnerSeitan Stir-Fry with Brown Rice750g 2 swaps Baked Tofu and Lentil Pilaf750g · 900 kcal · 48 g P Seitan and Roasted Vegetable Plate700g · 900 kcal · 55 g P	750g	900	52	115	26
SnackSoy Milk and Sunflower Seeds350ml 2 swaps Protein Shake with Almond Butter400ml · 400 kcal · 32 g P Pumpkin Seeds and Dried Fruit150g · 400 kcal · 16 g P	350ml	400	20	17	28
Total		3000	153	346	112

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

Day 7

3000 kcal · 146 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPeanut Butter and Banana Bagel400g 2 swaps Almond Butter Toast with Hemp Seeds450g · 800 kcal · 32 g P Chia Seed and Berry Porridge600g · 800 kcal · 28 g P	400g	800	28	111	27
LunchBlack Bean and Sweet Potato Bowl750g 2 swaps Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P Chickpea Pasta with Marinara and Lentils700g · 900 kcal · 48 g P	750g	900	38	131	25
DinnerBaked Tofu and Lentil Pilaf750g 2 swaps Baked Tofu and Sweet Potato Mash750g · 900 kcal · 45 g P Seitan Stir-Fry with Brown Rice750g · 900 kcal · 52 g P	750g	900	48	116	27
SnackProtein Shake with Almond Butter400ml 2 swaps Soy Protein Shake with Peanut Butter400ml · 400 kcal · 30 g P Vegan Protein Shake with Mixed Berries400ml · 400 kcal · 35 g P	400ml	400	32	16	23
Total		3000	146	374	102

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 3000 kcal (±50)

Protein143.3g

Carbs362.6g

Fat108.7g

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 tofu2.5 kg
Tempeh2.0 kg
Seitan1.5 kg

Produce

Bananas3.5 kg
Frozen berries1.0 kg
Sweet potatoes3.0 kg
Avocados6 units

Pantry

Rolled oats1.2 kg
Peanut butter1.5 kg
Soy milk7.0 L
Quinoa1.0 kg
Brown rice1.5 kg
Mixed nuts600 g
Vegan protein powder1.0 kg
Chickpea pasta800 g
Marinara sauce800 g
Red lentils1.0 kg
Rice cakes400 g
Pancake mix (vegan)800 g
Maple syrup400 ml
Black beans1.5 kg
Tortilla wraps12 units
Pumpkin seeds400 g
Dried fruit400 g
Almond butter600 g
Whole grain bread2 loaves
Hemp seeds300 g
Chia seeds300 g
Dark chocolate300 g
Sunflower seeds300 g
Bagels8 units

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 3000 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 3000 kcal vegan diet delivers an average of 143 grams of daily protein across 7 days. You get 3000 kcal per day to fuel your training goals. This high calorie intake suits larger or very active adults with high energy needs. Smaller adults or those with lower daily energy needs should avoid this plan. Fully plant based nutrition relies on tofu, tempeh, legumes, soy and seeds. Your protein intake ranges from 118 to 153 grams each day.

What a day looks like

Every single day contains 4 meals to keep you well fed. Day one starts with peanut butter banana oatmeal for breakfast. Lunch brings a hearty tofu quinoa power bowl to the table. Dinner serves up tempeh stir fry with rice for your main meal. A snack of soy milk and mixed nuts finishes off the day. Other top protein meals include seitan and roasted vegetable plate. You also find seitan stir fry with brown rice on the menu. Baked tofu and lentil pilaf add variety to your weekly rotation. Chickpea pasta with marinara and lentils rounds out the top food choices.

How to use it

Read the shopping list carefully before you buy your weekly groceries. Batch cooking helps you save time on busy weeknights. Swap a protein with a similar one if you prefer different flavors. Add extra vegetables whenever you feel hungry between your main meals. You follow 4 distinct meal times every single day without fail. The recipes are simple to prepare in your own home kitchen. Consistency helps you stick to your daily nutrition targets over time. Listen to your body and adjust portion sizes if needed.

Prepare your grains and proteins in large batches on Sunday.
Choose a different protein source from the list when you want variety.
Keep fresh vegetables on hand for quick additions to your plate.
Check the daily meal schedule before you start cooking your food.

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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