6-Day Vegan Meal PlanMaintenance

100% plant-based with legumes, grains, and nuts paired for amino acid balance. 100% plant-based balanced nutrition.

  • 1,291kcal a day
  • 51 gprotein
  • 168 gcarbs
  • 45 gfat
  • 13recipes

Day 1

1,290 kcal · 46 g protein · 156 g carbs · 52 g fat

Oatmeal with Almond Milk

Breakfast

Oatmeal with Almond Milk

290 kcal · P 9 g · C 48 g · F 7 g · 8 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 tbsp maple syrup

Steps

  1. Simmer oats in almond milk 5 minutes.
  2. Sweeten and serve.
Quinoa Buddha Bowl

Lunch

Quinoa Buddha Bowl

440 kcal · P 14 g · C 58 g · F 16 g · 20 min

Recipe

Ingredients

  • 3/4 cup quinoa, cooked
  • 1/2 cup chickpeas
  • 1 cup roasted vegetables
  • 2 tbsp tahini dressing

Steps

  1. Layer quinoa, chickpeas, and vegetables.
  2. Drizzle with tahini.
Tofu with Vegetables

Dinner

Tofu with Vegetables

360 kcal · P 18 g · C 28 g · F 18 g · 20 min

Recipe

Ingredients

  • 6 oz firm tofu, cubed
  • 2 cups steamed or stir-fried vegetables
  • 2 tbsp soy sauce

Steps

  1. Pan-sear tofu until golden.
  2. Toss with vegetables and soy sauce.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 2

1,350 kcal · 52 g protein · 166 g carbs · 52 g fat

Avocado Tomato Toast

Breakfast

Avocado Tomato Toast

320 kcal · P 10 g · C 34 g · F 16 g · 8 min

Recipe

Ingredients

  • 2 slices whole-grain bread
  • 1/2 avocado, mashed
  • 1/2 cup cherry tomatoes, halved
  • 1 pinch salt and pepper

Steps

  1. Toast bread until golden.
  2. Spread avocado and top with tomatoes, salt, and pepper.
Edamame Quinoa Power Bowl

Lunch

Edamame Quinoa Power Bowl

420 kcal · P 20 g · C 48 g · F 16 g · 15 min

Recipe

Ingredients

  • 1 cup quinoa, cooked
  • 1 cup edamame
  • 1 cup roasted vegetables
  • 2 tbsp tahini

Steps

  1. Combine quinoa, edamame, and vegetables in bowls.
  2. Drizzle with tahini and serve.
Black Bean Tacos

Dinner

Black Bean Tacos

420 kcal · P 14 g · C 62 g · F 12 g · 20 min

Recipe

Ingredients

  • 1 can black beans, drained
  • 3 corn tortillas
  • 1/2 cup salsa and shredded lettuce

Steps

  1. Warm beans with spices.
  2. Fill tortillas with beans, salsa, and lettuce.
Hummus with Veggie Sticks

Snack

Hummus with Veggie Sticks

190 kcal · P 8 g · C 22 g · F 8 g · 10 min

Recipe

Ingredients

  • 1/2 cup hummus
  • 1 cup carrot and cucumber sticks

Steps

  1. Portion hummus into bowls.
  2. Serve with fresh vegetable sticks.

Day 3

1,300 kcal · 54 g protein · 184 g carbs · 38 g fat

Berry Oat Smoothie

Breakfast

Berry Oat Smoothie

310 kcal · P 12 g · C 52 g · F 8 g · 5 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup mixed berries
  • 1 cup milk of choice
  • 1 tbsp peanut butter

Steps

  1. Blend all ingredients until creamy.
  2. Add ice if desired.
Lentil Curry with Rice

Lunch

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Tofu Veggie Stir-Fry Bowl

Dinner

Tofu Veggie Stir-Fry Bowl

380 kcal · P 18 g · C 42 g · F 14 g · 20 min

Recipe

Ingredients

  • 8 oz firm tofu, cubed
  • 2 cups mixed stir-fry vegetables
  • 1 cup brown rice, cooked
  • 2 tbsp soy sauce

Steps

  1. Pan-sear tofu until golden.
  2. Stir-fry vegetables 4 minutes, add tofu and soy sauce.
  3. Serve over brown rice.
Hummus with Veggie Sticks

Snack

Hummus with Veggie Sticks

190 kcal · P 8 g · C 22 g · F 8 g · 10 min

Recipe

Ingredients

  • 1/2 cup hummus
  • 1 cup carrot and cucumber sticks

Steps

  1. Portion hummus into bowls.
  2. Serve with fresh vegetable sticks.

Day 4

1,300 kcal · 49 g protein · 152 g carbs · 53 g fat

Avocado Tomato Toast

Breakfast

Avocado Tomato Toast

320 kcal · P 10 g · C 34 g · F 16 g · 8 min

Recipe

Ingredients

  • 2 slices whole-grain bread
  • 1/2 avocado, mashed
  • 1/2 cup cherry tomatoes, halved
  • 1 pinch salt and pepper

Steps

  1. Toast bread until golden.
  2. Spread avocado and top with tomatoes, salt, and pepper.
Lentil Curry with Rice

Lunch

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Tofu with Vegetables

Dinner

Tofu with Vegetables

360 kcal · P 18 g · C 28 g · F 18 g · 20 min

Recipe

Ingredients

  • 6 oz firm tofu, cubed
  • 2 cups steamed or stir-fried vegetables
  • 2 tbsp soy sauce

Steps

  1. Pan-sear tofu until golden.
  2. Toss with vegetables and soy sauce.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 5

1,320 kcal · 57 g protein · 186 g carbs · 37 g fat

Green Protein Smoothie

Breakfast

Green Protein Smoothie

280 kcal · P 22 g · C 34 g · F 6 g · 5 min

Recipe

Ingredients

  • 1 cup spinach
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 cup almond milk

Steps

  1. Add all ingredients to a blender.
  2. Blend until smooth.
  3. Serve chilled.
Lentil Curry with Rice

Lunch

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Black Bean Tacos

Dinner

Black Bean Tacos

420 kcal · P 14 g · C 62 g · F 12 g · 20 min

Recipe

Ingredients

  • 1 can black beans, drained
  • 3 corn tortillas
  • 1/2 cup salsa and shredded lettuce

Steps

  1. Warm beans with spices.
  2. Fill tortillas with beans, salsa, and lettuce.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 6

1,185 kcal · 47 g protein · 163 g carbs · 37 g fat

Oatmeal with Almond Milk

Breakfast

Oatmeal with Almond Milk

290 kcal · P 9 g · C 48 g · F 7 g · 8 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 tbsp maple syrup

Steps

  1. Simmer oats in almond milk 5 minutes.
  2. Sweeten and serve.
Edamame Quinoa Power Bowl

Lunch

Edamame Quinoa Power Bowl

420 kcal · P 20 g · C 48 g · F 16 g · 15 min

Recipe

Ingredients

  • 1 cup quinoa, cooked
  • 1 cup edamame
  • 1 cup roasted vegetables
  • 2 tbsp tahini

Steps

  1. Combine quinoa, edamame, and vegetables in bowls.
  2. Drizzle with tahini and serve.
Tofu Veggie Stir-Fry Bowl

Dinner

Tofu Veggie Stir-Fry Bowl

380 kcal · P 18 g · C 42 g · F 14 g · 20 min

Recipe

Ingredients

  • 8 oz firm tofu, cubed
  • 2 cups mixed stir-fry vegetables
  • 1 cup brown rice, cooked
  • 2 tbsp soy sauce

Steps

  1. Pan-sear tofu until golden.
  2. Stir-fry vegetables 4 minutes, add tofu and soy sauce.
  3. Serve over brown rice.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the vegan meal plan?

About 1,291 calories a day on average, with 51 g protein, 168 g carbs and 45 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 6 days use 13 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the vegan plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.