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Vegan plan

Lean Vegan Meal Prep Plan

A realistic 7-day vegan meal plan for muscle gain with practical prep times, grocery-friendly ingredients, and daily targets around 2612 kcal.

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Nutrition score

84

Good. 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

98/100 - High confidence

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

Items82
Matched100%
Verified100%

Calculation breakdown

Inputs: 98.0 kg, 173.0 cm, age 27, activity very active, goal muscle gain.
BMR = 10*weight + 6.25*height - 5*age + 5
BMR 1931 kcal -> TDEE 3331 kcal -> goal calories 3665 kcal.
Macro targets: protein 257g, carbs 458g, fat 90g.
Validated plan average calories: 1724 kcal (difference: -1941 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.
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