2000 calorie high protein vegan meal plan
In just a few clicks, generate your own 2000 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 (2000cal, 189g protein, 143g net carbs, 57g fat, 37g fiber per day) cannot be customized.
Day 1
1950cal, 197g protein, 112g net carbs, 67g fat, 28g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
7 tender(s) (400cal, 28p, 36c, 16f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
1975cal, 183g protein, 166g net carbs, 50g fat, 32g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
1 serving(s) (372cal, 21p, 49c, 8f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
2/3 serving(s) (346cal, 25p, 41c, 8f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2050cal, 192g protein, 135g net carbs, 60g fat, 48g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
14 oz (504cal, 31p, 23c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/3 serving(s) (514cal, 30p, 51c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2000cal, 188g protein, 115g net carbs, 74g fat, 29g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
14 oz (504cal, 31p, 23c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2000cal, 178g protein, 139g net carbs, 64g fat, 40g fiber
1 toast(s) (193cal, 8p, 18c, 7f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
1975cal, 197g protein, 146g net carbs, 48g fat, 41g fiber
1 bagel(s) (248cal, 7p, 50c, 2f)
1 cup(s) (85cal, 7p, 2c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2000cal, 187g protein, 188g net carbs, 36g fat, 42g fiber
1 bagel(s) (248cal, 7p, 50c, 2f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
1 banana(s) (117cal, 1p, 24c, 0f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (53 items)
Vegetables and Vegetable Products
Ketchup
1/4 cup (72g)
Tomatoes
7 medium whole (2-3/5" dia) (861g)
Kale leaves
1 1/2 bunch (241g)
Green pepper
1/8 large (14g)
Garlic
1/3 clove(s) (1g)
Onion
1/8 large (13g)
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Fresh spinach
1/4 cup(s) (8g)
Frozen green beans
4 cup (484g)
Other
Meatless chik'n tenders
7 pieces (179g)
Mixed greens
1 1/2 package (5.5 oz) (213g)
Vegan sausage
6 1/2 oz (188g)
Diced tomatoes
1/6 28oz can (132g)
Snow peas
1/8 cup (11g)
Vegan meatballs, frozen
3 meatball(s) (90g)
Soy milk, unsweetened
6 cup (1440mL)
Vegan chik'n nuggets
10 nuggets (215g)
Guacamole, store-bought
4 tbsp (62g)
Curry paste
4 tsp (20g)
Fats and Oils
Salad dressing
6 tbsp (90mL)
Oil
1 2/3 oz (52mL)
Olive oil
2 1/2 tsp (12mL)
Beverages
Water
35 cup(s) (8255mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (402g)
Raisins
3/4 cup, packed (124g)
Lemon
2 3/4 small (160g)
Nectarine
2 medium (2-1/2" dia) (284g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Baked Products
Bread
1/2 lbs (224g)
Bagel
2 small bagel (3" dia) (138g)
Legumes and Legume Products
Tempeh
6 oz (170g)
Black beans
1 can(s) (439g)
Firm tofu
1 3/4 lbs (794g)
Refried beans
1/2 cup (121g)
Lentils, raw
56 tsp (224g)
Vegetarian burger crumbles
4 cup (400g)
Cereal Grains and Pasta
Seitan
1 1/3 oz (38g)
Long-grain white rice
2 3/4 tbsp (31g)
Cornstarch
4 tbsp (32g)
Spices and Herbs
Cajun seasoning
1/4 tbsp (2g)
Ground cumin
4 dash (1g)
Lemon pepper
1 tsp (2g)
Salt
1 tsp (6g)
Soups, Sauces, and Gravies
Hot sauce
1/3 tsp (2mL)
Vegetable broth
1 cup(s) (mL)
Salsa
1/2 cup (130g)
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 box (8 oz) (57g)
Dairy and Egg Products
Sour cream
2 tbsp (24g)
Nut and Seed Products
Coconut milk, canned
1 cup (240mL)
Sweets
Jelly
2 serving 1 tbsp (42g)
dinner prep - 1 days
1. Crispy chik'n tenders
400 cals, 28p, 36c, 16f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 3 days
1. Avocado & vegan sausage toast
300 cals, 19p, 18c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook sausage according to package instructions. When sausage is cool enough to handle, slice it in half lengthwise, and then, if needed, slice again so that it will fit on your slice of bread.
2
Toast bread, if desired.
3
Using a fork, mash the avocado onto the bread. Season with some salt and pepper and top with sausage slices. Serve.
snack prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Slow cooker vegan jambalaya
345 cals, 25p, 41c, 8f (per meal)
1 1/3 oz (38g)
1/8 large (14g)
1/3 clove(s) (1g)
1/4 tbsp (2g)
1 1/3 oz (38g)
1/2 tsp (3mL)
1/6 28oz can (132g)
1/8 large (13g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1/3 tsp (2mL)
1/6 cup(s) (mL)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Drizzle the bottom of a 4-quart slow cooker crock with olive oil. Stir tomatoes with juice, seitan, sausage, onion, green bell pepper, celery, vegetable broth, garlic, hot sauce, and Cajun seasoning into crock.
2
Cook on Low for 4 hours. Add rice to the crock and cook on High until rice is cooked through, about 30 minutes more.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 small (22g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Rice pilaf with meatless meatballs
370 cals, 21p, 49c, 8f (per meal)
1/8 cup (11g)
3 cherry tomatoes (51g)
3 meatball(s) (90g)
1/4 box (8 oz) (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Simple salad with celery, cucumber & tomato
130 cals, 4p, 13c, 5f (per meal)
1/2 package (5.5 oz) (78g)
1 1/2 tbsp (23mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 cucumber (8-1/4") (151g)
1 stalk, medium (7-1/2" - 8" long) (40g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
dinner prep - 1 days
1. Black bean and salsa soup
515 cals, 30p, 52c, 7f (per meal)
1 can(s) (439g)
3/4 cup(s) (mL)
1/2 cup (130g)
4 dash (1g)
2 tbsp (24g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
lunch prep - 2 days
1. Lemon pepper tofu
505 cals, 31p, 23c, 32f (per meal)
1 tsp (2g)
2 tbsp (30mL)
4 tbsp (32g)
2 small (116g)
1 3/4 lbs (794g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. 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
275 cals, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Cucumber slices
60 cals, 3p, 10c, 0f (per meal)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 2 days
1. Southwest avocado toast
195 cals, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
2/3 cup (128g)
1 1/3 cup(s) (316mL)
1 1/3 dash (1g)
1 cup (240mL)
4 tsp (20g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Small toasted bagel with jelly
250 cals, 7p, 50c, 2f (per meal)
snack prep - 2 days
1. Kale chips
70 cals, 2p, 4c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner 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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Tomato soup
315 cals, 7p, 63c, 2f (per meal)
1 1/2 can (10.5 oz) (447g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 small (22g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
