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A $95 vegan Walmart meal plan with 130g of protein a day

Here is a full sample week for 1 person, built for everyday healthy eating at Walmart (vegan): about 129g of protein and 2056 kcal a day per person, with an estimated shopping total of $84.19 for 25 items.

Prices are estimates for Walmart in the US (USD), based on typical pack sizes and prices in October 2026. They are not live store prices. In the app you can tap any price to set your own.

Make this week mine (free preview)

The 7-day plan

The shopping list with estimated prices

Whole packs, the way you actually pay at the till. Assumes you already have soy sauce.

All 9 recipes in this week

Raw or dry amounts per person, for the first day each recipe appears. Portions are resized day by day so every day lands on the protein target.

Peanut butter banana oat bowl (40g protein, 683 kcal, 10 min)

Rolled oats 40g, Unsweetened soy milk 400g, Peanut butter 20g, Bananas 120g, Shelled edamame (frozen) 145g

1. Simmer oats in soy milk over medium heat for 5 minutes, stirring often.
2. Spoon into a bowl, top with sliced banana and a swirl of peanut butter.
3. Serve with shelled edamame (frozen) on the side for extra protein.

Red lentil and spinach dal (34g protein, 614 kcal, 25 min)

Red lentils (dry) 110g, Canned diced tomatoes 120g, Onions 60g, Baby spinach 50g, White rice (dry) 45g

1. Soften the onion with curry powder.
2. Add lentils, tomatoes and 2 cups of water, simmer 18 minutes.
3. Stir in spinach and serve over rice.

Tempeh stir-fry with broccoli (56g protein, 842 kcal, 20 min)

Tempeh 200g, Broccoli 200g, White rice (dry) 100g, Bell peppers 75g, Soy sauce 20g

1. Cook rice in water over medium heat for 15 minutes.
2. Fry sliced tempeh in olive oil over high heat 4 minutes, add broccoli and peppers 4 minutes, finish with soy sauce.

Tofu scramble with toast (36g protein, 515 kcal, 15 min)

Extra-firm tofu 125g, Baby spinach 40g, Onions 50g, Whole wheat bread 120g, Soy sauce 10g

1. Crumble tofu into a pan with olive oil over medium heat, cook 8 minutes.
2. Add diced onion and spinach, season with soy sauce, cook 3 minutes more. Serve with toasted bread.

Black bean and tofu burrito bowl (47g protein, 757 kcal, 20 min)

White rice (dry) 65g, Canned black beans (drained) 125g, Extra-firm tofu 190g, Salsa 65g, Avocados 70g

1. Cook rice in water over medium heat for 15 minutes.
2. Pan-fry cubed tofu in olive oil over high heat 5 minutes, then warm beans. Assemble with salsa and sliced avocado.

Lentil marinara pasta (42g protein, 730 kcal, 20 min)

Pasta (dry) 70g, Red lentils (dry) 110g, Marinara sauce 120g, Mushrooms 100g, Baby spinach 40g

1. Cook pasta in salted water over high heat for 10 minutes, drain.
2. Simmer lentils in water 12 minutes, stir in marinara, mushrooms and spinach, toss with pasta.

Red lentil and tomato soup (42g protein, 624 kcal, 20 min)

Red lentils (dry) 110g, Canned diced tomatoes 200g, Onions 60g, Carrots 80g, Unsweetened soy milk 400g

1. Sauté diced onion and carrots in olive oil over medium heat for 5 minutes.
2. Add lentils, tomatoes and 600ml water, simmer 15 minutes, then stir in soy milk.

Edamame and tofu fried rice (64g protein, 905 kcal, 20 min)

Shelled edamame (frozen) 180g, Extra-firm tofu 180g, White rice (dry) 95g, Mixed vegetables (frozen) 120g, Soy sauce 15g

1. Fry cubed tofu in olive oil over high heat 5 minutes.
2. Add cooked rice, edamame and mixed vegetables, stir fry 5 minutes, season with soy sauce.

Chickpea and lentil curry with potatoes (41g protein, 724 kcal, 20 min)

Canned chickpeas (drained) 110g, Red lentils (dry) 110g, Potatoes 145g, Canned diced tomatoes 200g, Onions 60g

1. Sauté onion and diced potato in olive oil over medium heat for 5 minutes.
2. Add lentils, tomatoes, chickpeas and 300ml water, simmer covered 15 minutes with curry spices.

Day 1 totals: 130g protein, 2139 kcal, 305g carbs, 53g fat.

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