1600 calorie high protein vegan meal plan
Table of Contents
Overview
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 (1575cals, 152g protein, 121g net carbs, 43g fat 25g fiber per day) cannot be customized.
Day 1
1575cals, 152g protein, 127g net carbs, 31g fat 42g fiber per day
1 serving(s) (167cal, 27p, 3c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
1 1/4 serving(s) (519cal, 26p, 58c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1550cals, 146g protein, 135g net carbs, 38g fat 21g fiber per day
1 serving(s) (167cal, 27p, 3c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
4 nuggets (221cal, 12p, 21c, 9f)
1/2 cucumber (30cal, 2p, 5c, 0f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1600cals, 148g protein, 138g net carbs, 42g fat 21g fiber per day
1 serving(s) (167cal, 27p, 3c, 5f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (302cal, 10p, 30c, 14f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
4 nuggets (221cal, 12p, 21c, 9f)
1/2 cucumber (30cal, 2p, 5c, 0f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1600cals, 157g protein, 115g net carbs, 47g fat 21g fiber per day
1 serving(s) (210cal, 28p, 5c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 sandwich(es) (352cal, 12p, 37c, 14f)
1/4 cucumber (15cal, 1p, 3c, 0f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1 1/2 cup(s) (78cal, 2p, 12c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1550cals, 150g protein, 87g net carbs, 58g fat 19g fiber per day
1 serving(s) (210cal, 28p, 5c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 sandwich(es) (352cal, 12p, 37c, 14f)
1/4 cucumber (15cal, 1p, 3c, 0f)
6 oz (257cal, 13p, 4c, 21f)
1 serving(s) (85cal, 3p, 9c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1625cals, 157g protein, 123g net carbs, 44g fat 27g fiber per day
1 cake(s) (240cal, 8p, 12c, 17f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 cup(s) (85cal, 7p, 2c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1625cals, 157g protein, 123g net carbs, 44g fat 27g fiber per day
1 cake(s) (240cal, 8p, 12c, 17f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 cup(s) (85cal, 7p, 2c, 5f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (49 items)
Beverages
Water
31 cup(s) (7347mL)
Almond milk, unsweetened
1/4 gallon (840mL)
Protein powder
26 1/2 scoop (1/3 cup ea) (822g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Other
Soy milk, unsweetened
1/4 gallon (1080mL)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Vegan chik'n nuggets
8 nuggets (172g)
Vegan cheese, sliced
1 slice(s) (20g)
Meatless chik'n tenders
5 1/3 pieces (136g)
Mixed greens
1/2 package (5.5 oz) (82g)
Vegan cheese, shredded
1 cup (112g)
Teriyaki sauce
1/4 cup (53mL)
Nutritional yeast
1/2 cup (30g)
Sweets
Cocoa powder
1 tbsp (5g)
Jelly
1 tbsp (21g)
Nut and Seed Products
Roasted cashews
6 tbsp, halves and whole (51g)
Baked Products
Bread
9 oz (256g)
Legumes and Legume Products
Peanut butter
1/3 cup (88g)
Black beans
5/6 can(s) (366g)
Firm tofu
6 oz (170g)
Vegetables and Vegetable Products
Sweet potatoes
3/8 sweetpotato, 5" long (88g)
Tomato paste
2 1/2 tsp (13g)
Kale leaves
1/2 lbs (252g)
Garlic
5/6 clove(s) (3g)
Onion
3/8 small (29g)
Cucumber
2 cucumber (8-1/4") (552g)
Ketchup
3 1/3 tbsp (57g)
Mushrooms
1/4 lbs (120g)
Tomatoes
6 medium whole (2-3/5" dia) (755g)
Raw celery
4 2/3 stalk, medium (7-1/2" - 8" long) (187g)
Frozen mixed veggies
2/3 package (10 oz ea) (192g)
Cauliflower
2 head small (4" dia.) (530g)
Fats and Oils
Oil
1 oz (31mL)
Cooking spray
1/2 spray(s) , about 1/3 second each (0g)
Olive oil
2 tbsp (27mL)
Salad dressing
1 tbsp (15mL)
Fruits and Fruit Juices
Lemon juice
1 1/4 tsp (6mL)
Fruit juice
10 2/3 fl oz (320mL)
Banana
2 1/2 medium (7" to 7-7/8" long) (295g)
Strawberries
1 1/2 cup, whole (216g)
Spices and Herbs
Ground cumin
5 dash (1g)
Thyme, dried
1 tsp, ground (1g)
Rosemary, dried
4 dash (1g)
Salt
2 tsp (11g)
Snacks
Large granola bar
2 bar (74g)
Rice cakes, any flavor
2 cakes (18g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Seitan
1/2 lbs (227g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (143g)
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.
breakfast prep - 3 days
1. Double chocolate almond milk protein shake
167cal, 27p, 3c, 5f (per meal)
1 scoop (1/3 cup ea) (31g)
1 tsp (2g)
1/2 cup (120mL)
1 cup(s) (237mL)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
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)
dinner prep - 1 days
1. Black bean & sweet potato stew
519cal, 26p, 58c, 8f (per meal)
3/8 sweetpotato, 5" long (88g)
2 1/2 tsp (13g)
1 1/4 tsp (6mL)
10 tbsp, chopped (25g)
1 1/4 tsp (6mL)
5 dash (1g)
5/6 clove(s) (3g)
3/8 small (29g)
1 1/4 cup(s) (296mL)
5/6 can(s) (366g)
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.
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)
1/2 spray(s) , about 1/3 second each (0g)
1 tbsp (16g)
1/2 medium (7" to 7-7/8" long) (59g)
1 slice (32g)
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)
1 slice(s) (20g)
1/2 cup, chopped (35g)
1/2 tbsp (8mL)
1 tsp, ground (1g)
2 slice(s) (64g)
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.
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.
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.
lunch prep - 2 days
1. Rosemary mushroom vegan cheese sandwich
352cal, 12p, 37c, 14f (per meal)
1/2 cup (15g)
1/2 cup (56g)
2 slice(s) (64g)
1 1/2 oz (43g)
2 dash (0g)
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)
1/3 package (5.5 oz) (52g)
1/3 medium whole (2-3/5" dia) (41g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1/3 cucumber (8-1/4") (100g)
1 tbsp (15mL)
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.
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.
lunch prep - 2 days
1. Teriyaki seitan with veggies and rice
451cal, 37p, 52c, 8f (per meal)
1/3 cup (62g)
2/3 package (10 oz ea) (192g)
1/4 cup (53mL)
2 tsp (10mL)
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.
dinner prep - 2 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
1 head small (4" dia.) (265g)
4 tbsp (15g)
2 dash (2g)
4 tbsp (72g)
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.
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