1700 calorie high protein vegan meal plan
In just a few clicks, generate your own 1700 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 (1700cals, 156g protein, 122g net carbs, 54g fat 28g fiber per day) cannot be customized.
Day 1
1675cals, 148g protein, 170g net carbs, 28g fat 37g fiber per day
1/2 bagel(s) (130cal, 4p, 19c, 4f)
1 container (136cal, 6p, 20c, 4f)
1/2 sandwich(es) (203cal, 9p, 19c, 8f)
1 bar (245cal, 20p, 26c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1750cals, 159g protein, 178g net carbs, 32g fat 28g fiber per day
1/2 bagel(s) (130cal, 4p, 19c, 4f)
1 container (136cal, 6p, 20c, 4f)
1/2 sandwich(es) (203cal, 9p, 19c, 8f)
1 bar (245cal, 20p, 26c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
1 serving(s) (338cal, 28p, 39c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1625cals, 153g protein, 137g net carbs, 44g fat 19g fiber per day
1/2 bagel(s) (130cal, 4p, 19c, 4f)
1 container (136cal, 6p, 20c, 4f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (42cal, 4p, 1c, 2f)
1 serving(s) (338cal, 28p, 39c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1725cals, 164g protein, 83g net carbs, 73g fat 21g fiber per day
1/2 bagel(s) (173cal, 6p, 34c, 1f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 bar(s) (204cal, 10p, 12c, 12f)
4 skewers (466cal, 38p, 11c, 28f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1700cals, 158g protein, 81g net carbs, 73g fat 22g fiber per day
1/2 bagel(s) (173cal, 6p, 34c, 1f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 skewers (466cal, 38p, 11c, 28f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1700cals, 149g protein, 94g net carbs, 66g fat 32g fiber per day
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1750cals, 158g protein, 109g net carbs, 59g fat 37g fiber per day
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (53 items)
Beverages
Water
27 3/4 cup(s) (6577mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Almond milk, unsweetened
3 cup(s) (720mL)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Other
Soy milk, unsweetened
4 cup(s) (mL)
Soy milk yogurt
3 container(s) (451g)
Dairy-free cream cheese
2 1/4 tbsp (34g)
Protein bar (20g protein)
2 bar (100g)
Coleslaw mix
4 tbsp (23g)
Lentil pasta
2 oz (57g)
Teriyaki sauce
2 3/4 tbsp (41mL)
Skewer(s)
8 skewer(s) (8g)
Vegan chik'n strips
2/3 lbs (302g)
Sesame oil
4 tsp (20mL)
Nutritional yeast
1 tsp (1g)
Baked Products
Bagel
2 medium bagel (3-1/2" to 4" dia) (209g)
Bread
1/4 lbs (128g)
Legumes and Legume Products
Chickpeas, canned
5 oz (142g)
Roasted peanuts
1/2 cup (73g)
Peanut butter
2 2/3 tbsp (43g)
Firm tofu
1 1/4 lbs (567g)
Lentils, raw
4 tbsp (48g)
Hummus
5 tbsp (75g)
Spices and Herbs
Turmeric, ground
1 dash (0g)
Mustard
1 tbsp (15g)
Onion powder
1 tbsp (7g)
Salt
1/4 tbsp (5g)
Black pepper
1/2 tbsp, ground (3g)
Cajun seasoning
2 tsp (5g)
Vegetables and Vegetable Products
Pickles
1 spears (35g)
Frozen mixed veggies
1/2 package (10 oz ea) (144g)
Tomatoes
18 cherry tomatoes (306g)
Fresh ginger
1 1/3 inch (2.5cm) cube (7g)
Cauliflower
3 cup chopped (321g)
Mushrooms
2 1/4 cup, pieces or slices (158g)
Onion
3/4 small (53g)
Garlic
1 1/2 clove (5g)
Fresh spinach
2 cup(s) (60g)
Fats and Oils
Vegan mayonnaise
2 tbsp (30g)
Oil
1 1/4 oz (39mL)
Salad dressing
1 tbsp (15mL)
Fruits and Fruit Juices
Pears
3 medium (534g)
Lime juice
2 tbsp (30mL)
Strawberries
7 1/2 cup, whole (1080g)
Avocados
1/4 avocado(s) (50g)
Soups, Sauces, and Gravies
Pasta sauce
1/8 jar (24 oz) (84g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Seitan
1/2 lbs (255g)
Snacks
High-protein granola bar
2 bar (80g)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Almonds
4 tbsp, whole (36g)
Sweets
Jelly
1 tbsp (21g)
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. Small toasted bagel with vegan cream cheese
130cal, 4p, 19c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
lunch prep - 2 days
1. Vegan smashed chickpea sandwich
203cal, 9p, 19c, 8f (per meal)
5 oz (142g)
1 dash (0g)
4 tbsp (23g)
1 tbsp (15g)
1 spears (35g)
2 tbsp (30g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the chickpeas in a bowl and mash with a potato masher or the back of a fork until mashed to your liking.
2
Mix in the pickles, mayo, mustard, turmeric, and salt/pepper to taste.
3
Spread mixture between bread and top with coleslaw mix. Serve.
4
Leftover note: Store any leftover chickpea mixture in an airtight container in the fridge. Assemble sandwich when ready to eat.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Lentil pasta
253cal, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
338cal, 28p, 39c, 6f (per meal)
4 tbsp (46g)
1/2 package (10 oz ea) (144g)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
6 oz (170g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
snack prep - 2 days
2. Cherry tomatoes
21cal, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Medium toasted bagel with jelly
173cal, 6p, 34c, 1f (per meal)
dinner prep - 2 days
1. Chik'n satay with peanut sauce
466cal, 38p, 11c, 28f (per meal)
1 1/3 inch (2.5cm) cube (7g)
8 skewer(s) (8g)
2/3 lbs (302g)
4 tsp (20mL)
2 tbsp (30mL)
2 2/3 tbsp (43g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
lunch prep - 2 days
1. Vegan cream of mushroom soup
301cal, 14p, 21c, 16f (per meal)
3 cup chopped (321g)
3 cup(s) (720mL)
1 tbsp (7g)
1/4 tbsp (5g)
1/2 tbsp (8mL)
2 1/4 cup, pieces or slices (158g)
1/2 tbsp, ground (3g)
3/4 small (53g)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
breakfast prep - 2 days
dinner prep - 2 days
1. Cajun tofu
314cal, 22p, 7c, 22f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
lunch prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
3 oz (85g)
2 cup(s) (60g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
1 tsp (1g)
1 tsp (5mL)
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.