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 (1800cals, 173g protein, 108g net carbs, 62g fat 30g fiber per day) cannot be customized.
            Day 1
          
          1825cals, 163g protein, 132g net carbs, 57g fat 36g fiber per day
            
            
                      
                      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
          
          1825cals, 163g protein, 110g net carbs, 65g fat 34g fiber per day
            
            
                      
                      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
          
          1800cals, 190g protein, 77g net carbs, 68g fat 30g fiber per day
            
            
                      
                      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
          
          1800cals, 190g protein, 77g net carbs, 68g fat 30g fiber per day
            
            
                      
                      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
          
          1800cals, 166g protein, 124g net carbs, 60g fat 24g fiber per day
            
            
                      
                      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
          
          1800cals, 166g protein, 124g net carbs, 60g fat 24g fiber per day
            
            
                      
                      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
          
          1775cals, 174g protein, 110g net carbs, 57g fat 35g fiber per day
            
            
                      
                      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, 2ff)
                
          Grocery List (49 items)
        
        Other
      Baked chips, any flavor
            24  crips (56g)
Mixed greens
            21 1/2 cup (645g)
Veggie burger patty
            2 patty (142g)
Nutritional yeast
            4 tsp (5g)
Soy milk yogurt 
            2 container(s) (301g)
Meatless chik'n tenders
            10 2/3 pieces (272g)
Vegan chik'n nuggets
            18  nuggets (387g)
Vegan ranch
            2 tbsp (31mL)
Vegan chik'n strips
            1/4 lbs (106g)
Nut and Seed Products
      Walnuts
            4 tbsp, shelled (25g)
Pistachios, shelled
            1/2 cup (62g)
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
      Bell pepper
            3 1/2 medium (417g)
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)
Broccoli
            2 2/3 cup chopped (243g)
Tomatoes
            1 cup cherry tomatoes (149g)
Fresh ginger
            1 1/3 slices (1" dia) (3g)
Ketchup
            1/2 cup (122g)
Raw celery
            4 stalk, medium (7-1/2" - 8" long) (160g)
Edamame, frozen, shelled
            4 tbsp (30g)
Beets, precooked (canned or refrigerated)
            1 beet(s) (50g)
Carrots
            1 1/2 small (5-1/2" long) (75g)
Soups, Sauces, and Gravies
      Vegetable broth
            1/4 cup(s) (mL)
Frank's red hot sauce
            2 tbsp (31mL)
Spices and Herbs
      Chili powder
            2 dash (1g)
Ground cumin
            2 dash (1g)
Salt
            1 dash (1g)
Legumes and Legume Products
      Vegetarian burger crumbles
            1 1/2 package (12 oz) (485g)
Lentils, raw
            3/4 cup (136g)
Kidney beans
            1/4 can (112g)
Tempeh
            1/2 lbs (227g)
Extra firm tofu
            1 1/3 lbs (605g)
Soy sauce
            1/2 lbs (179mL)
Hummus
            3/4 cup (183g)
Beverages
      Water
            31 cup(s) (7323mL)
Protein powder
            28 scoop (1/3 cup ea) (868g)
Snacks
      Small granola bar
            2 bar (50g)
High-protein granola bar
            3 bar (120g)
Cereal Grains and Pasta
      Brown rice
            1/4 cup (53g)
                snack prep - 2 days
              
            
                breakfast prep - 2 days
              
             
    2. Applesauce 
        57cal, 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 
                  
                
                lunch prep - 2 days
              
             
    1. Vegan chili con 'carne'
        218cal, 15p, 19c, 6f (per meal)
      1/2 medium (60g)
    3/4 clove(s) (2g)
    1/4 can (~14.5 oz) (101g)
    1/4 medium (2-1/2" dia) (28g)
    1/4 cup(s) (mL)
    2 dash (1g)
    2 dash (1g)
    1/4 package (12 oz) (85g)
    2 tbsp (24g)
    1/4 can (112g)
    1/2 tbsp (8mL)
    
        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
        237cal, 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.
                  
                
                protein prep - 7 days
              
             
    1. Protein shake
        436cal, 97p, 4c, 2f (per meal)
      
                dinner prep - 1 days
              
             
    1. Veggie burger patty
        254cal, 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 
        231cal, 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.
                  
                
                dinner prep - 1 days
              
             
    1. Basic tempeh
        295cal, 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 
        174cal, 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.
                  
                
                lunch prep - 2 days
              
             
    1. Vegan crumbles
        292cal, 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
        143cal, 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 - 2 days
              
            
                snack prep - 2 days
              
             
    2. Watermelon
        41cal, 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
        302cal, 30p, 7c, 16f (per meal)
      1 1/3 lbs (605g)
    1 1/3 slices (1" dia) (3g)
    4 tsp (12g)
    2/3 cup (160mL)
    
        Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
      
    
                    1
                  
                  
                    Pat the tofu dry and cut into cubes.
                  
                
                    2
                  
                  
                    Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
                  
                
                    3
                  
                  
                    Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
                  
                
                    4
                  
                  
                    In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
                  
                
                    5
                  
                  
                    Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
                  
                 
    2. Simple mixed greens and tomato salad
        151cal, 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.
                  
                
                breakfast prep - 3 days
              
            
                lunch prep - 2 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.
                  
                 
    2. Simple mixed greens salad
        102cal, 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
        128cal, 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
        59cal, 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)
                  
                
                dinner prep - 2 days
              
             
    1. Chik'n nuggets
        496cal, 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
        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.
                  
                
                dinner prep - 1 days
              
             
    1. Buffalo tempeh with vegan ranch
        393cal, 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
        86cal, 5p, 6c, 4f (per meal)
      4 tbsp (30g)
    1/2 tbsp (8mL)
    1 beet(s) (50g)
    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.
                  
                
                lunch prep - 1 days
              
             
    1. Chik'n stir fry
        427cal, 31p, 51c, 7f (per meal)
      3/4 medium (89g)
    1/4 lbs (106g)
    1 1/2 small (5-1/2" long) (75g)
    1 1/4 tbsp (19mL)
    1/2 cup(s) (133mL)
    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.
                  
                 
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
                     
     
     
     
     
     
     
    