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 (1700cal, 156g protein, 122g net carbs, 54g fat, 28g fiber per day) cannot be customized.
Day 1
1675cal, 148g protein, 170g net carbs, 28g fat, 37g fiber
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
1750cal, 159g protein, 178g net carbs, 32g fat, 28g fiber
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
1625cal, 153g protein, 137g net carbs, 44g fat, 19g fiber
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
1725cal, 164g protein, 83g net carbs, 73g fat, 21g fiber
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
1700cal, 158g protein, 81g net carbs, 73g fat, 22g fiber
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
1700cal, 149g protein, 94g net carbs, 66g fat, 32g fiber
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
1750cal, 158g protein, 109g net carbs, 59g fat, 37g fiber
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (53 items)
Soups, Sauces, and Gravies
Pasta sauce
1/8 jar (24 oz) (84g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Other
Lentil pasta
2 oz (57g)
Soy milk yogurt
3 container(s) (451g)
Dairy-free cream cheese
2 1/4 tbsp (34g)
Soy milk, unsweetened
4 cup (919mL)
Protein bar (20g protein)
2 bar (100g)
Coleslaw mix
4 tbsp (23g)
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)
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)
Baked Products
Bagel
2 medium bagel (3-1/2" to 4" dia) (209g)
Bread
1/4 lbs (128g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
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)
Fresh ginger
1 1/3 inch (2.5cm) cube (7g)
Tomatoes
18 cherry tomatoes (306g)
Cauliflower
3 cup chopped (321g)
Mushrooms
2 1/4 cup, pieces or slices (158g)
Garlic
1 1/2 clove (5g)
Onion
3/4 small (53g)
Fresh spinach
2 cup(s) (60g)
Legumes and Legume Products
Chickpeas, canned
5 oz (142g)
Roasted peanuts
1/2 cup (73g)
Peanut butter
2 2/3 tbsp (43g)
Hummus
5 tbsp (75g)
Firm tofu
1 1/4 lbs (567g)
Lentils, raw
4 tbsp (48g)
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)
Cereal Grains and Pasta
Seitan
1/2 lbs (255g)
Long-grain white rice
4 tbsp (46g)
Snacks
High-protein granola bar
2 bar (80g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Almonds
4 tbsp, whole (36g)
Sweets
Jelly
1 serving 1 tbsp (21g)
dinner prep - 1 days
1. Lentil pasta
255 cals, 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.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Small toasted bagel with vegan cream cheese
130 cals, 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.
snack prep - 3 days
1. Instant oatmeal with water
165 cals, 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 - 2 days
1. Vegan smashed chickpea sandwich
205 cals, 9p, 19c, 8f (per meal)
1 dash (0g)
4 tbsp (23g)
1 tbsp (15g)
1 spears (35g)
5 oz (142g)
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.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
340 cals, 28p, 39c, 6f (per meal)
6 oz (170g)
1/2 tbsp (8mL)
2 2/3 tbsp (40mL)
1/2 package (10 oz ea) (144g)
4 tbsp (46g)
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)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 2 days
1. Chik'n satay with peanut sauce
465 cals, 38p, 11c, 28f (per meal)
8 skewer(s) (8g)
1 1/3 inch (2.5cm) cube (7g)
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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
2. Cherry tomatoes
20 cals, 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
175 cals, 6p, 34c, 1f (per meal)
lunch prep - 2 days
1. Vegan cream of mushroom soup
300 cals, 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 1/2 clove (5g)
1/2 tbsp, ground (3g)
3/4 small (53g)
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
snack prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
dinner prep - 2 days
1. Cajun tofu
315 cals, 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
85 cals, 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.
lunch prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.