1300 calorie high protein vegan meal plan
In just a few clicks, generate your own 1300 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 (1325cals, 126g protein, 119g net carbs, 27g fat 28g fiber per day) cannot be customized.
Day 1
1375cals, 128g protein, 132g net carbs, 21g fat 35g fiber per day
1/2 bagel(s) (130cal, 4p, 19c, 4f)
2 links (75cal, 9p, 2c, 3f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 serving(s) (353cal, 18p, 41c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1375cals, 116g protein, 135g net carbs, 29g fat 24g fiber per day
1/2 bagel(s) (130cal, 4p, 19c, 4f)
2 links (75cal, 9p, 2c, 3f)
1 serving(s) (353cal, 18p, 41c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1300cals, 122g protein, 118g net carbs, 28g fat 20g fiber per day
1/2 bagel(s) (130cal, 4p, 19c, 4f)
2 links (75cal, 9p, 2c, 3f)
3 cake(s) (104cal, 2p, 21c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1325cals, 141g protein, 110g net carbs, 23g fat 32g fiber per day
1/2 serving(s) (139cal, 9p, 19c, 1f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 cake(s) (104cal, 2p, 21c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1350cals, 135g protein, 109g net carbs, 26g fat 37g fiber per day
1 serving(s) (202cal, 10p, 25c, 4f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 serving(s) (369cal, 18p, 39c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1350cals, 123g protein, 119g net carbs, 30g fat 29g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 serving(s) (369cal, 18p, 39c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1275cals, 118g protein, 114g net carbs, 29g fat 18g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (142cal, 10p, 17c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (52 items)
Fruits and Fruit Juices
Peach
2 medium (2-2/3" dia) (300g)
Orange
3 orange (462g)
Banana
1/2 medium (7" to 7-7/8" long) (59g)
Other
Baked chips, any flavor
16 crips (37g)
Vegan breakfast sausage links
6 links (135g)
Dairy-free cream cheese
2 1/4 tbsp (34g)
Lentil pasta
2 2/3 oz (76g)
Nutritional yeast
1/4 tbsp (1g)
Mixed greens
4 1/2 cup (135g)
Italian seasoning
1/4 tbsp (3g)
Soy milk, unsweetened
1/2 cup (120mL)
Teriyaki sauce
4 tbsp (60mL)
Vegan chik'n strips
1 1/4 oz (35g)
Baked Products
Bagel
1 1/2 small bagel (3" dia) (104g)
Naan bread
1 piece (90g)
Soups, Sauces, and Gravies
Pasta sauce
1/6 jar (24 oz) (112g)
Vegetable broth
4 1/2 cup(s) (mL)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Beverages
Water
23 1/2 cup(s) (5593mL)
Protein powder
22 1/2 scoop (1/3 cup ea) (698g)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Almond milk, unsweetened
1 1/2 cup (360mL)
Vegetables and Vegetable Products
Kale leaves
3 3/4 cup, chopped (150g)
Garlic
4 1/4 clove(s) (13g)
Fresh spinach
1 1/2 cup(s) (45g)
Frozen mixed veggies
3/4 lbs (335g)
Raw celery
1/4 stalk, large (11"-12" long) (16g)
Carrots
4 1/3 medium (262g)
Onion
2/3 medium (2-1/2" dia) (73g)
Tomato paste
1/2 tbsp (8g)
Potatoes
1/2 medium (2+-1/4" to 3-1/4" dia.) (107g)
Tomatoes
4 tbsp cherry tomatoes (37g)
Bell pepper
1/4 medium (30g)
Fats and Oils
Oil
1 1/2 oz (46mL)
Salad dressing
1/4 cup (68mL)
Spices and Herbs
Crushed red pepper
3 dash (1g)
Salt
1 1/2 dash (1g)
Ground coriander
4 dash (1g)
Ground cumin
1/2 tbsp (3g)
Black pepper
1/2 dash, ground (0g)
Legumes and Legume Products
White beans, canned
1 1/4 can(s) (549g)
Tempeh
2 oz (57g)
Lentils, raw
10 tbsp (120g)
Vegetarian burger crumbles
1 1/2 cup (150g)
Chickpeas, canned
1 can (448g)
Red lentils, raw
4 tbsp (48g)
Soy sauce
1 1/4 tsp (6mL)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
Walnuts
4 tbsp, shelled (25g)
Snacks
Rice cakes, any flavor
6 cake (54g)
Pretzels, hard, salted
2 oz (57g)
Cereal Grains and Pasta
Brown rice
3 tbsp (34g)
snack prep - 2 days
1. Baked chips
81cal, 1p, 14c, 2f (per meal)
8 crips (19g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 3 days
1. Small toasted bagel with vegan cream cheese
130cal, 4p, 19c, 4f (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 cream cheese.
3
Enjoy.
2. Vegan breakfast sausage links
75cal, 9p, 2c, 3f (per meal)
6 links (135g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
lunch prep - 1 days
1. Lentil pasta
337cal, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Stewed beans & greens
353cal, 18p, 41c, 8f (per meal)
2 cup, chopped (80g)
1 tbsp (15mL)
2 clove(s) (6g)
2 dash (0g)
1 can(s) (439g)
1 1/2 cup(s) (mL)
1
Heat oil in a pot over medium heat.
2
Add the garlic and cook until fragrant, about 1 minute.
3
Stir in the crushed red pepper and a pinch of salt and pepper. Cook for 30 seconds.
4
Add the kale and saute until slightly wilted.
5
Stir in the white beans and vegetable broth.
6
Cover and simmer for 10 minutes. (For a thicker stew, leave the pot uncovered.)
7
Serve.
lunch prep - 2 days
1. Tomato soup
211cal, 4p, 42c, 1f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Rice cake
104cal, 2p, 21c, 1f (per meal)
3 cake (27g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Basic tempeh
148cal, 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. Lentils
174cal, 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.
breakfast prep - 2 days
1. Green protein shake
131cal, 14p, 14c, 1f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 orange (77g)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
dinner prep - 1 days
1. Vegan crumbles
219cal, 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. Sauteed Kale
91cal, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Lentil and veggie soup
139cal, 9p, 20c, 1f (per meal)
6 tbsp (51g)
1/4 clove(s) (1g)
1/4 tbsp (1g)
4 tbsp, chopped (10g)
1/2 cup(s) (mL)
2 tbsp (24g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
3. Lentils
174cal, 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.
lunch prep - 1 days
1. Tuscan white bean soup
202cal, 10p, 25c, 4f (per meal)
1/2 cup(s) (15g)
1 cup(s) (mL)
1 dash (0g)
1/4 tbsp (3g)
1/4 can(s) (110g)
1/4 stalk, large (11"-12" long) (16g)
1/4 large (18g)
1 clove(s) (3g)
1/4 tbsp (4mL)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add the onion and garlic and fry for about 5 minutes until softened. Add the carrots and celery and cook another 8-10 minutes, stirring occasionally.
2
Add the broth, white beans, Italian seasoning, crushed red pepper, and some salt/pepper to taste to the pot and bring to a simmer. Reduce heat to low and simmer, covered, for 15 minutes.
3
Stir in spinach and cook until wilted, about 2 minutes.
4
Serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 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.
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.
dinner prep - 2 days
1. Teriyaki chickpea stir fry
369cal, 18p, 39c, 9f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
breakfast prep - 2 days
lunch prep - 2 days
1. Red lentil soup
201cal, 8p, 26c, 5f (per meal)
1/2 tbsp (8mL)
4 dash (1g)
1/2 tbsp (8g)
1/2 tbsp (3g)
1 1/2 cup(s) (mL)
1 clove(s) (3g)
1/2 large (36g)
1/2 medium (2-1/2" dia) (55g)
1/2 medium (2+-1/4" to 3-1/4" dia.) (107g)
4 tbsp (48g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a saucepan over medium heat.
2
Add the onion, carrot, garlic, and a pinch of salt and pepper. Cook for 5-7 minutes, until the onion has softened.
3
Stir in the vegetable broth, lentils, potato, cumin, tomato paste, and coriander. Bring to a boil, then reduce to a simmer. Cover and cook for 20-25 minutes, or until the lentils and potatoes are tender.
4
Season with salt and pepper to taste, and serve.
dinner prep - 1 days
1. Chik'n stir fry
143cal, 10p, 17c, 3f (per meal)
1 1/4 oz (35g)
1/2 small (5-1/2" long) (25g)
1 1/4 tsp (6mL)
1/6 cup(s) (44mL)
1/4 medium (30g)
1 1/2 tbsp (18g)
Recipe has been scaled from original by 0.13x. 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. Brown rice
57cal, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash, ground (0g)
1/6 cup(s) (39mL)
1/2 dash (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
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.