1600 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 1600 calorie vegan meal plan?

A 1600 calorie vegan meal plan is a seven-day menu where each day adds up to about 1600 kcal (within 50). This one averages 66 g protein a day over 4 meals.

1591

kcal a day

66

g protein a day

16

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1600 kcal · 68 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach and Toast320g 2 alternativas Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P	320g	380	22	33	18
AlmuerzoQuinoa Chickpea Salad with Lemon Tahini410g 2 alternativas Red Lentil Soup with Whole Wheat Bread500g · 490 kcal · 22 g P Roasted Vegetable and White Bean Salad410g · 490 kcal · 20 g P	410g	490	18	60	20
CenaLentil Vegetable Stew with Brown Rice500g 2 alternativas Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P	500g	530	24	82	12
SnackApple Slices with Almond Butter180g 2 alternativas Baby Carrots with Hummus170g · 200 kcal · 6 g P Mixed Nuts and Dried Cranberries40g · 200 kcal · 5 g P	180g	200	4	21	11
Total		1600	68	196	61

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

No card needed to sign up. We tailor the plan to your height, weight and goal.

Start this 1600 kcal Vegan plan free

Día 2

1590 kcal · 65 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Berries and Chia Seeds350g 2 alternativas Chia Berry Oat Porridge300g · 360 kcal · 12 g P Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P	350g	360	12	56	10
AlmuerzoMediterranean Hummus and Falafel Wrap340g 2 alternativas Quinoa Black Bean Power Bowl450g · 510 kcal · 20 g P Quinoa Black Bean Salad420g · 510 kcal · 19 g P	340g	510	16	62	22
CenaBaked Tofu with Roasted Broccoli and Quinoa450g 2 alternativas Red Lentil Dahl with Spinach and Rice480g · 510 kcal · 24 g P Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P	450g	510	28	55	20
SnackRoasted Pumpkin Seeds35g 2 alternativas Dark Chocolate and Almonds35g · 210 kcal · 4 g P Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P	35g	210	9	3	18
Total		1590	65	176	70

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1590 kcal · 71 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBerry Protein Smoothie Bowl400g 2 alternativas Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P	400g	370	20	48	11
AlmuerzoBlack Bean and Sweet Potato Salad420g 2 alternativas Quinoa Tofu Green Bowl410g · 480 kcal · 24 g P Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P	420g	480	15	74	14
CenaTempeh Stir Fry with Mixed Vegetables and Rice480g 2 alternativas Tempeh Stir Fry with Noodles480g · 540 kcal · 30 g P Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P	480g	540	30	65	18
SnackBaby Carrots with Hummus170g 2 alternativas Apple Slices with Almond Butter180g · 200 kcal · 4 g P Mixed Nuts and Dried Cranberries40g · 200 kcal · 5 g P	170g	200	6	22	10
Total		1590	71	209	53

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1590 kcal · 62 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoAvocado Toast with Hemp Seeds250g 2 alternativas Smoothie Bowl with Pea Protein and Granola350ml · 390 kcal · 25 g P Vegan Pancakes with Maple Syrup200g · 390 kcal · 10 g P	250g	390	14	36	21
AlmuerzoRed Lentil Soup with Whole Wheat Bread500g 2 alternativas Black Bean and Rice Wrap380g · 460 kcal · 18 g P Quinoa Tofu Green Bowl410g · 480 kcal · 24 g P	500g	470	22	71	11
CenaChickpea Curry with Brown Rice520g 2 alternativas Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P	520g	520	18	78	15
SnackMixed Berries with Soy Yogurt250g 2 alternativas Dark Chocolate and Almonds35g · 210 kcal · 4 g P Mixed Berry and Hemp Seed Smoothie300ml · 210 kcal · 10 g P	250g	210	8	31	6
Total		1590	62	216	53

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1580 kcal · 75 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoPeanut Butter Banana Oatmeal380g 2 alternativas Chia Pudding with Almond Milk and Mango350g · 410 kcal · 12 g P Chia Pudding with Mango and Coconut320g · 410 kcal · 12 g P	380g	410	14	57	14
AlmuerzoQuinoa Tofu Green Bowl410g 2 alternativas Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P Red Lentil Soup with Whole Wheat Bread500g · 470 kcal · 22 g P	410g	480	24	51	20
CenaBlack Bean Chili with Avocado490g 2 alternativas Baked Tofu with Broccoli and Brown Rice450g · 500 kcal · 26 g P Black Bean Burgers on Whole Wheat Buns with Side Salad300g · 500 kcal · 25 g P	490g	500	20	67	17
SnackEdamame Beans120g 2 alternativas Edamame Beans in Pods150g · 190 kcal · 17 g P Edamame in Pods with Sea Salt150g · 190 kcal · 17 g P	120g	190	17	13	8
Total		1580	75	188	59

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1630 kcal · 71 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach and Toast320g 2 alternativas Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P	320g	380	22	33	18
AlmuerzoMediterranean Hummus and Falafel Wrap340g 2 alternativas Quinoa Black Bean Power Bowl450g · 510 kcal · 20 g P Quinoa Black Bean Salad420g · 510 kcal · 19 g P	340g	510	16	62	22
CenaLentil Vegetable Stew with Brown Rice500g 2 alternativas Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P	500g	530	24	82	12
SnackRoasted Pumpkin Seeds35g 2 alternativas Dark Chocolate and Almonds35g · 210 kcal · 4 g P Mixed Berries with Soy Yogurt250g · 210 kcal · 8 g P	35g	210	9	3	18
Total		1630	71	180	70

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1560 kcal · 49 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Berries and Chia Seeds350g 2 alternativas Chia Berry Oat Porridge300g · 360 kcal · 12 g P Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P	350g	360	12	56	10
AlmuerzoBlack Bean and Sweet Potato Salad420g 2 alternativas Quinoa Tofu Green Bowl410g · 480 kcal · 24 g P Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P	420g	480	15	74	14
CenaChickpea Curry with Brown Rice520g 2 alternativas Baked Falafel with Tahini and Salad420g · 520 kcal · 20 g P Pasta with Marinara Sauce and White Beans400g · 520 kcal · 25 g P	520g	520	18	78	15
SnackApple Slices with Almond Butter180g 2 alternativas Baby Carrots with Hummus170g · 200 kcal · 6 g P Mixed Nuts and Dried Cranberries40g · 200 kcal · 5 g P	180g	200	4	21	11
Total		1560	49	229	50

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1600 kcal (±50)

Proteínas65.9g

Carbohidratos199.1g

Grasas59.4g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Firm Tofu800g
Tempeh250g

Frutas y verduras

Edamame300g
Fresh Spinach400g
Broccoli500g
Sweet Potatoes800g
Avocado3 units
Bananas5 units
Apples4 units
Mixed Berries600g
Baby Carrots400g
Falafel8 pieces

Lácteos

Hummus400g
Soy Yogurt500g

Despensa

Canned Chickpeas1.2 kg
Canned Black Beans1.0 kg
Brown Lentils600g
Rolled Oats500g
Brown Rice600g
Quinoa500g
Whole Wheat Bread1 loaf
Tortilla Wraps4 pieces
Almond Butter200g
Peanut Butter200g
Chia Seeds100g
Hemp Seeds100g
Pumpkin Seeds100g
Tahini150g
Plant Protein Powder150g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1600 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1600 calorie vegan meal plan for weight loss. Whether 1600 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1600 kcal vegan plan gives you an average daily protein of 66 grams to support your goals. It suits many adults with moderate daily activity levels who want to eat a fully plant-based diet. Your daily energy intake stays inside a range of 1560 to 1630 kcal across the week. You get a protein total that ranges from 49 to 75 grams daily. The plan is less suited to very active or larger adults at this calorie level. Protein comes entirely from tofu, tempeh, legumes, soy, and seeds. You find that the structure helps you eat well without complex steps.

What a day looks like

Every single day provides four distinct meals to keep your routine simple and steady. You can enjoy meals like Tofu Scramble with Spinach and Toast for your morning start. Lunch brings options such as Quinoa Chickpea Salad with Lemon Tahini to your table. Evening brings hearty choices like Lentil Vegetable Stew with Brown Rice for dinner. A snack of Apple Slices with Almond Butter fills the gap during the day. Other days feature top protein meals like Tempeh Stir Fry with Mixed Vegetables and Rice. You also see Baked Tofu with Roasted Broccoli and Quinoa on the menu. The variety keeps your meals interesting across all seven days of the week.

How to use it

Read the shopping list carefully before you buy your groceries for the week. Prepare your grains and proteins in large batches to save time on busy days. Swap any plant protein with a similar option if you need a change in taste. Add extra non-starchy vegetables to your plate if you feel hungry between scheduled meals. Keep track of your daily intake to ensure you stay within your targets. Follow the four daily meal times closely to maintain a steady routine. Store your prepared food safely in the fridge until you are ready to eat. Check each recipe ahead of time so you know what ingredients to use next.

Check the shopping list early so you have all items ready for the week.
Cook your grains in advance to save time on busy evenings.
Switch protein sources like tofu or tempeh based on your personal taste.
Add extra fresh vegetables to your meals to increase total food volume.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

Get a plan personalized to you

This is a general plan. Mealyno generates a plan personalized to your goals, preferences and schedule.

Start this 1600 kcal Vegan plan free