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

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 (1400cal, 129g protein, 76g net carbs, 52g fat, 25g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Mixed nuts, grapes
Tofu lo-mein, simple salad with tomatoes and carrots
Garlic pepper seitan, lima beans, fruit juice
Pistachios
Tue
Wed
Chunky canned soup (non-creamy), simple salad with tomatoes and carrots, sunflower seeds
Thu
Crispy tenders, lima beans
Fri
Protein shake (almond milk)
Roasted chickpeas
Sat
Chunky canned soup (creamy), avocado, fruit juice
Baked tofu, carrot fries
Protein shake
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Legumes and Legume Products
Extra firm tofu
13 1/3 oz (378g)
Soy sauce
2 oz (47mL)
Fats and Oils
Olive oil
1 1/2 oz (45mL)
Salad dressing
3 tbsp (45mL)
Vegetables and Vegetable Products
Frozen mixed veggies
8 oz (227g)
Tomatoes
2 medium whole (2-3/5" dia) (246g)
Carrots
3 3/4 medium (231g)
Romaine lettuce
2 hearts (1000g)
Lima beans, frozen
1 1/2 package (10 oz) (426g)
Onion
3 tbsp, chopped (30g)
Garlic
2 clove(s) (6g)
Green pepper
1 1/2 tbsp, chopped (14g)
Ketchup
2 tbsp (34g)
Fresh ginger
1/3 slices (1" dia) (1g)
Beverages
Water
18 2/3 cup (4493mL)
Protein powder
20 scoop (1/3 cup ea) (620g)
Almond milk
2 cup (480mL)
Soups, Sauces, and Gravies
Oriental flavored ramen
1/2 packet (3g)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Mixed nuts
3/4 cup (101g)
Sunflower kernels
2 oz (57g)
Sesame seeds
1 tsp (3g)
Fruits and Fruit Juices
Grapes
3 cup (276g)
Fruit juice
28 fl oz (840mL)
Avocados
1/2 avocado(s) (101g)
Lemon juice
1/2 tsp (3mL)
Spices and Herbs
Black pepper
1/2 tsp, ground (1g)
Salt
1 tsp (6g)
Rosemary
4 dash (1g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Other
Meatless chik'n tenders
8 pieces (204g)
Roasted chickpeas
1/2 cup (57g)
lunch prep - 2 days
1. Tofu lo-mein
250 cals, 15p, 14c, 12f (per meal)
  • Extra firm tofu
    8 oz (227g)
  • Olive oil
    1 tbsp (15mL)
  • Frozen mixed veggies
    8 oz (227g)
  • Water
    3/4 cup(s) (178mL)
  • Soy sauce
    1/2 tbsp (8mL)
  • Oriental flavored ramen
    1/2 packet (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut in to bite size cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    2. Simple salad with tomatoes and carrots
    50 cals, 2p, 4c, 2f (per meal)
  • Salad dressing
    3/4 tbsp (11mL)
  • Tomatoes, diced
    1/2 medium whole (2-3/5" dia) (62g)
  • Carrots, sliced
    1/4 medium (15g)
  • Romaine lettuce, roughly chopped
    1/2 hearts (250g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    snack prep - 4 days
    1. Pistachios
    190 cals, 7p, 6c, 14f (per meal)
  • Pistachios, dry roasted, without shells or salt added
    1 cup (123g)
  • protein prep - 6 days
    1. Protein shake
    325 cals, 73p, 3c, 2f (per meal)
  • ,
  • Water
    3 cup(s) (711mL)
  • Protein powder
    3 scoop (1/3 cup ea) (93g)
  • breakfast prep - 4 days
    1. Mixed nuts
    165 cals, 5p, 4c, 14f (per meal)
  • ,
  • Mixed nuts
    3 tbsp (25g)
  • 2. Grapes
    45 cals, 1p, 7c, 0f (per meal)
  • Grapes
    3 cup (276g)
  • dinner prep - 3 days
    1. Garlic pepper seitan
    170 cals, 15p, 8c, 8f (per meal)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Onion
    3 tbsp, chopped (30g)
  • Garlic, minced
    2 clove(s) (6g)
  • Green pepper
    1 1/2 tbsp, chopped (14g)
  • Seitan, chicken style
    6 oz (170g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Water
    3/4 tbsp (11mL)
  • Salt
    3/4 dash (1g)
  • Recipe has been scaled from original by 0.38x. 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. Lima beans
    75 cals, 5p, 10c, 0f (per meal)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Salt
    3 dash (2g)
  • Lima beans, frozen
    3/4 package (10 oz) (213g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    3. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • ,
  • Fruit juice
    8 fl oz (240mL)
  • lunch prep - 3 days
    1. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 1/2 can (~19 oz) (789g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Simple salad with tomatoes and carrots
    100 cals, 4p, 7c, 3f (per meal)
  • Salad dressing
    2 1/4 tbsp (34mL)
  • Tomatoes, diced
    1 1/2 medium whole (2-3/5" dia) (185g)
  • Carrots, sliced
    3/4 medium (46g)
  • Romaine lettuce, roughly chopped
    1 1/2 hearts (750g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    In a large bowl, add the lettuce, tomato, and carrots; mix.
    2
    Pour dressing over when serving.
    3. Sunflower seeds
    120 cals, 6p, 2c, 10f (per meal)
  • Sunflower kernels
    2 oz (57g)
  • dinner prep - 2 days
    1. Crispy tenders
    230 cals, 16p, 21c, 9f (per meal)
  • ,
  • Meatless chik'n tenders
    4 pieces (102g)
  • Ketchup
    1 tbsp (17g)
  • 1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Lima beans
    115 cals, 7p, 16c, 1f (per meal)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Salt
    3 dash (2g)
  • Lima beans, frozen
    3/4 package (10 oz) (213g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    breakfast prep - 2 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.
    snack prep - 2 days
    1. Roasted chickpeas
    140 cals, 5p, 12c, 6f (per meal)
  • Roasted chickpeas
    1/2 cup (57g)
  • lunch prep - 1 days
    1. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • Chunky canned soup (creamy varieties)
    1/2 can (~19 oz) (267g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    3. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • Fruit juice
    4 fl oz (120mL)
  • dinner prep - 1 days
    1. Baked tofu
    150 cals, 15p, 4c, 8f (per meal)
  • Extra firm tofu
    5 1/3 oz (151g)
  • Fresh ginger, peeled and grated
    1/3 slices (1" dia) (1g)
  • Sesame seeds
    1 tsp (3g)
  • Soy sauce
    2 2/3 tbsp (40mL)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Carrot fries
    140 cals, 2p, 12c, 7f (per meal)
  • Carrots, peeled
    3/8 lb (170g)
  • Olive oil
    1/2 tbsp (8mL)
  • Rosemary
    4 dash (1g)
  • Salt
    1 dash (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 425 F (220 C). Line baking sheet with foil.
    2
    Cut carrots lengthwise into long, thin strips.
    3
    In a large bowl, mix the carrots with all other ingredients. Toss to coat.
    4
    Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
    5
    Serve.
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