7-day meal plan with recipes and a grocery list
1800 calorie high protein vegan meal plan
1800calories
173gprotein
108gnet carbs
62gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1825cals, 163g protein, 132g net carbs, 57g fat 36g fiber per day
Breakfast
Pistachios
1 serving(s) · 188cal, 7p, 6c, 14f
Applesauce
1 serving(s) · 57cal, 0p, 12c, 0f
Lunch
Vegan chili con 'carne'
3/4 serving(s) · 218cal, 15p, 18c, 6f
Simple mixed greens salad
3 1/2 serving(s) · 237cal, 5p, 15c, 16f
Dinner
Veggie burger patty
2 patty · 254cal, 20p, 22c, 6f
Lentils
1 1/3 serving(s) · 231cal, 16p, 34c, 1f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 2
1825cals, 163g protein, 110g net carbs, 65g fat 34g fiber per day
Day 3
1800cals, 190g protein, 77g net carbs, 68g fat 30g fiber per day
Breakfast
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Soy milk yogurt
1 container · 136cal, 6p, 20c, 4f
Lunch
Vegan crumbles
2 cup(s) · 292cal, 37p, 6c, 9f
Roasted broccoli with nutritional yeast
1 1/3 cup(s) · 143cal, 5p, 5c, 10f
Dinner
Baked tofu
10 2/3 oz · 302cal, 29p, 7c, 16f
Simple mixed greens and tomato salad
2 serving(s) · 151cal, 3p, 10c, 9f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 4
1800cals, 190g protein, 77g net carbs, 68g fat 30g fiber per day
Breakfast
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Soy milk yogurt
1 container · 136cal, 6p, 20c, 4f
Lunch
Vegan crumbles
2 cup(s) · 292cal, 37p, 6c, 9f
Roasted broccoli with nutritional yeast
1 1/3 cup(s) · 143cal, 5p, 5c, 10f
Dinner
Baked tofu
10 2/3 oz · 302cal, 29p, 7c, 16f
Simple mixed greens and tomato salad
2 serving(s) · 151cal, 3p, 10c, 9f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 5
1800cals, 166g protein, 124g net carbs, 60g fat 24g fiber per day
Breakfast
High-protein granola bar
1 bar(s) · 204cal, 10p, 12c, 12f
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Lunch
Crispy chik'n tenders
5 1/3 tender(s) · 305cal, 22p, 27c, 12f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Snacks
Bell pepper strips and hummus
3/4 serving(s) · 128cal, 6p, 8c, 6f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Dinner
Chik'n nuggets
9 nuggets · 496cal, 27p, 46c, 20f
Celery sticks
2 celery stalk · 13cal, 1p, 1c, 0f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 6
1800cals, 166g protein, 124g net carbs, 60g fat 24g fiber per day
Breakfast
High-protein granola bar
1 bar(s) · 204cal, 10p, 12c, 12f
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Lunch
Crispy chik'n tenders
5 1/3 tender(s) · 305cal, 22p, 27c, 12f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Snacks
Bell pepper strips and hummus
3/4 serving(s) · 128cal, 6p, 8c, 6f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Dinner
Chik'n nuggets
9 nuggets · 496cal, 27p, 46c, 20f
Celery sticks
2 celery stalk · 13cal, 1p, 1c, 0f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 7
1775cals, 174g protein, 110g net carbs, 57g fat 35g fiber per day
Breakfast
High-protein granola bar
1 bar(s) · 204cal, 10p, 12c, 12f
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Snacks
Bell pepper strips and hummus
3/4 serving(s) · 128cal, 6p, 8c, 6f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Dinner
Buffalo tempeh with vegan ranch
1 serving(s) · 393cal, 24p, 10c, 25f
Edamame & beet salad
1/2 serving(s) · 86cal, 5p, 6c, 4f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Grocery List (49 items)
Beverages
Water
31 cup(s)
Protein powder
28 scoop (1/3 cup ea)
Spices and Herbs
Salt
1 dash
Ground cumin
2 dash
Chili powder
2 dash
Legumes and Legume Products
Lentils, raw
3/4 cup
Vegetarian burger crumbles
1 1/2 package (12 oz)
Kidney beans
1/4 can
Tempeh
1/2 lbs
Soy sauce
1/2 lbs
Extra firm tofu
1 1/3 lbs
Hummus
3/4 cup
37 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
lunch prep - 2 days
1. Vegan chili con 'carne'
218cal, 15p, 19c, 6f (per meal)
1/2 tbsp (8mL)
2 tbsp (24g)
1/4 package (12 oz) (85g)
2 dash (1g)
2 dash (1g)
1/4 cup(s) (mL)
1/4 can (~14.5 oz) (101g)
3/4 clove(s) (2g)
1/4 can (112g)
1/2 medium (60g)
1/4 medium (2-1/2" dia) (28g)
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.
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
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.
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)
2/3 cup (160mL)
4 tsp (12g)
1 1/3 lbs (605g)
1 1/3 slices (1" dia) (3g)
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 - 2 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.
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.
breakfast prep - 3 days
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 - 1 days
1. Buffalo tempeh with vegan ranch
393cal, 24p, 10c, 25f (per meal)
1/2 tbsp (8mL)
2 tbsp (30mL)
4 oz (113g)
2 tbsp (30mL)
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)
1/2 cup (15g)
1/2 tbsp (8mL)
4 tbsp (30g)
1 beet(s) (50g)
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)
1/4 cup (53g)
1/2 cup(s) (133mL)
1 1/4 tbsp (19mL)
1/4 lbs (106g)
1 1/2 small (5-1/2" long) (75g)
3/4 medium (89g)
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.
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