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 (1000cals, 102g protein, 79g net carbs, 22g fat 17g fiber per day) cannot be customized.
Day 1
950cals, 100g protein, 69g net carbs, 24g fat 16g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 serving(s) (264cal, 18p, 12c, 13f)
1/2 serving(s) (181cal, 5p, 26c, 5f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1000cals, 101g protein, 95g net carbs, 17g fat 16g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 burger (275cal, 11p, 41c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1000cals, 93g protein, 108g net carbs, 14g fat 19g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 serving(s) (162cal, 6p, 20c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1000cals, 102g protein, 84g net carbs, 20g fat 19g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 serving(s) (162cal, 6p, 20c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
8 oz (226cal, 22p, 5c, 12f)
1/2 serving(s) (58cal, 1p, 10c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
975cals, 115g protein, 52g net carbs, 27g fat 14g fiber per day
1/2 serving(s) (84cal, 13p, 2c, 2f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
8 oz (226cal, 22p, 5c, 12f)
1/2 serving(s) (58cal, 1p, 10c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1000cals, 100g protein, 72g net carbs, 27g fat 19g fiber per day
1/2 serving(s) (84cal, 13p, 2c, 2f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 tender(s) (114cal, 8p, 10c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 sweet potato(es) (296cal, 14p, 28c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1000cals, 100g protein, 72g net carbs, 27g fat 19g fiber per day
1/2 serving(s) (84cal, 13p, 2c, 2f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 tender(s) (114cal, 8p, 10c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 sweet potato(es) (296cal, 14p, 28c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (50 items)
Beverages
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Almond milk, unsweetened
2 cup (439mL)
Water
22 cup(s) (5197mL)
Fruits and Fruit Juices
Grapes
2 cup (184g)
Fruit juice
17 1/3 fl oz (520mL)
Lemon juice
1/2 tbsp (8mL)
Lime juice
1/2 tbsp (8mL)
Apples
2 1/3 medium (3" dia) (420g)
Vegetables and Vegetable Products
Garlic
3/8 clove(s) (1g)
Onion
1/6 medium (2-1/2" dia) (21g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (7g)
Broccoli
3/4 cup chopped (68g)
Carrots
4 1/4 medium (259g)
Bell pepper
3/4 medium (89g)
Brussels sprouts
2 oz (57g)
Ketchup
2 tbsp (34g)
Shallots
1 clove(s) (57g)
Frozen corn kernels
1/2 cup (68g)
Potatoes
7 oz (197g)
Fresh ginger
1 slices (1" dia) (2g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
Nut and Seed Products
Coconut milk, canned
1 1/2 tbsp (22mL)
Sesame seeds
1 tbsp (9g)
Roasted cashews
4 tbsp, halves and whole (34g)
Legumes and Legume Products
Kidney beans
1/8 can (56g)
Extra firm tofu
21 3/4 oz (616g)
White beans, canned
1/2 cup (131g)
Lentils, raw
1/3 cup (64g)
Soy sauce
1/2 cup (120mL)
Tempeh
4 oz (113g)
Fats and Oils
Olive oil
1/2 tbsp (8mL)
Oil
1 oz (27mL)
Spices and Herbs
Black pepper
2 dash, ground (1g)
Salt
1/3 tsp (2g)
Chili powder
2 dash (1g)
Other
Veggie burger patty
1 patty (71g)
Mixed greens
1 oz (28g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
1 tsp (1g)
Sub roll(s)
1 roll(s) (85g)
Protein powder, chocolate
1 1/2 scoop (1/3 cup ea) (47g)
Italian seasoning
2 dash (1g)
Vegan sausage
1/2 sausage (50g)
Chipotle peppers in adobo sauce, canned
1 pepper(s) (28g)
Meatless chik'n tenders
4 pieces (102g)
Baked Products
Hamburger buns
1 bun(s) (51g)
Soups, Sauces, and Gravies
Pasta sauce
4 tbsp (65g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Sweets
Cocoa powder
1/2 tbsp (3g)
breakfast prep - 2 days
1. Protein shake (almond milk)
105cal, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Belizean rice & beans
181cal, 5p, 26c, 5f (per meal)
3/8 clove(s) (1g)
1/8 medium (2-1/2" dia) (7g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (7g)
2 tbsp (23g)
1/8 cup(s) (22mL)
1 1/2 tbsp (23mL)
1/8 can (56g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
lunch prep - 1 days
1. Roasted tofu & veggies
264cal, 18p, 12c, 13f (per meal)
1/2 tbsp (8mL)
4 tbsp chopped (23g)
3/4 medium (46g)
1/8 medium (2-1/2" dia) (14g)
1/4 medium (30g)
2 oz (57g)
1/2 block (162g)
2 dash, ground (1g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
lunch prep - 1 days
1. Veggie burger
275cal, 11p, 41c, 5f (per meal)
1 patty (71g)
1 oz (28g)
1 tbsp (17g)
1 bun(s) (51g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
dinner prep - 2 days
1. Vegan meatball sub
234cal, 14p, 27c, 6f (per meal)
2 meatball(s) (60g)
2 tbsp (33g)
4 dash (1g)
1/2 roll(s) (43g)
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.
breakfast prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 2 days
1. White bean succotash
162cal, 6p, 20c, 4f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/2 clove(s) (28g)
1/2 medium (60g)
1/2 cup (131g)
1/2 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat about 1/4 of the oil in a skillet over medium heat. Add the corn, shallot, and a pinch of salt, and cook until softened, about 2-4 minutes.
2
Transfer the corn mixture to a medium bowl and stir in the white beans, bell pepper, remaining oil, and lemon juice. Season with salt and pepper to taste, and serve.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 2 days
1. Baked tofu
226cal, 22p, 5c, 12f (per meal)
1/2 cup (120mL)
1 tbsp (9g)
1 slices (1" dia) (2g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Homemade mashed potatoes (dairy-free)
58cal, 2p, 10c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the almond milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
84cal, 13p, 2c, 2f (per meal)
1/2 scoop (1/3 cup ea) (16g)
4 dash (1g)
4 tbsp (60mL)
1/2 cup(s) (119mL)
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
27cal, 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.
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
240cal, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
dinner prep - 2 days
1. Chipotle tempeh sweet potatoes
296cal, 14p, 28c, 10f (per meal)
2 dash (1g)
1/2 tbsp (8mL)
1/4 large (3-1/4" dia) (56g)
1 sweetpotato, 5" long (210g)
1 tbsp (15mL)
4 oz (113g)
1 pepper(s) (28g)
1/2 clove(s) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Place the sweet potatoes on a baking sheet and rub with just half of the oil, chili powder, and some salt and pepper. Place them cut-side down on the baking sheet and roast for 30-40 minutes, until soft and golden.
3
Meanwhile, heat the remaining oil in a skillet over medium-high heat. Add the shallots, crumbled tempeh, chipotle peppers, as much of the adobo sauce as you like, and some salt and pepper. Cook, stirring occasionally, until the shallots and tempeh are golden, about 8-10 minutes. Cover and set aside to keep warm.
4
When the sweet potatoes are nearly done, chop the apple and toss it with lime juice in a small bowl.
5
Transfer the sweet potatoes, cut side up, to a serving dish. Top with the chipotle tempeh and a sprinkle of the apple salad. Serve.
lunch prep - 2 days
1. Crispy chik'n tenders
114cal, 8p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
