A vegan meal plan with enough protein, built for your week
Going vegan, or just eating more plants, raises the same questions every week: is there enough protein, what about B12 and iron, and what do I cook on Wednesday? This prompt gets your todo.is agent to plan seven days of plant-based meals with protein counted per day and a shopping list that doesn't waste half a bag of lentils.
The prompt
- Plan 7 days of vegan meals for [WHO IS EATING]: breakfast, lunch, dinner and a snack. Aim for about [PROTEIN TARGET] of protein a day from a mix of legumes, tofu, tempeh, seitan, nuts and whole grains. Avoid [ALLERGIES OR DISLIKES]. My weekly food budget is [BUDGET]. Show protein and calories per day, and mark which meals give iron, calcium and omega-3. Reuse ingredients across the week and plan one batch-cook on Sunday. Give me a PDF with the plan and recipes, plus a grocery list grouped by store section, and email it to me.
What to change
- [WHO IS EATING]: E.g. "me", "2 adults", or "2 adults and a teenager". Ages and activity help with portions.
- [PROTEIN TARGET]: E.g. "80 g". A common rule of thumb is 1 to 1.2 g per kg of body weight, more if you lift.
- [ALLERGIES OR DISLIKES]: E.g. "soy", "gluten (no seitan)", "coconut". Write "nothing" if none.
- [BUDGET]: Amount and currency, e.g. "$70". Dried beans and lentils keep it cheap.
Example result
- Vegan week: 1 adult, about 85 g protein a day
- No coconut · budget about $70 · values are estimates
- Sunday batch-cook (75 minutes)
- • A big pot of red lentil dal (4 portions)
- • Baked marinated tofu, 2 blocks
- • 1 kg cooked brown rice and a tray of roasted sweet potato and chickpeas
- Monday (88 g protein)
- • Breakfast: Overnight oats with soy milk, chia, peanut butter and banana (22 g)
- • Lunch: Dal with brown rice and spinach (21 g) · iron
- • Snack: Roasted chickpeas (8 g)
- • Dinner: Tofu stir-fry with broccoli, bok choy and soba noodles (37 g) · calcium if your tofu is calcium-set
- Tuesday (84 g)
- • Breakfast: Tofu scramble with turmeric, peppers and whole grain toast (26 g)
- • Lunch: Sweet potato and chickpea bowl with tahini dressing (19 g) · calcium
- • Snack: Walnuts and an orange (5 g) · omega-3
- • Dinner: Black bean chili with quinoa (34 g) · iron
- Wednesday (91 g)
- • Breakfast: Soy yogurt with hemp seeds and berries (18 g) · omega-3
- • Lunch: Leftover chili in a wrap (24 g)
- • Snack: Edamame, 1 cup (17 g)
- • Dinner: Tempeh tacos with red cabbage slaw (32 g)
- Thursday to Saturday
- • Seitan and vegetable curry, lentil bolognese with whole wheat pasta, peanut noodle salad, chickpea "tuna" sandwiches, and a weekend bean burger night
- Nutrients to watch on a vegan diet
- • B12: not reliably found in plant foods. Most vegans take a supplement or use fortified foods; ask your doctor what suits you.
- • Iron: pair beans and lentils with vitamin C (peppers, citrus) to absorb more
- • Calcium: calcium-set tofu, fortified plant milk, tahini, kale
- • Omega-3: walnuts, ground flaxseed, chia and hemp seeds
- Grocery list (excerpt)
- Pantry: red lentils 500 g · black beans 2 cans · chickpeas 3 cans · quinoa · brown rice · soba
- Fridge: firm tofu 3 blocks · tempeh 1 · soy yogurt · fortified soy milk 2 L
How to do it with todo.is
- Copy the prompt and add who is eating, your protein target, allergies and budget.
- Send it to your todo.is agent on WhatsApp or Telegram, or paste it on the Today screen.
- You get a PDF with seven days of vegan meals, recipes, nutrient notes and a grocery list.
- Ask for changes in plain words, like "no tempeh, I can't find it here", or make it a weekly to-do every Saturday.
Tips for a better result
- If you're new to vegan eating, ask for familiar dishes made vegan (chili, curry, bolognese) before trying seitan or tempeh.
- Dried lentils and beans are the cheapest protein. Ask for a plan that uses them at least four times a week.
- Say if you're avoiding soy: your agent will lean on seitan, lentils, peas and pea-protein milk instead.
- Attach a photo of your pantry and ask your agent to plan around what's already there.
vegan meal plan: FAQ
- Can you get enough protein on a vegan diet? Yes, most people can by eating legumes, soy foods, seitan, nuts, seeds and whole grains through the day. Eating a mix of sources also covers all the essential amino acids.
- Do vegans need supplements? Vitamin B12 is the one most experts recommend for vegans, and some people also need vitamin D, iodine or omega-3. Ask your doctor or a registered dietitian what you need.
- Is a vegan meal plan good for weight loss? It can be, because many plant foods are filling and high in fiber. Add a calorie target to the prompt and your agent will size portions to it.
- Can I get the plan as an Excel file instead? Yes. Ask for Excel (.xlsx) and the plan, recipes and grocery list come on separate sheets.
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