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: Pre-made plan with PDF
This pre-made PDF plan (1625cal, 148g protein, 123g net carbs, 44g fat, 33g fiber per day) cannot be customized.
Day 1
1650cal, 148g protein, 126g net carbs, 47g fat, 30g fiber
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (261cal, 3p, 36c, 9f)
1/2 serving(s) (223cal, 10p, 31c, 4f)
1 1/2 cup(s) (152cal, 6p, 6c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1600cal, 143g protein, 131g net carbs, 44g fat, 29g fiber
1/2 serving(s) (223cal, 10p, 31c, 4f)
1 1/2 cup(s) (152cal, 6p, 6c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1625cal, 161g protein, 142g net carbs, 27g fat, 40g fiber
2/3 serving(s) (149cal, 11p, 17c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 serving(s) (369cal, 18p, 39c, 9f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1550cal, 152g protein, 135g net carbs, 33g fat, 31g fiber
2/3 serving(s) (149cal, 11p, 17c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 oz tempeh (217cal, 16p, 7c, 11f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 bar(s) (76cal, 3p, 12c, 1f)
1 3/4 cup(s) (91cal, 2p, 14c, 1f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1650cal, 148g protein, 130g net carbs, 44g fat, 34g fiber
2/3 serving(s) (149cal, 11p, 17c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (264cal, 18p, 12c, 13f)
1 3/4 cup(s) (177cal, 7p, 7c, 13f)
1 bar(s) (76cal, 3p, 12c, 1f)
1 3/4 cup(s) (91cal, 2p, 14c, 1f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 cup(s) (85cal, 7p, 2c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1650cal, 145g protein, 107g net carbs, 53g fat, 38g fiber
3/4 serving(s) (128cal, 6p, 8c, 6f)
1 cup(s) (101cal, 4p, 4c, 8f)
3/4 serving(s) (214cal, 16p, 24c, 3f)
3 serving(s) (212cal, 5p, 22c, 10f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 cup(s) (85cal, 7p, 2c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1600cal, 143g protein, 89g net carbs, 60g fat, 32g fiber
3/4 serving(s) (128cal, 6p, 8c, 6f)
1 cup(s) (101cal, 4p, 4c, 8f)
3/4 serving(s) (214cal, 16p, 24c, 3f)
3 serving(s) (212cal, 5p, 22c, 10f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (60 items)
Beverages
Almond milk, unsweetened
1/2 gallon (1862mL)
Water
1 1/2 gallon (6259mL)
Protein powder
25 2/3 scoop (1/3 cup ea) (796g)
Vegetables and Vegetable Products
Garlic
2 1/3 clove(s) (7g)
Onion
1/2 medium (2-1/2" dia) (54g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (10g)
Edamame, frozen, shelled
3 cup (354g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (828g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Green pepper
2 tsp, chopped (6g)
Frozen mixed veggies
1/2 lbs (255g)
Carrots
3 3/4 medium (226g)
Bell pepper
3 1/4 medium (387g)
Brussels sprouts
2 oz (57g)
Broccoli
3/4 cup chopped (68g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Purple onions
1 1/2 small (105g)
Potatoes
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
Fats and Oils
Oil
1 oz (28mL)
Olive oil
3/4 oz (25mL)
Salad dressing
1/3 lbs (157mL)
Spices and Herbs
Salt
1/6 oz (6g)
Black pepper
5 dash, ground (1g)
Ground ginger
4 dash (1g)
Cinnamon
1/4 tbsp (2g)
Garlic powder
2 dash (1g)
Taco seasoning mix
1/4 packet (9g)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Seitan
2 2/3 oz (76g)
Brown rice
1/2 cup (107g)
Nut and Seed Products
Coconut milk, canned
2 tbsp (31mL)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Legumes and Legume Products
Dry kidney beans
2 2/3 oz (76g)
Soy sauce
2 oz (44mL)
Extra firm tofu
9 3/4 oz (275g)
Chickpeas, canned
1/2 can (224g)
Peanut butter
1 tbsp (16g)
Tempeh
2 oz (57g)
Vegetarian burger crumbles
5/8 package (12 oz) (198g)
Hummus
1/2 cup (122g)
White beans, canned
1/4 15.5oz can (110g)
Chili beans
1/4 can (~16 oz) (112g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 1/6 cup(s) (95g)
Breakfast cereal
2 serving (60g)
Sweets
Maple syrup
1 tbsp (15mL)
Other
Soy milk, unsweetened
3 cup (720mL)
Vegan chik'n strips
1/2 lbs (213g)
Teriyaki sauce
2 tbsp (31mL)
Mixed greens
4 1/2 cup (135g)
Nutritional yeast
1/4 tbsp (1g)
Diced tomatoes
1/4 28oz can (199g)
Italian seasoning
2 dash (1g)
Vegan sausage
1/2 sausage (50g)
Fruits and Fruit Juices
Fruit juice
8 fl oz (240mL)
Banana
3 1/3 medium (7" to 7-7/8" long) (393g)
Strawberries
3 1/2 cup, whole (504g)
Raspberries
56 tsp (144g)
Dried cranberries
1 tbsp (9g)
Lemon juice
1/4 tbsp (4mL)
Soups, Sauces, and Gravies
Oriental flavored ramen
1/4 package with flavor packet (21g)
dinner prep - 2 days
1. Belizean rice and beans
225 cals, 10p, 31c, 4f (per meal)
1/2 clove(s) (2g)
1/8 medium (2-1/2" dia) (9g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (10g)
1/6 tsp (1mL)
2/3 dash (1g)
1/3 dash, ground (0g)
2 2/3 tbsp (31g)
2 tbsp (30mL)
1/8 cup(s) (30mL)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Place kidney beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.
2
Transfer beans to a stockpot and add enough water to cover; bring to a boil. Add garlic to beans, reduce heat to low, and simmer until beans are tender, about 1 hour. Mix onion, red bell pepper, vegetable oil, salt, and black pepper into beans.
3
Cook and stir rice in a saucepan over low heat until toasted and fragrant, about 3 minutes. Add coconut milk, water, and kidney beans; bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 30 to 40 minutes.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Ginger oatmeal
185 cals, 5p, 31c, 3f (per meal)
1 dash (0g)
1 3/4 gram (2mL)
1 cup(s) (81g)
4 dash (1g)
4 dash (1g)
1 tbsp (15mL)
1
STOVE: In a saucepan over low heat, add all ingredients. Mix.
2
Bring to a simmer and cook for about 5 minutes until oats are soft. If desired, add a splash of water to make it less thick.
3
Transfer oats to a bowl and serve.
4
MICROWAVE OPTION: In a microwave-safe bowl, add all ingredients. Mix. Microwave on high for 2.5-3 minutes, watching closely, until oats are soft. Serve.
snack prep - 3 days
1. Edamame
140 cals, 13p, 3c, 6f (per meal)
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.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch 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. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 1 days
1. Tofu lo-mein
340 cals, 17p, 26c, 16f (per meal)
4 oz (113g)
1/2 tbsp (8mL)
3/8 cup(s) (89mL)
1/4 tbsp (4mL)
1/4 package with flavor packet (21g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
breakfast prep - 3 days
1. Breakfast cereal w/ protein almond milk
150 cals, 11p, 17c, 3f (per meal)
1/3 scoop (1/3 cup ea) (10g)
2/3 serving (20g)
1/3 cup (80mL)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 2 days
1. Chik'n stir fry
425 cals, 31p, 51c, 7f (per meal)
1/2 lbs (213g)
3 small (5-1/2" long) (150g)
1 cup(s) (267mL)
2 1/2 tbsp (37mL)
1 1/2 medium (179g)
1/2 cup (107g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
snack prep - 2 days
1. Raspberry oat protein bars
75 cals, 3p, 12c, 1f (per meal)
1/6 cup(s) (14g)
1 1/3 dash (0g)
1/3 medium (7" to 7-7/8" long) (39g)
2 2/3 tbsp (21g)
2 2/3 tsp (9g)
1/6 scoop (1/3 cup ea) (5g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C). Prepare a baking sheet with parchment paper and spray with a non-stick spray.
2
Soak cranberries in some hot water. Set aside.
3
In a bowl, add the bananas and mash with a fork until smooth.
4
Drain the cranberries and mix them in with the banana mash. Add in all remaining ingredients and mix until raspberries have broken down into the mixture.
5
Form dough into balls (use number of bars listed in serving size in the recipe details). Press balls, flattening them on the baking sheet and bake for about 15-20 mins. Let cool and serve.
lunch prep - 1 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner 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.
lunch prep - 1 days
1. Roasted tofu & veggies
265 cals, 18p, 12c, 13f (per meal)
1/2 block (162g)
2 dash (2g)
2 dash, ground (1g)
2 oz (57g)
3/4 medium (46g)
4 tbsp chopped (23g)
1/4 medium (30g)
1/8 medium (2-1/2" dia) (14g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
breakfast prep - 2 days
1. Bell pepper strips and hummus
130 cals, 6p, 8c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 2 days
1. Simple vegan chili
215 cals, 16p, 24c, 3f (per meal)
1/4 package (12 oz) (85g)
1/4 15.5oz can (110g)
1/4 packet (9g)
1/4 can (~16 oz) (112g)
1/4 small (18g)
1/4 28oz can (199g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix the tomatoes, onion, white beans, chili beans, and taco seasoning mix in a large pot over medium heat. Bring to a boil.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through. Serve.
2. Tomato cucumber salad
210 cals, 5p, 22c, 10f (per meal)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 cucumber (8-1/4") (226g)
3/4 small (53g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
snack prep - 2 days
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
240 cals, 16p, 16c, 11f (per meal)
2 dash (1g)
1 tsp (5mL)
1/2 cup chopped (46g)
1/2 medium (31g)
1/2 small (1-3/4" to 2-1/4" dia.) (46g)
1/2 sausage (50g)
Recipe has been scaled from original by 0.25x. 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 salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.