Tools · Meal Planner

A Full Week of Plant-Based Meals — in 10 Seconds

Pick a goal, set servings, choose what to avoid. Get a 7-day plan plus a complete shopping list grouped by aisle. No account, no fluff, no animals on the plate.

The Planner

Your week. Sorted.

Goal

Servings per meal

2

Avoid

Cuisine

Pick none for a mixed week. We keep variety if a cuisine is too small to fill seven days.

Budget

Estimated at typical supermarket prices. Dried pulses and grains bought in bulk come in lower.

~1590 kcal · ~63g protein / day

	Breakfast	Lunch	Dinner	Snack
Mon	Tofu shakshuka with sourdough 25 min · 22g protein · 480 kcal · ~$2.30/serving	Quinoa buddha bowl with tahini, chickpeas & roast veg 25 min · 22g protein · 540 kcal · ~$2.70/serving	Persian Ash Reshteh herb soup 95 min · 24g protein · 460 kcal · ~$1.80/serving	Hummus & raw veg 3 min · 8g protein · 240 kcal · ~$1.10/serving
Tue	Steel-cut oats with berries, walnuts & maple 10 min · 12g protein · 380 kcal · ~$1.60/serving	Black bean burrito bowl with cilantro-lime rice 20 min · 22g protein · 560 kcal · ~$2.20/serving	West African Jollof Rice with plantain 65 min · 14g protein · 540 kcal · ~$1.90/serving	Seasonal fruit bowl 2 min · 2g protein · 140 kcal · ~$1.10/serving
Wed	Overnight oats with apple & cinnamon 5 min · 14g protein · 360 kcal · ~$1.20/serving	Tuscan minestrone with white beans 35 min · 16g protein · 380 kcal · ~$1.50/serving	Ratatouille Confite with crusty bread 90 min · 10g protein · 380 kcal · ~$2.20/serving	Date & oat energy balls 15 min · 6g protein · 240 kcal · ~$1.00/serving
Thu	Avocado toast with chili flakes & lemon 5 min · 10g protein · 350 kcal · ~$2.60/serving	'Chick'n' chickpea-salad sandwich 10 min · 20g protein · 480 kcal · ~$1.70/serving	Gado-Gado salad with peanut sauce 40 min · 26g protein · 540 kcal · ~$2.30/serving	Steamed edamame with sea salt 5 min · 17g protein · 200 kcal · ~$1.20/serving
Fri	Tofu scramble with spinach & avocado toast 15 min · 24g protein · 470 kcal · ~$1.90/serving	Hummus wrap with cucumber, tomato & olives 10 min · 14g protein · 400 kcal · ~$2.00/serving	Chana Masala with basmati rice 45 min · 22g protein · 580 kcal · ~$1.60/serving	Trail mix (nuts, seeds, dark choc) 1 min · 7g protein · 280 kcal · ~$1.40/serving
Sat	Banana-peanut-butter protein smoothie bowl 5 min · 28g protein · 420 kcal · ~$2.40/serving	Red-lentil & coconut curry soup 30 min · 18g protein · 410 kcal · ~$1.30/serving	Pad thai with crispy tofu 30 min · 22g protein · 560 kcal · ~$2.60/serving	Apple slices with peanut butter 2 min · 6g protein · 220 kcal · ~$0.80/serving
Sun	Chia pudding with mango & coconut 5 min · 10g protein · 320 kcal · ~$1.80/serving	Cold soba noodles with peanut-ginger dressing 15 min · 18g protein · 510 kcal · ~$2.40/serving	Lebanese Mujadara with yogurt-tahini 60 min · 20g protein · 510 kcal · ~$1.10/serving	Air-popped popcorn with nutritional yeast 5 min · 5g protein · 180 kcal · ~$0.40/serving

28

Meals planned

63 g

Avg protein / day

1590 kcal

Avg energy / day

~$96

Estimated weekly spend

What this week looks like

Mostly Everyday (13 meals), Middle Eastern (5 meals), East Asian (4 meals), Mediterranean (3 meals). Protein comes from pulses, tofu, tempeh, wholegrains and nuts across the day — no single meal has to carry it. Pair iron-rich meals with something citrusy, and keep a B12 supplement in the cupboard.

Find a substitute Check your protein target Protein, explained

How it works

From scroll to grocery list in three taps.

1. Pick your goal

Energy, weight loss, muscle, budget, or just easy weeknights — the plan adapts calories, protein and prep time accordingly.

2. Generate the week

Breakfast, lunch, dinner and snacks for seven days. Balanced across legumes, grains, vegetables, fruit, nuts and seeds.

3. Shop in one trip

Quantities are summed, grouped by aisle, and ready to copy. One list, one shop, zero food-waste guilt.

Why it works

Designed by people who actually cook.

Built for real life

30-minute weeknights, batch-cook Sundays, leftover lunches. The plan respects your time, not the other way round.

Whole-food first

Beans, lentils, tofu, whole grains, fruit and vegetables do the heavy lifting. Mock meats are optional, not the foundation.

Cheaper than you think

A plant-based week typically costs 20–35% less than a meat-centric one. Pulses and grains are the most affordable protein on Earth.

Nutritionally complete

Every plan covers protein, iron, calcium, omega-3 sources and fiber. B12 reminder included — supplement, always.

A typical day

Here's what one balanced day looks like.

Meal	Dish	Approx
Breakfast	Oats with banana, peanut butter, chia & fortified soy milk	~520 kcal · 22 g protein
Lunch	Chickpea & roasted vegetable grain bowl with tahini-lemon dressing	~640 kcal · 28 g protein
Snack	Apple, handful of almonds, square of dark chocolate	~280 kcal · 7 g protein
Dinner	Tofu stir-fry with broccoli, bell pepper, ginger & brown rice	~680 kcal · 34 g protein
Evening	Soy yogurt with berries and pumpkin seeds	~220 kcal · 12 g protein
Day total		~2,340 kcal · 103 g protein

Nutrition

Hit every target. On plants.

A well-planned plant-based diet is appropriate for every life stage — from pregnancy to elite athletics (American Dietetic Association, BDA, Dietitians of Canada). Here are the daily targets the planner balances for.

Nutrient	Daily target	Top plant sources
Protein	0.8–1.2 g per kg body weight	Tofu, tempeh, lentils, beans, seitan, edamame, peanut butter, oats
Iron	8–18 mg / day	Lentils, tofu, pumpkin seeds, spinach, fortified cereal — pair with vitamin C
Calcium	1000 mg / day	Fortified soy/oat milk, tofu set with calcium, tahini, kale, almonds
Omega-3 (ALA)	1.1–1.6 g / day	Ground flax, chia seeds, walnuts, hemp hearts — algae oil for EPA/DHA
Vitamin B12	25 µg / day (supplement)	Cyanocobalamin tablet or fortified plant milk/nutritional yeast
Vitamin D	10–25 µg / day	Sunlight, fortified plant milk, supplement (especially in winter)
Zinc	8–11 mg / day	Pumpkin seeds, cashews, chickpeas, oats, lentils
Iodine	150 µg / day	Iodized salt, seaweed (sparingly — kelp can be very high)

Targets are general adult guidelines. Athletes, pregnant or nursing people, and children have higher needs — see a registered dietitian.

Batch-cook

Six tips that save the most time.

1
Cook a pot of grains (rice, quinoa, farro) on Sunday — it underpins three lunches.
2
Roast two trays of vegetables at the same time. Different spices = different meals.
3
Always have canned beans, frozen edamame, and tofu in the fridge. Dinner in 15.
4
Make a big batch of dressing (tahini-lemon, peanut-lime, miso-ginger). Drizzle on anything.
5
Freeze portions on day 4 — your future-self lunch when motivation dips.
6
Buy frozen fruit & vegetables. Cheaper, often more nutrient-dense, zero waste.

FAQ

Questions, answered.

Is the meal planner free?

Yes. Completely free. No account, no email required, no paywall. Generate as many weekly plans as you want.

Can I really get enough protein on a plant-based diet?

Easily. The average adult needs 0.8–1.2 g of protein per kg of body weight. A day with tofu, lentils, beans, oats and whole grains comfortably delivers 80–120 g — more than enough for muscle, recovery and satiety.

What about B12 and other nutrients?

Take a B12 supplement (25 µg cyanocobalamin daily, or 1000 µg weekly). Eat fortified plant milk for calcium and D. Add ground flax or chia for omega-3 ALA. Everything else comes naturally from whole plant foods.

Is plant-based eating expensive?

It's typically 20–35% cheaper than a meat-centric diet. Beans, lentils, oats, rice, frozen vegetables and seasonal produce are the cheapest calories and protein on the planet.

How do I shop efficiently?

The planner generates a single shopping list grouped by aisle (produce, pantry, refrigerated, frozen, bakery). One shop, one week, minimal waste.

Can I customise meals or avoid certain foods?

Yes. Filter out gluten, soy, nuts and other items before generating. Regenerate as many times as you like until the plan fits.

What if I'm not fully plant-based yet?

That's fine. Use the planner to add 3–5 plant-based days per week. Every plant-based meal is one fewer animal harmed, one less CO₂e emitted, one win for your health.

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