1500 calorie high protein vegan meal plan
In just a few clicks, generate your own 1500 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 (1500cal, 147g protein, 99g net carbs, 43g fat, 32g fiber per day) cannot be customized.
Day 1
1450cal, 163g protein, 97g net carbs, 34g fat, 27g fiber
1 bagel(s) (191cal, 7p, 35c, 2f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1/3 cup (137cal, 14p, 3c, 5f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 cup(s) (85cal, 7p, 2c, 5f)
1/2 cucumber (30cal, 2p, 5c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1525cal, 158g protein, 110g net carbs, 32g fat, 40g fiber
1 bagel(s) (191cal, 7p, 35c, 2f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 can(s) (247cal, 18p, 23c, 7f)
1/3 cup (137cal, 14p, 3c, 5f)
1 serving(s) (70cal, 7p, 2c, 3f)
1 cup(s) (85cal, 7p, 2c, 5f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1525cal, 146g protein, 121g net carbs, 35g fat, 38g fiber
1 sweet potato(es) (301cal, 14p, 38c, 6f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 serving(s) (224cal, 17p, 25c, 5f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1450cal, 142g protein, 104g net carbs, 40g fat, 27g fiber
1 sweet potato(es) (301cal, 14p, 38c, 6f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 serving(s) (224cal, 17p, 25c, 5f)
2 lettuce wrap(s) (176cal, 12p, 13c, 7f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1475cal, 137g protein, 86g net carbs, 55g fat, 23g fiber
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
2 serving(s) (171cal, 6p, 17c, 6f)
1 serving(s) (188cal, 7p, 6c, 14f)
2/3 serving(s) (226cal, 19p, 26c, 4f)
1 cup(s) (69cal, 2p, 6c, 4f)
1 cup(s) (101cal, 4p, 4c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1550cal, 148g protein, 87g net carbs, 53g fat, 33g fiber
1/2 serving(s) (166cal, 12p, 8c, 7f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (188cal, 7p, 6c, 14f)
2/3 serving(s) (226cal, 19p, 26c, 4f)
1 cup(s) (69cal, 2p, 6c, 4f)
1 cup(s) (101cal, 4p, 4c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1475cal, 134g protein, 86g net carbs, 50g fat, 35g fiber
1/2 serving(s) (166cal, 12p, 8c, 7f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 serving(s) (130cal, 5p, 16c, 5f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (57 items)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Onion
5/8 medium (2-1/2" dia) (63g)
Garlic
2 1/2 clove(s) (8g)
Green pepper
2 tsp, chopped (6g)
Raw celery
6 1/3 stalk, medium (7-1/2" - 8" long) (253g)
Edamame, frozen, shelled
1 cup (118g)
Cucumber
3 cucumber (8-1/4") (953g)
Kale leaves
9 1/4 oz (262g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Romaine lettuce
1 1/4 head (762g)
Bell pepper
1/4 small (19g)
Frozen mixed veggies
1/3 package (10 oz ea) (96g)
Tomatoes
2 medium whole (2-3/5" dia) (267g)
Fresh cilantro
1 tbsp, chopped (3g)
Carrots
2 1/3 medium (142g)
Broccoli
4 tbsp chopped (23g)
Fats and Oils
Olive oil
2 tsp (10mL)
Oil
1 oz (26mL)
Salad dressing
6 1/4 tbsp (94mL)
Cereal Grains and Pasta
Seitan
6 2/3 oz (189g)
Long-grain white rice
2 3/4 tbsp (31g)
Spices and Herbs
Black pepper
3/4 dash, ground (0g)
Salt
1/3 dash (0g)
Garlic powder
2 dash (1g)
Crushed red pepper
1 1/2 dash (0g)
Beverages
Water
1 1/2 gallon (5875mL)
Protein powder
25 1/2 scoop (1/3 cup ea) (791g)
Almond milk, unsweetened
3 cup (720mL)
Baked Products
Bagel
2 small bagel (3" dia) (138g)
Bread
1/4 lbs (96g)
Other
Vegan butter
1 tbsp (14g)
Soy milk, unsweetened
1/3 gallon (1320mL)
Edamame, dry roasted
2/3 cup (60g)
Lentil pasta
4 oz (113g)
Coleslaw mix
1/2 cup (45g)
Teriyaki sauce
1 3/4 tbsp (26mL)
Mixed greens
3/4 package (5.5 oz) (111g)
Plant-based deli slices
2 1/2 slices (26g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pasta sauce
1/4 jar (24 oz) (168g)
Barbecue sauce
1 fl oz (34g)
Hot sauce
1/2 tsp (3mL)
Fruits and Fruit Juices
Lemon
3/4 small (44g)
Avocados
1 avocado(s) (184g)
Clementines
5 fruit (370g)
Lime juice
1 tsp (5mL)
Canned pineapple
4 tbsp, chunks (45g)
Orange
1 orange (154g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Legumes and Legume Products
Vegetarian burger crumbles
1/2 lbs (227g)
Tempeh
2 oz (57g)
Hummus
5 tbsp (75g)
Soy sauce
1 tbsp (15mL)
Firm tofu
2 oz (57g)
Peanut butter
1 tbsp (16g)
dinner prep - 1 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
2 tsp (10mL)
4 tsp, chopped (13g)
5/6 clove(s) (3g)
2 tsp, chopped (6g)
2 2/3 oz (76g)
2/3 dash, ground (0g)
1 tsp (5mL)
1/3 dash (0g)
Recipe has been scaled from original by 0.17x. 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. Beets
70 cals, 3p, 12c, 0f (per meal)
3 beets (2" dia, sphere) (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Small toasted bagel with 'butter'
190 cals, 7p, 35c, 2f (per meal)
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 2 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. 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.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 3 days
snack prep - 2 days
1. Breakfast cereal w/ protein almond milk
225 cals, 17p, 25c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 serving (30g)
1/2 cup (120mL)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
lunch 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. Cucumber slices
45 cals, 2p, 8c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Bbq tempeh lettuce wrap
175 cals, 12p, 13c, 7f (per meal)
2 leaf inner (12g)
2 oz (57g)
1 tbsp (17g)
1/2 cup (45g)
1/4 tsp (1mL)
1/4 small (19g)
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. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
225 cals, 19p, 26c, 4f (per meal)
4 oz (113g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
1/3 package (10 oz ea) (96g)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.33x. 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.
3. Simple kale salad
70 cals, 2p, 6c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
195 cals, 11p, 15c, 8f (per meal)
4 tbsp (8g)
1/2 tsp (3mL)
1/6 avocado(s) (34g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Simple salad with celery, cucumber & tomato
170 cals, 6p, 17c, 6f (per meal)
2/3 package (5.5 oz) (103g)
2 tbsp (30mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 cucumber (8-1/4") (201g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
lunch prep - 2 days
1. Carrot & grounds stir fry
165 cals, 12p, 8c, 7f (per meal)
1 tbsp, chopped (3g)
2 tsp (10mL)
1 tsp (5mL)
1 1/3 dash (0g)
2 tsp (10mL)
1 tbsp (15mL)
1/3 large (50g)
2/3 clove(s) (2g)
4 oz (113g)
1 1/3 large (96g)
Recipe has been scaled from original by 0.33x. 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,
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 - 1 days
1. Bbq tofu & pineapple bowl
130 cals, 5p, 16c, 5f (per meal)
3/8 tsp (2mL)
1 tbsp (17g)
4 tbsp, chunks (45g)
2 oz (57g)
4 tbsp chopped (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
3. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center