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

Generate 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: Sample plan

This sample plan (1200cal, 111g protein, 76g net carbs, 43g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Higher-calorie breakfast cereal w/ protein almond milk, grapes
Vegan bangers and cauliflower mash, simple mixed greens and tomato salad
Garlic pepper seitan, roasted brussels sprouts
Tue
Wed
Thu
Chunky canned soup (non-creamy), simple mixed greens and tomato salad
Baked tofu, corn
Fri
Protein shake (almond milk), peach, applesauce
Sat
Crispy tenders, simple mixed greens and tomato salad, roasted brussels sprouts
Zucchini noodle curry bowl with tofu
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Beverages
Water
3/4 gallon (2880mL)
Protein powder
14 1/3 scoop (1/3 cup ea) (444g)
Almond milk
2 1/3 cup (559mL)
Fats and Oils
Olive oil
2 oz (60mL)
Oil
1 3/4 tbsp (26mL)
Salad dressing
13 1/2 tbsp (203mL)
Vegetables and Vegetable Products
Onion
1 1/4 medium (2-1/2" dia) (145g)
Garlic
2 1/2 clove(s) (8g)
Green pepper
2 tbsp, chopped (19g)
Brussels sprouts
1 lb (454g)
Tomatoes
2 1/4 cup cherry tomatoes (335g)
Frozen corn kernels
1 1/3 cup (181g)
Fresh ginger
1 slices (1" dia) (2g)
Zucchini
1/2 large (162g)
Cauliflower
1/4 head small (4" dia.) (66g)
Ketchup
1 tbsp (17g)
Cereal Grains and Pasta
Seitan
8 oz (227g)
Spices and Herbs
Black pepper
1/2 tsp, ground (1g)
Salt
5 dash (4g)
Other
Vegan sausage
3 sausage (300g)
Frozen cauliflower
2 1/4 cup (255g)
Mixed greens
13 1/2 cup (405g)
Curry sauce
1/2 cup (142g)
Meatless chik'n tenders
4 pieces (102g)
Fruits and Fruit Juices
Grapes
2 2/3 cup (245g)
Applesauce
2 to-go container (~4 oz) (244g)
Peach
2 medium (2-2/3" dia) (300g)
Breakfast Cereals
Higher-calorie breakfast cereal
2 2/3 serving (128g)
Legumes and Legume Products
Extra firm tofu
16 oz (454g)
Soy sauce
1/2 cup (120mL)
Firm tofu
1/4 package (16 oz) (113g)
Nut and Seed Products
Sesame seeds
1 tbsp (9g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
protein prep - 6 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
  • ,
  • Water
    2 cup(s) (474mL)
  • Protein powder
    2 scoop (1/3 cup ea) (62g)
  • dinner prep - 3 days
    1. Garlic pepper seitan
    230 cals, 20p, 11c, 11f (per meal)
  • Olive oil
    2 tbsp (30mL)
  • Onion
    4 tbsp, chopped (40g)
  • Garlic, minced
    2 1/2 clove(s) (8g)
  • Green pepper
    2 tbsp, chopped (19g)
  • Seitan, chicken style
    8 oz (227g)
  • Black pepper
    2 dash, ground (1g)
  • Water
    1 tbsp (15mL)
  • Salt
    1 dash (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
    5
    Cook, stirring until thickened, and serve immediately.
    2. Roasted brussels sprouts
    120 cals, 4p, 6c, 7f (per meal)
  • Brussels sprouts
    3/4 lb (340g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Salt
    3 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    lunch prep - 3 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • ,
  • Onion, thinly sliced
    1 1/2 small (105g)
  • Vegan sausage
    3 sausage (300g)
  • Oil
    1 1/2 tbsp (23mL)
  • Frozen cauliflower
    2 1/4 cup (255g)
  • Recipe has been scaled from original by 1.5x. 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.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Mixed greens
    4 1/2 cup (135g)
  • Tomatoes
    3/4 cup cherry tomatoes (112g)
  • 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 - 4 days
    1. Higher-calorie breakfast cereal w/ protein almond milk
    185 cals, 12p, 23c, 3f (per meal)
  • Almond milk
    1/3 cup (80mL)
  • Higher-calorie breakfast cereal
    2/3 serving (32g)
  • Protein powder
    1/3 scoop (1/3 cup ea) (10g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    2. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    2 2/3 cup (245g)
  • dinner prep - 2 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    16 oz (454g)
  • Fresh ginger, peeled and grated
    1 slices (1" dia) (2g)
  • Sesame seeds
    1 tbsp (9g)
  • Soy sauce
    1/2 cup (120mL)
  • 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. Corn
    90 cals, 3p, 17c, 1f (per meal)
  • Frozen corn kernels
    1 1/3 cup (181g)
  • 1
    Prepare according to instructions on package.
    lunch prep - 2 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    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.
    2. Simple mixed greens and tomato salad
    190 cals, 4p, 13c, 12f (per meal)
  • Salad dressing
    1/2 cup (113mL)
  • Mixed greens
    7 1/2 cup (225g)
  • Tomatoes
    1 1/4 cup cherry tomatoes (186g)
  • Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    breakfast prep - 2 days
    1. Protein shake (almond milk)
    105 cals, 14p, 3c, 4f (per meal)
  • Almond milk
    1/2 cup (120mL)
  • Protein powder
    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
    Mix until well-combined.
    2
    Serve.
    2. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • 3. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    dinner prep - 1 days
    1. Zucchini noodle curry bowl with tofu
    315 cals, 14p, 17c, 18f (per meal)
  • Zucchini
    1/2 large (162g)
  • Curry sauce
    1/2 cup (142g)
  • Firm tofu, drained, rinsed, and patted dry
    1/4 package (16 oz) (113g)
  • Oil
    1/4 tbsp (4mL)
  • Cauliflower, cut into chunks
    1/4 head small (4" dia.) (66g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
    2
    Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
    3
    Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
    4
    Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
    lunch prep - 1 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1 1/2 tbsp (23mL)
  • Mixed greens
    1 1/2 cup (45g)
  • Tomatoes
    4 tbsp cherry tomatoes (37g)
  • 1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    3. Roasted brussels sprouts
    120 cals, 4p, 6c, 7f (per meal)
  • Brussels sprouts
    1/4 lb (113g)
  • Olive oil
    1/2 tbsp (8mL)
  • Salt
    1 dash (1g)
  • Black pepper
    2/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
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