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

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 (1550cal, 142g protein, 104g net carbs, 52g fat, 22g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Protein shake (almond milk), roasted almonds
Vegan bangers and cauliflower mash, simple mixed greens and tomato salad
Vegan grilled cheese, chunky canned soup (non-creamy)
Grapes
Tue
Wed
Vegan meatball sub, fruit juice, simple mixed greens and tomato salad
Crispy tenders, simple sauteed spinach
Thu
Breakfast cereal w/ protein almond milk
Fri
Higher-calorie breakfast cereal w/ protein almond milk
Sat
Tomato soup, high-protein granola bar, roasted almonds
Seitan salad
Protein shake
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Vegetables and Vegetable Products
Onion
1 small (70g)
Tomatoes
2 1/3 medium whole (2-3/5" dia) (288g)
Garlic
1 1/2 clove (5g)
Fresh spinach
14 cup(s) (420g)
Ketchup
4 tbsp (68g)
Other
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Mixed greens
7 1/2 cup (225g)
Vegan cheese, sliced
4 slice(s) (80g)
Sub roll(s)
1 1/2 roll(s) (128g)
Nutritional yeast
2 1/2 tsp (3g)
Vegan meatballs, frozen
6 meatball(s) (180g)
Meatless chik'n tenders
16 pieces (408g)
Fats and Oils
Oil
1 oz (29mL)
Salad dressing
1/2 cup (128mL)
Olive oil
1 1/2 tbsp (23mL)
Fruits and Fruit Juices
Grapes
7 cup (644g)
Fruit juice
16 fl oz (480mL)
Avocados
1/4 avocado(s) (50g)
Beverages
Water
18 cup(s) (4266mL)
Protein powder
22 scoop (1/3 cup ea) (678g)
Almond milk
4 cup (931mL)
Nut and Seed Products
Almonds
3/4 cup, whole (113g)
Baked Products
Bread
4 slice (128g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Pasta sauce
6 tbsp (98g)
Condensed canned tomato soup
1/2 can (10.5 oz) (149g)
Spices and Herbs
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Breakfast Cereals
Breakfast cereal
2 1/4 serving (68g)
Higher-calorie breakfast cereal
1 1/2 serving (72g)
Snacks
High-protein granola bar
1 bar (40g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
  • ,
  • Onion, thinly sliced
    1 small (70g)
  • Vegan sausage
    2 sausage (200g)
  • Oil
    1 tbsp (15mL)
  • Frozen cauliflower
    1 1/2 cup (170g)
  • 1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
    2. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    3 tbsp (45mL)
  • Mixed greens
    3 cup (90g)
  • Tomatoes
    1/2 cup cherry tomatoes (75g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    snack prep - 3 days
    1. Grapes
    135 cals, 2p, 22c, 1f (per meal)
  • Grapes
    7 cup (644g)
  • 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. Protein shake (almond milk)
    105 cals, 14p, 3c, 4f (per meal)
  • Almond milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    2. Roasted almonds
    150 cals, 5p, 2c, 12f (per meal)
  • ,
  • Almonds
    2 2/3 tbsp, whole (24g)
  • dinner prep - 2 days
    1. Vegan grilled cheese
    330 cals, 10p, 34c, 16f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Vegan cheese, sliced
    2 slice(s) (40g)
  • Oil
    1 tsp (5mL)
  • 1
    Preheat skillet to medium-low with half of the oil.
    2
    Place one slice of bread on the skillet and top with cheese and the other slice of bread.
    3
    Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
    2. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    lunch prep - 3 days
    1. Vegan meatball sub
    235 cals, 14p, 27c, 6f (per meal)
  • ,
  • Sub roll(s)
    1/2 roll(s) (43g)
  • Nutritional yeast
    4 dash (1g)
  • Pasta sauce
    2 tbsp (33g)
  • Vegan meatballs, frozen
    2 meatball(s) (60g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook vegan meatballs according to package.
    2
    Heat up pasta sauce on stove or in microwave.
    3
    When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
    4
    Serve.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. Simple mixed greens and tomato salad
    75 cals, 2p, 5c, 5f (per meal)
  • Salad dressing
    1/4 cup (68mL)
  • Mixed greens
    4 1/2 cup (135g)
  • Tomatoes
    3/4 cup cherry tomatoes (112g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens, tomatoes, and dressing in a small bowl. Serve.
    dinner prep - 3 days
    1. Crispy tenders
    305 cals, 22p, 28c, 12f (per meal)
  • ,
  • Meatless chik'n tenders
    5 1/3 pieces (136g)
  • Ketchup
    4 tsp (23g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Simple sauteed spinach
    100 cals, 4p, 2c, 7f (per meal)
  • Garlic, diced
    1 1/2 clove (5g)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Fresh spinach
    12 cup(s) (360g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in the pan over medium heat.
    2
    Add the garlic and sauté for a minute or two until fragrant.
    3
    Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
    4
    Serve.
    snack prep - 3 days
    1. Breakfast cereal w/ protein almond milk
    170 cals, 13p, 19c, 4f (per meal)
  • Protein powder
    3/8 scoop (1/3 cup ea) (12g)
  • Breakfast cereal
    3/4 serving (23g)
  • Almond milk
    6 tbsp (90mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    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.
    breakfast prep - 2 days
    1. Higher-calorie breakfast cereal w/ protein almond milk
    210 cals, 13p, 25c, 4f (per meal)
  • Almond milk
    6 tbsp (90mL)
  • Higher-calorie breakfast cereal
    3/4 serving (36g)
  • Protein powder
    3/8 scoop (1/3 cup ea) (12g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    lunch prep - 1 days
    1. Tomato soup
    105 cals, 2p, 21c, 1f (per meal)
  • Condensed canned tomato soup
    1/2 can (10.5 oz) (149g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • High-protein granola bar
    1 bar (40g)
  • 3. Roasted almonds
    110 cals, 4p, 2c, 9f (per meal)
  • Almonds
    2 tbsp, whole (18g)
  • dinner prep - 1 days
    1. Seitan salad
    360 cals, 27p, 16c, 18f (per meal)
  • Oil
    1 tsp (5mL)
  • Nutritional yeast
    1 tsp (1g)
  • Salad dressing
    1 tbsp (15mL)
  • Avocados, sliced
    1/4 avocado(s) (50g)
  • Tomatoes, halved
    6 cherry tomatoes (102g)
  • Fresh spinach
    2 cup(s) (60g)
  • Seitan, sliced
    3 oz (85g)
  • 1
    Heat oil in a skillet over medium heat.
    2
    Add in sliced seitan and cook until browned, about 5 minutes.
    3
    Transfer to a bed of spinach.
    4
    Top with tomatoes, avocado, salad dressing and nutritional yeast.
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