vegan meal plan with over 10g protein

In just a few clicks, generate your own vegan meal plan with over 10g 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 (1000cal, 34g protein, 120g net carbs, 33g fat, 25g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Apple, fruit juice
Zoodles with avocado sauce
Chunky canned soup (non-creamy), banana, simple mixed greens and tomato salad
Tue
Wed
Crispy tenders, banana, simple salad with tomatoes and carrots
Thu
Small toasted bagel with jelly
Strawberry apple spinach salad
Fri
Sat
Vegan bangers and cauliflower mash, fruit juice
Tomato soup, banana
Beverages
Water
3/4 cup(s) (178mL)
Fruits and Fruit Juices
Lemon juice
6 3/4 tbsp (101mL)
Avocados
2 1/4 avocado(s) (452g)
Banana
6 medium (7" to 7-7/8" long) (708g)
Fruit juice
29 1/3 fl oz (880mL)
Apples
5 1/4 medium (3" dia) (943g)
Strawberries
1 1/3 pint (476g)
Vegetables and Vegetable Products
Tomatoes
5 1/4 medium whole (2-3/5" dia) (642g)
Zucchini
2 1/4 large (727g)
Ketchup
3 tbsp (51g)
Carrots
3/4 medium (46g)
Romaine lettuce
1 1/2 hearts (750g)
Fresh spinach
8 cup(s) (240g)
Onion
1/2 small (35g)
Spices and Herbs
Fresh basil
2 1/4 cup leaves, whole (54g)
Fats and Oils
Salad dressing
1/3 cup (79mL)
Balsamic vinaigrette
1/3 cup (79mL)
Oil
1/2 tbsp (8mL)
Other
Mixed greens
3 cup (90g)
Meatless chik'n tenders
12 pieces (306g)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Nut and Seed Products
Almonds
1/3 cup, sliced (31g)
Baked Products
Bagel
1 1/2 small bagel (3" dia) (104g)
Sweets
Jelly
1 1/2 serving 1 tbsp (32g)
lunch prep - 3 days
1. Zoodles with avocado sauce
355 cals, 8p, 13c, 23f (per meal)
  • Water
    3/4 cup(s) (178mL)
  • Lemon juice
    6 3/4 tbsp (101mL)
  • Tomatoes, halved
    22 1/2 cherry tomatoes (383g)
  • Fresh basil
    2 1/4 cup leaves, whole (54g)
  • Zucchini
    2 1/4 large (727g)
  • Avocados, peeled and seed removed
    2 1/4 avocado(s) (452g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
    dinner 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. Banana
    115 cals, 1p, 24c, 0f (per meal)
  • ,
  • Banana
    1 medium (7" to 7-7/8" long) (118g)
  • 3. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    breakfast prep - 3 days
    1. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • 2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • ,
  • Fruit juice
    8 fl oz (240mL)
  • dinner prep - 3 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. Banana
    115 cals, 1p, 24c, 0f (per meal)
  • ,
  • Banana
    1 medium (7" to 7-7/8" long) (118g)
  • 3. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Tomatoes, diced
    1 1/2 medium whole (2-3/5" dia) (185g)
  • Carrots, sliced
    3/4 medium (46g)
  • Romaine lettuce, roughly chopped
    1 1/2 hearts (750g)
  • Recipe has been scaled from original by 0.75x. 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. Strawberry apple spinach salad
    445 cals, 9p, 44c, 20f (per meal)
  • Strawberries, chopped
    1 1/3 pint (476g)
  • Fresh spinach
    8 cup(s) (240g)
  • Almonds
    1/3 cup, sliced (31g)
  • Balsamic vinaigrette
    1/3 cup (80mL)
  • Apples, chopped
    2 2/3 small (2-3/4" dia) (397g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    Toss all ingredients together, except the vinaigrette.
    2
    Drizzle Vinaigrette over salad when serving.
    breakfast prep - 3 days
    1. Small toasted bagel with jelly
    125 cals, 4p, 25c, 1f (per meal)
  • ,
  • Bagel
    1/2 small bagel (3" dia) (35g)
  • Jelly
    1/2 serving 1 tbsp (11g)
  • 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 and jelly.
    3
    Enjoy.
    dinner prep - 1 days
    1. Tomato soup
    315 cals, 7p, 63c, 2f (per meal)
  • Condensed canned tomato soup
    1 1/2 can (10.5 oz) (447g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Banana
    115 cals, 1p, 24c, 0f (per meal)
  • Banana
    1 medium (7" to 7-7/8" long) (118g)
  • lunch prep - 1 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • Onion, thinly sliced
    1/2 small (35g)
  • Vegan sausage
    1 sausage (100g)
  • Oil
    1/2 tbsp (8mL)
  • Frozen cauliflower
    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.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • Fruit juice
    5 1/3 fl oz (160mL)
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