vegan meal plan with over 100g protein
In just a few clicks, generate your own vegan meal plan with over 100g protein 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 (1200cal, 109g protein, 88g net carbs, 36g fat, 21g fiber per day) cannot be customized.
Day 1
1175cal, 103g protein, 90g net carbs, 29g fat, 32g fiber
2 bar(s) (238cal, 5p, 30c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 oz (148cal, 12p, 4c, 8f)
1/3 cup rice, cooked (74cal, 1p, 16c, 0f)
1 serving(s) (159cal, 7p, 5c, 8f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1175cal, 117g protein, 66g net carbs, 42g fat, 20g fiber
2 bar(s) (238cal, 5p, 30c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 skewers (233cal, 19p, 5c, 14f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1225cal, 105g protein, 86g net carbs, 40g fat, 24g fiber
2 bar(s) (238cal, 5p, 30c, 10f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3/4 serving(s) (218cal, 15p, 18c, 6f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1175cal, 110g protein, 68g net carbs, 42g fat, 23g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3/4 serving(s) (218cal, 15p, 18c, 6f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1225cal, 114g protein, 77g net carbs, 44g fat, 15g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (130cal, 5p, 16c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1225cal, 111g protein, 104g net carbs, 33g fat, 17g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (130cal, 5p, 16c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1200cal, 101g protein, 125g net carbs, 25g fat, 17g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (49 items)
Beverages
Water
19 cup(s) (4477mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Soups, Sauces, and Gravies
Pasta sauce
1/8 jar (24 oz) (84g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
1/4 cup(s) (mL)
Barbecue sauce
2 tbsp (35g)
Other
Lentil pasta
2 oz (57g)
Mixed greens
7 1/2 cup (225g)
Skewer(s)
2 skewer(s) (2g)
Vegan chik'n strips
2 2/3 oz (76g)
Sesame oil
1 tsp (5mL)
Vegan butter
1 tbsp (14g)
Cereal Grains and Pasta
Long-grain white rice
3 tbsp (36g)
Spices and Herbs
Salt
2 1/2 g (3g)
Black pepper
1/2 g (0g)
Ground cumin
2 dash (1g)
Chili powder
2 dash (1g)
Cajun seasoning
4 dash (1g)
Vegetables and Vegetable Products
Collard greens
1/2 lbs (227g)
Garlic
2 1/4 clove(s) (7g)
Tomatoes
7 medium whole (2-3/5" dia) (863g)
Fresh ginger
4 1/2 g (5g)
Canned stewed tomatoes
1/4 can (~14.5 oz) (101g)
Onion
1/4 medium (2-1/2" dia) (28g)
Bell pepper
1/2 medium (60g)
Broccoli
1/2 cup chopped (46g)
Frozen corn kernels
1 1/3 cup (181g)
Fats and Oils
Oil
1 oz (28mL)
Salad dressing
1/2 cup (113mL)
Cooking spray
1/2 spray(s) , about 1/3 second each (0g)
Legumes and Legume Products
Tempeh
2 oz (57g)
Peanut butter
5 tsp (27g)
Vegetarian burger crumbles
2/3 package (12 oz) (235g)
Kidney beans
1/4 can (112g)
Lentils, raw
6 tbsp (72g)
Firm tofu
1/2 lbs (255g)
Soy sauce
2/3 cup (161mL)
Extra firm tofu
1 1/3 lbs (605g)
Snacks
Small granola bar
6 bar (150g)
High-protein granola bar
2 bar (80g)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Canned pineapple
1/2 cup, chunks (91g)
Fruit juice
20 fl oz (600mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Banana
1/2 medium (7" to 7-7/8" long) (59g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Sesame seeds
4 tsp (12g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Bread
1 slice (32g)
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
lunch prep - 1 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. White rice
75 cals, 2p, 16c, 0f (per meal)
1 3/4 tbsp (21g)
1/4 cup(s) (53mL)
1 dash (1g)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.11x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Chik'n satay with peanut sauce
235 cals, 19p, 5c, 14f (per meal)
2 skewer(s) (2g)
1/3 inch (2.5cm) cube (2g)
2 2/3 oz (76g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tsp (11g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (39mL)
2/3 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
1 1/2 cup (150g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Vegan chili con 'carne'
220 cals, 15p, 19c, 6f (per meal)
1/2 tbsp (8mL)
3/4 clove(s) (2g)
1/4 can (112g)
2 tbsp (24g)
1/4 package (12 oz) (85g)
1/4 can (~14.5 oz) (101g)
2 dash (1g)
2 dash (1g)
1/4 cup(s) (mL)
1/4 medium (2-1/2" dia) (28g)
1/2 medium (60g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Bbq tofu & pineapple bowl
130 cals, 5p, 16c, 5f (per meal)
1/4 tbsp (4mL)
2 tbsp (35g)
1/2 cup, chunks (91g)
4 oz (113g)
1/2 cup chopped (46g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
lunch prep - 2 days
1. Baked tofu
300 cals, 30p, 7c, 16f (per meal)
2/3 cup (160mL)
1 1/3 lbs (605g)
1 1/3 slices (1" dia) (3g)
4 tsp (12g)
Recipe has been scaled from original by 0.67x. 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. Vegan buttered corn
95 cals, 3p, 17c, 1f (per meal)
1 dash (0g)
1 dash (0g)
1/2 tbsp (7g)
1 1/3 cup (181g)
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
breakfast prep - 2 days
1. Medium toasted bagel with 'butter'
145 cals, 6p, 27c, 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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
245 cals, 8p, 27c, 10f (per meal)
1 slice (32g)
1/2 medium (7" to 7-7/8" long) (59g)
1 tbsp (16g)
1/2 spray(s) , about 1/3 second each (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
dinner prep - 1 days
1. Cajun tofu
155 cals, 11p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.