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 (1525cal, 142g protein, 104g net carbs, 48g fat, 24g fiber per day) cannot be customized.
Day 1
1475cal, 134g protein, 134g net carbs, 36g fat, 20g fiber
1 serving(s) (442cal, 23p, 66c, 7f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 roll (77cal, 3p, 13c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1525cal, 137g protein, 118g net carbs, 40g fat, 37g fiber
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
2 1/4 cup(s) (162cal, 2p, 7c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1500cal, 138g protein, 112g net carbs, 45g fat, 25g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (245cal, 12p, 19c, 13f)
3/4 cup(s) (54cal, 1p, 2c, 4f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1525cal, 140g protein, 90g net carbs, 58g fat, 18g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (245cal, 12p, 19c, 13f)
3/4 cup(s) (54cal, 1p, 2c, 4f)
1 serving(s) (313cal, 14p, 17c, 18f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1500cal, 160g protein, 85g net carbs, 52g fat, 16g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1525cal, 148g protein, 87g net carbs, 55g fat, 20g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1550cal, 137g protein, 103g net carbs, 53g fat, 29g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (48 items)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (672g)
Kale leaves
10 oz (287g)
Frozen broccoli
1/4 package (71g)
Garlic
3 1/2 clove(s) (11g)
Zucchini
3 1/2 large (1142g)
Radishes
1 1/4 lbs (567g)
Fresh ginger
2 tbsp (12g)
Cauliflower
1/4 head small (4" dia.) (66g)
Ketchup
1 1/4 tbsp (21g)
Broccoli
1 cup chopped (91g)
Carrots
1 medium (61g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Fats and Oils
Oil
2 1/3 oz (71mL)
Olive oil
4 tsp (20mL)
Salad dressing
6 1/2 tbsp (98mL)
Legumes and Legume Products
Tempeh
2 oz (57g)
Firm tofu
18 oz (510g)
Vegetarian burger crumbles
1 1/4 cup (125g)
Soy sauce
2 tsp (10mL)
Chickpeas, canned
1/2 can (224g)
Roasted peanuts
2 tbsp (18g)
Beverages
Water
26 cup(s) (6162mL)
Protein powder
26 scoop (1/3 cup ea) (806g)
Almond milk, unsweetened
1 1/2 cup (391mL)
Other
Soy milk yogurt
2 container(s) (301g)
Curry sauce
1/2 cup (142g)
Meatless chik'n tenders
5 pieces (128g)
Vegan sausage
3 sausage (300g)
Italian seasoning
4 dash (2g)
Mixed greens
6 cup (180g)
Fruits and Fruit Juices
Kiwi
4 fruit (276g)
Blueberries
2 1/2 cup (370g)
Lemon juice
1 1/4 tsp (6mL)
Fruit juice
12 fl oz (360mL)
Spices and Herbs
Salt
1/4 oz (8g)
Basil, dried
4 dash, ground (1g)
Rosemary, dried
2 1/2 tsp (3g)
Apple cider vinegar
1 tbsp (15g)
Cereal Grains and Pasta
Uncooked dry pasta
3 oz (86g)
Cornstarch
2 tbsp (16g)
Baked Products
Roll
5 pan, dinner, or small roll (2" square, 2" high) (140g)
Naan bread
1/2 piece (45g)
Soups, Sauces, and Gravies
Pasta sauce
2 1/2 cup (650g)
Vegetable broth
2 cup(s) (mL)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Sweets
Sugar
1 tbsp (13g)
Snacks
High-protein granola bar
2 bar (80g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
dinner prep - 1 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
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. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
3 oz (86g)
1/4 package (16 oz) (113g)
1/4 package (71g)
1/2 clove(s) (2g)
1/8 dash (0g)
2 tbsp (30mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
3. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Zoodles marinara
280 cals, 11p, 35c, 5f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Rosemary roasted radishes
160 cals, 2p, 7c, 11f (per meal)
1/4 tbsp (4mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Quarter radishes and lay them on a sheet pan.
3
Pour oil, rosemary, and salt to taste over the radishes and use your hands to make sure they are fully coated.
4
Bake for about 35-40 minutes, stirring halfway through.
5
Remove and sprinkle lemon juice on top (optional).
6
Serve!
breakfast prep - 3 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.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 1/2 cup (222g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
snack prep - 3 days
lunch prep - 2 days
1. General tso's tofu
245 cals, 12p, 19c, 13f (per meal)
1 tbsp (15mL)
2 tbsp (16g)
10 oz (284g)
1 tbsp (15g)
1 tbsp (13g)
2 clove(s) (6g)
2 tsp (10mL)
2 tbsp (12g)
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. Rosemary roasted radishes
55 cals, 1p, 2c, 4f (per meal)
1/2 tsp (3mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Quarter radishes and lay them on a sheet pan.
3
Pour oil, rosemary, and salt to taste over the radishes and use your hands to make sure they are fully coated.
4
Bake for about 35-40 minutes, stirring halfway through.
5
Remove and sprinkle lemon juice on top (optional).
6
Serve!
dinner prep - 1 days
1. Zucchini noodle curry bowl with tofu
315 cals, 14p, 17c, 18f (per meal)
1/4 head small (4" dia.) (66g)
1/4 package (16 oz) (113g)
1/2 cup (142g)
1/2 large (162g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
2
Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
3
Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
4
Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
dinner prep - 1 days
1. Crispy chik'n tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
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.
snack prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
