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 (1375cal, 127g protein, 104g net carbs, 37g fat, 28g fiber per day) cannot be customized.
Day 1
1325cal, 128g protein, 108g net carbs, 33g fat, 23g fiber
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
1375cal, 128g protein, 125g net carbs, 30g fat, 25g fiber
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
1400cal, 123g protein, 113g net carbs, 40g fat, 22g fiber
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
1375cal, 134g protein, 87g net carbs, 46g fat, 21g fiber
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
1375cal, 125g protein, 111g net carbs, 40g fat, 22g fiber
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
1350cal, 125g protein, 93g net carbs, 36g fat, 41g fiber
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
1350cal, 125g protein, 93g net carbs, 36g fat, 41g fiber
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](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (52 items)
Spices and Herbs
Salt
1/3 tsp (2g)
Fresh thyme
1 dash (0g)
Paprika
1/4 tbsp (2g)
Balsamic vinegar
1/4 tbsp (4mL)
Chili powder
2 tsp (5g)
Ground cumin
1 tsp (2g)
Black pepper
3/4 dash, ground (0g)
Crushed red pepper
1/3 tsp (1g)
Beverages
Water
1 1/2 gallon (5645mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Legumes and Legume Products
Lentils, raw
1 cup (184g)
Vegetarian burger crumbles
5/6 package (12 oz) (277g)
Firm tofu
1/4 lbs (120g)
White beans, canned
1/4 can(s) (110g)
Tempeh
1/2 lbs (227g)
Soy sauce
2 tbsp (30mL)
Other
Vegan ranch
1 tbsp (15mL)
Smoked paprika
1/2 tsp (1g)
Veggie burger patty
1 patty (71g)
Snow peas
1/4 cup (21g)
Vegan meatballs, frozen
6 meatball(s) (180g)
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)
Vegetables and Vegetable Products
Shallots
3/4 shallot (85g)
Cucumber
2 1/2 cucumber (8-1/4") (719g)
Romaine lettuce
1 1/4 head (762g)
Mushrooms
13 1/4 oz (376g)
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)
Sweets
Maple syrup
1 tbsp (15mL)
Chocolate, dark, 70-85%
3 square(s) (30g)
Fats and Oils
Oil
3 1/4 oz (98mL)
Salad dressing
2 1/4 tbsp (34mL)
Snacks
Large granola bar
3 bar (111g)
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)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (153g)
Soups, Sauces, and Gravies
Vegetable broth
1 1/4 cup(s) (mL)
Baked Products
Bread
2 slice (64g)
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/120730/medium_thumb_13f552cb2e14685a9da41905f4b23482-1705094520.jpg)
1. Maple seitan lettuce cups with vegan ranch
280 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
2. Lentils
175 cals, 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.
protein prep - 7 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58052/medium_thumb_503c4c9250879e119b09bd1fd4e742ff-1686251220.jpeg)
2. Cucumber slices
45 cals, 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.
snack prep - 2 days
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/115821/medium_thumb_35bc6a13f8b96ee7eaee85d66626289e-1704052200.png)
1. Vegan crumbles
75 cals, 9p, 1c, 2f (per meal)
1/2 cup (50g)
1
Cook crumbles according to package instructions. Season with salt and pepper.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/25993/medium_thumb_2423710d99a02da4f4e695c0aaf7eaac-1657667640.jpeg)
2. Sauteed mushrooms
95 cals, 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.
lunch prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/31304/medium_thumb_26fe2e572f4757ebf027b83a40d83200-1674079740.jpg)
1. Bean & tofu goulash
220 cals, 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.
snack prep - 2 days
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118354/medium_thumb_36fa2682bd168083cca539791a30600f-1704591120.jpeg)
1. Veggie burger patty
125 cals, 10p, 11c, 3f (per meal)
1 patty (71g)
1
Cook burger according to package instructions.
2
Serve.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27087/medium_thumb_cf202d1a4ab23d5248e6cb62eb26924d-1660758960.jpg)
2. Roasted tomatoes
60 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20629/medium_thumb_efbdd90a42cbd30f153e9f935a1cd4f4-1640740620.jpg)
3. Lentils
85 cals, 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.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/84171/medium_thumb_c0e5fc88873eeb60df6beaef05be2188-1693255800.jpg)
1. Rice pilaf with meatless meatballs
370 cals, 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.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116595/medium_thumb_c9377a67cb8d83b40d3ed430422fac88-1704238260.jpeg)
1. Basic tempeh
295 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/25993/medium_thumb_2423710d99a02da4f4e695c0aaf7eaac-1657667640.jpeg)
2. Sauteed mushrooms
95 cals, 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.
breakfast prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59348/medium_thumb_09692f6e8e25725b74988301ad8b5f5c-1686610560.jpeg)
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 - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/126483/medium_thumb_a57667b4c229d5d590dbdd454547289b-1706657460.jpg)
1. Tofu marsala
215 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/158/medium_thumb_91ef9b7c4ca6bac121233f6a3accd3fc-1558498080.jpg)
2. Flavored rice mix
145 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/3466/medium_thumb_b95a8ec858f613cc4b0f5f9a3dcda1b2-1567172340.jpg)
1. Sugar snap peas
55 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/26041/medium_thumb_626cfc186122d11ba08e8dee533235ce-1657826160.jpeg)
2. Watermelon
40 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/239/medium_thumb_d6c88281769a75cf38b4b8110de9e6bd-1558498080.jpg)
1. Avocado toast
170 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/182/medium_thumb_8d1a22d562a9b2a72cf6341dcef9952d-1558498080.jpg)
1. Lentil chili
290 cals, 13p, 37c, 6f (per meal)
2 tsp (10mL)
1/3 medium (2-1/2" dia) (37g)
1 1/3 clove(s) (4g)
1/3 cup (64g)
2 tsp (5g)
1 tsp (2g)
1 1/3 dash (1g)
2/3 dash, ground (0g)
2/3 cup (160g)
1/3 cup (47g)
1 cup(s) (mL)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/379/medium_thumb_d13b214b5222e54244186337b0383bda-1558498200.jpg)
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
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.
dinner prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/17345/medium_thumb_7d797378b4e8c36d038a7a884a0aa0a3-1628546880.jpg)
1. Carrot & grounds stir fry
330 cals, 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,