Macro Meal Plan for Home Chefs
Following the IIFYM lifestyle doesn’t mean you have to miss out on cooking delicious food. We wanted to demonstrate the versatility of a meal plan based on hitting your macro targets and provide you with inspiration for your own culinary adventures.
What’s more, it just happens to be a vegan macro meal plan! Don’t worry, there’s plenty of plant-based protein packed into these tasty dishes.
Who is This Macro Meal Plan For?
Our second macro meal plan of the series is for those of you who enjoy being in the kitchen. These dishes will take a little bit longer to cook and use a few more ingredients than the first meal plan we shared.
If you’re short on time, why not try our quick and easy plant-based macro meal plan for those on-the-go?
In similarity to our previously published meal plan, this one is targeted towards an average female but can be adapted without difficulty to suit other individuals and their precise fitness goals. The portion sizes can simply be increased or decreased to adjust macronutrient consumption. To make this easier to do, we recommend using My Fitness Pal to count your overall calories and macros.
Calorie and Macronutrient Targets
We’ve created this plant-based macro meal plan using our Macro Calculator based on the following data:
Weight: 124 pounds
Activity: Light exercise (1-3 days per week)
Daily calories needed to maintain weight: 1,800
Protein intake per day in grams (30%): 135
Carbohydrate intake per day in grams (45%): 203
Fat intake per day in grams (25%): 50
Delicious, Exciting, and Healthy Macro-Friendly Meals
We’ve tried our best to include lots of healthy ingredients to ensure that you are getting lots of great micronutrients as well as the three essential macros. However, if you are following a vegan macro diet then we recommend taking Veg1 supplements, which include nutrients that are difficult to get from plant-based sources.
Furthermore, if you’re new to the IIFYM lifestyle, it’s also a good idea to consult a dietitian or your doctor to make sure you are getting everything you need.
Meal 1 (Breakfast): Scrambled Tofu on Toast
392 calories - 29g protein/40g carbohydrate/15g fat
¼ cup chopped onion (sliced)
Pinch of salt
1 tsp rapeseed oil
3 ounces fresh closed cup mushrooms (chopped)
1 clove garlic (crushed)
7 ounces firm tofu (roughly mashed with a fork)
¼ cup tomatoes (roughly chopped)
1 cup spinach
2 tbsp nutritional yeast
1 piece of bread (toasted)
Salt and pepper to taste
- Heat the oil at low-medium heat in a medium frying pan.
- Add the onions and the pinch of salt and gently caramelize for 5-10 minutes, stirring to prevent them from burning.
- Remove the onions from the pan and set aside.
- Add the mushrooms to the same pan and turn up the heat to medium-high.
- Once they have reduced down and any liquid has evaporated, stir in the garlic and tofu and cook for 5 minutes.
- Meanwhile, if you haven’t already, pop the bread in the toaster on your desired setting.
- Add the tomatoes to the tofu and cook for a further 2 minutes.
- Remove the pan from the heat and immediately stir in the spinach and nutritional yeast.
- Serve the scrambled tofu on top of the toast, season to taste, and serve.
Snack 1: Chocolate and Peanut Protein Shake
377 calories - 54g protein/11g carbohydrate/17g fat
2 heaped tbsp Form Performance Protein Powder (Chocolate Peanut)
½ tbsp spirulina powder
300ml pea milk
1 tbsp peanut butter
- Shake, mix or blend everything together.
*Macro Snacks’ top tip* - add the protein and spirulina powders last to prevent them from sticking to the bottom of the blender/shaker/glass.
Snack 2: Macro Snacks’ Cheddar Cheese
140 calories - 11g protein/16g carbohydrate/4g fat
These deliciously crunchy chips are bursting full of cheddar cheese umami flavor! What’s more, they contain the perfect balance of macros to help you stay on track for your daily macro targets. Perfect for any macro meal plan!
Meal 2 (Lunch): Lentil and Chickpea Meatless Balls With Tomato Sauce and Sweet Potato Noodles
315 calories - 13g protein/43g carbohydrate/10g fat
½ medium sweet potato (spiralized)
2 spritzes of low-calorie cooking oil spray (optional)
1 tsp ground flaxseed
½ tbsp water
¼ cup red onion (roughly chopped)
1 ounce white mushrooms (roughly chopped)
½ tbsp soy sauce
¼ can chickpeas
¼ cup breadcrumbs (you can use gluten-free if you wish)
¼ can green lentils (cooked)
1 tbsp nutritional yeast
½ tsp thyme
½ tsp rosemary
½ tbsp olive oil
½ tsp salt
*½ tbsp flour (or gluten-free flour) and ½ tbsp water - if required*
¼ cup store-bought tomato sauce (Hunt’s is good)
- Preheat the oven to 350 degrees F and line a sheet pan with parchment paper.
- Mix the flaxseed with the water in a small dish and leave to rest while you cook the next step.
- Heat the olive oil over medium heat in a medium frying pan and add the mushrooms and onion.
- Cook for 5 minutes before adding the soy sauce and then cook for a further minute.
- Drain any excess liquid and leave to cool slightly before placing the mixture into a food processor.
- Add the rest of the ingredients, apart from the tomato sauce, into a food processor and pulse until there are only a few small bits of mushrooms and chickpeas left.
- Add the flour if the mix is too wet and the water if it is too dry to help the mixture hold together.
- Roll the mixture into 4 equal-sized balls and line them up on the sheet pan.
- Bake for 30 minutes, turning them over halfway through.
- While the meatless balls cook, place the spiralized sweet potato in a roasting pan, spritz them twice with the cooking oil spray, and roast in the oven alongside the meatless balls for 20-25 minutes.
- When your meatless balls and sweet potato are almost done, heat the tomato sauce in a saucepan for 5 minutes.
- To serve, place the meatless balls on top of the sweet potato noodles and pour over the tomato sauce.
Meal 3 (Dinner): Masoor Dal and Baked Rice With Peas
525 calories - 23g protein/91g carbohydrate/7g fat
½ cup long grain rice (thoroughly rinsed and soaked for 15 minutes)
½ cup green peas (fresh, defrosted, or canned)
Zest of half a lemon
½ tsp salt
½ tsp freshly ground black pepper
2 curry leaves (optional)
¾ cup of water
¼ cup red lentils (thoroughly rinsed)
⅔ cup of water
½ tbsp rapeseed oil
½ onion (sliced thinly)
½ tsp freshly ground black pepper
2 cloves garlic (crushed)
Small thumb-sized piece of ginger (peeled and grated)
¼ tsp hot chili powder
¼ tsp ground turmeric
¼ tsp ground coriander
¼ teaspoon asafoetida (optional)
½ tsp mustard
Pinch of salt
2 Roma (or similar) tomatoes (roughly chopped)
½ tbsp tomato paste
½ cup spinach
Salt & pepper to taste
- Preheat the oven to 390 degrees F.
- Mix together the first 6 ingredients and spread out across a small roasting tray or pyrex dish.
- Boil the ¾ cup of water and pour over the rice mixture.
- Place a sheet of parchment paper on top, cover the tray or dish with foil, and place in the oven for 25 minutes before removing it from the oven and leaving to rest covered for 10 minutes.
- While the rice is in the oven, add the lentils and ⅔ cup of water to a saucepan and bring to the boil over medium-high heat.
- Once boiling, reduce the heat slightly, cover the saucepan with a lid and simmer the lentils gently for 10-15 minutes undisturbed. Once cooked, remove from heat.
- While the lentils are cooking, heat the oil in another saucepan over medium heat and add the onion, clove, and black pepper.
- Cook gently for at least 8-10 minutes and stir to prevent burning, the long cooking time will help to release the flavor.
- Add ginger and garlic and cook for another 4 minutes.
- Stir in the chili powder, turmeric, coriander, asafoetida, mustard, and salt and fry for a further minute.
- Add the tomatoes and tomato paste, stir, cover the pan with a lid, and simmer for 6-8 minutes until the tomatoes have softened.
- Spoon the lentils into the tomato and onion mixture using a draining spoon and gradually add the remaining water until you reach your desired consistency.
- Replace the lid and continue cooking gently for 10 minutes more.
- Remove from the heat, stir in the spinach and season to taste.
- Serve with the cooked rice