Hit My Macros home

2,000 Calorie Vegan Meal Plan

A 2,000 calorie vegetarian diet, carefully planned, can promote healthy eating habits for individuals aiming for weight loss or maintenance. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

If you are trying to lose weight, this amount of calories should only be followed by individuals with a higher level of activity.

It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Realized that perhaps you need to be eating less calories? Try these free meal plans:

Example plan

We’ve provided a printable 2,000 calorie vegan meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 1,968 kcal, 130g Protein, 176g Carbs, 92g Fat per day.

Please note: This is just a day’s example of a 2,000 calorie vegan meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Breakfast

Mediterranean Burrito

Loaded with protein and Mediterranean flavour!

Calories and Macros

  • 630 Calories
  • 31g Protein
  • 65g Carbohydrates
  • 30g Fat

Ingredients

Instructions

Step 1: Heat your oil in a non-stick pan over a medium temperature

Step 2: Chop the tempeh into 1-cm cubes and lightly season in a bowl!  

Step 3: Lightly fry the tempeh for about 5 minutes, slice up your black olives, sun-dried tomatoes, and spinach on the side 

Step 4: Throw the olives, spinach, tomatoes, and beans into the pan along with the tempeh and toss together 

Step 5: After about 2 minutes of cooking, add the sliced cheddar to the party

Step 6: Once the cheese has melted a little, lay out your tortilla and evenly spread the mixture onto each

Step 7: Roll up and serve with a little hot sauce on the side (because you’re damn spicy)

Et Voilà! 

Lunch

Simple Mustard, Seitan, and Avocado Sandwich

This one shouldn’t be too complicated to make; we’re sure you’ve heard of a sandwich, right? 

Calories and Macros

  • 591 Calories
  • 41g Protein
  • 47g Carbohydrates
  • 29g Fat

Ingredients

Instructions

Step 1: Marinate your seitan slice in the olive oil, the chili powder, and the garlic powder for about 5 minutes

Step 2: Pre-grill your marinaded seitan until it is cooked all the way through and then allow to chill in the refrigerator. 

Step 3: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 4: Slice the tomato and avocado and get them ready for action.

Step 5: Layer all ingredients in whatever order you see fit. We personally went with lettuce, seitan, tomato, avocado, then mustard on the top slice!

Dinner

Sautéed Garlicky Tofu and Mushroom Power

Are you ready for something delicious that’s going to fill you up for hours to come?

Calories and Macros

  • 458 Calories
  • 26g Protein
  • 32g Carbohydrates
  • 29g Fat

Ingredients

Instructions

Step 1: The first thing you’re going to do is chop up the tofu, the onion, the bell pepper, and the mushroom into bite-size cubes.

Step 2: Then, finely chop the garlic and parsley. 

Step 3: Heat half the olive oil in a medium-sized pan over a medium to high heat. 

Step 4: Once heated, add the tofu and allow to lightly brown before adding the oregano, garlic powder, onion powder and paprika. Allow all spices to evenly coat the tofu before seasoning with a little salt and pepper.

Step 5: After about 5 minutes, when the tofu is cooked through, place in a bowl and set aside. 

Step 6: Using the same hot pan, add the remaining oil, onion, and garlic allowing those wonderful fragrances to fill the kitchen.

Step 7: After about 3 minutes of taking in that smell of deliciousness, add the mushrooms and bell pepper to the pan. Allow to soften over the course of another 3 – 4 minutes and then add the tofu back to the mix. 

Step 8: Give these ingredients about 2 minutes of care before serving in your favourite bowl with a sprinkle of parsley on top.  

Snack 1

Vanilla Protein and Refreshing Watermelon

Calories and Macros

  • 259 Calories
  • 31g Protein
  • 25g Carbohydrates
  • 4g Fat

Ingredients

Instructions

Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the watermelon on the side!

This snack is one in a melon…

Snack 2

Strawberries

Is it a fruit? Is it a berry? Who cares.

Calories and Macros

  • 30 Calories
  • 1g Protein
  • 7g Carbohydrates
  • 0g Fat

Ingredients

So, there you have it! A balanced, nutritious, and delicious 2,000-calorie vegan meal plan. Enjoy!