vegan meal plan with over 20g protein
In just a few clicks, generate your own vegan meal plan with over 20g protein 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 (975cals, 47g protein, 85g net carbs, 41g fat 19g fiber per day) cannot be customized.
Day 1
975cals, 73g protein, 69g net carbs, 37g fat 17g fiber per day
1 serving(s) (167cal, 27p, 3c, 5f)
4 oz (41cal, 1p, 9c, 0f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 1/3 serving(s) (352cal, 24p, 16c, 17f)
Day 2
975cals, 73g protein, 69g net carbs, 37g fat 17g fiber per day
1 serving(s) (167cal, 27p, 3c, 5f)
4 oz (41cal, 1p, 9c, 0f)
6 2/3 nuggets (368cal, 20p, 34c, 15f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 1/3 serving(s) (352cal, 24p, 16c, 17f)
Day 3
1000cals, 48g protein, 100g net carbs, 35g fat 23g fiber per day
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 patty (127cal, 10p, 11c, 3f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 4
1000cals, 48g protein, 100g net carbs, 35g fat 23g fiber per day
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 patty (127cal, 10p, 11c, 3f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 5
950cals, 28g protein, 91g net carbs, 43g fat 19g fiber per day
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 serving(s) (57cal, 0p, 12c, 0f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 serving(s) (251cal, 12p, 20c, 12f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
3/4 serving(s) (272cal, 9p, 19c, 16f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 6
1000cals, 31g protein, 97g net carbs, 45g fat 19g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/2 serving(s) (251cal, 12p, 20c, 12f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
3/4 serving(s) (272cal, 9p, 19c, 16f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 7
1000cals, 31g protein, 71g net carbs, 58g fat 19g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 serving(s) (284cal, 13p, 5c, 23f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (214cal, 7p, 18c, 10f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 serving(s) (76cal, 2p, 5c, 5f)
Grocery List (54 items)
Vegetables and Vegetable Products
Carrots
11 medium (671g)
Broccoli
2/3 cup chopped (61g)
Onion
1 1/6 medium (2-1/2" dia) (129g)
Bell pepper
2/3 medium (79g)
Brussels sprouts
1/3 lbs (151g)
Ketchup
3 1/3 tbsp (57g)
Mushrooms
1/2 lbs (227g)
Canned crushed tomatoes
1/2 can (203g)
Garlic
3 3/4 clove(s) (11g)
Shallots
1/4 shallot (28g)
Tomatoes
1 cup cherry tomatoes (149g)
Fresh ginger
1/2 slices (1" dia) (1g)
Frozen chopped spinach
1/4 10 oz package (71g)
Zucchini
1/4 large (81g)
Fresh parsley
2 1/2 sprigs (3g)
Fats and Oils
Olive oil
4 tsp (20mL)
Oil
3 tbsp (45mL)
Salad dressing
2/3 cup (169mL)
Vegan mayonnaise
1 tbsp (15g)
Legumes and Legume Products
Extra firm tofu
1 1/3 block (432g)
Lentils, raw
1 1/4 cup (240g)
Firm tofu
2/3 lbs (312g)
Chickpeas, canned
1/4 can (112g)
Spices and Herbs
Black pepper
1/4 tbsp, ground (2g)
Salt
1 tsp (5g)
Oregano, dried
4 dash, leaves (1g)
Thyme, dried
4 dash, leaves (1g)
Ground cumin
4 dash (1g)
Curry powder
1/2 tbsp (3g)
Paprika
1 dash (0g)
Basil, dried
1 dash, leaves (0g)
Dijon mustard
1/2 tbsp (8g)
Other
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Vegan chik'n nuggets
13 1/3 nuggets (287g)
Curry paste
1 tbsp (15g)
Soy milk, unsweetened
2 cup(s) (mL)
Veggie burger patty
2 patty (142g)
Mixed greens
11 1/4 cup (338g)
Roasted red peppers
2 oz (57g)
Diced tomatoes
1/4 can(s) (105g)
Italian seasoning
1 dash (0g)
Sweets
Cocoa powder
2 tsp (4g)
Beverages
Almond milk, unsweetened
1 cup (240mL)
Water
7 3/4 cup(s) (1837mL)
Fruits and Fruit Juices
Watermelon
8 oz (227g)
Nectarine
3 medium (2-1/2" dia) (426g)
Applesauce
3 to-go container (~4 oz) (366g)
Lemon juice
1/2 fl oz (17mL)
Nut and Seed Products
Coconut milk, canned
2/3 can (293mL)
Walnuts
1 1/3 oz (38g)
Soups, Sauces, and Gravies
Salsa
4 tbsp (65g)
Snacks
Tortilla chips
1 oz (28g)
Baked Products
Pita bread
1/2 pita, large (6-1/2" dia) (32g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
dinner prep - 2 days
1. Roasted tofu & veggies
352cal, 24p, 16c, 18f (per meal)
2 medium (122g)
4 tsp (20mL)
2/3 cup chopped (61g)
1/3 medium (2-1/2" dia) (37g)
2/3 medium (79g)
1/3 lbs (151g)
1 1/3 block (432g)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
breakfast prep - 2 days
1. Double chocolate almond milk protein shake
167cal, 27p, 3c, 5f (per meal)
1 scoop (1/3 cup ea) (31g)
1 tsp (2g)
1/2 cup (120mL)
1 cup(s) (237mL)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
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.
lunch prep - 2 days
1. Chik'n nuggets
368cal, 20p, 34c, 15f (per meal)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Curried lentils
362cal, 14p, 30c, 19f (per meal)
1 tbsp (15g)
3/4 cup (180mL)
1 dash (1g)
1 cup(s) (237mL)
1/2 cup (96g)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days
1. Veggie burger patty
127cal, 10p, 11c, 3f (per meal)
1 patty (71g)
1
Cook burger according to package instructions.
2
Serve.
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.
3. Sauteed mushrooms
95cal, 4p, 3c, 7f (per meal)
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.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
breakfast prep - 3 days
1. Nectarine
70cal, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. 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. Roasted pepper shakshuka
251cal, 12p, 20c, 12f (per meal)
2 oz (57g)
4 dash, leaves (1g)
4 dash, leaves (1g)
1/2 pita, large (6-1/2" dia) (32g)
1 tbsp (15mL)
1/2 can (203g)
4 dash (1g)
1 clove(s) (3g)
1/4 shallot (28g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Line a baking sheet with parchment paper. Crumble the tofu on the baking sheet and toss with thyme, oregano, only half of the oil, and some salt and pepper. Bake 10-12 minutes until browned.
3
Meanwhile, make the sauce. Heat remaining oil in a skillet over medium heat. Add the shallot, garlic, and cumin. Cook for 1-2 minutes until fragrant.
4
Stir in the peppers, crushed tomato, and some salt and pepper. Simmer for 5-8 minutes.
5
Add tofu to the sauce and simmer 2-3 minutes. Serve with pita on the side.
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.
3. Chips and salsa
82cal, 2p, 10c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
dinner prep - 2 days
1. Spiced coconut lentil soup
272cal, 9p, 19c, 16f (per meal)
1/4 large (38g)
1 1/4 clove(s) (4g)
1/2 slices (1" dia) (1g)
1/4 10 oz package (71g)
1/2 tbsp (8mL)
1/2 tbsp (3g)
1/4 can (113mL)
4 tbsp (48g)
1 1/4 cup(s) (296mL)
1/4 can(s) (105g)
1 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saucepan over medium heat and add the onions. Cook until translucent, about 7 minutes.
2
Add in garlic and ginger and cook, stirring frequently, for about 4 minutes.
3
Add in curry powder and paprika and cook for 1 minute, stirring constantly.
4
Stir in coconut milk, lentils and water. Bring to a boil, lower heat and simmer for about 30 minutes.
5
Chop frozen spinach into pieces and stir into soup along with tomatoes. Stir frequently.
6
Once spinach has thawed and soup is heated throughout, serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Lemony chickpea & zucchini bowl
214cal, 7p, 18c, 10f (per meal)
1/4 large (81g)
1 dash (0g)
1/2 tbsp (8mL)
1/2 clove(s) (2g)
1/4 can (112g)
1 dash, leaves (0g)
2 1/2 sprigs (3g)
1 tbsp (15mL)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini and the rest of the fresh parsley. Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Walnut crusted tofu (vegan)
284cal, 13p, 5c, 23f (per meal)
4 oz (113g)
2 1/2 tbsp, chopped (19g)
1 clove(s) (3g)
1 tbsp (15g)
1/2 tbsp (8g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.