2200 Calories Vegan Diet Plan

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Eat This Much
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Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. The aim for each day was 2200 calories, each meal is not more than 100 calories over or under 2200 calories. The meal plans offer delicious recipes that are fairly easy to make and a variety of food so you don’t get bored eating the same thing. Feel free to use it as-is, or import it into your ETM account to get a grocery list, edit the meals, and track your intake.
Here is a link to view the meal plan: https://www.eatthismuch.com/dietset/327114362/

If you want to download it as a PDF (includes nice images and formatting), you can get it here: 2200-Calories-Vegan-dietplan-EatThisMuch

Want to create a new diet plan from scratch? Give it a try on the Eat This Much homepage:
2200 Calorie Vegan Diet Plan (works for any number of calories!)

 
 

Your Meal Plan

To make changes or re-build this plan, log in at www.EatThisMuch.com

 
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Day 1

2153 Calories • 180g Carbs (56g Fiber) • 117g Fat • 126g Protein

Breakfast

787 Cal • 87g Carbs (16g Fiber) • 22g Fat • 64g Protein

Banana oatmeal smoothie

2 shake • 787 Cal

Ingredients for 2 shake:

1 medium (7" to 7-7/8" long) Banana

2 cup Almond milk

1/2 cup Oatmeal

2 tbsp Peanut butter

2 scoop Rice protein

Lunch

775 Cal • 60g Carbs (31g Fiber) • 56g Fat • 21g Protein

Spinach salad

1 serving • 175 Cal

Ingredients for 1 serving:

5 cup Spinach

2 large Scallions

1/2 lemon yields Lemon juice

1 tbsp Olive oil

1 dash Pepper
 

Red Bell Pepper and Hummus

2 serving • 278 Cal

Ingredients for 2 serving:

1/2 cup Hummus

2 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper
 

Avocado

1 avocado • 322 Cal

Ingredients for 1 avocado:

1 fruit Avocados

Dinner

591 Cal • 33g Carbs (9g Fiber) • 39g Fat • 41g Protein

Peanut Tofu

1 serving • 591 Cal

Ingredients for 3 serving (eat 1 serving now, save 2 serving for leftovers):

9 tbsp Peanut butter

3 block Tofu

4 1/2 cloves, minced Garlic

1 1/2 tbsp Ginger root

1 1/2 tbsp Brown sugar

3 tsp Soy sauce

1 1/2 cup 1/2" pieces Green beans

15 mushroom Mushrooms
 
 
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Day 2

2181 Calories • 235g Carbs (49g Fiber) • 113g Fat • 90g Protein

Breakfast

451 Cal • 63g Carbs (10g Fiber) • 20g Fat • 14g Protein

Knock-Oats

1 bowl • 451 Cal

Ingredients for 1 bowl:

1/2 cup Quick oats

1 medium (7" to 7-7/8" long) Banana

2 tbsp Peanut butter

1 tsp Cinnamon

Lunch

730 Cal • 49g Carbs (15g Fiber) • 45g Fat • 47g Protein

Peanut Tofu

1 serving • 591 Cal

Leftovers, eat 1 serving
 

Red Bell Pepper and Hummus

1 serving • 139 Cal

Ingredients for 1 serving:

1/4 cup Hummus

1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper

Dinner

1000 Cal • 122g Carbs (24g Fiber) • 48g Fat • 29g Protein

Garlic Green Beans with Tofu

2 serving • 521 Cal

Ingredients for 2 serving:

2 tbsp Olive oil

4 cloves, minced Garlic

1/2 lb Tofu

4 cup 1/2" pieces Green beans
 

Yam Fries

2 cup • 479 Cal

Ingredients for 2 cup:

2 cup, cubes Yam

1 tsp Salt

1 tsp Pepper

1 tbsp Olive oil
 
 
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Day 3

2178 Calories • 195g Carbs (42g Fiber) • 122g Fat • 123g Protein

Breakfast

880 Cal • 124g Carbs (18g Fiber) • 43g Fat • 17g Protein

Fast Oatmeal

2 bowl • 489 Cal

Ingredients for 2 bowl:

2 oz (60 raisins) Raisins

2 cup Water

1/2 tsp Cinnamon

4 tsp brownulated Brown sugar

1 cup Oatmeal
 

Pecans

2 ounce • 392 Cal

Ingredients for 2 ounce:

2 oz (19 halves per) Pecans

Lunch

591 Cal • 33g Carbs (9g Fiber) • 39g Fat • 41g Protein

Peanut Tofu

1 serving • 591 Cal

Leftovers, eat 1 serving

Dinner

707 Cal • 38g Carbs (15g Fiber) • 40g Fat • 65g Protein

Broiled sesame tofu

3 serving • 707 Cal

Ingredients for 9 serving (eat 3 serving now, save 6 serving for leftovers):

4 1/2 tbsp Soy sauce

1 1/8 tbsp Vegetable oil

2 1/4 dash Pepper

4 1/2 cup chopped Carrots

4 1/2 cup Tofu

2 1/4 tsp Balsamic vinegar

2 1/4 large Scallions

0.563 tsp Sesame oil
 
 
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Day 4

2239 Calories • 215g Carbs (50g Fiber) • 96g Fat • 156g Protein

Breakfast

787 Cal • 87g Carbs (16g Fiber) • 22g Fat • 64g Protein

Banana oatmeal smoothie

2 shake • 787 Cal

Ingredients for 2 shake:

1 medium (7" to 7-7/8" long) Banana

2 cup Almond milk

1/2 cup Oatmeal

2 tbsp Peanut butter

2 scoop Rice protein

Lunch

707 Cal • 38g Carbs (15g Fiber) • 40g Fat • 65g Protein

Broiled sesame tofu

3 serving • 707 Cal

Leftovers, eat 3 serving

Dinner

745 Cal • 90g Carbs (19g Fiber) • 34g Fat • 28g Protein

Garlic Green Beans with Tofu

2 serving • 521 Cal

Ingredients for 2 serving:

2 tbsp Olive oil

4 cloves, minced Garlic

1/2 lb Tofu

4 cup 1/2" pieces Green beans
 

Microwaved sweet potato

2 potato • 224 Cal

Ingredients for 2 potato:

2 sweetpotato, 5" long Sweet potato
 
 
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Day 5

2242 Calories • 213g Carbs (37g Fiber) • 121g Fat • 120g Protein

Breakfast

744 Cal • 96g Carbs (10g Fiber) • 42g Fat • 10g Protein

Oatmeal and raisins

1 cup • 353 Cal

Ingredients for 1 cup:

1/3 cup Water

3 tbsp Maple syrups

1/4 cup (not packed) Raisins

1/3 cup Oatmeal
 

Pecans

2 ounce • 392 Cal

Ingredients for 2 ounce:

2 oz (19 halves per) Pecans

Lunch

707 Cal • 38g Carbs (15g Fiber) • 40g Fat • 65g Protein

Broiled sesame tofu

3 serving • 707 Cal

Leftovers, eat 3 serving

Dinner

791 Cal • 79g Carbs (13g Fiber) • 40g Fat • 45g Protein

Peanut Tofu

1 serving • 591 Cal

Ingredients for 1 serving:

3 tbsp Peanut butter

1 block Tofu

1 1/2 cloves, minced Garlic

1/2 tbsp Ginger root

1/2 tbsp Brown sugar

1 tsp Soy sauce

1/2 cup 1/2" pieces Green beans

5 mushroom Mushrooms
 

Tomato soup

2 cup • 200 Cal

Ingredients for 2 cup:

1 can (10.7 oz) Tomato soup

1 cup Water
 
 
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Day 6

2171 Calories • 255g Carbs (46g Fiber) • 87g Fat • 116g Protein

Breakfast

977 Cal • 98g Carbs (19g Fiber) • 40g Fat • 69g Protein

Chocolate peanut protein shake

2 shake • 977 Cal

Ingredients for 2 shake:

2 cup Almond milk

2 scoop Rice protein

4 tbsp Peanut butter

2 tbsp Cocoa

2 medium (7" to 7-7/8" long) Banana

Lunch

615 Cal • 63g Carbs (9g Fiber) • 34g Fat • 23g Protein

Big PB&J Sandwich

1 sandwich • 615 Cal

Ingredients for 1 sandwich:

2 slice Whole-wheat bread

4 tbsp Peanut butter

2 tbsp Apricot jam

Dinner

579 Cal • 94g Carbs (18g Fiber) • 13g Fat • 24g Protein

Chickpea Quinoa Salad

2 serving • 579 Cal

Ingredients for 4 serving (eat 2 serving now, save 2 serving for leftovers):

1 cup Quinoa

1 cup Arugula

1/2 cup, chopped Onions

15 oz Chickpeas

1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper

1 medium (approx 2-3/4" long, 2-1/2" dia) Green bell pepper

1/2 tbsp Olive oil
 
 
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Day 7

2188 Calories • 266g Carbs (45g Fiber) • 100g Fat • 81g Protein

Breakfast

964 Cal • 99g Carbs (19g Fiber) • 61g Fat • 20g Protein

Banana & Almond Butter Toast

2 serving • 572 Cal

Ingredients for 2 serving:

2 slice, regular Rye bread

2 tbsp Almond butter

2 medium (7" to 7-7/8" long) Banana
 

Pecans

2 ounce • 392 Cal

Ingredients for 2 ounce:

2 oz (19 halves per) Pecans

Lunch

579 Cal • 94g Carbs (18g Fiber) • 13g Fat • 24g Protein

Chickpea Quinoa Salad

2 serving • 579 Cal

Leftovers, eat 2 serving

Dinner

645 Cal • 73g Carbs (8g Fiber) • 25g Fat • 36g Protein

Canned Vegetable Soup with Tofu

4 cups • 543 Cal

Ingredients for 4 cups:

2 can (10.5 oz) Vegetarian vegetable soup

300 grams Tofu

4 tbsp Parsley
 

Spinach Recipe

1 serving • 102 Cal

Ingredients for 1 serving:

1/2 tbsp Olive oil

3/4 clove Garlic

1/4 dash Salt

1/2 bunch Spinach
 
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Recipe directions
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Banana oatmeal smoothie

Directions are for original recipe of 2 shake

1. Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
​

Spinach salad

Directions are for original recipe of 2 serving

1. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.

2. Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
​

Red Bell Pepper and Hummus

Directions are for original recipe of 1 serving

1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
​

Avocado

Directions are for original recipe of 1 avocado

1. Cut in half and remove the pit.

2. Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.
​

Peanut Tofu

Directions are for original recipe of 2 serving

1. Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.

2. While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.

3. Combine tofu and peanut sauce with steamed vegetables. Enjoy!
​

Knock-Oats

Directions are for original recipe of 1 bowl

1. Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
​

Garlic Green Beans with Tofu

Directions are for original recipe of 2 serving

1. 1. Rinse the beans and snip off their ends.

2. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously.

3. 3. Add the tofu and cook for 5 more minutes.
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Yam Fries

Directions are for original recipe of 2 cup

1. Preheat Oven to 450 Degrees

2. Cut Yams into wedges or fry-shapes. No need to wash or peel as this makes them more crispy

3. Put cubes along with oil, salt, and pepper into bag and seal

4. Shake bag until yams are covered

5. Line baking sheet with yams (make sure they are evenly spaced and none are touching)

6. Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutes

7. Let cool for 5 minutes and then enjoy.

​

Fast Oatmeal

Directions are for original recipe of 1 bowl

1. Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds. Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
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Broiled sesame tofu

Directions are for original recipe of 4 serving

1. Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.

2. Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.

3. Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.

4. Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
​

Microwaved sweet potato

Directions are for original recipe of 1 potato

1. Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).

2. If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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Oatmeal and raisins

Directions are for original recipe of 1 cup

1. Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.

2. Remove, add maple syrup, and eat.
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Tomato soup

Directions are for original recipe of 2 cup

1. Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)
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Chocolate peanut protein shake

Directions are for original recipe of 1 shake

1. Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well.
​

Chickpea Quinoa Salad

Directions are for original recipe of 4 serving

1. Cook quinoa according to package directions; cool. Toss together quinoa and remaining ingredients.

2. Toss together quinoa and remaining ingredients. Salt & pepper to taste.

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Banana & Almond Butter Toast

Directions are for original recipe of 1 serving

1. Toast bread to desired doneness.

2. Spread almond butter on toast.

3. Top with banana slices and enjoy!
​

Canned Vegetable Soup with Tofu

Directions are for original recipe of 2 cups

1. Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
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Spinach Recipe

Directions are for original recipe of 4 serving

1. Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.

2. Heat 2 tbsp. olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.

3. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.

4. After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.

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