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 (1375cals, 127g protein, 104g net carbs, 37g fat 28g fiber per day) cannot be customized.
Day 1
1325cals, 128g protein, 108g net carbs, 33g fat 23g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
1 square(s) (60cal, 1p, 4c, 4f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 lettuce cup(s) (278cal, 24p, 22c, 10f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1375cals, 128g protein, 125g net carbs, 30g fat 25g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
1 square(s) (60cal, 1p, 4c, 4f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 lettuce cup(s) (278cal, 24p, 22c, 10f)
1 serving(s) (174cal, 12p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1400cals, 123g protein, 113g net carbs, 40g fat 22g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
1 square(s) (60cal, 1p, 4c, 4f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 serving(s) (372cal, 21p, 49c, 8f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 patty (127cal, 10p, 11c, 3f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 tomato(es) (60cal, 1p, 2c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1375cals, 134g protein, 87g net carbs, 46g fat 21g fiber per day
1 container (136cal, 6p, 20c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (372cal, 21p, 49c, 8f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1375cals, 125g protein, 111g net carbs, 40g fat 22g fiber per day
1 container (136cal, 6p, 20c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (217cal, 9p, 18c, 11f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1350cals, 125g protein, 93g net carbs, 36g fat 41g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2/3 serving(s) (290cal, 13p, 37c, 6f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (332cal, 25p, 15c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1350cals, 125g protein, 93g net carbs, 36g fat 41g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2/3 serving(s) (290cal, 13p, 37c, 6f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (332cal, 25p, 15c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (52 items)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Fruit juice
4 fl oz (120mL)
Watermelon
12 oz (340g)
Avocados
1/2 avocado(s) (101g)
Lime juice
2 tsp (10mL)
Sweets
Chocolate, dark, 70-85%
3 square(s) (30g)
Maple syrup
1 tbsp (15mL)
Snacks
Large granola bar
3 bar (111g)
Vegetables and Vegetable Products
Cucumber
2 1/2 cucumber (8-1/4") (719g)
Mushrooms
13 1/4 oz (376g)
Shallots
3/4 shallot (85g)
Romaine lettuce
1 1/4 head (762g)
Garlic
3 1/2 clove(s) (10g)
Onion
1 1/2 medium (2-1/2" dia) (164g)
Tomatoes
4 3/4 medium whole (2-3/5" dia) (582g)
Potatoes
2 1/2 oz (71g)
Sugar snap peas
6 cup, whole (378g)
Canned whole tomatoes
2/3 cup (160g)
Carrots
4 medium (238g)
Fresh cilantro
2 tbsp, chopped (6g)
Fats and Oils
Oil
3 1/4 oz (98mL)
Salad dressing
2 1/4 tbsp (34mL)
Legumes and Legume Products
Vegetarian burger crumbles
5/6 package (12 oz) (277g)
Lentils, raw
1 cup (184g)
Firm tofu
1/4 lbs (120g)
White beans, canned
1/4 can(s) (110g)
Tempeh
1/2 lbs (227g)
Soy sauce
2 tbsp (30mL)
Beverages
Water
1 1/2 gallon (5645mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Spices and Herbs
Salt
1/3 tsp (2g)
Fresh thyme
1 dash (0g)
Paprika
1/4 tbsp (2g)
Balsamic vinegar
1/4 tbsp (4mL)
Black pepper
3/4 dash, ground (0g)
Ground cumin
1 tsp (2g)
Chili powder
2 tsp (5g)
Crushed red pepper
1/3 tsp (1g)
Other
Vegan ranch
1 tbsp (15mL)
Smoked paprika
1/2 tsp (1g)
Snow peas
1/4 cup (21g)
Vegan meatballs, frozen
6 meatball(s) (180g)
Veggie burger patty
1 patty (71g)
Soy milk yogurt
2 container(s) (301g)
Vegan butter
1/2 tbsp (7g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Cornstarch
4 dash (1g)
Dry bulgur wheat
1/3 cup (47g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (153g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Soups, Sauces, and Gravies
Vegetable broth
1 1/4 cup(s) (mL)
Baked Products
Bread
2 slice (64g)
snack prep - 2 days
breakfast prep - 3 days
2. Cucumber slices
45cal, 2p, 8c, 0f (per meal)
2 1/4 cucumber (8-1/4") (677g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Vegan crumbles
73cal, 9p, 1c, 2f (per meal)
1/2 cup (50g)
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Sauteed mushrooms
95cal, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Maple seitan lettuce cups with vegan ranch
278cal, 24p, 22c, 10f (per meal)
1 tbsp (15mL)
6 oz (170g)
1/2 shallot (57g)
1 tbsp (15mL)
6 slices (42g)
2 leaf inner (12g)
2 tsp (10mL)
1/2 tsp (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add shallot and some salt and pepper to the skillet. Cook 1-2 minutes until softened. Add seitan and paprika and stir until coated. Cook undisturbed for 4-5 or until seitan starts becoming crispy. Stir and cook another 4-5 minutes until all of the seitan is crispy.
3
Turn off heat. Stir in maple syrup.
4
Add seitan to lettuce cups and and top with cucumber and a drizzle of vegan ranch. Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Bean & tofu goulash
219cal, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 can(s) (110g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
lunch prep - 2 days
1. Rice pilaf with meatless meatballs
372cal, 21p, 49c, 8f (per meal)
1/4 cup (21g)
6 cherry tomatoes (102g)
6 meatball(s) (180g)
1/2 box (8 oz) (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
snack prep - 2 days
dinner prep - 1 days
1. Veggie burger patty
127cal, 10p, 11c, 3f (per meal)
1 patty (71g)
1
Cook burger according to package instructions.
2
Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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
2. Cherry tomatoes
21cal, 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. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Sauteed mushrooms
95cal, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
lunch prep - 1 days
1. Tofu marsala
217cal, 9p, 19c, 11f (per meal)
1/4 tbsp (4mL)
1/2 clove(s) (2g)
1/4 shallot (28g)
1/2 tbsp (8mL)
1 1/4 oz (35g)
2 1/2 oz (71g)
1/4 cup(s) (mL)
4 dash (1g)
1/2 tbsp (7g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a large pot and cover with water. Bring to a simmer and cook for 10-15 minutes or until potatoes are fork-tender. Drain and return potatoes to the pot. Add butter and some salt and pepper. Mash with a fork until smooth. Set mashed potatoes aside.
2
In a small bowl, mix the hot broth with the cornstarch and some salt. Stir until incorporated. Set broth mixture aside.
3
Heat just half of the oil in a skillet over medium-high heat. Add the tofu and some salt and pepper. Cook, stirring occasionally until crisp, 4-6 minutes. Transfer tofu to a plate.
4
Heat remaining oil in the same skillet. Add mushrooms and shallot and cook 3-5 until mushrooms begin to brown. Add garlic and cook another minute until fragrant.
5
Add broth and balsamic vinegar. Bring to a simmer and cook until thickened, about 3-5 minutes.
6
Return tofu to the skillet and bring to a simmer. Season to taste with some salt and pepper.
7
Serve tofu marsala with mashed potatoes.
2. Flavored rice mix
143cal, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
1. Sugar snap peas
54cal, 4p, 6c, 0f (per meal)
6 cup, whole (378g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
2. Watermelon
41cal, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
breakfast prep - 2 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 2 days
1. Lentil chili
290cal, 13p, 37c, 6f (per meal)
1 cup(s) (mL)
1/3 cup (47g)
2/3 cup (160g)
2/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (2g)
2 tsp (5g)
1/3 cup (64g)
1 1/3 clove(s) (4g)
1/3 medium (2-1/2" dia) (37g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
1 1/2 hearts (750g)
3/4 medium (46g)
1 1/2 medium whole (2-3/5" dia) (185g)
2 1/4 tbsp (34mL)
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.
dinner prep - 2 days
1. Carrot & grounds stir fry
332cal, 25p, 15c, 15f (per meal)
2 tbsp, chopped (6g)
4 tsp (20mL)
2 tsp (10mL)
1/3 tsp (1g)
4 tsp (20mL)
2 tbsp (30mL)
2/3 large (100g)
1 1/3 clove(s) (4g)
1/2 lbs (227g)
2 2/3 large (192g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,