7-day meal plan with recipes and a grocery list
1600 calorie high protein vegan meal plan
1575calories
152gprotein
121gnet carbs
43gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 1600 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.Day 1
1575cals, 152g protein, 127g net carbs, 31g fat 42g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 serving(s) · 167cal, 27p, 3c, 5f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Snacks
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Soy milk
1/2 cup(s) · 42cal, 4p, 1c, 2f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 2
1550cals, 146g protein, 135g net carbs, 38g fat 21g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 serving(s) · 167cal, 27p, 3c, 5f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Lunch
Grilled peanut butter and banana sandwich
1/2 sandwich(es) · 243cal, 8p, 27c, 10f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Snacks
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Soy milk
1/2 cup(s) · 42cal, 4p, 1c, 2f
Dinner
Chik'n nuggets
4 nuggets · 221cal, 12p, 21c, 9f
Fruit juice
2/3 cup(s) · 76cal, 1p, 17c, 0f
Cucumber slices
1/2 cucumber · 30cal, 2p, 5c, 0f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 3
1600cals, 148g protein, 138g net carbs, 42g fat 21g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 serving(s) · 167cal, 27p, 3c, 5f
Roasted cashews
1/8 cup(s) · 104cal, 3p, 5c, 8f
Lunch
Grilled 'cheese' with mushrooms
1 serving(s) · 302cal, 10p, 30c, 14f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Snacks
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Soy milk
1/2 cup(s) · 42cal, 4p, 1c, 2f
Dinner
Chik'n nuggets
4 nuggets · 221cal, 12p, 21c, 9f
Fruit juice
2/3 cup(s) · 76cal, 1p, 17c, 0f
Cucumber slices
1/2 cucumber · 30cal, 2p, 5c, 0f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 4
1600cals, 157g protein, 115g net carbs, 47g fat 21g fiber per day
Breakfast
Protein shake (almond milk)
1 serving(s) · 210cal, 28p, 5c, 8f
Cherry tomatoes
9 cherry tomatoes · 32cal, 1p, 4c, 0f
Lunch
Rosemary mushroom vegan cheese sandwich
1 sandwich(es) · 352cal, 12p, 37c, 14f
Cucumber slices
1/4 cucumber · 15cal, 1p, 3c, 0f
Dinner
Crispy chik'n tenders
5 1/3 tender(s) · 305cal, 22p, 27c, 12f
Strawberries
1 1/2 cup(s) · 78cal, 2p, 12c, 1f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 5
1550cals, 150g protein, 87g net carbs, 58g fat 19g fiber per day
Breakfast
Protein shake (almond milk)
1 serving(s) · 210cal, 28p, 5c, 8f
Cherry tomatoes
9 cherry tomatoes · 32cal, 1p, 4c, 0f
Lunch
Rosemary mushroom vegan cheese sandwich
1 sandwich(es) · 352cal, 12p, 37c, 14f
Cucumber slices
1/4 cucumber · 15cal, 1p, 3c, 0f
Dinner
Basic tofu
6 oz · 257cal, 13p, 4c, 21f
Simple salad with celery, cucumber & tomato
1 serving(s) · 85cal, 3p, 9c, 3f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 6
1625cals, 157g protein, 123g net carbs, 44g fat 27g fiber per day
Breakfast
Rice cakes with peanut butter
1 cake(s) · 240cal, 8p, 12c, 17f
Celery sticks
2 celery stalk · 13cal, 1p, 1c, 0f
Dinner
Bbq cauliflower wings
1 serving(s) · 268cal, 14p, 40c, 2f
Cherry tomatoes
12 cherry tomatoes · 42cal, 2p, 6c, 0f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 7
1625cals, 157g protein, 123g net carbs, 44g fat 27g fiber per day
Breakfast
Rice cakes with peanut butter
1 cake(s) · 240cal, 8p, 12c, 17f
Celery sticks
2 celery stalk · 13cal, 1p, 1c, 0f
Dinner
Bbq cauliflower wings
1 serving(s) · 268cal, 14p, 40c, 2f
Cherry tomatoes
12 cherry tomatoes · 42cal, 2p, 6c, 0f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Grocery List (49 items)
Beverages
Water
31 cup(s)
Protein powder
26 1/2 scoop (1/3 cup ea)
Almond milk, unsweetened
1/4 gallon
Spices and Herbs
Ground cumin
5 dash
Thyme, dried
1 tsp, ground
Rosemary, dried
4 dash
Salt
2 tsp
Fruits and Fruit Juices
Lemon juice
1 1/4 tsp
Fruit juice
10 2/3 fl oz
Banana
2 1/2 medium (7" to 7-7/8" long)
Strawberries
1 1/2 cup, whole
Vegetables and Vegetable Products
Kale leaves
1/2 lbs
Tomato paste
2 1/2 tsp
Sweet potatoes
3/8 sweetpotato, 5" long
Onion
3/8 small
Garlic
5/6 clove(s)
Ketchup
3 1/3 tbsp
Cucumber
2 cucumber (8-1/4")
Mushrooms
1/4 lbs
Tomatoes
6 medium whole (2-3/5" dia)
Raw celery
4 2/3 stalk, medium (7-1/2" - 8" long)
Frozen mixed veggies
2/3 package (10 oz ea)
Cauliflower
2 head small (4" dia.)
26 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Black bean & sweet potato stew
519cal, 26p, 58c, 8f (per meal)
1 1/4 cup(s) (296mL)
5 dash (1g)
1 1/4 tsp (6mL)
10 tbsp, chopped (25g)
1 1/4 tsp (6mL)
2 1/2 tsp (13g)
5/6 can(s) (366g)
3/8 sweetpotato, 5" long (88g)
3/8 small (29g)
5/6 clove(s) (3g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
snack prep - 3 days
1. Instant oatmeal with water
165cal, 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.
lunch prep - 1 days
1. Peanut butter and jelly sandwich
191cal, 6p, 28c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
167cal, 27p, 3c, 5f (per meal)
1 cup(s) (237mL)
1/2 cup (120mL)
1 tsp (2g)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
dinner prep - 2 days
1. Chik'n nuggets
221cal, 12p, 21c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
243cal, 8p, 27c, 10f (per meal)
1 slice (32g)
1 tbsp (16g)
1/2 spray(s) , about 1/3 second each (0g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
lunch prep - 1 days
1. Grilled 'cheese' with mushrooms
302cal, 10p, 30c, 14f (per meal)
2 slice(s) (64g)
1 tsp, ground (1g)
1/2 tbsp (8mL)
1/2 cup, chopped (35g)
1 slice(s) (20g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
dinner prep - 1 days
1. Crispy chik'n tenders
305cal, 22p, 28c, 12f (per meal)
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.
snack prep - 2 days
breakfast prep - 2 days
1. Protein shake (almond milk)
210cal, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
32cal, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Rosemary mushroom vegan cheese sandwich
352cal, 12p, 37c, 14f (per meal)
2 dash (0g)
1 1/2 oz (43g)
2 slice(s) (64g)
1/2 cup (56g)
1/2 cup (15g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the vegan cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
1 tbsp (15mL)
1/3 package (5.5 oz) (52g)
1/3 cucumber (8-1/4") (100g)
1/3 medium whole (2-3/5" dia) (41g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
snack prep - 2 days
1. Kale chips
138cal, 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
lunch prep - 2 days
1. Teriyaki seitan with veggies and rice
451cal, 37p, 52c, 8f (per meal)
2 tsp (10mL)
1/4 cup (53mL)
2/3 package (10 oz ea) (192g)
1/3 cup (62g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.67x. 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.
breakfast prep - 2 days
1. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
2. Celery sticks
13cal, 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.
dinner prep - 2 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
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