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.

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 Planner

Your week. Sorted.

Goal

Servings per meal

Avoid

~1593 kcal · ~64g protein / day

	Breakfast	Lunch	Dinner	Snack
Mon	Tofu scramble with spinach & avocado toast 15 min · 24g protein · 470 kcal	Tuscan minestrone with white beans 35 min · 16g protein · 380 kcal	Filipino Mushroom Adobo over rice 35 min · 18g protein · 480 kcal	Apple slices with peanut butter 2 min · 6g protein · 220 kcal
Tue	Tofu shakshuka with sourdough 25 min · 22g protein · 480 kcal	Hummus wrap with cucumber, tomato & olives 10 min · 14g protein · 400 kcal	Ratatouille Confite with crusty bread 90 min · 10g protein · 380 kcal	Steamed edamame with sea salt 5 min · 17g protein · 200 kcal
Wed	Avocado toast with chili flakes & lemon 5 min · 10g protein · 350 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	Trail mix (nuts, seeds, dark choc) 1 min · 7g protein · 280 kcal
Thu	Chia pudding with mango & coconut 5 min · 10g protein · 320 kcal	Cold soba noodles with peanut-ginger dressing 15 min · 18g protein · 510 kcal	Miso-Shiitake Ramen 45 min · 22g protein · 580 kcal	Air-popped popcorn with nutritional yeast 5 min · 5g protein · 180 kcal
Fri	Steel-cut oats with berries, walnuts & maple 10 min · 12g protein · 380 kcal	Black bean burrito bowl with cilantro-lime rice 20 min · 22g protein · 560 kcal	Lebanese Mujadara with yogurt-tahini 60 min · 20g protein · 510 kcal	Date & oat energy balls 15 min · 6g protein · 240 kcal
Sat	Overnight oats with apple & cinnamon 5 min · 14g protein · 360 kcal	Red-lentil & coconut curry soup 30 min · 18g protein · 410 kcal	Vegan lentil lasagna 75 min · 28g protein · 640 kcal	Seasonal fruit bowl 2 min · 2g protein · 140 kcal
Sun	Banana-peanut-butter protein smoothie bowl 5 min · 28g protein · 420 kcal	'Chick'n' chickpea-salad sandwich 10 min · 20g protein · 480 kcal	Persian Ash Reshteh herb soup 95 min · 24g protein · 460 kcal	Hummus & raw veg 3 min · 8g protein · 240 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 sprouts2 cup
Berries1 cup
Cabbage0.25 pc
Carrot4 pc
Celery3 stalk
Cherry tomatoes1 cup
Cucumber1.5 pc
Eggplant2 pc
Fresh cilantro0.25 cup + 1 bunch
Fresh dill1 bunch
Fresh parsley1 bunch
Garlic18 clove
Ginger2 thumb
Green beans200 g
King-trumpet mushrooms300 g
Lemon1.75 pc
Lettuce4 leaf
Lime1.5 pc
Mango0.5 pc
Mixed berries0.75 cup
Onion8 pc
Oyster mushrooms300 g
Pitted dates1 cup
Potatoes2 pc
Red bell pepper3 pc
Red onion0.25 pc
Scallion5 pc
Shiitake mushrooms8 pc
Sweet potato1 pc
Tomatoes4 pc
Zucchini2 pc

Refrigerated

Firm tofu500 g
Hummus1 cup
Plant milk1.75 cup
Silken tofu200 g
Tempeh150 g
Vegan mayo3 tbsp
White miso3 tbsp

Pantry

Almond butter2 tbsp
Almonds0.25 cup
Basmati rice1 cup
Black beans (canned)1 can
Brown lentils2.5 cup
Cane vinegar0.5 cup
Canned tomatoes4 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
Jasmine rice1 cup
Kalamata olives6 pc
Kidney beans (canned)1 can
Kombu1 sheet
Lasagna sheets250 g
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
Ramen noodles200 g
Raw cashews2 cup
Red lentils1 cup
Reshteh noodles150 g
Rolled oats1.5 cup
Shredded coconut1 tbsp
Small pasta0.5 cup
Soba noodles150 g
Soy sauce2 tbsp + 0.5 cup
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

Browse full recipes How to start

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.

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