Vegan Meal Planner

A personalized vegan meal planner that builds weekly menus, tracks your nutrition, and creates a grocery list for you.

Enter your details to generate a custom plan

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A Complete 7-Day Vegan Meal Plan

This sample week plan was created in Eat This Much and reviewed by our dietitian. Yours will be personalized to fit your calorie and macro goals.

Use this 7-day vegan plan in my account

Top Rated

CNN Underscored Best Meal Planning App of 2025
Get our iOS app from the App Store
4.7
Over 22,000 reviews
Get our Android app on Google Play
4.6
Over 10,100 reviews
  • Washington Post
  • The Guardian
  • Healthline

How It Works

  1. 1

    Tell us about you

    Just enter a few details. We'll handle the math and apply vegan-specific rules.

  2. 2

    We do the planning

    We fill your week with delicious vegan-friendly breakfasts, lunches, dinners, and snacks.

  3. 3

    Make it yours

    Swap any meal with one tap. Lock favorites to repeat. Add your own - we fill in the rest.

  4. 4

    Stay on track

    Mark meals as eaten and we update your progress in real time.

Automatic Grocery Lists

Turn your meal plan into a grocery list in one click. Send straight to Instacart, Walmart, Amazon Fresh, and more.

  • Grouped by aisle so you get in and out faster
  • Ingredients combined across recipes—no duplicates
  • Smart substitutions for similar items keep your list short
  • Swap a recipe and the list updates instantly
Start planning my vegan meals
Grocery list generated from a meal plan

Make Your Vegan Meal Plan Truly Yours

  • Exclude foods and ingredients

    Tell us which foods to avoid and we never add them to your vegan plan—whether it's allergies, sensitivities, or things you just don't like.

  • Add your own recipes

    Save custom recipes, brand-name products, or family favorites and reuse them in any plan with full nutrition data.

  • Schedule leftovers automatically

    Cook once, eat twice. Plan leftovers on future days so you spend less time cooking and waste fewer groceries.

  • Repeat meals on your schedule

    Pin a favorite breakfast or lunch to repeat, or keep every day different—you control how much variety you want.

About the Vegan Diet

A vegan diet excludes all animal products and by-products, focusing entirely on plant-based foods including vegetables, fruits, grains, legumes, nuts, and seeds.

People follow vegan diets for ethical reasons, environmental concerns, and health benefits including lower risks of heart disease, type 2 diabetes, and certain cancers.

Our vegan planner ensures you get adequate protein, iron, calcium, B12, and other nutrients that require special attention on a plant-based diet.

  • Uses only 100% plant-based ingredients
  • Highlights higher-protein options like legumes, tofu, and tempeh
  • Includes variety to ensure you get essential amino acids
  • Suggests fortified foods and supplements where appropriate

Read our complete vegan guide

Results From Real Users

"Eat This Much not only helps me hit my macros, but also makes sure I'm not eating the same bland thing every day. I've lost 35 lbs over the past year, and with ETM, I'm eating and performing better than ever."

Sam Konowich @samkonthemankon

"I found out about Eat This Much and lost 32 lbs in 6 months! Now I'm a fit over 50 female in amazing condition, and this site is what I refer to several times a day to ensure I eat properly and manage my macros."

Meg M., awesome ETM user

"After being diagnosed with sleep apnea and high blood pressure, I picked up this app and followed the nutrition plan religiously. Since then I've lost over 40lbs. I still have 20lbs or so to go before I get to where I really want to be, but I'm thankful for the life this app has helped me achieve."

Sam A., awesome ETM user

"I started tracking my weight in April when I was 184lbs. In May I signed up for Eat This Much and immediately appreciated being able to just cook the menu and not worry about what to have for dinner. By November I was down to 155lbs and I still use Eat This Much today!"

Ben Kutil, Product designer

Disclaimer: These are real testimonials, but we're required to tell you that results aren't guaranteed. Eat This Much is a tool for planning your meals, and your success will depend on adhering to your planned meals and nutrition goals. Only you can make yourself improve your diet, but we'll be here to help.

Eat This Much is not a substitute for professional medical advice. You should consult with a medical professional before making significant changes to your diet.

Vegan Meal Planner FAQ

Can I use Eat This Much as a food tracker?

Yes, and here's what makes it different: if you follow your meal plan, tracking is automatic—your nutrition is already logged. When you eat something off-plan, just search and add it. You get the benefits of a planner and tracker without the tedious logging.

Do I have to follow the plan exactly to get results?

No, our vegan meal planner is a guide, not a rigid prescription. You can swap meals, adjust portions, and customize to your preferences while ensuring you meet your nutritional needs on a plant-based diet.

How do I make sure I get enough protein on a vegan diet?

Our planner automatically includes high-protein plant foods like legumes, tofu, tempeh, seitan, and quinoa to help you meet your protein goals. You can also set a minimum protein target.

What if I already have some vegan recipes I love?

You can add your own recipes to Eat This Much with full nutrition data. Once saved, they'll appear in your meal options and can be scheduled just like our built-in recipes.

Can I switch between vegan and other diets later?

Yes, you can change your diet type anytime. Your preferences, excluded foods, and custom recipes will be preserved when you switch.

Is this planner suitable if I have medical conditions?

Our planner is for general health and nutrition planning. If you have specific nutritional concerns or medical conditions, please consult your doctor or a registered dietitian.

Take Your Vegan Plan Anywhere

Build your vegan plan on desktop, then open it in our mobile app to check your grocery list and track meals on the go. Everything syncs automatically between web and app.

Get our iOS app from the App Store
4.7
Over 22,000 reviews
Get our Android app on Google Play
4.6
Over 10,100 reviews

This planner is for general planning and education only and is not medical advice. Talk to your doctor before making major changes to your diet, especially if you have health conditions or take medication.

Browse Diet Plans

  • Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
  • Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
  • Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
  • Paleo Emulates ancient diet with whole foods, free of processed items and grains
  • Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
  • Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
  • Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
  • High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
  • Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
  • Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more