Vegan Meal Plan Example

An example of a full day of vegan eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This vegan day has no animal products. Its protein comes from soy milk, lentils, edamame and tofu. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,957 cal

Carbs230 g

Protein118 g

Fat75 g

Fiber: 60 g

Breakfast

454 cal · 18 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water½ cup dry (41 g)	153	5 g	27 g	3 g
Soy milk1 cup (240 ml)	104	6 g	12 g	4 g
Chia seeds1 tbsp (12 g)	58	2 g	5 g	4 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Peanut butter1 tbsp (16 g)	96	4 g	4 g	8 g

Lunch

455 cal · 25 g protein

Food	Calories	Protein	Carbs	Fat
Lentils, cooked1 cup (198 g)	230	18 g	40 g	1 g
Quinoa, cooked½ cup (93 g)	111	4 g	20 g	2 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Cherry tomatoes½ cup (75 g)	13	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

249 cal · 20 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

Dinner

718 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 oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

81 cal · 3 g protein

Food	Calories	Protein	Carbs	Fat
Almonds½ oz (14 g)	81	3 g	3 g	7 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 vegan example come from?

Most of it comes from firm tofu (44 g), edamame (18 g) and lentils (18 g), about 68% of the day's 118 g.

How are the calories split in this vegan example?

Breakfast has about 454 calories, then lunch 455, the snack 249, dinner 718 and the evening snack 81. Dinner is the biggest meal, at about 37% of the day.

How much fiber does this vegan example have?

About 60 g, mostly from lentils and edamame. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 27 g at this calorie level.