Vegan Meal Plan Template for Coaches
A 100% plant-based plan at ~1,800 kcal with real recipes, full macro breakdowns, and a supplementation guide. Built for coaches with vegan clients.
88–97g of protein per day with zero animal products. That's what this plan delivers using scrambled tofu wraps, chickpea flour omelettes, chili sin carne, and savory crêpes. Most coaches hesitate to build vegan plans because the deficiency risks are real: B12, iron, omega-3, complete proteins. Skip any of these, and your client's health is on the line.
This guide gives you a ready-to-use vegan meal plan template, the science behind every nutritional choice, and the supplementation rules every coach needs to know. If you've read our vegetarian meal plan guide, this one goes further: zero animal products, zero compromise on macros.
Want the full 7-day version with grocery lists?
Download the Full Plan (PDF) ↓Vegetarian vs Vegan: What Changes for a Coach
Both vegetarian and vegan plans exclude meat and fish. The difference? A vegan plan also eliminates eggs, dairy, and honey. That distinction changes the nutritional strategy entirely, especially for protein and B12. A vegetarian client who eats eggs and Greek yogurt has protein figured out. A vegan client needs deliberate planning at every meal.
What vegetarian allows (and vegan doesn't)
A lacto-ovo vegetarian eats eggs (6g protein each), Greek yogurt (15–20g per cup), cottage cheese (14g per half cup), and milk. These foods make hitting protein targets much easier. A vegan has none of these shortcuts: every gram of protein comes from legumes, soy, grains, and seeds.
The critical nutrients in vegan diets
Four nutrients require specific attention. B12 (supplementation is mandatory). Iron (plant-based iron absorbs at 2–20% vs 15–35% from meat). Long-chain omega-3s, DHA and EPA (algae oil). Calcium (fortified plant milks, calcium-set tofu, broccoli).
Complete proteins from plants only
Most plant proteins are incomplete, meaning they're low in one or more essential amino acids. Combining complementary sources within the same day fixes this: rice + beans, hummus + whole grain bread, tofu + quinoa, lentils + buckwheat. Soy (tofu, tempeh, edamame) and quinoa are complete proteins on their own.
The Nutritional Challenges Specific to Vegan Plans
Removing animal products isn't just a protein problem. Four micronutrients go into the red zone. Ignore them, and your client faces silent deficiencies that surface months later with real consequences.
Vitamin B12: supplementation is non-negotiable
No plant food provides bioavailable B12. Algae and spirulina contain inactive analogs that distort blood tests without meeting the actual need. Recommend 2,500 mcg of cyanocobalamin per week or 250 mcg daily for vegan clients. B12 deficiency causes irreversible nerve damage. This isn't optional.
Iron: absorption makes all the difference
Plant-based iron (non-heme) absorbs at 2–20% compared to 15–35% from meat (heme iron). To compensate, pair iron-rich foods (lentils, spinach, chickpeas, fortified cereals) with vitamin C (citrus, bell peppers, strawberries) at the same meal. Avoid tea and coffee during iron-rich meals since tannins reduce absorption.
Omega-3 (DHA/EPA): flaxseeds aren't enough
Flaxseeds, chia seeds, and walnuts provide ALA (short-chain omega-3). But the human body converts ALA to DHA and EPA (the active forms for brain and heart health) very poorly: 5–10% for EPA, less than 1% for DHA. Recommend algae oil (250–500 mg of DHA/EPA daily) as a direct source.
Calcium: beyond dairy
Fortified plant milks (soy, oat, almond) provide as much calcium as cow's milk when fortified to 120 mg per 100 ml. Calcium-set tofu is an excellent source. Broccoli, kale, and almonds round out the intake. Aim for 1,000 mg per day.
The ~1,800 kcal Vegan Meal Plan (7 Days)
Here's a real 7-day vegan plan generated by Promealplan, built from its library of 1,000+ dietitian-crafted recipes. Every meal is 100% plant-based: scrambled tofu, chickpea flour omelettes, lentil salads, and smoked-tofu galettes. No animal products anywhere. It runs 4 meals a day and averages 1,874 kcal with 92g of protein, all from plants. The menu repeats in three blocks (days 1–3, 4–5, and 6–7), so your client's grocery list stays short. Coaches scale the portions to each client's calorie target in Promealplan.
| Day | Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Day 1 — 1,972 kcal · 97g P · 229g C · 74g F | ||||||
| 1 | Breakfast | Bagel with Tofu and Cucumber | 446 | 20g | 57g | 15g |
| 1 | Lunch | Scrambled Tofu Wrap | 501 | 31g | 39g | 25g |
| 1 | Afternoon snack | Vegan Banana Matcha Protein Smoothie | 342 | 14g | 42g | 13g |
| 1 | Dinner | Vegan Chickpea Flour Spinach Omelette | 683 | 32g | 91g | 21g |
| Day 2 — 1,972 kcal · 97g P · 229g C · 74g F | ||||||
| 2 | Breakfast | Bagel with Tofu and Cucumber | 446 | 20g | 57g | 15g |
| 2 | Lunch | Scrambled Tofu Wrap | 501 | 31g | 39g | 25g |
| 2 | Afternoon snack | Vegan Banana Matcha Protein Smoothie | 342 | 14g | 42g | 13g |
| 2 | Dinner | Vegan Chickpea Flour Spinach Omelette | 683 | 32g | 91g | 21g |
| Day 3 — 1,972 kcal · 97g P · 229g C · 74g F | ||||||
| 3 | Breakfast | Bagel with Tofu and Cucumber | 446 | 20g | 57g | 15g |
| 3 | Lunch | Scrambled Tofu Wrap | 501 | 31g | 39g | 25g |
| 3 | Afternoon snack | Vegan Banana Matcha Protein Smoothie | 342 | 14g | 42g | 13g |
| 3 | Dinner | Vegan Chickpea Flour Spinach Omelette | 683 | 32g | 91g | 21g |
| Day 4 — 1,790 kcal · 90g P · 184g C · 77g F | ||||||
| 4 | Breakfast | Savory Pancakes with Plant-Based Ham and Plant-Based Emmental | 499 | 24g | 65g | 16g |
| 4 | Lunch | Vegan Zucchini Fritters with Spinach | 499 | 10g | 13g | 45g |
| 4 | Afternoon snack | Chickpea Omelette with Hummus and Tomatoes | 293 | 15g | 36g | 10g |
| 4 | Dinner | Chili Sin Carne | 499 | 41g | 70g | 6g |
| Day 5 — 1,790 kcal · 90g P · 184g C · 77g F | ||||||
| 5 | Breakfast | Savory Pancakes with Plant-Based Ham and Plant-Based Emmental | 499 | 24g | 65g | 16g |
| 5 | Lunch | Vegan Zucchini Fritters with Spinach | 499 | 10g | 13g | 45g |
| 5 | Afternoon snack | Chickpea Omelette with Hummus and Tomatoes | 293 | 15g | 36g | 10g |
| 5 | Dinner | Chili Sin Carne | 499 | 41g | 70g | 6g |
| Day 6 — 1,810 kcal · 88g P · 205g C · 71g F | ||||||
| 6 | Breakfast | Savory Crêpes with Plant-Based Ham and Hummus | 496 | 28g | 43g | 24g |
| 6 | Lunch | Vegetarian Bean Sauté | 499 | 20g | 63g | 18g |
| 6 | Afternoon snack | Savory Madeleines with Vegan Ham and Vegan Emmental | 330 | 12g | 41g | 13g |
| 6 | Dinner | Vegan Chunks, Tomato, and Vegan Cheddar Sandwich with Cucumber Sticks | 485 | 28g | 58g | 16g |
| Day 7 — 1,810 kcal · 88g P · 205g C · 71g F | ||||||
| 7 | Breakfast | Savory Crêpes with Plant-Based Ham and Hummus | 496 | 28g | 43g | 24g |
| 7 | Lunch | Vegetarian Bean Sauté | 499 | 20g | 63g | 18g |
| 7 | Afternoon snack | Savory Madeleines with Vegan Ham and Vegan Emmental | 330 | 12g | 41g | 13g |
| 7 | Dinner | Vegan Chunks, Tomato, and Vegan Cheddar Sandwich with Cucumber Sticks | 485 | 28g | 58g | 16g |
| Weekly Average (per day) | 1,874 | 92g | 209g | 74g | ||
The plan repeats in three menu blocks across the week (days 1–3, 4–5, and 6–7), so the grocery list stays short. Every recipe and macro number here is pulled straight from Promealplan's dietitian-validated database.
Macro split (weekly average): ~20% protein, ~45% carbs, ~35% fat, averaging 1,874 kcal with 92g protein, 209g carbs, and 74g fat per day. All the protein comes from plant sources: tofu, chickpea flour, beans, and lentils. Coaches adjust portions to match each client's calorie target using Promealplan.
Hitting Macros on a 100% Plant-Based Plan
The number one challenge with vegan plans is protein. Plant sources contain less protein per calorie than animal sources, and they're often incomplete. But with the right combinations, a vegan plan can reach 1.6g of protein per kg of bodyweight without protein powder.
Combine proteins at every meal
Rice and beans, hummus and whole grain bread, tofu and quinoa: each combination covers the amino acids the other is missing. They don't need to be in the same meal (within the same day is enough), but pairing them at the same meal makes tracking easier and reassures clients who worry about getting "enough."
Prioritize soy and seitan for protein density
Tofu delivers 20g of protein per cup, tempeh 31g, seitan 25g per 3.5 oz. These are the most protein-dense foods in the plant world. Legumes (lentils, chickpeas) deliver 18g per cup cooked but with more carbs. Use a mix of both to balance macros.
Manage calorie density
Plant foods tend to be less calorie-dense. A vegan client trying to bulk at 2,500–3,000 kcal can struggle eating enough salads and soups. Add calorie-dense sources: peanut butter (190 kcal per 2 tbsp), avocado (240 kcal), hemp seeds (170 kcal per 3 tbsp), olive oil drizzled on meals.
Protein powder isn't mandatory
This plan hits 88–97g of protein at ~1,800 kcal without any protein powder. For higher targets (1.8–2.2g/kg), a pea or soy protein can help, but it doesn't replace whole foods. Optimize the meal plan first before adding supplements.
Customizing a Vegan Plan with Promealplan
Building a vegan plan manually takes time because every recipe needs individual verification: no hidden milk in the sauce, no honey in the dressing, no butter in the cooking. Promealplan automates this check across its database of 1,000+ recipes.
Strict vegan filter
Select the vegan filter and only 100% plant-based recipes appear. No manual ingredient checking. Honey, whey, gelatin, and all animal derivatives are automatically excluded.
Stacked restrictions
Vegan + gluten-free? Vegan + nut allergy? Vegan + soy-free? Stack the filters and Promealplan only shows recipes compatible with every restriction. Seitan (pure wheat gluten) is automatically excluded when the gluten-free filter is active.
Custom macro targets
Set the calorie target and protein/carb/fat split for each client. The plan adjusts portion sizes automatically. A vegan client cutting at 1,500 kcal and a vegan client bulking at 3,000 kcal get tailored plans from the same recipe base.
Frequently Asked Questions
Can a vegan meal plan hit 100+ grams of protein per day?
What's the difference between a vegetarian and a vegan meal plan?
What supplements are essential for vegan clients?
How do I handle clients who are vegan AND gluten-free?
Can I white-label this vegan template for my coaching brand?
Looking for more templates? Browse our complete collection of free meal plan templates covering weight loss, muscle gain, high-protein, vegetarian, and athletes.
Related Articles
Build Vegan Plans in Minutes, Not Hours
This template gives you the structure and the science. But every vegan client has different calorie targets, stacked restrictions (gluten-free, nut-free, soy-free), and needs fresh recipes every few weeks. Doing that manually with spreadsheets and ingredient cross-checking doesn't scale. Promealplan generates personalized, branded vegan plans from 1,000+ dietitian-crafted recipes, with complete protein combinations, grocery lists, and macro breakdowns handled for you.