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, 102g protein, 63g net carbs, 30g fat, 19g fiber per day) cannot be customized.
Day 1
1000cal, 101g protein, 41g net carbs, 40g fat, 20g fiber
1/2 serving(s) (176cal, 8p, 6c, 12f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1050cal, 115g protein, 52g net carbs, 32g fat, 22g fiber
1/2 serving(s) (277cal, 17p, 14c, 12f)
4 oz seitan (297cal, 32p, 19c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1000cal, 119g protein, 67g net carbs, 22g fat, 15g fiber
1/2 serving(s) (84cal, 13p, 2c, 2f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (93cal, 5p, 11c, 2f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (98cal, 4p, 7c, 3f)
4 oz seitan (297cal, 32p, 19c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
975cal, 92g protein, 80g net carbs, 28g fat, 12g fiber
1/2 serving(s) (84cal, 13p, 2c, 2f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/2 serving(s) (149cal, 3p, 15c, 8f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 cup(s) (101cal, 4p, 4c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
950cal, 96g protein, 55g net carbs, 32g fat, 14g fiber
1/2 serving(s) (84cal, 13p, 2c, 2f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/2 serving(s) (149cal, 3p, 15c, 8f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 cup(s) (101cal, 4p, 4c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1050cal, 94g protein, 74g net carbs, 30g fat, 25g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1050cal, 94g protein, 74g net carbs, 30g fat, 25g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (98cal, 4p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (52 items)
Beverages
Water
19 cup(s) (4503mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Almond milk, unsweetened
3 cup (674mL)
Fats and Oils
Oil
1 oz (28mL)
Salad dressing
10 1/4 tbsp (154mL)
Olive oil
3/4 tbsp (11mL)
Other
Nutritional yeast
2 tsp (3g)
Mixed greens
7 cup (210g)
Teriyaki sauce
4 tbsp (60mL)
Italian seasoning
1/2 dash (0g)
Protein powder, chocolate
1 1/2 scoop (1/3 cup ea) (47g)
Vegan cheese, shredded
2 tbsp (14g)
Sub roll(s)
1 roll(s) (85g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Guacamole, store-bought
4 tbsp (62g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (226g)
Grapes
1 cup (92g)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (307g)
Fresh spinach
2 1/4 cup(s) (68g)
Onion
1/3 medium (2-1/2" dia) (36g)
Mushrooms
1/2 cup, pieces or slices (35g)
Garlic
2 clove(s) (6g)
Carrots
3 3/4 medium (229g)
Romaine lettuce
1 1/2 hearts (750g)
Broccoli
4 tbsp chopped (23g)
Kale leaves
1 cup, chopped (40g)
Cereal Grains and Pasta
Seitan
2/3 lbs (312g)
Quinoa, uncooked
2 tsp (7g)
Uncooked dry pasta
2 oz (57g)
Soups, Sauces, and Gravies
Salsa verde
1/2 tbsp (8g)
Salsa
1 1/2 tbsp (27g)
Vegetable broth
1/2 cup(s) (mL)
Pizza sauce
2 tbsp (32g)
Pasta sauce
1/4 jar (24 oz) (149g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Spices and Herbs
Ground cumin
4 dash (1g)
Taco seasoning mix
1/2 tbsp (4g)
Rosemary
1/4 dash (0g)
Paprika
1/4 tbsp (2g)
Salt
1/2 dash (0g)
Black pepper
1/2 dash (0g)
Fresh thyme
1 dash (0g)
Legumes and Legume Products
Black beans
1 tbsp (15g)
Firm tofu
3 1/4 oz (92g)
Refried beans
3/4 cup (182g)
Tempeh
2 oz (57g)
Lentils, raw
2 tsp (8g)
White beans, canned
1/4 can(s) (110g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Baked Products
Bread
1/4 lbs (128g)
Naan bread
1 piece (90g)
Sweets
Cocoa powder
1/2 tbsp (3g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 1 days
1. Salsa verde tofu salad
175 cals, 8p, 6c, 12f (per meal)
1/4 roma tomato (20g)
1/2 tbsp (8g)
4 dash (1g)
1 tbsp (15g)
1 tbsp (7g)
1 slices (25g)
3/4 cup (23g)
1/2 tsp (3mL)
1/2 slice(s) (42g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
breakfast prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 1 days
1. Tempeh taco salad bowl
275 cals, 17p, 14c, 12f (per meal)
1/4 tsp (1mL)
4 tbsp (61g)
1 1/2 tbsp (27g)
4 tbsp (8g)
1/4 avocado(s) (50g)
1/2 tbsp (4g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
dinner prep - 2 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
lunch prep - 1 days
1. Mushroom quinoa lentil soup (vegan)
95 cals, 5p, 11c, 2f (per meal)
1/4 dash (0g)
1/2 dash (0g)
1/4 dash (0g)
1/8 small (9g)
2 tsp (8g)
2 tsp (7g)
1/2 cup, pieces or slices (35g)
1 tbsp (15mL)
1/2 cup(s) (mL)
3/8 clove(s) (1g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan over medium heat, saute onions and garlic in oil until soft, a few minutes.
2
Add in mushrooms and spices and stir, cooking for a minute or two.
3
Add all remaining ingredients and bring to a simmer. Cook uncovered for about 20-25 minutes or until quinoa and lentils are soft. Serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
85 cals, 13p, 2c, 2f (per meal)
4 dash (1g)
1/2 cup(s) (119mL)
4 tbsp (60mL)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Carrot sticks
25 cals, 1p, 4c, 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.
dinner prep - 2 days
1. Flatbread broccoli pizza (dairy-free)
150 cals, 3p, 15c, 8f (per meal)
1/2 piece (45g)
3/4 tbsp (11mL)
1/2 dash (0g)
1/2 dash (0g)
1 1/2 clove(s) (5g)
2 tbsp (32g)
4 tbsp chopped (23g)
2 tbsp (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and vegan cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Bean & tofu goulash
220 cals, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 can(s) (110g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
1/2 roll(s) (43g)
4 dash (1g)
2 tbsp (33g)
2 meatball(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Southwest avocado toast
195 cals, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.