1400 calorie high protein vegan meal plan
In just a few clicks, generate your own 1400 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 (1425cal, 129g protein, 118g net carbs, 36g fat, 29g fiber per day) cannot be customized.
Day 1
1425cal, 130g protein, 108g net carbs, 38g fat, 33g fiber
1/2 serving(s) (169cal, 14p, 19c, 3f)
2/3 cup(s) (68cal, 3p, 3c, 5f)
1 1/2 cup(s) (103cal, 3p, 9c, 5f)
1 serving(s) (70cal, 7p, 2c, 3f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
3/4 serving(s) (316cal, 16p, 35c, 5f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1450cal, 130g protein, 126g net carbs, 30g fat, 37g fiber
1 serving(s) (70cal, 7p, 2c, 3f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1350cal, 124g protein, 97g net carbs, 41g fat, 26g fiber
1/2 can(s) (124cal, 9p, 12c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 serving(s) (70cal, 7p, 2c, 3f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1425cal, 147g protein, 102g net carbs, 35g fat, 30g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 3/4 cup(s) (122cal, 4p, 11c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 oz seitan (297cal, 32p, 19c, 10f)
1/2 serving(s) (83cal, 2p, 18c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1425cal, 124g protein, 137g net carbs, 27g fat, 33g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 3/4 cup(s) (122cal, 4p, 11c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1475cal, 123g protein, 127g net carbs, 42g fat, 23g fiber
1/2 bagel(s) (124cal, 4p, 25c, 1f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
3/4 cup(s) (76cal, 3p, 3c, 6f)
1/2 serving(s) (211cal, 17p, 14c, 9f)
4 serving(s) (126cal, 6p, 16c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1475cal, 123g protein, 127g net carbs, 42g fat, 23g fiber
1/2 bagel(s) (124cal, 4p, 25c, 1f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
3/4 cup(s) (76cal, 3p, 3c, 6f)
1/2 serving(s) (211cal, 17p, 14c, 9f)
4 serving(s) (126cal, 6p, 16c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (47 items)
Legumes and Legume Products
Roasted peanuts
2 tbsp (18g)
Black beans
1/2 (15.5oz) can (220g)
Vegetarian burger crumbles
4 oz (113g)
Peanut butter
4 tbsp (64g)
Soy sauce
1 tbsp (15mL)
Vegetables and Vegetable Products
Tomato paste
1/2 tbsp (8g)
Kale leaves
3/4 lbs (352g)
Garlic
1 1/2 clove(s) (5g)
Onion
1/4 small (18g)
Sweet potatoes
2 1/4 sweetpotato, 5" long (473g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Tomatoes
33 cherry tomatoes (561g)
Frozen mixed veggies
1/8 package (10 oz ea) (36g)
Frozen green beans
5 1/3 cup (645g)
Fats and Oils
Oil
2 1/2 tbsp (36mL)
Salad dressing
6 tbsp (90mL)
Cooking spray
1 spray , about 1/3 second (1 NLEA serving) (0g)
Olive oil
4 tsp (20mL)
Fruits and Fruit Juices
Lemon juice
1/4 tbsp (4mL)
Peach
3 medium (2-2/3" dia) (450g)
Blackberries
3 1/2 cup (504g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Orange
2 orange (308g)
Fruit juice
8 fl oz (240mL)
Spices and Herbs
Ground cumin
5 dash (1g)
Garlic powder
1/4 tbsp (2g)
Salt
1/2 tbsp (9g)
Black pepper
1 1/4 dash, ground (0g)
Ground coriander
2 dash (0g)
Beverages
Water
22 cup(s) (5214mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Almond milk, unsweetened
1/4 gallon (881mL)
Other
Soy milk, unsweetened
6 1/2 cup (1560mL)
Soy milk yogurt
3 container(s) (451g)
Teriyaki sauce
1 2/3 oz (40mL)
Mixed greens
4 1/2 cup (135g)
Lentil pasta
2 2/3 oz (76g)
Cereal Grains and Pasta
Seitan
9 1/2 oz (269g)
Long-grain white rice
3 tbsp (35g)
Uncooked dry pasta
2 oz (57g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (196g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Baked Products
Bread
6 slice (192g)
Bagel
1 small bagel (3" dia) (69g)
Bread crumbs
2 3/4 tbsp (18g)
Sweets
Jelly
5 serving 1 tbsp (105g)
dinner prep - 1 days
1. Black bean & sweet potato stew
315 cals, 16p, 35c, 5f (per meal)
1/2 tbsp (8g)
1/4 tbsp (4mL)
6 tbsp, chopped (25g)
1/4 tbsp (4mL)
3 dash (1g)
1/2 clove(s) (2g)
1/4 small (18g)
1/4 sweetpotato, 5" long (53g)
3/4 cup(s) (178mL)
1/2 (15.5oz) can (220g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
snack prep - 3 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. 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.
3. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Teriyaki seitan with veggies and rice
170 cals, 14p, 19c, 3f (per meal)
1 1/2 oz (43g)
3/8 tsp (2mL)
2 tsp (10mL)
1/8 package (10 oz ea) (36g)
1 tbsp (12g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple kale salad
105 cals, 3p, 9c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Garlic crumbles stuffed sweet potatoes
300 cals, 14p, 38c, 6f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. 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.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
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.
lunch prep - 1 days
1. Lentil pasta
335 cals, 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
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. White rice
85 cals, 2p, 18c, 0f (per meal)
1 dash (1g)
1/4 cup(s) (59mL)
2 tbsp (23g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
snack prep - 2 days
1. Blackberries
120 cals, 4p, 11c, 1f (per meal)
3 1/2 cup (504g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
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. Grilled peanut butter and banana sandwich
245 cals, 8p, 27c, 10f (per meal)
1 slice (32g)
1/2 medium (7" to 7-7/8" long) (59g)
1 tbsp (16g)
1/2 spray , about 1/3 second (1 NLEA serving) (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
breakfast prep - 2 days
1. Protein shake (almond milk)
105 cals, 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.
dinner prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
breakfast prep - 2 days
1. Small toasted bagel with jelly
125 cals, 4p, 25c, 1f (per meal)
lunch prep - 2 days
1. Peanut butter and jelly sandwich
380 cals, 12p, 55c, 11f (per meal)
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
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
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.
dinner prep - 2 days
1. Tasty breaded seitan
210 cals, 17p, 14c, 9f (per meal)
4 oz (113g)
2 2/3 tbsp (18g)
4 dash (2g)
2 dash (0g)
2 dash (1g)
1/2 dash, ground (0g)
1 tbsp (15mL)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. 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. Green beans
125 cals, 6p, 16c, 1f (per meal)
5 1/3 cup (645g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.