Tools · Meal Planner
AFullWeekofPlant-BasedMeals—in10Seconds
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 Meal Planner
Your week. Sorted.
| Breakfast | Lunch | Dinner | Snack | ||
|---|---|---|---|---|---|
| Mon | Banana-peanut-butter protein smoothie bowl 5 min · 28g protein · 420 kcal | Black bean burrito bowl with cilantro-lime rice 20 min · 22g protein · 560 kcal | Persian Ash Reshteh herb soup 95 min · 24g protein · 460 kcal | Trail mix (nuts, seeds, dark choc) 1 min · 7g protein · 280 kcal | |
| Tue | Steel-cut oats with berries, walnuts & maple 10 min · 12g protein · 380 kcal | Quinoa buddha bowl with tahini, chickpeas & roast veg 25 min · 22g protein · 540 kcal | Gado-Gado salad with peanut sauce 40 min · 26g protein · 540 kcal | Date & oat energy balls 15 min · 6g protein · 240 kcal | |
| Wed | Tofu shakshuka with sourdough 25 min · 22g protein · 480 kcal | Cold soba noodles with peanut-ginger dressing 15 min · 18g protein · 510 kcal | Ratatouille Confite with crusty bread 90 min · 10g protein · 380 kcal | Hummus & raw veg 3 min · 8g protein · 240 kcal | |
| Thu | Overnight oats with apple & cinnamon 5 min · 14g protein · 360 kcal | 'Chick'n' chickpea-salad sandwich 10 min · 20g protein · 480 kcal | Vegan lentil lasagna 75 min · 28g protein · 640 kcal | Apple slices with peanut butter 2 min · 6g protein · 220 kcal | |
| Fri | Chia pudding with mango & coconut 5 min · 10g protein · 320 kcal | Red-lentil & coconut curry soup 30 min · 18g protein · 410 kcal | West African Jollof Rice with plantain 65 min · 14g protein · 540 kcal | Seasonal fruit bowl 2 min · 2g protein · 140 kcal | |
| Sat | Avocado toast with chili flakes & lemon 5 min · 10g protein · 350 kcal | Tuscan minestrone with white beans 35 min · 16g protein · 380 kcal | Vegan Dolsot Bibimbap 55 min · 26g protein · 620 kcal | Steamed edamame with sea salt 5 min · 17g protein · 200 kcal | |
| Sun | Tofu scramble with spinach & avocado toast 15 min · 24g protein · 470 kcal | Hummus wrap with cucumber, tomato & olives 10 min · 14g protein · 400 kcal | Lebanese Mujadara with yogurt-tahini 60 min · 20g protein · 510 kcal | Air-popped popcorn with nutritional yeast 5 min · 5g protein · 180 kcal |
Shopping list
One trip. One week sorted.
Scaled for 2 servings per meal. Grouped by aisle.
Produce
- Apple2 pc
- Avocado2 pc
- Baby kale2 cup
- Baby spinach3 cup
- Banana1 pc
- Bean sprouts3 cup
- Berries1 cup
- Cabbage0.25 pc
- Carrot5 pc
- Celery3 stalk
- Cherry tomatoes1 cup
- Cucumber1.5 pc
- Eggplant2 pc
- Fresh cilantro0.25 cup + 1 bunch
- Fresh dill1 bunch
- Fresh parsley1 bunch
- Garlic10 clove
- Ginger2 thumb
- Green beans200 g
- Lemon1.75 pc
- Lettuce4 leaf
- Lime1.5 pc
- Mango0.5 pc
- Mixed berries0.75 cup
- Onion10 pc
- Pitted dates1 cup
- Plantain2 pc
- Potatoes2 pc
- Red bell pepper3 pc
- Red bell peppers2 pc
- Red onion0.25 pc
- Scallion2 pc
- Scotch bonnet1 pc
- Shiitake mushrooms4 pc
- Spinach1 cup
- Sweet potato1 pc
- Tomatoes4 pc
- Zucchini3 pc
Refrigerated
- Firm tofu550 g
- Hummus1 cup
- Plant milk1.75 cup
- Silken tofu200 g
- Tempeh150 g
- Vegan mayo3 tbsp
Pantry
- Almond butter2 tbsp
- Almonds0.25 cup
- Basmati rice1 cup
- Black beans (canned)1 can
- Brown lentils2.5 cup
- Canned tomatoes5 can
- Chia seeds3 tbsp
- Chickpeas (canned)3 can
- Cocoa powder1 tbsp
- Coconut milk (canned)0.5 cup + 1 can
- Dark chocolate chips1 tbsp
- Dijon mustard1 tsp
- Gochujang2 tbsp
- Kalamata olives6 pc
- Kidney beans (canned)1 can
- Lasagna sheets250 g
- Long-grain parboiled rice2 cup
- Long-grain rice0.75 cup
- Maple syrup2 tsp
- Nutritional yeast1 tbsp
- Olive oil1 tsp
- Peanut butter5 tbsp + 0.75 cup
- Plant protein powder30 g
- Popcorn kernels0.25 cup
- Pumpkin seeds2 tbsp
- Quinoa0.5 cup
- Raw cashews2 cup
- Red lentils1 cup
- Reshteh noodles150 g
- Rolled oats1.5 cup
- Short-grain rice1.5 cup
- Shredded coconut1 tbsp
- Small pasta0.5 cup
- Soba noodles150 g
- Soy sauce2 tbsp
- Steel-cut oats0.5 cup
- Tahini5 tbsp
- Vegetable stock8 cup
- Walnuts1 tbsp
- White beans (canned)1 can
Bakery
- Crusty bread1 loaf
- Sourdough bread10 slice
- Whole-wheat wraps2 pc
Frozen
- Edamame (frozen)2 cup
- Frozen banana1 pc
- Frozen blueberries0.5 cup
- Sweet corn0.5 cup
Spices
- Chili flakes0.5 tsp
- Cinnamon0.5 tsp
- Cumin0.5 tsp
- Curry powder1 tbsp
- Flaky sea salt1 pinch
- Kala namak0.25 tsp
- Smoked paprika1 tsp
- Turmeric0.25 tsp