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

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 (1350cal, 119g protein, 100g net carbs, 37g fat, 33g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Edamame
Chunky canned soup (non-creamy), simple mixed greens salad, peach
Chunky canned soup (creamy)
Instant oatmeal with water
Tue
Wed
Black bean and couscous salad, plantain chips
Thu
Protein shake (almond milk)
Black bean and salsa soup
Walnuts
Fri
Sat
Black bean vegetable soup, simple mixed greens and tomato salad
Pasta with store-bought sauce
Protein shake
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Vegetable broth
2 cup(s) (mL)
Salsa
3/4 cup (195g)
Pasta sauce
1/6 jar (24 oz) (112g)
Fruits and Fruit Juices
Peach
3 medium (2-2/3" dia) (450g)
Lime juice
3/4 tbsp (11mL)
Other
Mixed greens
7 1/2 cup (225g)
Fats and Oils
Salad dressing
1/2 cup (113mL)
Olive oil
1 tbsp (17mL)
Oil
2/5 tsp (2mL)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Beverages
Water
17 1/4 cup(s) (4088mL)
Protein powder
18 scoop (1/3 cup ea) (558g)
Almond milk
3 cup (720mL)
Vegetables and Vegetable Products
Edamame, frozen, shelled
4 1/2 cup (531g)
Red bell pepper
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
Whole kernel corn
7/24 can (~16 oz) (85g)
Onion
1/8 medium (2-1/2" dia) (14g)
Garlic
1/8 clove (0g)
Carrots
1/4 medium (15g)
Canned stewed tomatoes
1/8 can (~14.5 oz) (51g)
Tomatoes
1/2 cup cherry tomatoes (75g)
Snacks
Plantain chips
1 1/2 oz (43g)
Spices and Herbs
Ground cumin
1 tsp (2g)
Salt
1 1/2 dash (1g)
Black pepper
1/4 tsp, ground (1g)
Chili powder
2 dash (1g)
Legumes and Legume Products
Black beans
2 1/2 (15.5oz) can (1098g)
Cereal Grains and Pasta
Couscous, uncooked
6 tbsp (65g)
Uncooked dry pasta
2 2/3 oz (76g)
Nut and Seed Products
Walnuts
1/2 cup shelled (50 halves) (56g)
Dairy and Egg Products
Sour cream
3 tbsp (36g)
lunch prep - 3 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    3 can (~19 oz) (1578g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • Mixed greens
    4 1/2 cup (135g)
  • Salad dressing
    1/4 cup (68mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
    3. Peach
    65 cals, 1p, 12c, 0f (per meal)
  • ,
  • Peach
    1 medium (2-2/3" dia) (150g)
  • snack prep - 3 days
    1. Instant oatmeal with water
    165 cals, 4p, 29c, 2f (per meal)
  • ,
  • Flavored instant oatmeal
    1 packet (43g)
  • Water
    3/4 cup(s) (178mL)
  • 1
    Put the oatmeal in a bowl and pour the water over it.
    2
    Microwave for 90 seconds - 2 minutes.
    protein prep - 6 days
    1. Protein shake
    275 cals, 61p, 2c, 1f (per meal)
  • ,
  • Water
    2 1/2 cup(s) (593mL)
  • Protein powder
    2 1/2 scoop (1/3 cup ea) (78g)
  • breakfast prep - 3 days
    1. Edamame
    210 cals, 20p, 5c, 8f (per meal)
  • Edamame, frozen, shelled
    4 1/2 cup (531g)
  • Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
    1
    Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
    dinner prep - 2 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    2 can (~19 oz) (1066g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 3 days
    1. Black bean and couscous salad
    250 cals, 10p, 30c, 6f (per meal)
  • Olive oil
    1 tbsp (17mL)
  • Ground cumin
    1 1/2 dash (0g)
  • Red bell pepper, seeded and chopped
    3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
  • Black beans, drained
    3/4 (15.5oz) can (329g)
  • Salt
    1 1/2 dash (1g)
  • Vegetable broth
    1/2 cup(s) (mL)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Couscous, uncooked
    6 tbsp (65g)
  • Whole kernel corn, drained
    6 tbsp (62g)
  • Lime juice
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Bring vegetable broth to a boil in a 2 quart or larger sauce pan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes.
    2
    In a large bowl, whisk together the olive oil, lime juice, and cumin. Add red pepper, corn and beans and toss to coat.
    3
    Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well.
    4
    Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.
    2. Plantain chips
    75 cals, 0p, 9c, 4f (per meal)
  • Plantain chips
    1 1/2 oz (43g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Approximately 3/4 cup = 1 oz
    snack prep - 3 days
    1. Walnuts
    130 cals, 3p, 1c, 12f (per meal)
  • ,
  • Walnuts
    3 tbsp shelled (50 halves) (19g)
  • lunch prep - 2 days
    1. Black bean and salsa soup
    385 cals, 22p, 39c, 5f (per meal)
  • Black beans
    1 1/2 (15.5oz) can (659g)
  • Vegetable broth
    1 cup(s) (mL)
  • Salsa, chunky
    3/4 cup (195g)
  • Ground cumin
    1/4 tbsp (2g)
  • Sour cream
    3 tbsp (36g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
    2
    Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
    3
    Top with sour cream when serving.
    breakfast prep - 3 days
    1. Protein shake (almond milk)
    210 cals, 28p, 5c, 8f (per meal)
  • Almond milk
    1 cup (240mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 1
    Mix until well-combined.
    2
    Serve.
    lunch prep - 1 days
    1. Black bean vegetable soup
    175 cals, 8p, 20c, 3f (per meal)
  • Oil
    3/8 tsp (2mL)
  • Onion, chopped
    1/8 medium (2-1/2" dia) (14g)
  • Garlic, minced
    1/8 clove (0g)
  • Carrots, chopped
    1/4 medium (15g)
  • Chili powder
    2 dash (1g)
  • Ground cumin
    1 dash (0g)
  • Vegetable broth
    1/2 cup(s) (mL)
  • Black beans
    1/4 (15.5oz) can (110g)
  • Whole kernel corn
    1/8 can (~10 oz) (24g)
  • Black pepper
    1/4 dash, ground (0g)
  • Canned stewed tomatoes
    1/8 can (~14.5 oz) (51g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add broth, 1 can of the beans, corn, and pepper; bring to boil.
    2
    Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
    2. Simple mixed greens and tomato salad
    150 cals, 3p, 10c, 9f (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.
    dinner prep - 1 days
    1. Pasta with store-bought sauce
    340 cals, 12p, 63c, 3f (per meal)
  • Uncooked dry pasta
    2 2/3 oz (76g)
  • Pasta sauce
    1/6 jar (24 oz) (112g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Cook the pasta as directed on the package.
    2
    Top with sauce and enjoy.
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