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
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, 54g protein, 82g net carbs, 41g fat, 19g fiber per day) cannot be customized.
Day 1
1000cal, 58g protein, 83g net carbs, 38g fat, 23g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
975cal, 78g protein, 62g net carbs, 41g fat, 12g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
4 oz seitan (297cal, 32p, 19c, 10f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 3
1000cal, 70g protein, 92g net carbs, 31g fat, 17g fiber
1/2 serving(s) (172cal, 11p, 4c, 9f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
4 oz seitan (297cal, 32p, 19c, 10f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 serving(s) (285cal, 21p, 34c, 5f)
2 serving(s) (141cal, 3p, 15c, 6f)
Day 4
950cal, 43g protein, 106g net carbs, 32g fat, 17g fiber
2 lettuce wrap(s) (176cal, 12p, 13c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (223cal, 10p, 31c, 4f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (71cal, 2p, 7c, 3f)
Day 5
1000cal, 46g protein, 89g net carbs, 43g fat, 20g fiber
1 serving(s) (482cal, 18p, 40c, 25f)
2 oz tempeh (217cal, 16p, 7c, 11f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
Day 6
1025cal, 41g protein, 75g net carbs, 53g fat, 20g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (176cal, 6p, 19c, 7f)
1 serving(s) (71cal, 2p, 7c, 3f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 oz tempeh (217cal, 16p, 7c, 11f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
Day 7
1000cal, 42g protein, 68g net carbs, 51g fat, 23g fiber
1 cake(s) (240cal, 8p, 12c, 17f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (176cal, 6p, 19c, 7f)
1 serving(s) (71cal, 2p, 7c, 3f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
Grocery List (54 items)
Beverages
Almond milk, unsweetened
1 cup(s) (271mL)
Protein powder
3/4 scoop (1/3 cup ea) (23g)
Water
1 cup (269mL)
Nut and Seed Products
Chia seeds
3 tbsp (43g)
Coconut milk, canned
1/2 cup (134mL)
Almonds
1/3 cup, whole (48g)
Other
Cacao powder
1 1/2 tbsp (9g)
Teriyaki sauce
4 tbsp (60mL)
Vegan chik'n strips
2 1/2 oz (71g)
Coleslaw mix
1/2 cup (45g)
Curry paste
2 tsp (10g)
Nutritional yeast
1/2 tbsp (2g)
Vegan cheese, shredded
1/2 cup (56g)
Mixed greens
1/2 cup (15g)
Soy milk, unsweetened
2 cup (480mL)
Fruits and Fruit Juices
Avocados
1 1/2 slices (38g)
Fruit juice
32 fl oz (960mL)
Grapes
1 cup (92g)
Lemon juice
1/2 tbsp (8mL)
Legumes and Legume Products
Vegetarian burger crumbles
2 oz (57g)
Soy sauce
3/4 oz (17mL)
Tempeh
6 oz (170g)
Dry kidney beans
1 1/3 oz (38g)
Hummus
5 tbsp (75g)
Lentils, raw
1/3 cup (64g)
Peanut butter
1/4 lbs (96g)
Vegetables and Vegetable Products
Sweet potatoes
1 sweetpotato, 5" long (210g)
Garlic
3 1/4 clove(s) (10g)
Tomatoes
6 medium whole (2-3/5" dia) (739g)
Onion
3/8 medium (2-1/2" dia) (45g)
Green pepper
2 tbsp, chopped (19g)
Cucumber
3 1/2 cucumber (8-1/4") (1016g)
Carrots
1 1/2 small (5-1/2" long) (75g)
Bell pepper
1/2 large (78g)
Purple onions
1 medium (2-1/2" dia) (101g)
Romaine lettuce
3/8 head (262g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (5g)
Mushrooms
1 1/2 oz (43g)
Zucchini
1 1/2 medium (294g)
Spices and Herbs
Garlic powder
1 dash (0g)
Black pepper
2 dash, ground (1g)
Salt
2 dash (2g)
Rosemary
2 dash (0g)
Fats and Oils
Oil
1 oz (30mL)
Olive oil
2 tbsp (31mL)
Salad dressing
6 tbsp (91mL)
Cereal Grains and Pasta
Seitan
1 lbs (454g)
Brown rice
3 tbsp (36g)
Long-grain white rice
4 tsp (15g)
Soups, Sauces, and Gravies
Barbecue sauce
1 tbsp (17g)
Pasta sauce
3/4 cup (195g)
Snacks
High-protein granola bar
1 bar (40g)
Rice cakes
2 cakes (18g)
Baked Products
Bread
1/4 lbs (128g)
breakfast prep - 3 days
1. Chocolate avocado vegan chia pudding
170 cals, 11p, 4c, 10f (per meal)
1 cup(s) (270mL)
3 tbsp (43g)
1 1/2 tbsp (9g)
1 1/2 slices (38g)
3/4 scoop (1/3 cup ea) (23g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
lunch prep - 1 days
1. Garlic crumbles stuffed sweet potatoes
300 cals, 14p, 38c, 6f (per meal)
2 oz (57g)
1 sweetpotato, 5" long (210g)
1 dash (0g)
1/2 clove(s) (2g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
dinner prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 1/2 clove(s) (8g)
2 tbsp, chopped (19g)
1/2 lbs (227g)
2 dash, ground (1g)
1 tbsp (15mL)
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 tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch 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.
2. Cucumber slices
45 cals, 2p, 8c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Chik'n stir fry
285 cals, 21p, 34c, 5f (per meal)
2 1/2 oz (71g)
1 small (5-1/2" long) (50g)
3/8 cup(s) (89mL)
2 1/2 tsp (12mL)
1/2 medium (60g)
3 tbsp (36g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
175 cals, 12p, 13c, 7f (per meal)
2 leaf inner (12g)
2 oz (57g)
1 tbsp (17g)
1/2 cup (45g)
1/4 tsp (1mL)
1/4 small (19g)
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. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
dinner prep - 1 days
1. Belizean rice and beans
225 cals, 10p, 31c, 4f (per meal)
1/4 clove(s) (1g)
1/8 medium (2-1/2" dia) (5g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (5g)
1/8 tsp (0mL)
1/3 dash (0g)
1/6 dash, ground (0g)
4 tsp (15g)
1 tbsp (15mL)
1/8 cup(s) (15mL)
1 1/3 oz (38g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Place kidney beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.
2
Transfer beans to a stockpot and add enough water to cover; bring to a boil. Add garlic to beans, reduce heat to low, and simmer until beans are tender, about 1 hour. Mix onion, red bell pepper, vegetable oil, salt, and black pepper into beans.
3
Cook and stir rice in a saucepan over low heat until toasted and fragrant, about 3 minutes. Add coconut milk, water, and kidney beans; bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 30 to 40 minutes.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (1g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
dinner prep - 2 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Tossed salad
60 cals, 2p, 5c, 2f (per meal)
1/8 medium (2-1/2" dia) (7g)
1/8 cucumber (8-1/4") (19g)
1/4 hearts (125g)
1/4 small (5-1/2" long) (13g)
1/4 small whole (2-2/5" dia) (23g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
breakfast prep - 2 days
1. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
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.
lunch prep - 2 days
1. Rosemary mushroom vegan cheese sandwich
175 cals, 6p, 19c, 7f (per meal)
4 tbsp (28g)
1 slice(s) (32g)
3/4 oz (21g)
4 tbsp (8g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the vegan cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
3. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 1 days
1. Zoodles marinara
170 cals, 7p, 21c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
