AI Meal Planner logo AI Meal Planner
100% Plant-Based

Vegan Meal Plan Powered by Plants

100% plant‑based nutrition with complete proteins, iron‑rich foods, and B12 sources for optimal health and energy.

Create My Vegan Plan View Sample Menu

Planet Friendly

Lower carbon footprint while nourishing your body with whole foods.

Complete Nutrition

Strategic protein combining and B12 sources for full coverage.

High Fiber

40+ grams of fiber daily from diverse whole food sources.

Sample 3-Day Menu

See how satisfying and varied your vegan week can be.

Day 1

Plant Protein Foundation

P 75g C 280g F 65g ~1800 kcal
☀️

Breakfast — Tofu Scramble Bowl

Seasoned tofu scramble with spinach, tomatoes, nutritional yeast; whole grain toast with avocado.

Benefits: Complete protein from tofu; iron from spinach; healthy fats.
🌤️

Lunch — Chickpea Buddha Bowl

Roasted chickpeas, quinoa, kale, sweet potato, tahini dressing, hemp seeds.

Benefits: Complete protein from quinoa; fiber and iron from chickpeas; omega‑3s.
🌙

Dinner — Lentil Vegetable Curry

Red lentil curry with coconut milk, spinach, tomatoes; brown rice.

Benefits: High protein and fiber; iron absorption aided by tomatoes.
Day 2

High‑Fiber Variety

P 70g C 300g F 60g ~1750 kcal
☀️

Breakfast — Overnight Oats

Oats soaked in almond milk with chia seeds, banana, walnuts, maple syrup.

Benefits: Sustained energy; omega‑3s from chia and walnuts; prebiotics from oats.
🌤️

Lunch — Black Bean Tacos

Corn tortillas with spiced black beans, cabbage slaw, guacamole, salsa, lime.

Benefits: Fiber and protein from beans; vitamin C from lime.
🌙

Dinner — Tempeh Stir‑fry

Marinated tempeh with broccoli, bell peppers, snap peas, ginger‑soy sauce; brown rice.

Benefits: Complete fermented protein; vitamin C from peppers; fiber.
Day 3

Omega‑3 & Brain Health

P 72g C 275g F 75g ~1800 kcal
☀️

Breakfast — Smoothie Bowl

Blended açaí, banana, spinach, flaxseed; topped with granola, berries, coconut.

Benefits: Antioxidants; omega‑3s from flax; iron from spinach.
🌤️

Lunch — Walnut Lentil Salad

Green lentils, arugula, roasted beets, walnuts, balsamic vinaigrette.

Benefits: Plant protein and iron; omega‑3s from walnuts; nitrates from beets.
🌙

Dinner — Stuffed Bell Peppers

Bell peppers stuffed with quinoa, black beans, corn, tomatoes; cashew cream.

Benefits: Complete protein; vitamin C from peppers aids iron absorption.

Ready to go plant‑based?

Get your personalized vegan meal plan with complete nutrition, delicious recipes, and a smart grocery list.

Get My Plan Now

No credit card required to start • Cancel anytime