7-day meal plan with recipes and a grocery list
2000 calorie high protein vegan meal plan
2000calories
189gprotein
143gnet carbs
57gfat
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 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.Day 1
1950cals, 197g protein, 112g net carbs, 67g fat 28g fiber per day
Day 2
1975cals, 183g protein, 166g net carbs, 50g fat 32g fiber per day
Lunch
Rice pilaf with meatless meatballs
1 serving(s) · 372cal, 21p, 49c, 8f
Simple salad with celery, cucumber & tomato
1 1/2 serving(s) · 128cal, 4p, 13c, 5f
Dinner
Slow cooker vegan jambalaya
2/3 serving(s) · 346cal, 25p, 41c, 8f
Simple kale & avocado salad
3/4 serving(s) · 173cal, 4p, 7c, 11f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 3
2050cals, 192g protein, 135g net carbs, 60g fat 48g fiber per day
Day 4
2000cals, 188g protein, 115g net carbs, 74g fat 29g fiber per day
Breakfast
Southwest avocado toast
1 toast(s) · 193cal, 8p, 18c, 7f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Lunch
Lemon pepper tofu
14 oz · 504cal, 31p, 23c, 32f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Snacks
Avocado toast
1 slice(s) · 168cal, 5p, 13c, 9f
Cucumber slices
1 cucumber · 60cal, 3p, 10c, 0f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 5
2000cals, 178g protein, 139g net carbs, 64g fat 40g fiber per day
Breakfast
Southwest avocado toast
1 toast(s) · 193cal, 8p, 18c, 7f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Lunch
Curried lentils
1 serving(s) · 482cal, 18p, 40c, 25f
Green beans
3 serving(s) · 95cal, 4p, 12c, 1f
Snacks
Avocado toast
1 slice(s) · 168cal, 5p, 13c, 9f
Cucumber slices
1 cucumber · 60cal, 3p, 10c, 0f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 6
1975cals, 197g protein, 146g net carbs, 48g fat 41g fiber per day
Breakfast
Small toasted bagel with jelly
1 bagel(s) · 248cal, 7p, 50c, 2f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Lunch
Curried lentils
1 serving(s) · 482cal, 18p, 40c, 25f
Green beans
3 serving(s) · 95cal, 4p, 12c, 1f
Snacks
Kale chips
1 serving(s) · 69cal, 2p, 4c, 5f
Cherry tomatoes
9 cherry tomatoes · 32cal, 1p, 4c, 0f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 7
2000cals, 187g protein, 188g net carbs, 36g fat 42g fiber per day
Breakfast
Small toasted bagel with jelly
1 bagel(s) · 248cal, 7p, 50c, 2f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Lunch
Tomato soup
1 1/2 can(s) · 316cal, 7p, 63c, 2f
Simple kale & avocado salad
3/4 serving(s) · 173cal, 4p, 7c, 11f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Snacks
Kale chips
1 serving(s) · 69cal, 2p, 4c, 5f
Cherry tomatoes
9 cherry tomatoes · 32cal, 1p, 4c, 0f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Grocery List (53 items)
Other
Mixed greens
1 1/2 package (5.5 oz)
Meatless chik'n tenders
7 pieces
Vegan sausage
6 1/2 oz
Diced tomatoes
1/6 28oz can
Vegan meatballs, frozen
3 meatball(s)
Snow peas
1/8 cup
Vegan chik'n nuggets
10 nuggets
Soy milk, unsweetened
6 cup(s)
Guacamole, store-bought
4 tbsp
Curry paste
4 tsp
Fats and Oils
Salad dressing
6 tbsp
Oil
1 2/3 oz
Olive oil
2 1/2 tsp
40 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Crispy chik'n tenders
400cal, 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
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
lunch prep - 1 days
1. Basic tempeh
443cal, 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
89cal, 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.
snack prep - 3 days
2. Cherry tomatoes
21cal, 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.
breakfast prep - 3 days
1. Avocado & vegan sausage toast
302cal, 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.
dinner prep - 1 days
1. Slow cooker vegan jambalaya
346cal, 25p, 41c, 8f (per meal)
1/6 cup(s) (mL)
2 2/3 tbsp (31g)
1/4 tbsp (2g)
1/2 tsp (3mL)
1/3 tsp (2mL)
1/3 clove(s) (1g)
1/6 28oz can (132g)
1 1/3 oz (38g)
1 1/3 oz (38g)
1/8 large (13g)
1/8 large (14g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
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
173cal, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 avocado(s) (75g)
3/8 small (22g)
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
372cal, 21p, 49c, 8f (per meal)
1/4 box (8 oz) (57g)
3 meatball(s) (90g)
3 cherry tomatoes (51g)
1/8 cup (11g)
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
128cal, 4p, 13c, 5f (per meal)
1 1/2 tbsp (23mL)
1/2 package (5.5 oz) (78g)
1/2 cucumber (8-1/4") (151g)
1/2 medium whole (2-3/5" dia) (62g)
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.
lunch prep - 2 days
1. Lemon pepper tofu
504cal, 31p, 23c, 32f (per meal)
4 tbsp (32g)
2 tbsp (30mL)
1 tsp (2g)
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
68cal, 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 - 1 days
1. Black bean and salsa soup
514cal, 30p, 52c, 7f (per meal)
3/4 cup(s) (mL)
1 can(s) (439g)
4 dash (1g)
2 tbsp (24g)
1/2 cup (130g)
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.
dinner prep - 2 days
1. Chik'n nuggets
276cal, 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
168cal, 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
60cal, 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
193cal, 8p, 18c, 7f (per meal)
1 slice(s) (32g)
2 tbsp (31g)
4 tbsp (61g)
1/8 cup(s) (4g)
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
70cal, 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
482cal, 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
95cal, 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
248cal, 7p, 50c, 2f (per meal)
snack prep - 2 days
1. Kale chips
69cal, 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
32cal, 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
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. Lentils
174cal, 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
316cal, 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
173cal, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 avocado(s) (75g)
3/8 small (22g)
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.
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