Vegan diet plan

Here you'll find an example of a week of eating a healthy vegan diet.
Each day includes nutritional values, estimated cost, calories, and time spent cooking. This is aimed to give you a general idea of how to plan a diet efficiently time-wise, fulfilling all nutritional needs, and cheaply.

Average person's diet plan

This diet plan is recommended for the average person. Daily amounts are around 2000 kcal. Depending on your height, age, and sex, you can make bigger or smaller portions according to your caloric needs.

Day 1

Time spent preparing: 1 hour 17 minutes

Cost: $7.30

Nutrition facts for the day
CALORIES (kcal): 2018
Proteins	164%	92.9g	Protein: lysine	197%	3.9g
			Protein: methionine	119%	1.1g
			Protein: isoleucine	181%	3.1g
Carbohydrates	202%	264.6g	Fibers	166%	64.5g
			Net carbs	n/a	100.1g
			Sugars	n/a	81.7g
Fats	122%	81g	Omega-3	254%	4.2g
			Omega-6	172%	29.6g
			Saturated fats	n/a	12.5g
Vitamin B1	169%	2.1mg	Vitamin B2	9143%	118.9mg
Vitamin B3	2154%	344.9mg	Vitamin B5	163%	8.3mg
Vitamin B6	2676%	43.8mg	Folate	251%	1015.8μg
Vitamin A	213%	1945.8μg	Vitamin C	221%	200.2mg
Vitamin E	177%	27.1mg	Vitamin K	1035%	1246μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	110%	1124.5	Copper	457%	4.1mg
Iron	422%	33.9mg	Magnesium	187%	756.3mg
Manganese	535%	12.4mg	Phosphorus	248%	1753.9mg
Potassium	100%	4797mg	Selenium	213%	118.4μg
Zinc	128%	14.2mg	Sodium to taste

Breakfast

Time spent preparing: 10 minutes

Cost: $1.75

Nutrition facts
CALORIES (kcal): 819
Proteins	52%	29.2g	Protein: lysine	36%	0.7g
			Protein: methionine	37%	0.3g
			Protein: isoleucine	43%	0.7g
Carbohydrates	78%	101.6g	Fibers	54%	20.8g
			Net carbs	n/a	80.8g
			Sugars	n/a	37.2g
Fats	58%	37.9g	Omega-3	17%	0.3g
			Omega-6	67%	11.5g
			Saturated fats	n/a	6.5g
Vitamin B1	65%	0.8mg	Vitamin B2	9033%	117.4mg
Vitamin B3	2042%	326.8mg	Vitamin B5	37%	1.9mg
Vitamin B6	2538%	33.0mg	Folate	52%	209.3μg
Vitamin A	1%	15.8μg	Vitamin C	73%	66.1mg
Vitamin E	99%	14.9mg	Vitamin K	68%	82.7μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	26%	264.4mg	Copper	108%	1.0mg
Iron	152%	12.2mg	Magnesium	64%	257.9mg
Manganese	226%	5.2mg	Phosphorus	75%	531.2mg
Potassium	30%	1449.2mg	Selenium	67%	37.3μg
Zinc	37%	4.1mg	Sodium to taste

• 2 peanut butter toasts, with 1 tbsp sunflower seeds each, sprinkled on top
• 1 serving of Xberry smoothie
• supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Time spent preparing: 45 minutes

Cost: $2.40

Nutrition facts
CALORIES (kcal): 476
Proteins	34%	19.5g	Protein: lysine	32%	0.7g
			Protein: methionine	27%	0.3g
			Protein: isoleucine	35%	0.6g
Carbohydrates	53%	70.0g	Fibers	35%	13.9g
			Net carbs	n/a	56.1g
			Sugars	n/a	18.7g
Fats	24%	16.1g	Omega-3	11%	0.2g
			Omega-6	27%	4.8g
			Saturated fats	n/a	2.8g
Vitamin B1	38%	0.5mg	Vitamin B2	25%	0.4mg
Vitamin B3	47%	7.6mg	Vitamin B5	23%	1.2mg
Vitamin B6	51%	0.6mg	Folate	32%	133.5μg
Vitamin A	85%	778.1μg	Vitamin C	124%	111.6mg
Vitamin E	29%	4.6mg	Vitamin K	103%	125.1μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	26%	264.7mg	Copper	88%	0.8mg
Iron	70%	5.6mg	Magnesium	38%	154.0mg
Manganese	122%	2.9mg	Phosphorus	51%	365.4mg
Potassium	20%	947.7mg	Selenium	60%	33.4μg
Zinc	30%	3.3mg	Sodium to taste

• 1 serving of Thai noodle salad with peanut sauce
• 1 slice of whole-wheat bread with 5 tbsp of Parsley hummus

Afternoon break

Time spent preparing: 2 minutes

Cost: $0.95

Nutrition facts
CALORIES (kcal): 286
Proteins	8%	4.9g	Protein: lysine	7%	0.1g
			Protein: methionine	8%	0.1g
			Protein: isoleucine	11%	0.2g
Carbohydrates	22%	29.1g	Fibers	16%	6.3g
			Net carbs	n/a	22.8g
			Sugars	n/a	19.7g
Fats	29%	19.4g	Omega-3	167%	2.7g
			Omega-6	66%	11.2g
			Saturated fats	n/a	1.8g
Vitamin B1	10%	0.1mg	Vitamin B2	7%	0.1mg
Vitamin B3	3%	0.5mg	Vitamin B5	5%	0.3mg
Vitamin B6	17%	0.2mg	Folate	8%	34.1μg
Vitamin A	0%	5.2μg	Vitamin C	9%	8.8mg
Vitamin E	3%	0.6mg	Vitamin K	3%	4.8μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	3%	39.6mg	Copper	57%	0.5mg
Iron	13%	1.1mg	Magnesium	13%	55.3mg
Manganese	46%	1.1mg	Phosphorus	17%	121.2mg
Potassium	6%	323.7mg	Selenium	2%	1.4μg
Zinc	8%	1.0mg	Sodium to taste

• 1 apple
• 1 fistful (1/4 cup) of walnuts

Dinner

Time spent preparing: 20 minutes

Cost: $2.20

Nutrition facts
CALORIES (kcal): 437
Proteins	70%	39.3g	Protein: lysine	122%	2.4g
			Protein: methionine	47%	0.4g
			Protein: isoleucine	92%	1.6g
Carbohydrates	49%	63.9g	Fibers	61%	23.5g
			Net carbs	n/a	40.4g
			Sugars	n/a	6.1g
Fats	11%	7.6g	Omega-3	59%	1.0g
			Omega-6	12%	2.1g
			Saturated fats	n/a	1.4g
Vitamin B1	56%	0.7mg	Vitamin B2	78%	1.0mg
Vitamin B3	62%	10.0mg	Vitamin B5	98%	4.9mg
Vitamin B6	70%	0.9mg	Folate	159%	638.9μg
Vitamin A	127%	1146.7μg	Vitamin C	15%	13.7mg
Vitamin E	46%	7.0mg	Vitamin K	861%	1033.4μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	55%	555.8mg	Copper	204%	1.8mg
Iron	187%	15.0mg	Magnesium	72%	289.1mg
Manganese	141%	3.2mg	Phosphorus	105%	736.1mg
Potassium	44%	2076.4mg	Selenium	84%	46.3μg
Zinc	53%	5.8mg	Sodium to taste

• Quick lentil stew
• 2 slices (80g) of tofu on the side

Day 2

Breakfast

Time spent preparing: 7 minutes

Cost: $2.40

Nutrition facts
CALORIES (kcal): 569
Proteins	33%	19.0g	Protein: lysine	33%	0.7g
			Protein: methionine	25%	0.2g
			Protein: isoleucine	32%	0.6g
Carbohydrates	78%	101.6g	Fibers	55%	21.2g
			Net carbs	n/a	80.4g
			Sugars	n/a	43.6g
Fats	21%	13.8g	Omega-3	158%	2.5g
			Omega-6	25%	4.4g
			Saturated fats	n/a	1/6g
Vitamin B1	54%	0.6mg	Vitamin B2	27%	0.4mg
Vitamin B3	43%	7.0mg	Vitamin B5	30%	1.5mg
Vitamin B6	69%	0.9mg	Folate	36%	147.1μg
Vitamin A	5%	48.5μg	Vitamin C	36%	32.4mg
Vitamin E	48%	7.2mg	Vitamin K	80%	96.2μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	23%	232.8mg	Copper	97%	0.9mg
Iron	64%	5.1mg	Magnesium	51%	204.6mg
Manganese	171%	3.9mg	Phosphorus	58%	406.7mg
Potassium	26%	1255.2mg	Selenium	49%	27.2μg
Zinc	28%	3.1mg	Sodium to taste

• Xberry yogurt with oats, with 1 banana sliced on top, and with 1 tbsp sunflower seeds and 1 tbsp flax seeds sprinkled on top
• 1 slice of whole-wheat bread with 5 tbsp of Parsley hummus (leftovers from the day before)
• supplements: 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Time spent preparing: 25 minutes

Cost: $3.25

Nutrition facts
CALORIES (kcal): 515
Proteins	79%	44.7g	Protein: lysine	93%	1.8g
			Protein: methionine	53%	0.5g
			Protein: isoleucine	84%	1.5g
Carbohydrates	53%	69.6g	Fibers	62%	23.6g
			Net carbs	n/a	46g
			Sugars	n/a	21.4g
Fats	16%	10.8g	Omega-3	26%	0.4g
			Omega-6	19%	3.4g
			Saturated fats	n/a	1.8g
Vitamin B1	883%	10.6mg	Vitamin B2	824%	10.7mg
Vitamin B3	440%	70.5mg	Vitamin B5	134%	6.7mg
Vitamin B6	795%	10.3mg	Folate	117%	469.2μg
Vitamin A	28%	253.0μg	Vitamin C	40%	36.8mg
Vitamin E	0%	0.1mg	Vitamin K	57%	68.6μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	44%	444.3mg	Copper	213%	1.9mg
Iron	147%	11.8mg	Magnesium	45%	180.6mg
Manganese	103%	2.4mg	Phosphorus	117%	822.0mg
Potassium	38%	1817.6mg	Selenium	129%	71.1μg
Zinc	80%	8.9mg	Sodium to taste

• 2 servings of Scrambled tofu
• 1 1/2 cups of steamed green peas on the side

Afternoon break

Nutrition facts
CALORIES (kcal): 367
Proteins	13%	7.5g	Protein: lysine	12%	0.2g
			Protein: methionine	5%	0.0g
			Protein: isoleucine	12%	0.2g
Carbohydrates	55%	72.4g	Fibers	29%	11.3g
			Net carbs	n/a	61.1g
			Sugars	n/a	37.7g
Fats	14%	9.3g	Omega-3	7%	0.1g
			Omega-6	12%	2.2g
			Saturated fats	n/a	0.9g
Vitamin B1	21%	0.3mg	Vitamin B2	32%	0.4mg
Vitamin B3	16%	2.7mg	Vitamin B5	21%	1.1mg
Vitamin B6	82%	1.1mg	Folate	19%	79.8μg
Vitamin A	23%	207.5μg	Vitamin C	79%	71.9mg
Vitamin E	35%	5.3mg	Vitamin K	50%	61.0μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	7%	77.9mg	Copper	47%	0.4mg
Iron	24%	2.0mg	Magnesium	32%	131.8mg
Manganese	60%	1.4mg	Phosphorus	23%	163.2mg
Potassium	26%	1263.1mg	Selenium	6%	3.7μg
Zinc	9%	1.0mg	Sodium to taste

• 2 servings of Banana matcha ice cream, with 2 tbsp of crushed almonds sprinkled on top

Dinner

Nutrition facts
CALORIES (kcal): 603
Proteins	75%	42.5g	Protein: lysine	117%	2.3g
			Protein: methionine	64%	0.6g
			Protein: isoleucine	103%	1.8g
Carbohydrates	43%	56.0g	Fibers	50%	19.1g
			Net carbs	n/a	36.9g
			Sugars	n/a	19.0g
Fats	44%	28.9g	Omega-3	71%	1.2g
			Omega-6	67%	11.5g
			Saturated fats	n/a	4.7g
Vitamin B1	46%	0.6mg	Vitamin B2	57%	0.7mg
Vitamin B3	38%	6.2mg	Vitamin B5	22%	1.1mg
Vitamin B6	71%	0.9mg	Folate	45%	182.3μg
Vitamin A	84%	764.7μg	Vitamin C	117%	105.8mg
Vitamin E	25%	3.8mg	Vitamin K	84%	100.9μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	34%	347.0mg	Copper	142%	1.3mg
Iron	159%	12.8mg	Magnesium	64%	256.6mg
Manganese	129%	3.0mg	Phosphorus	94%	658.1mg
Potassium	34%	1643.7mg	Selenium	60%	33.5μg
Zinc	38%	4.2mg	Sodium to taste

• 1 serving of Thai noodle salad with peanut sauce (leftovers from the previous day)
• 1 cup of steamed soybeans on the side

WORK IN PROGRESS

= Bodybuilder's diet plan =

Foods mostly consist of nuts, veggies, berries, mock meats, and beans, along with fruits, seeds, and grains. Protein intake is higher than average, roughly X grams a day, and about 3800 calories (more or less) for males. Day 1 Breakfast Time Spent Preparing: 5 minutes Banana Berry Smoothie 1/4 cup Sunflower Seeds 1 singular Brazil Nut B12 Supplement D Supplement Lunch Tofurky Sandwich 2 Slices of Whole Wheat bread 5 Slices of Hickory-Smoked Deli Slices 1/2 a Red Tomato 1/2 Ripe Avocado 1 Slice Daiya Swiss Style 1/2 cup Walnuts 1 Large Peach 1 16 fl oz Glass of Water Afternoon Snack 1 Red Bell Pepper 3 Medium Carrots 5 Tbsp Hummus Dinner 1 3/4 cup Kidney Beans 1/4 tsp Oregano 1/2 Cup Arugula 2 Cup Spinach/Kale mix 1/2 Cup Quinoa 2 Gardein Chick'n Scallopini 1 16 fl oz Glass of Water Dessert 1 cup of Chai tea 1/4 cup Unsweetened Soy Milk Day 2 Breakfast Oatmeal 1 cup Rolled oats 1/2 Cup Unsweetened Soy Milk 2 tbsp Cinnamon 1 Pinch of Cloves 1 tbsp Ground Flaxseeds 1/2 Cup Blueberries 1/2 Cup Blackberries 16 fl oz of Calcium and Vitamin A, D, and E Fortified Orange Juice 1 Large Apple 1/4 cup Almonds 1 Singular Brazil Nut Lunch 8 Tempeh Strips 2 Large Sweet Potatoes Afternoon snack Peanut Butter Banana Sandwich 2 Slices Whole Wheat Bread 1 Large Ripe Banana 4 tbsp Protein Peanut Butter 1/4 Cup Pumpkin Seeds 1/4 Cup Sunflower Seeds Dinner 1 Cup Sprouted Lentils 1/4 Cup Sauteed White Mushrooms 5 Flourettes Steamed Brocolli 2 Cups Boiled Spinach Dessert Banana Matcha Ice Cream 1 Cup Walnuts