1000 calorie high protein vegan meal plan
In just a few clicks, generate your own 1000 calorie high protein vegan meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1000cal, 99g protein, 72g net carbs, 28g fat, 18g fiber per day) cannot be customized.
Day 1
975cal, 107g protein, 62g net carbs, 29g fat, 12g fiber
1 2/3 serving(s) (183cal, 5p, 36c, 1f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1/2 serving(s) (166cal, 12p, 8c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1000cal, 91g protein, 96g net carbs, 17g fat, 24g fiber
1 2/3 serving(s) (183cal, 5p, 36c, 1f)
1/2 can(s) (124cal, 9p, 12c, 3f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1/2 serving(s) (262cal, 13p, 25c, 8f)
1 cup(s) (55cal, 1p, 5c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1050cal, 96g protein, 74g net carbs, 31g fat, 19g fiber
1/2 bagel(s) (95cal, 4p, 18c, 1f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (113cal, 4p, 14c, 2f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1 roll (77cal, 3p, 13c, 1f)
1/2 serving(s) (196cal, 10p, 12c, 11f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1000cal, 92g protein, 86g net carbs, 24g fat, 16g fiber
1/2 bagel(s) (95cal, 4p, 18c, 1f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/2 serving(s) (139cal, 9p, 19c, 1f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (196cal, 10p, 12c, 11f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1025cal, 108g protein, 54g net carbs, 30g fat, 23g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1 cup(s) (146cal, 19p, 3c, 4f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1000cal, 101g protein, 58g net carbs, 31g fat, 19g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1 serving(s) (157cal, 11p, 4c, 11f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 cup(s) (146cal, 19p, 3c, 4f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1050cal, 98g protein, 75g net carbs, 33g fat, 13g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1 serving(s) (157cal, 11p, 4c, 11f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (47 items)
Beverages
Water
1 gallon (4186mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Vegetables and Vegetable Products
Fresh cilantro
1/2 tbsp, chopped (2g)
Onion
5/6 medium (2-1/2" dia) (88g)
Garlic
1 1/2 clove(s) (5g)
Carrots
8 1/4 medium (506g)
Kale leaves
2 1/4 cup, chopped (90g)
Zucchini
1 medium (196g)
Cabbage
1 1/2 cup, shredded (105g)
Frozen mixed veggies
6 tbsp (51g)
Frozen broccoli
3 cup (273g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Ketchup
1 tbsp (17g)
Fats and Oils
Oil
1 oz (33mL)
Salad dressing
1 tbsp (15mL)
Olive oil
1 tbsp (15mL)
Fruits and Fruit Juices
Lime juice
2 1/2 tsp (13mL)
Spices and Herbs
Crushed red pepper
3/4 dash (0g)
Black pepper
1 1/2 dash (0g)
Salt
1/3 tsp (1g)
Cajun seasoning
1 tsp (2g)
Legumes and Legume Products
Soy sauce
3/4 oz (17mL)
Vegetarian burger crumbles
3/4 package (12 oz) (257g)
Chickpeas, canned
1/4 can (112g)
Peanut butter
1 1/2 oz (43g)
Roasted peanuts
1 tbsp (9g)
Firm tofu
14 oz (397g)
Lentils, raw
2 tbsp (24g)
Other
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Vegan butter
3/4 tbsp (11g)
Chickpea pasta
1 oz (28g)
Nutritional yeast
1/8 oz (2g)
Soy milk, unsweetened
2 1/2 cup (600mL)
Sesame oil
1 tsp (5mL)
Veggie burger patty
2 patty (142g)
Vegan chik'n nuggets
4 nuggets (86g)
Snacks
Pretzels, hard, salted
3 1/3 oz (95g)
Rice cakes, any flavor
1 cakes (9g)
Large granola bar
3 bar (111g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Pasta sauce
1/2 cup (130g)
Vegetable broth
1/2 cup(s) (mL)
Baked Products
Roll
1 pan, dinner, or small roll (2" square, 2" high) (28g)
Bagel
1 small bagel (3" dia) (69g)
Naan bread
1/2 piece (45g)
Cereal Grains and Pasta
Quinoa, uncooked
2 tbsp (21g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Carrot & grounds stir fry
165 cals, 12p, 8c, 7f (per meal)
1/2 tbsp, chopped (1g)
1 tsp (5mL)
1/2 tsp (3mL)
2/3 dash (0g)
1 tsp (5mL)
1/2 tbsp (8mL)
1/6 large (25g)
1/3 clove(s) (1g)
2 oz (57g)
2/3 large (48g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1/2 small (35g)
1 sausage (100g)
1/2 tbsp (8mL)
3/4 cup (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
breakfast prep - 2 days
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Vegan chickpea & chickpea pasta
260 cals, 13p, 25c, 8f (per meal)
1/4 tbsp (4g)
1/4 medium (2-1/2" dia) (28g)
1 oz (28g)
1/4 can (112g)
1 clove(s) (3g)
1/4 tbsp (4mL)
4 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Zoodles marinara
115 cals, 4p, 14c, 2f (per meal)
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
dinner prep - 2 days
1. Crunchy Asian tofu salad
195 cals, 10p, 12c, 11f (per meal)
1 1/2 cup, shredded (105g)
2 tsp (10mL)
2 tsp (10mL)
1 tbsp (9g)
2 tsp (11g)
1/2 medium (31g)
2 tbsp (21g)
1 tsp (5mL)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to its package instructions. Set aside.
2
In a small bowl, make the sauce by whisking together the peanut butter, soy sauce, lime juice, and some salt to taste. Add a splash of water if necessary to make it less thick. Set aside.
3
Wrap tofu in some paper towels and press gently to remove any extra water. Cube the tofu.
4
Heat sesame oil to a skillet over medium-low heat and add the tofu cubes. Fry for about 5-7 minutes, flipping occasionally, until the tofu is golden and crisp on the outside. Remove from heat and set aside.
5
Toss the cabbage, quinoa, carrots, peanuts and tofu in a bowl. Drizzle with the peanut dressing. Serve.
2. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
breakfast prep - 2 days
1. Small toasted bagel with 'butter'
95 cals, 4p, 18c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
2. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Lentil and veggie soup
140 cals, 9p, 20c, 1f (per meal)
2 tbsp (24g)
1/2 cup(s) (mL)
4 tbsp, chopped (10g)
1/4 tbsp (1g)
1/4 clove(s) (1g)
6 tbsp (51g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
breakfast prep - 3 days
dinner prep - 2 days
1. Vegan crumbles
145 cals, 19p, 3c, 4f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Sauteed Kale
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 2 days
1. Cajun tofu
155 cals, 11p, 4c, 11f (per meal)
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
dinner prep - 1 days
1. Chik'n nuggets
220 cals, 12p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.