2900 Calorie Vegan Meal Plan Idea

The vegan diet is a diet that is based around plant-based foods and excludes all meat, fish, poultry, milk, dairy products, and eggs. Some people may exclude foods that involve animal byproducts in processing even if those products do not end up in the food. People choose to follow a vegan diet for a variety of reasons. They may have concerns about the treatment of animals, they may wish to improve their health or they may have a desire for a more environmentally sustainable diet and lifestyle. Beyond a dietary choice, some people choose to live a vegan lifestyle and may also avoid clothes, soaps, and other products that use or contain parts of animals, such as leather and animal fur.

You can introduce a high protein bean into one of your meals, include another snack with protein powder, and eat high protein nuts throughout your day like almonds to increase the protein content of this plan.

Meal 1

  • 2 Tbps Almond butter
  • 16 Fl oz Soymilk
  • 1 Yellow peach
  • 1 Medium Banana
  • 1 Scoop (42g) Vegan protein powder
  • 2 Tsp Flaxseed
  • 1 Tbsp Hemp seed
  • 1 Tbsp Chia seed

Blend all the ingredients together for a delicious vegan smoothie

Nutrition Information Meal 1: 890 Calories, 37g Fat, 98g Carbs, 50g Protein

Meal 2

  • 2 Tortillas
  • 8 Slices Meatless luncheon slices
  • 1 Cup Arugula
  • 1 Large apple

Nutrition Information Meal 2: 534 Calories, 18g Fat, 73g Carbs, 24g Protein

Meal 3

  • 1 Cup Brown rice
  • 8 oz Fried Tofu
  • 1.5 Cup Mixed vegetables

Nutrition Information Meal 3: 875 Calories, 47g Fat, 75g Carbs, 49g Protein


  • 1 Cup Coconut water
  • 4 Dates
  • 3 Tbsp Peanut butter

Nutrition Information Snack 1: 587 Calories, 24g Fat, 91g Carbs, 14g Protein

Total Nutrition Information: 2887 Calories, 126g Fat, 337g Carbs, 136g Protein

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Published by Meta Nutrition

Meta Nutrition is an application with a suite of tools that assists you in your health journey and ensures you maintain your results for years to come.

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