2,500 Calorie Vegan Meal Plan Example

An example of a full day of vegan eating at about 2,500 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This vegan day is about 2,500 calories, with about 157 grams of protein, 302 grams of carbs and 92 grams of fat. It has no animal products. Most of its protein comes from firm tofu, soy protein powder and edamame. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,519 cal

Carbs302 g

Protein157 g

Fat92 g

Fiber: 66 g

Breakfast

636 cal · 46 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water¾ cup dry (61 g)	230	8 g	41 g	4 g
Soy milk1 cup (240 ml)	104	6 g	12 g	4 g
Soy protein powder1 scoop (30 g)	100	26 g	0 g	1 g
Banana1 medium (118 g)	105	1 g	27 g	0 g
Peanut butter1 tbsp (16 g)	96	4 g	4 g	8 g

Lunch

503 cal · 26 g protein

Food	Calories	Protein	Carbs	Fat
Lentils, cooked1 cup (198 g)	230	18 g	40 g	1 g
Quinoa, cooked¾ cup (139 g)	166	6 g	30 g	3 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Cherry tomatoes½ cup (74 g)	13	1 g	3 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

331 cal · 23 g protein

Food	Calories	Protein	Carbs	Fat
Edamame, cooked1 cup (155 g)	188	18 g	14 g	8 g
Orange1 medium (131 g)	62	1 g	15 g	0 g
Almonds½ oz (14 g)	82	3 g	3 g	7 g

Dinner

757 cal · 53 g protein

Food	Calories	Protein	Carbs	Fat
Firm tofu1 cup (252 g)	363	44 g	7 g	22 g
Brown rice, cooked1 cup (202 g)	248	6 g	52 g	2 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Red bell pepper½ cup sliced (46 g)	12	0 g	3 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

292 cal · 9 g protein

Food	Calories	Protein	Carbs	Fat
Soy milk1 cup (240 ml)	104	6 g	12 g	4 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g
Apple1 medium (182 g)	95	0 g	25 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the firm tofu or another carb you enjoy for the brown rice. Our vegan protein list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,500 calorie vegan example come from?

Most of it comes from firm tofu (44 g), soy protein powder (26 g) and edamame (18 g), about 56% of the day's 157 g.

How are the calories split in this 2,500 calorie vegan example?

Breakfast has about 636 calories, then lunch 503, the snack 331, dinner 757 and the evening snack 292. Dinner is the biggest meal, at about 30% of the day.

How much fiber does this 2,500 calorie vegan example have?

About 66 g, mostly from lentils and edamame. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 35 g at this calorie level.