2000 Calorie Vegan Meal Plan

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

What is a 2000 calorie vegan meal plan?

A 2000 calorie vegan meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 73 g protein a day over 4 meals.

2000

kcal a day

73

g protein a day

18

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

2000 kcal · 74 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBerry Almond Oatmeal350g 2 alternativas Chia Seed Pudding with Mango350g · 450 kcal · 12 g P Tofu Scramble with Spinach and Toast350g · 450 kcal · 28 g P	350g	450	15	64	15
AlmuerzoTofu Quinoa Salad Bowl450g 2 alternativas Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P Tempeh Stir Fry with Noodles420g · 550 kcal · 24 g P	450g	550	25	63	22
SnackApple and Almond Butter Snack180g 2 alternativas Apple Slices with Almond Butter160g · 250 kcal · 5 g P Dark Chocolate and Almonds45g · 250 kcal · 5 g P	180g	250	6	25	14
CenaLentil Sweet Potato Curry600g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	600g	750	28	97	28
Total		2000	74	249	79

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

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Día 2

2000 kcal · 71 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoPeanut Butter Banana Toast280g 2 alternativas Smoothie Bowl with Granola and Berries400g · 460 kcal · 14 g P Banana Oat Pancakes with Maple Syrup350g · 470 kcal · 12 g P	280g	460	14	61	18
AlmuerzoChickpea Avocado Wrap380g 2 alternativas Tofu Quinoa Salad Bowl440g · 540 kcal · 24 g P Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P	380g	540	18	63	24
SnackMixed Nuts and Dried Fruit60g 2 alternativas Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	60g	250	7	20	16
CenaTempeh Stir Fry with Noodles550g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	550g	750	32	88	30
Total		2000	71	232	88

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

Día 3

2000 kcal · 78 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach400g 2 alternativas Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P Smoothie Bowl with Pea Protein and Granola400g · 430 kcal · 24 g P	400g	440	26	26	26
AlmuerzoBlack Bean Brown Rice Bowl500g 2 alternativas Chickpea Avocado Wrap390g · 560 kcal · 18 g P Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P	500g	560	20	80	18
SnackHummus with Carrot Sticks220g 2 alternativas Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	220g	250	8	28	12
CenaCreamy Mushroom Pasta600g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	600g	750	24	92	32
Total		2000	78	226	88

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

Día 4

2000 kcal · 70 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Mango350g 2 alternativas Berry Almond Oatmeal350g · 450 kcal · 15 g P Tofu Scramble with Spinach and Toast350g · 450 kcal · 28 g P	350g	450	12	51	22
AlmuerzoMediterranean Quinoa Salad450g 2 alternativas Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P Mediterranean Hummus and Falafel Wrap380g · 550 kcal · 18 g P	450g	550	16	72	22
SnackRoasted Pumpkin Seeds50g 2 alternativas Hummus with Carrot Sticks220g · 250 kcal · 8 g P Mixed Nuts and Dried Fruit60g · 250 kcal · 7 g P	50g	250	12	3	21
CenaRed Lentil Dahl with Rice650g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	650g	750	30	117	18
Total		2000	70	243	83

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

Día 5

2000 kcal · 73 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoBerry Almond Oatmeal350g 2 alternativas Chia Seed Pudding with Mango350g · 450 kcal · 12 g P Tofu Scramble with Spinach and Toast350g · 450 kcal · 28 g P	350g	450	15	64	15
AlmuerzoTempeh Stir Fry with Noodles420g 2 alternativas Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P Tofu Quinoa Salad Bowl450g · 550 kcal · 25 g P	420g	550	24	64	22
SnackApple and Almond Butter Snack180g 2 alternativas Apple Slices with Almond Butter160g · 250 kcal · 5 g P Dark Chocolate and Almonds45g · 250 kcal · 5 g P	180g	250	6	25	14
CenaBlack Bean Enchilada Casserole600g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	600g	750	28	97	28
Total		2000	73	250	79

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

Día 6

2000 kcal · 68 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoPeanut Butter Banana Toast280g 2 alternativas Smoothie Bowl with Granola and Berries400g · 460 kcal · 14 g P Banana Oat Pancakes with Maple Syrup350g · 470 kcal · 12 g P	280g	460	14	61	18
AlmuerzoTofu Quinoa Salad Bowl440g 2 alternativas Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P	440g	540	24	62	22
SnackHummus with Carrot Sticks220g 2 alternativas Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	220g	250	8	28	12
CenaChickpea Spinach Coconut Curry600g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	600g	750	22	94	32
Total		2000	68	245	84

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

Día 7

2000 kcal · 75 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Spinach400g 2 alternativas Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P Smoothie Bowl with Pea Protein and Granola400g · 430 kcal · 24 g P	400g	440	26	26	26
AlmuerzoChickpea Avocado Wrap390g 2 alternativas Black Bean Brown Rice Bowl500g · 560 kcal · 20 g P Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P	390g	560	18	68	24
SnackMixed Nuts and Dried Fruit60g 2 alternativas Apple Slices with Almond Butter160g · 250 kcal · 5 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	60g	250	7	20	16
CenaRoasted Vegetable Grain Bowl600g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	600g	750	24	96	30
Total		2000	75	210	96

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 2000 kcal (±50)

Proteínas72.7g

Carbohidratos236.4g

Grasas85.3g

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 tofu1.2kg
Tempeh600g

Frutas y verduras

Frozen mixed berries600g
Mixed salad greens500g
Apples1.0kg
Sweet potatoes1.0kg
Bananas1.0kg
Avocados4 units
Fresh spinach500g
Carrots800g
Mushrooms500g
Mango600g

Despensa

Rolled oats500g
Almonds300g
Quinoa400g
Almond butter300g
Red lentils500g
Coconut milk800ml
Whole grain bread1 loaf
Peanut butter300g
Canned chickpeas1.2kg
Tortilla wraps8 units
Mixed nuts300g
Dried fruit200g
Stir fry noodles400g
Canned black beans1.2kg
Brown rice600g
Hummus400g
Pasta400g
Chia seeds200g
Pumpkin seeds200g

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 2000 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

Who this plan suits

This 2000 kcal diet provides an average daily protein of 73 grams for your needs. It is a middle calorie level that suits many adults with moderate activity. The plan is less suited to very active or larger adults at a low calorie level. You receive a fully plant-based food layout across 7 days. Your protein comes from tofu, tempeh, legumes, soy and seeds. Every day splits into 4 meals to keep your routine steady. You get meals like Berry Almond Oatmeal and Tofu Quinoa Salad Bowl. The layout also features Tempeh Stir Fry with Noodles and Lentil Sweet Potato Curry.

What a day looks like

Day one starts with Berry Almond Oatmeal for your morning meal. Lunch brings a fresh Tofu Quinoa Salad Bowl to the table. An Apple and Almond Butter Snack arrives in the afternoon hours. Your evening meal is a warm Lentil Sweet Potato Curry. Each day uses similar meal counts to keep things simple. You eat 4 times across the entire day. The food sources rely entirely on plant options. Your protein stays within a range of 68 to 78 grams each day.

How to use it

This guide helps you follow your daily food schedule with ease. You should read the shopping list before you start your week. Batch cooking helps you save time on busy weekday evenings. You can swap a protein with a similar one if you prefer. Add extra vegetables when you feel hungry between your meals. The layout is designed to run smoothly for 7 full days. Keep your daily intake close to 2000 kcal for steady eating. Follow these steps to make your meal prep simple.

Read your weekly shopping list carefully before buying any food items.
Cook larger batches of grains and beans ahead of busy days.
Swap any protein choice for a similar plant option if needed.
Add extra green vegetables to your plate if you feel hungry.

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

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