1800 calorie high protein vegan meal plan
In just a few clicks, generate your own 1800 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 (1800cal, 173g protein, 108g net carbs, 62g fat, 30g fiber per day) cannot be customized.
Day 1
1825cal, 163g protein, 132g net carbs, 57g fat, 36g fiber
3/4 serving(s) (218cal, 15p, 18c, 6f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
1825cal, 163g protein, 110g net carbs, 65g fat, 34g fiber
3/4 serving(s) (218cal, 15p, 18c, 6f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
1800cal, 190g protein, 77g net carbs, 68g fat, 30g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
1 1/3 cup(s) (143cal, 5p, 5c, 10f)
10 2/3 oz (302cal, 29p, 7c, 16f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
1800cal, 190g protein, 77g net carbs, 68g fat, 30g fiber
2 cup(s) (292cal, 37p, 6c, 9f)
1 1/3 cup(s) (143cal, 5p, 5c, 10f)
10 2/3 oz (302cal, 29p, 7c, 16f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
1800cal, 166g protein, 124g net carbs, 60g fat, 24g fiber
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
1800cal, 166g protein, 124g net carbs, 60g fat, 24g fiber
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
1775cal, 174g protein, 110g net carbs, 57g fat, 35g fiber
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (393cal, 24p, 10c, 25f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (49 items)
Other
Veggie burger patty
2 patty (142g)
Baked chips, any flavor
24 crips (56g)
Mixed greens
21 1/2 cup (645g)
Soy milk yogurt
2 container(s) (301g)
Nutritional yeast
4 tsp (5g)
Vegan chik'n nuggets
18 nuggets (387g)
Meatless chik'n tenders
10 2/3 pieces (272g)
Vegan chik'n strips
1/4 lbs (106g)
Vegan ranch
2 tbsp (31mL)
Spices and Herbs
Salt
1 dash (1g)
Ground cumin
2 dash (1g)
Chili powder
2 dash (1g)
Beverages
Water
31 cup(s) (7323mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Legumes and Legume Products
Lentils, raw
3/4 cup (136g)
Kidney beans
1/4 can (112g)
Vegetarian burger crumbles
1 1/2 package (12 oz) (485g)
Tempeh
1/2 lbs (227g)
Soy sauce
1/2 lbs (179mL)
Extra firm tofu
1 1/3 lbs (605g)
Hummus
3/4 cup (183g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Walnuts
4 tbsp, shelled (25g)
Sunflower kernels
2 oz (57g)
Sesame seeds
4 tsp (12g)
Fruits and Fruit Juices
Applesauce
2 to-go container (~4 oz) (244g)
Watermelon
8 oz (227g)
Strawberries
3 cup, whole (432g)
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Fats and Oils
Salad dressing
1 1/3 cup (315mL)
Oil
1 1/2 oz (45mL)
Balsamic vinaigrette
1/2 tbsp (8mL)
Vegetables and Vegetable Products
Garlic
3/4 clove(s) (2g)
Canned stewed tomatoes
1/4 can (~14.5 oz) (101g)
Onion
1/4 medium (2-1/2" dia) (28g)
Bell pepper
3 1/2 medium (417g)
Tomatoes
1 cup cherry tomatoes (149g)
Fresh ginger
1 1/3 slices (1" dia) (3g)
Broccoli
2 2/3 cup chopped (243g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Ketchup
1/2 cup (122g)
Carrots
1 1/2 small (5-1/2" long) (75g)
Beets, precooked (canned or refrigerated)
1 beets (2" dia, sphere) (50g)
Edamame, frozen, shelled
4 tbsp (30g)
Soups, Sauces, and Gravies
Vegetable broth
1/4 cup(s) (mL)
Frank's red hot sauce
2 tbsp (31mL)
Snacks
Small granola bar
2 bar (50g)
High-protein granola bar
3 bar (120g)
Cereal Grains and Pasta
Brown rice
1/4 cup (53g)
dinner prep - 1 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
snack prep - 2 days
lunch prep - 2 days
1. Vegan chili con 'carne'
220 cals, 15p, 19c, 6f (per meal)
1/2 tbsp (8mL)
3/4 clove(s) (2g)
1/4 can (112g)
2 tbsp (24g)
1/4 package (12 oz) (85g)
1/4 can (~14.5 oz) (101g)
2 dash (1g)
2 dash (1g)
1/4 cup(s) (mL)
1/4 medium (2-1/2" dia) (28g)
1/2 medium (60g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.
2. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
1
Slice tempeh 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. Lentils
175 cals, 12p, 25c, 1f (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.
breakfast prep - 2 days
snack prep - 2 days
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
8 oz (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
dinner prep - 2 days
1. Baked tofu
300 cals, 30p, 7c, 16f (per meal)
2/3 cup (160mL)
1 1/3 lbs (605g)
1 1/3 slices (1" dia) (3g)
4 tsp (12g)
Recipe has been scaled from original by 0.67x. 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. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted broccoli with nutritional yeast
145 cals, 5p, 5c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
breakfast prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 2 days
1. Chik'n nuggets
495 cals, 28p, 46c, 20f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Celery sticks
15 cals, 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. Crispy chik'n tenders
305 cals, 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.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
1. Bell pepper strips and hummus
130 cals, 6p, 8c, 6f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Chik'n stir fry
425 cals, 31p, 51c, 7f (per meal)
1/4 lbs (106g)
1 1/2 small (5-1/2" long) (75g)
1/2 cup(s) (133mL)
1 1/4 tbsp (19mL)
3/4 medium (89g)
1/4 cup (53g)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 1 days
1. Buffalo tempeh with vegan ranch
395 cals, 24p, 10c, 25f (per meal)
2 tbsp (30mL)
4 oz (113g)
2 tbsp (30mL)
1/2 tbsp (8mL)
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 tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1/2 tbsp (8mL)
1 beets (2" dia, sphere) (50g)
4 tbsp (30g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.