Vegan Sample Meal Plan

Breakfast

Matcha Coconut Chia Pudding

A creamy blend of chia seeds, almond milk, matcha powder, and a touch of coconut cream, topped with fresh raspberries and shredded coconut for a vibrant start to your day.
Calories: 400 kcal | Protein: 15g

Lunch

Breakfast

Black Bean & Quinoa Salad with Mango Salsa

A hearty mix of black beans, fluffy quinoa, and crisp greens, topped with sweet mango salsa and a drizzle of lime-cumin vinaigrette for a refreshing, protein-rich meal.
Calories: 550 kcal | Protein: 22g

Dinner

Breakfast

Snack 1

Sweet Potato & Chickpea Curry

A warm and comforting curry featuring roasted sweet potatoes and protein-packed chickpeas in a creamy coconut and turmeric-infused sauce, served over fluffy brown rice.
Calories: 550 kcal | Protein: 20g

Snack 1

Nutritional Facts

Snack 1

Almond Butter & Hemp Protein Smoothie

A rich, creamy smoothie with almond butter, frozen banana, hemp protein powder, and oat milk, finished with a sprinkle of cinnamon for added flavor.
Calories: 250 kcal | Protein: 18g

Snack 2

Nutritional Facts

Roasted Pumpkin Seeds with Tajín

Crunchy roasted pumpkin seeds lightly seasoned with Tajín for a zesty, protein-packed snack.
Calories: 150 kcal | Protein: 10g

Nutritional Facts

Total Nutritional Breakdown

Calories: ~2,000 kcal
Protein: ~85g
Carbohydrates: ~230g
Fat: ~65g
Fiber: ~38g

For a 2,000-calorie vegan diet, achieving 80-120 grams of protein is ideal for moderately active individuals. Protein sources like legumes, tofu, tempeh, quinoa, and plant-based protein powders make this goal achievable.

Vegetarian Sample Meal Plan

Breakfast

Greek Yogurt & Berry Parfait

A creamy parfait with layers of low-fat Greek yogurt, mixed berries (blueberries, raspberries), a sprinkle of granola, and a drizzle of honey.
Calories: 300 kcal | Protein: 18g

Lunch

Breakfast

Spinach & Feta Stuffed Whole Wheat Wrap

A warm whole wheat wrap filled with sautéed spinach, crumbled feta cheese, cherry tomatoes, and a hint of garlic, served with a side of cucumber sticks.
Calories: 500 kcal | Protein: 22g

Dinner

Breakfast

Snack 1

Vegetable Curry with Paneer

A hearty vegetable curry made with carrots, green beans, and zucchini in a spiced tomato and coconut milk sauce, topped with cubes of pan-seared paneer, served over ½ cup of brown rice.
Calories: 600 kcal | Protein: 15g

Snack 1

Nutritional Facts

Snack 1

Almond Butter & Banana Slices

Fresh banana slices topped with a thin layer of almond butter and sprinkled with chia seeds for added texture and nutrition.
Calories: 200 kcal | Protein: 5g

Snack 2

Nutritional Facts

Roasted Chickpeas with Spices

Crispy roasted chickpeas seasoned with paprika, garlic powder, and a pinch of sea salt for a savory, protein-packed snack.
Calories: 250 kcal | Protein: 8g

Nutritional Facts

Total Nutritional Breakdown

Calories: ~1,850 kcal
Protein: ~55g
Carbohydrates: ~195g
Fat: ~65g
Fiber: ~35g

This vegetarian meal plan balances delicious, nutrient-dense meals while hitting the protein and calorie targets. It’s perfect for someone seeking variety with minimal effort.

Paleo Sample Meal Plan

Breakfast

Veggie Egg Scramble with Avocado

Description: Scrambled eggs cooked with sautéed spinach, mushrooms, and cherry tomatoes in coconut oil, topped with sliced avocado.
Calories: 400 kcal | Protein: 20g | Carbs: 12g | Fat: 30g

Lunch

Breakfast

Grilled Chicken and Roasted Veggie Bowl

Description: Grilled chicken breast served over a bed of roasted sweet potatoes, broccoli, and zucchini, drizzled with tahini-lemon sauce.
Calories: 550 kcal | Protein: 40g | Carbs: 35g | Fat: 20g

Dinner

Breakfast

Snack 1

Baked Cod with Cauliflower Rice and Sautéed Greens

Description: Herb-crusted cod baked in olive oil, served with cauliflower rice and a side of sautéed kale and garlic.
Calories: 500 kcal | Protein: 35g | Carbs: 15g | Fat: 30g

Snack 1

Nutritional Facts

Snack 1

Spiced Nuts and Seeds Mix

Description: A mix of roasted almonds, walnuts, pumpkin seeds, and sunflower seeds seasoned with smoked paprika and cinnamon.
Calories: 200 kcal | Protein: 6g | Carbs: 10g | Fat: 18g

Snack 2

Nutritional Facts

Fresh Veggies with Almond Butter

Description: Carrot and celery sticks served with a creamy almond butter dip.
Calories: 200 kcal | Protein: 5g | Carbs: 8g | Fat: 14g

Nutritional Facts

Calories: ~1,850 kcal
Protein: ~115g (~27%)
Carbohydrates: ~120g (~26%)
Fat: ~82g (~47%)
Fiber: ~25g

This plan provides a balance of protein, carbs, and fats to sustain energy while adhering to paleo principles. It incorporates nutrient-dense foods and bold flavors to keep meals satisfying and exciting.

Keto Sample Meal Plan

Breakfast

Spinach & Cheese Omelette with Avocado

Description: A fluffy 3-egg omelette filled with sautéed spinach, shredded cheddar cheese, and cooked in butter, served with half an avocado.
Calories: 500 kcal | Protein: 25g | Carbs: 6g | Fat: 45g

Lunch

Breakfast

Grilled Salmon Salad with Olive Oil Dressing

Description: Grilled salmon filet on a bed of mixed greens, cucumbers, and cherry tomatoes, dressed with extra virgin olive oil and lemon juice.
Calories: 600 kcal | Protein: 35g | Carbs: 8g | Fat: 50g

Dinner

Breakfast

Snack 1

Chicken Thighs with Creamy Cauliflower Mash

Description: Crispy chicken thighs baked with olive oil and rosemary, paired with cauliflower mash made with heavy cream and parmesan cheese, and a side of roasted zucchini.
Calories: 550 kcal | Protein: 40g | Carbs: 8g | Fat: 40g

Snack 1

Nutritional Facts

Snack 1

Keto Trail Mix

Description: A handful of macadamia nuts, almonds, and unsweetened coconut flakes, lightly seasoned with sea salt.
Calories: 150 kcal | Protein: 4g | Carbs: 3g | Fat: 14g

Snack 2

Nutritional Facts

Snack 2: Creamy Chia Pudding with Cacao Nibs

Description: Chia seeds soaked in unsweetened almond milk, sweetened with stevia, and topped with cacao nibs for a chocolatey crunch.
Calories: 150 kcal | Protein: 5g | Carbs: 5g | Fat: 12g

Nutritional Facts

Calories: ~1,850 kcal
Protein: ~110g (~24%)
Carbohydrates: ~30g (~6%)
Fat: ~145g (~70%)
Fiber: ~15g (Net carbs ~15g)

This keto meal plan delivers the high-fat, low-carb profile essential for ketosis while incorporating nutrient-dense ingredients. It combines satisfying flavors and textures for variety and enjoyment.