1600 calorie high protein vegan meal 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.
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: Sample plan
This sample plan (1600cal, 156g protein, 100g net carbs, 50g fat, 29g fiber per day) was pre-made for your convenience and cannot be customized.
| Breakfast | Lunch | Dinner | Snack | |
|---|---|---|---|---|
Mon |
Protein shake (almond milk), strawberries
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Chunky canned soup (non-creamy)
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Veggie burger, sugar snap peas
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Sunflower seeds
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Tue |
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Wed |
Crispy tenders, sugar snap peas, brown rice
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Thu |
Baked tofu, couscous, simple mixed greens and tomato salad
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Fri |
Pumpkin seeds
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Edamame
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Sat |
Chunky canned soup (creamy)
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Crack slaw with tempeh, grapes
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Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Hot sauce
1 tsp (5mL)
Nut and Seed Products
Sunflower kernels
4 1/2 oz (125g)
Sesame seeds
1 tbsp (9g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Beverages
Water
18 3/4 cup(s) (4444mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Almond milk
4 cup (960mL)
Fruits and Fruit Juices
Strawberries
4 cup, whole (576g)
Grapes
1 3/4 cup (161g)
Baked Products
Hamburger buns
3 bun (153g)
Vegetables and Vegetable Products
Ketchup
7 tbsp (119g)
Frozen sugar snap peas
10 cup (1440g)
Fresh ginger
1 slices (1" dia) (2g)
Tomatoes
1/2 cup cherry tomatoes (75g)
Edamame, frozen, shelled
3 cup (354g)
Garlic
1 clove (3g)
Other
Mixed greens
1 package (5.5 oz) (175g)
Veggie burger patty
3 patty (213g)
Meatless chik'n tenders
16 pieces (408g)
Coleslaw mix
2 cup (37g)
Cereal Grains and Pasta
Brown rice
6 tbsp (71g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Spices and Herbs
Salt
1/3 tsp (2g)
Black pepper
1/3 tsp, ground (1g)
Legumes and Legume Products
Extra firm tofu
16 oz (454g)
Soy sauce
1/2 cup (120mL)
Tempeh
4 oz (113g)
Fats and Oils
Salad dressing
3 tbsp (45mL)
Oil
2 tsp (10mL)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 4 days
1. Sunflower seeds
180 cals, 9p, 2c, 14f (per meal)
Sunflower kernels
4 oz (113g)
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)
210 cals, 28p, 5c, 8f (per meal)
Almond milk
1 cup (240mL)
Protein powder
1 scoop (1/3 cup ea) (31g)
1
Mix until well-combined.
2
Serve.
2. Strawberries
50 cals, 1p, 8c, 0f (per meal)
Strawberries
4 cup, whole (576g)
dinner prep - 3 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
Hamburger buns
1 bun (51g)
Ketchup
1 tbsp (17g)
Mixed greens
1 oz (28g)
Veggie burger patty
1 patty (71g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
Frozen sugar snap peas
8 cup (1152g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch 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. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
Frozen sugar snap peas
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Brown rice
85 cals, 2p, 17c, 1f (per meal)
Brown rice
6 tbsp (71g)
Salt
1/3 tsp (2g)
Water
3/4 cup(s) (178mL)
Black pepper
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
dinner prep - 2 days
1. Baked tofu
225 cals, 22p, 5c, 12f (per meal)
Extra firm tofu
16 oz (454g)
Fresh ginger, peeled and grated
1 slices (1" dia) (2g)
Sesame seeds
1 tbsp (9g)
Soy sauce
1/2 cup (120mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Couscous
100 cals, 4p, 20c, 0f (per meal)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. 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.
breakfast prep - 2 days
1. Pumpkin seeds
185 cals, 9p, 2c, 15f (per meal)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
snack prep - 2 days
1. Edamame
210 cals, 20p, 5c, 8f (per meal)
Edamame, frozen, shelled
3 cup (354g)
Recipe has been scaled from original by 6x. 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.
lunch prep - 1 days
1. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Crack slaw with tempeh
410 cals, 27p, 12c, 27f (per meal)
Tempeh, cubed
4 oz (113g)
Coleslaw mix
2 cup (37g)
Hot sauce
1 tsp (5mL)
Sunflower kernels
1 tbsp (12g)
Oil
2 tsp (10mL)
Garlic, minced
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
2. Grapes
100 cals, 1p, 16c, 1f (per meal)
Grapes
1 3/4 cup (161g)