Nutrition score
88
Good. Scores consider calories, protein, macro balance, fiber, key micronutrients, and variety.
AI-generated, system-calculated nutrition.
Vegan plan
High Protein Vegan Weight Loss Plan
A realistic 7-day vegan meal plan for weight loss with practical prep times, grocery-friendly ingredients, and daily targets around 1850 kcal.
Daily nutrition
1838Calories
92gProtein
53gFiber
19mgIron
1010mgCalcium
4.1gALA
3.4mcgB12
7mcgVitamin D
Nutrition values are recalculated from VeggieClick food records and should be reviewed for allergies and medical needs.
Trust layer
Sources, confidence, and calculation details
Confidence
98/100 - High confidence
This score reflects ingredient matching coverage, verified food coverage, and nutrition validation signals.
Items8
Matched100%
Verified100%
Calculation breakdown
Inputs: 64.0 kg, 170.0 cm, age 36, activity very active, goal muscle gain.
BMR = 10*weight + 6.25*height - 5*age - 161
BMR 1362 kcal -> TDEE 2349 kcal -> goal calories 2583 kcal.
Macro targets: protein 181g, carbs 323g, fat 63g.
Validated plan average calories: 1838 kcal (difference: -745 kcal).
Meals
7 day plan
Day 1
breakfast
Tofu Scramble with Whole Grain Toast
- Firm tofu, 180 g
- Whole grain bread, 2 slices
- Cook tofu with spices and greens.
- Serve with toast and berries.
lunch
Lentil Quinoa Power Bowl
- Cooked lentils, 180 g
- Quinoa cooked, 150 g
- Layer lentils, quinoa, greens, and vegetables.
- Finish with tahini lemon sauce.
dinner
Chickpea Sweet Potato Curry
- Chickpeas, 180 g
- Sweet potato, 220 g
- Simmer chickpeas and sweet potato with curry spices.
- Serve over brown rice.
Day 2
breakfast
Overnight Oats with Chia
- Chia seeds, 20 g
- Rolled oats, 70 g
- Soak oats, chia, and fortified soy milk overnight.
- Top with banana.