2000 Calorie Vegan Muscle Gain Plan
A 100% plant-based 2,000-calorie plan optimized for muscle gain. Combining tofu, tempeh, seitan, legumes, and pea protein, it delivers 120g+ protein daily — proving you can build muscle without animal products.
Calories
1886
per day
Protein
110g
per day
Carbs
197g
per day
Fat
69g
per day
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Start your free trial7-Day Meal Plan
Monday
1960 cal · 146g P · 196g C · 58g FOvernight oats: oats (60g), pea protein, banana, PB, soy milk
Tofu scramble (180g firm tofu), Black beans, Rice (120g cooked), Salsa
Edamame (120g shelled), Apple
Seitan stir-fry (120g seitan), Brown rice (130g cooked), Broccoli, peppers
Pea protein shake, Almond butter (1 tbsp)
Tuesday
2040 cal · 114g P · 232g C · 68g FSmoothie: banana, spinach, pea protein, oats, soy milk, PB
Chickpea pasta (100g dry), Lentil bolognese, Nutritional yeast
Soy yogurt (150g), Granola (30g), Berries
Tempeh bowl (140g tempeh), Quinoa (120g cooked), Avocado (40g), Tahini
Trail mix (35g), Banana
Wednesday
1880 cal · 124g P · 186g C · 68g FTofu breakfast burrito: tofu, black beans, salsa, tortilla
Seitan sandwich: seitan (100g), whole grain bread, veggies, hummus
Pea protein shake, Mixed nuts (20g)
Red lentil dal (300ml), Basmati rice (140g cooked), Naan
Soy milk (250ml), Peanut butter (1 tbsp)
Thursday
1840 cal · 100g P · 184g C · 76g FChia pudding: chia (25g), soy milk, maple, hemp seeds (15g)
Tempeh tacos (120g tempeh), Corn tortillas (3), Guac, slaw, salsa
Hummus (4 tbsp), Pita, Veggies
Tofu and vegetable curry (160g tofu), Rice (130g cooked)
Pea protein shake, Banana
Friday
1820 cal · 106g P · 202g C · 56g FProtein pancakes: oats, pea protein, banana, soy milk
Buddha bowl: sweet potato, chickpeas, quinoa, kale, tahini
Edamame (100g), Rice cakes (2)
Seitan and vegetable stir-fry (130g seitan), Noodles (100g dry)
Soy yogurt (120g), Almonds (15g)
Saturday
1800 cal · 92g P · 170g C · 80g FAvocado toast (2 slices), Hemp seeds (15g), Cherry tomatoes
Lentil soup (350ml), Crusty bread (2 slices)
Pea protein shake, PB (1 tbsp)
BBQ tempeh (140g), Baked sweet potato, Coleslaw
Mixed nuts (30g), Dark chocolate (15g)
Sunday
1860 cal · 88g P · 212g C · 76g FSmoothie bowl: acai, banana, granola, PB, pea protein
Falafel plate: falafel (5), hummus, tabbouleh, pita
Soy milk latte, Banana
Tofu pad thai (160g tofu), Rice noodles, Peanuts, lime
Chia pudding (small)
Weekly Grocery List
Protein
- •Firm tofu (700g)
- •Tempeh (400g)
- •Seitan (350g)
- •Pea protein powder (large)
- •Chickpeas (3 cans)
- •Black beans (2 cans)
- •Red lentils
- •Green lentils
- •Edamame (320g)
- •Falafel mix
Produce
- •Bananas (7)
- •Berries (300g)
- •Apples (1)
- •Avocados (3)
- •Spinach
- •Kale
- •Broccoli
- •Sweet potatoes (3)
- •Bell peppers
- •Cherry tomatoes
- •Carrots
- •Cucumber
Grains
- •Oats (300g)
- •Brown rice
- •Basmati rice
- •Quinoa
- •Chickpea pasta
- •Rice noodles
- •Noodles
- •Whole grain bread
- •Corn tortillas
- •Pita
- •Naan
- •Rice cakes
- •Granola
Fats & Extras
- •Peanut butter
- •Almond butter
- •Almonds
- •Mixed nuts
- •Trail mix
- •Chia seeds
- •Hemp seeds
- •Tahini
- •Hummus
- •Nutritional yeast
- •Soy milk
- •Soy yogurt
- •Coconut milk
- •Olive oil
- •Dark chocolate
- •Maple syrup
- •Guacamole
Tips for Success
Seitan has 75g protein per 100g — it's the most protein-dense plant food. Use it as your primary muscle-building protein.
Combine multiple protein sources per meal: tofu + beans, tempeh + quinoa, seitan + rice.
Pea protein powder is the easiest way to close the protein gap — add it to oats, smoothies, and baking.
Soy is your best friend: tofu, tempeh, edamame, and soy milk all provide complete protein.
Creatine supplementation is especially beneficial for vegan athletes — your body gets none from food.
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Take the free quizCommon Questions
Can you build muscle on a vegan diet?
Yes. Multiple studies show plant-based athletes can build muscle as effectively as omnivores when protein intake is adequate (1.6-2.0g/kg). The key is eating enough total protein from varied sources.
Is plant protein as good as animal protein?
Individual plant proteins are lower in some amino acids, but combining sources (legumes + grains, tofu + rice) provides all essential amino acids. Soy and pea protein are the closest to animal protein in quality.
Do I need supplements as a vegan lifter?
B12 is essential. Also consider creatine (5g daily — huge benefit since you get none from food), vitamin D, omega-3 (algae-based), and zinc. A pea protein powder makes hitting protein targets much easier.