2800 Calorie 14-Day Vegan Meal Plan

Tofu crumbles with spinach, cherry tomatoes, and turmeric for a plant-powered, kidney-friendly breakfast.

Crisp tofu with broccoli, carrots, and spinach over rice, dressed with lemon and olive oil instead of soy sauce for a low-sodium lunch.

Crisp tofu cubes tossed with broccoli and bell pepper in a ginger-garlic soy glaze. Serve over rice for a speedy weeknight vegan dinner.

Warm quinoa cooked in almond milk, topped with mixed berries and chia. A naturally gluten-free, protein-rich start to the day.

Crispy pan-seared tofu with broccoli and carrots in a soy-ginger sauce, served over brown rice. Balanced plant protein with satisfying crunch.

Crispy tofu with broccoli and bell pepper over brown rice to restore glycogen and protein after training.

A creamy green smoothie with banana, spinach, oats, and chia. Lightly sweet, fiber-rich, and perfect for a quick morning refuel.

A refreshing and protein-rich salad featuring chickpeas, crisp cucumber, juicy tomatoes, and a tangy lemon-olive oil dressing. This Mediterranean-inspired dish is perfect for a light yet satisfying lunch.

Warm quinoa topped with roasted sweet potato, zucchini, and broccoli, finished with a simple lemon-tahini style olive oil dressing. A fiber-rich plant-powered lunch.

A protein-packed vegan alternative to scrambled eggs. Seasoned tofu crumbles are cooked with colorful vegetables and turmeric for a satisfying, nutritious breakfast that keeps you full all morning.

Simple burrito-style bowl with brown rice, seasoned black beans, corn, tomatoes, and avocado. Balanced macros and easy to batch cook.

A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.

Creamy chia pudding with warm cinnamon and diced apple for crunch. Prep at night and wake up to a fiber-rich, gently sweet breakfast.

Roasted cauliflower and chickpeas with carrots and parsley over rice, dressed with olive oil and lemon for a plant-powered kidney-friendly meal.

A creamy and aromatic curry featuring protein-rich chickpeas simmered in coconut milk with warming spices. This comforting vegan dish is packed with flavor and nutrients.

A vibrant and refreshing smoothie bowl packed with antioxidants from blueberries, natural sweetness from banana, and satisfying fiber from oats and chia seeds. The perfect balanced breakfast to start your day energized.

Hearty vegetable stew with tofu, cauliflower, carrots, spinach, and tomatoes simmered in olive oil and herbs. Plant-based and kidney-friendly.

Rich tomato-lentil sauce simmered with onions, carrots, and garlic, served over whole wheat pasta for a fiber-packed vegetarian twist on bolognese.

Tofu crumbles with spinach, cherry tomatoes, and turmeric for a plant-powered, kidney-friendly breakfast.

Chunky chili with black beans, chickpeas, tomatoes, corn, and bell pepper simmered with chili powder and cumin. Cozy, filling, and great for leftovers.

A colorful Asian-inspired stir fry featuring crispy tofu, fresh broccoli, and bell peppers in a savory soy-ginger sauce. Served over fluffy brown rice for a complete, balanced vegan dinner.

Warm oats simmered with diced apple, cinnamon, and almond milk for a gentle, kidney-friendly breakfast.

A warming, nutrient-dense soup packed with green lentils, carrots, celery, and aromatic spices. This comforting bowl is rich in plant protein and fiber, perfect for a satisfying lunch.

Crisp tofu cubes tossed with broccoli and bell pepper in a ginger-garlic soy glaze. Serve over rice for a speedy weeknight vegan dinner.

Creamy chia pudding with almond milk, fresh strawberries, and crisp apple for a gentle, kidney-conscious breakfast.

Whole wheat tortilla spread with creamy hummus, layered with spinach, bell pepper, cucumber, and tomatoes. Simple, fresh, and portable.

Hearty green lentils simmered with sweet potato, tomatoes, and spinach in a lightly spiced broth. Comforting, high-fiber, and perfect for meal prep.

Creamy chia pudding with warm cinnamon and diced apple for crunch. Prep at night and wake up to a fiber-rich, gently sweet breakfast.

Crispy pan-seared tofu with broccoli and carrots in a soy-ginger sauce, served over brown rice. Balanced plant protein with satisfying crunch.

A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.

A creamy green smoothie with banana, spinach, oats, and chia. Lightly sweet, fiber-rich, and perfect for a quick morning refuel.

Crispy tofu with broccoli and bell pepper over brown rice to restore glycogen and protein after training.

Simple burrito-style bowl with brown rice, seasoned black beans, corn, tomatoes, and avocado. Balanced macros and easy to batch cook.

Warm quinoa cooked in almond milk, topped with mixed berries and chia. A naturally gluten-free, protein-rich start to the day.

Crisp tofu with broccoli, carrots, and spinach over rice, dressed with lemon and olive oil instead of soy sauce for a low-sodium lunch.

A colorful Asian-inspired stir fry featuring crispy tofu, fresh broccoli, and bell peppers in a savory soy-ginger sauce. Served over fluffy brown rice for a complete, balanced vegan dinner.

Creamy chia pudding with almond milk, fresh strawberries, and crisp apple for a gentle, kidney-conscious breakfast.

Warm quinoa topped with roasted sweet potato, zucchini, and broccoli, finished with a simple lemon-tahini style olive oil dressing. A fiber-rich plant-powered lunch.

Chunky chili with black beans, chickpeas, tomatoes, corn, and bell pepper simmered with chili powder and cumin. Cozy, filling, and great for leftovers.

A protein-packed vegan alternative to scrambled eggs. Seasoned tofu crumbles are cooked with colorful vegetables and turmeric for a satisfying, nutritious breakfast that keeps you full all morning.

Whole wheat tortilla spread with creamy hummus, layered with spinach, bell pepper, cucumber, and tomatoes. Simple, fresh, and portable.

Rich tomato-lentil sauce simmered with onions, carrots, and garlic, served over whole wheat pasta for a fiber-packed vegetarian twist on bolognese.