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 (1325cal, 123g protein, 101g net carbs, 38g fat, 23g fiber per day) cannot be customized.
Day 1
1325cal, 120g protein, 99g net carbs, 40g fat, 20g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 skewers (233cal, 19p, 5c, 14f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1375cal, 117g protein, 121g net carbs, 32g fat, 32g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 serving(s) (338cal, 13p, 42c, 6f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 skewers (233cal, 19p, 5c, 14f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1350cal, 117g protein, 114g net carbs, 32g fat, 32g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 serving(s) (338cal, 13p, 42c, 6f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1375cal, 128g protein, 112g net carbs, 33g fat, 26g fiber
1 bagel(s) (191cal, 7p, 35c, 2f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1300cal, 128g protein, 110g net carbs, 30g fat, 19g fiber
1 bagel(s) (191cal, 7p, 35c, 2f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/2 serving(s) (221cal, 11p, 33c, 4f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
3 oz (183cal, 23p, 10c, 6f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
2/3 cup(s) (72cal, 2p, 3c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1350cal, 130g protein, 73g net carbs, 51g fat, 17g fiber
1/2 bagel(s) (197cal, 6p, 30c, 5f)
1 links (38cal, 5p, 1c, 2f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 oz (183cal, 23p, 10c, 6f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
2/3 cup(s) (72cal, 2p, 3c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1300cal, 119g protein, 78g net carbs, 49g fat, 18g fiber
1/2 bagel(s) (197cal, 6p, 30c, 5f)
1 links (38cal, 5p, 1c, 2f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1/2 serving(s) (211cal, 17p, 14c, 9f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (54 items)
Vegetables and Vegetable Products
Kale leaves
2 1/3 bunch (397g)
Fresh ginger
2/3 inch (2.5cm) cube (3g)
Tomatoes
2 medium whole (2-3/5" dia) (227g)
Zucchini
6 medium (1176g)
Raw celery
5 stalk, medium (7-1/2" - 8" long) (200g)
Ketchup
2 1/2 tbsp (43g)
Frozen corn kernels
2/3 cup (91g)
Broccoli
1 1/3 cup chopped (121g)
Frozen broccoli
1/8 package (36g)
Garlic
1 1/4 clove(s) (4g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Purple onions
1/8 medium (2-1/2" dia) (7g)
Romaine lettuce
1/4 hearts (125g)
Carrots
1/4 small (5-1/2" long) (13g)
Fruits and Fruit Juices
Lemon
1 small (58g)
Avocados
1 avocado(s) (201g)
Lime juice
1 tbsp (15mL)
Clementines
5 fruit (370g)
Nectarine
2 medium (2-1/2" dia) (284g)
Fruit juice
16 fl oz (480mL)
Blackberries
2 1/4 cup (324g)
Other
Skewer(s)
4 skewer(s) (4g)
Vegan chik'n strips
1/3 lbs (151g)
Sesame oil
2 tsp (10mL)
Vegan butter
1 3/4 tbsp (25g)
Soy milk, unsweetened
3 cup (679mL)
Vegan chik'n nuggets
10 nuggets (215g)
Veggie burger patty
2 patty (142g)
Nutritional yeast
2 tsp (3g)
Dairy-free cream cheese
2 tbsp (30g)
Italian seasoning
2 dash (1g)
Vegan breakfast sausage links
2 links (45g)
Sriracha chili sauce
3/4 tbsp (11g)
Legumes and Legume Products
Peanut butter
1/3 cup (85g)
Firm tofu
13 oz (368g)
Lentils, raw
2 3/4 tbsp (32g)
Soy sauce
1/2 oz (13mL)
Beverages
Water
22 cup(s) (5174mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Almond milk, unsweetened
1 tbsp (14mL)
Baked Products
Bagel
4 medium bagel (3-1/2" to 4" dia) (401g)
Bread crumbs
4 tsp (9g)
Fats and Oils
Oil
1 1/2 oz (42mL)
Olive oil
4 tsp (20mL)
Salad dressing
1/2 tbsp (7mL)
Spices and Herbs
Salt
1/4 oz (8g)
Basil, dried
2 dash, ground (0g)
Garlic powder
2 dash (1g)
Ground coriander
1 dash (0g)
Ground cumin
1 dash (0g)
Black pepper
1/4 dash, ground (0g)
Soups, Sauces, and Gravies
Pasta sauce
3 cup (780g)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Uncooked dry pasta
1 1/2 oz (43g)
dinner prep - 2 days
1. Chik'n satay with peanut sauce
235 cals, 19p, 5c, 14f (per meal)
4 skewer(s) (4g)
2/3 inch (2.5cm) cube (3g)
1/3 lbs (151g)
2 tsp (10mL)
1 tbsp (15mL)
4 tsp (21g)
Recipe has been scaled from original by 0.67x. 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 kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 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.
snack prep - 2 days
1. 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.
3. 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 - 1 days
1. Basic tofu
170 cals, 9p, 2c, 14f (per meal)
1
Slice tofu 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
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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 - 2 days
1. Zoodles marinara
340 cals, 13p, 42c, 6f (per meal)
Recipe has been scaled from original by 3x. 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.
snack prep - 3 days
1. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Blackberries
50 cals, 2p, 5c, 1f (per meal)
2 1/4 cup (324g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Chik'n nuggets
275 cals, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Small toasted bagel with 'butter'
190 cals, 7p, 35c, 2f (per meal)
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
2. Celery sticks
5 cals, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Roasted broccoli with nutritional yeast
70 cals, 2p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
220 cals, 11p, 33c, 4f (per meal)
1 1/2 oz (43g)
1/8 package (16 oz) (57g)
1/8 package (36g)
1/4 clove(s) (1g)
1/8 dash (0g)
1 tbsp (15mL)
2 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
breakfast prep - 2 days
1. Cucumber & vegan cream cheese bagels
195 cals, 6p, 30c, 5f (per meal)
1 tbsp (15g)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
4 slices (28g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel if desired.
2
Spread vegan cream cheese on bagel and top with cucumber slices. Sprinkle italian seasoning on top and serve.
2. Vegan breakfast sausage links
40 cals, 5p, 1c, 2f (per meal)
2 links (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
lunch prep - 2 days
1. Spicy sriracha peanut tofu
170 cals, 10p, 5c, 12f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 2 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
dinner prep - 1 days
1. Tasty breaded seitan
210 cals, 17p, 14c, 9f (per meal)
2 oz (57g)
4 tsp (9g)
2 dash (1g)
1 dash (0g)
1 dash (0g)
1/4 dash, ground (0g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
2
Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
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.