VeggieClick v2.0
Log In Start Free Plan ↗

Vegan plan

Lean Vegan Daily Plan

A realistic 7-day vegan meal plan for weight loss with practical prep times, grocery-friendly ingredients, and daily targets around 1656 kcal.

Lean Vegan Daily Plan featured image
Customize This Plan

Nutrition score

93

Excellent. Scores consider calories, protein, macro balance, fiber, key micronutrients, and variety.

AI-generated, system-calculated nutrition.

Daily nutrition

1724Calories
101gProtein
61gFiber
26mgIron
1307mgCalcium
3.65gALA
1.24mcgB12
2.49mcgVitamin 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

99/100 - High confidence

This score reflects ingredient matching coverage, verified food coverage, and nutrition validation signals.

Items82
Matched100%
Verified100%

Calculation breakdown

Inputs: 70.0 kg, 183.0 cm, age 37, activity moderate, goal maintenance.
BMR = 10*weight + 6.25*height - 5*age + 5
BMR 1664 kcal -> TDEE 2579 kcal -> goal calories 2579 kcal.
Macro targets: protein 161g, carbs 290g, fat 86g.
Validated plan average calories: 1724 kcal (difference: -855 kcal).

Meals

7 day plan

Day 1

breakfast Protein Overnight Oats
  • Blueberries, 90 g
  • Chia seeds, 18 g
  • Fortified soy milk, 260 ml
  • Rolled oats, 70 g
  1. Mix oats, soy milk, and chia. Refrigerate overnight.
  2. Top with blueberries before serving.
lunch Lentil Quinoa Power Bowl
  • Cooked lentils, 190 g
  • Quinoa cooked, 170 g
  • Spinach, 80 g
  • Tahini, 18 g
  1. Layer quinoa, lentils, and greens in a bowl.
  2. Whisk tahini with lemon and water, then drizzle.
dinner Tofu Rice Vegetable Bowl
  • Bell peppers, 120 g
  • Broccoli, 150 g
  • Brown rice cooked, 210 g
  • Firm tofu, 190 g
  1. Pan-sear tofu until lightly golden.
  2. Serve with rice and sauteed vegetables.

Day 2

breakfast Tofu Scramble Breakfast Plate
  • Firm tofu, 170 g
  • Tomatoes, 120 g
  • Whole grain bread, 80 g
  1. Cook crumbled tofu with spices.
  2. Serve with toast and sliced tomatoes.
lunch Black Bean Fajita Bowl
  • Avocado, 70 g
  • Bell peppers, 140 g
  • Black beans, 200 g
  • Brown rice cooked, 180 g
  1. Warm beans and rice.
  2. Top with sauteed peppers and avocado.
dinner White Bean Kale Soup
  • Carrots, 100 g
  • Kale, 120 g
  • Tomatoes, 160 g
  • White beans, 220 g
  1. Simmer vegetables until tender.
  2. Add beans and kale and cook until warmed through.

Day 3

breakfast Berry Flax Oat Bowl
  • Fortified oat milk, 260 ml
  • Ground flaxseed, 16 g
  • Rolled oats, 75 g
  • Strawberries, 100 g
  1. Cook oats with oat milk.
  2. Top with flax and strawberries.
lunch Tempeh Soba Salad
  • Bell peppers, 120 g
  • Edamame, 120 g
  • Soba noodles, 210 g
  • Tempeh, 180 g
  1. Cook soba noodles and cool slightly.
  2. Top with seared tempeh, edamame, and crisp vegetables.
dinner Chickpea Sweet Potato Stew
  • Chickpeas, 220 g
  • Fortified soy milk, 220 ml
  • Spinach, 90 g
  • Sweet potato, 240 g
  1. Simmer chickpeas and sweet potato until tender.
  2. Stir in soy milk and spinach before serving.

Day 4

breakfast Protein Overnight Oats
  • Blueberries, 90 g
  • Chia seeds, 18 g
  • Fortified soy milk, 260 ml
  • Rolled oats, 70 g
  1. Mix oats, soy milk, and chia. Refrigerate overnight.
  2. Top with blueberries before serving.
lunch Lentil Quinoa Power Bowl
  • Cooked lentils, 190 g
  • Quinoa cooked, 170 g
  • Spinach, 80 g
  • Tahini, 18 g
  1. Layer quinoa, lentils, and greens in a bowl.
  2. Whisk tahini with lemon and water, then drizzle.
dinner Tofu Rice Vegetable Bowl
  • Bell peppers, 120 g
  • Broccoli, 150 g
  • Brown rice cooked, 210 g
  • Firm tofu, 190 g
  1. Pan-sear tofu until lightly golden.
  2. Serve with rice and sauteed vegetables.

Day 5

breakfast Tofu Scramble Breakfast Plate
  • Firm tofu, 170 g
  • Tomatoes, 120 g
  • Whole grain bread, 80 g
  1. Cook crumbled tofu with spices.
  2. Serve with toast and sliced tomatoes.
lunch Black Bean Fajita Bowl
  • Avocado, 70 g
  • Bell peppers, 140 g
  • Black beans, 200 g
  • Brown rice cooked, 180 g
  1. Warm beans and rice.
  2. Top with sauteed peppers and avocado.
dinner White Bean Kale Soup
  • Carrots, 100 g
  • Kale, 120 g
  • Tomatoes, 160 g
  • White beans, 220 g
  1. Simmer vegetables until tender.
  2. Add beans and kale and cook until warmed through.

Day 6

breakfast Berry Flax Oat Bowl
  • Fortified oat milk, 260 ml
  • Ground flaxseed, 16 g
  • Rolled oats, 75 g
  • Strawberries, 100 g
  1. Cook oats with oat milk.
  2. Top with flax and strawberries.
lunch Tempeh Soba Salad
  • Bell peppers, 120 g
  • Edamame, 120 g
  • Soba noodles, 210 g
  • Tempeh, 180 g
  1. Cook soba noodles and cool slightly.
  2. Top with seared tempeh, edamame, and crisp vegetables.
dinner Chickpea Sweet Potato Stew
  • Chickpeas, 220 g
  • Fortified soy milk, 220 ml
  • Spinach, 90 g
  • Sweet potato, 240 g
  1. Simmer chickpeas and sweet potato until tender.
  2. Stir in soy milk and spinach before serving.

Day 7

breakfast Protein Overnight Oats
  • Blueberries, 90 g
  • Chia seeds, 18 g
  • Fortified soy milk, 260 ml
  • Rolled oats, 70 g
  1. Mix oats, soy milk, and chia. Refrigerate overnight.
  2. Top with blueberries before serving.
lunch Lentil Quinoa Power Bowl
  • Cooked lentils, 190 g
  • Quinoa cooked, 170 g
  • Spinach, 80 g
  • Tahini, 18 g
  1. Layer quinoa, lentils, and greens in a bowl.
  2. Whisk tahini with lemon and water, then drizzle.
dinner Tofu Rice Vegetable Bowl
  • Bell peppers, 120 g
  • Broccoli, 150 g
  • Brown rice cooked, 210 g
  • Firm tofu, 190 g
  1. Pan-sear tofu until lightly golden.
  2. Serve with rice and sauteed vegetables.
Share Facebook X LinkedIn