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

Generate 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: Sample plan

This sample plan (1050cal, 45g protein, 136g net carbs, 25g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Crunchy garlicy lentil snack
Zoodles marinara, banana
Vegan meatball sub
Tue
Wed
Thu
Tomato soup, banana
Baked tofu, fruit juice, brown rice
Fri
Soy milk yogurt, strawberries
Sat
Zucchini noodle curry bowl with tofu, tomato and avocado salad
Curried lentils, brown rice
Soups, Sauces, and Gravies
Pasta sauce
4 1/2 cup (1170g)
Condensed canned tomato soup
3 can (10.5 oz) (894g)
Vegetables and Vegetable Products
Zucchini
5 large (1632g)
Fresh ginger
1 slices (1" dia) (2g)
Onion
3/4 tbsp minced (11g)
Tomatoes
3/8 medium whole (2-3/5" dia) (46g)
Cauliflower
1/4 head small (4" dia.) (66g)
Fruits and Fruit Juices
Banana
5 medium (7" to 7-7/8" long) (590g)
Fruit juice
16 fl oz (480mL)
Strawberries
2 2/3 cup, whole (384g)
Lime juice
3/4 tbsp (11mL)
Avocados
3/8 avocado(s) (75g)
Other
Sub roll(s)
3 roll(s) (255g)
Nutritional yeast
1 tbsp (4g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Soy milk yogurt
2 container(s) (301g)
Curry paste
1 tsp (5g)
Curry sauce
1/2 cup (142g)
Legumes and Legume Products
Lentils, raw
1 cup (186g)
Extra firm tofu
16 oz (454g)
Soy sauce
1/2 cup (120mL)
Firm tofu
1/4 package (16 oz) (113g)
Fats and Oils
Oil
1 tbsp (16mL)
Olive oil
1/2 tsp (3mL)
Spices and Herbs
Garlic powder
1 tsp (3g)
Crushed red pepper
1/2 tbsp (3g)
Oregano
1/4 tbsp, ground (1g)
Salt
1/4 tbsp (4g)
Black pepper
4 dash, ground (1g)
Beverages
Water
2 3/4 cup(s) (656mL)
Nut and Seed Products
Sesame seeds
1 tbsp (9g)
Coconut milk, canned
4 tbsp (60mL)
Cereal Grains and Pasta
Brown rice
6 2/3 tbsp (79g)
lunch prep - 3 days
1. Zoodles marinara
280 cals, 11p, 35c, 5f (per meal)
  • Pasta sauce
    1 1/4 cup (325g)
  • Zucchini
    2 1/2 medium (490g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Spiralize zucchini.
    2
    Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
    3
    (optional) Transfer zoodles to towel and pat any excess water off.
    4
    Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
    5
    Serve.
    2. Banana
    115 cals, 1p, 24c, 0f (per meal)
  • ,
  • Banana
    1 medium (7" to 7-7/8" long) (118g)
  • dinner prep - 3 days
    1. Vegan meatball sub
    470 cals, 28p, 54c, 12f (per meal)
  • ,
  • Sub roll(s)
    1 roll(s) (85g)
  • Nutritional yeast
    1 tsp (1g)
  • Pasta sauce
    4 tbsp (65g)
  • Vegan meatballs, frozen
    4 meatball(s) (120g)
  • 1
    Cook vegan meatballs according to package.
    2
    Heat up pasta sauce on stove or in microwave.
    3
    When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
    4
    Serve.
    breakfast prep - 4 days
    1. Crunchy garlicy lentil snack
    170 cals, 10p, 21c, 3f (per meal)
  • Lentils, raw, rised
    13 tbsp (154g)
  • Oil
    2 tsp (12mL)
  • Garlic powder
    1/4 tbsp (2g)
  • Crushed red pepper
    1/2 tbsp (3g)
  • Oregano
    1/4 tbsp, ground (1g)
  • Salt
    1 2/5 dash (1g)
  • Water
    1 3/5 cup(s) (379mL)
  • Recipe has been scaled from original by 0.8x. Adjust cook times and pan sizes accordingly.
    1
    Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
    2
    Meanwhile, preheat the oven to 425 F (220 C).
    3
    Drain the lentils, put them back in the pot and mix in all remaining ingredients.
    4
    Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
    5
    Serve.
    6
    To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
    lunch prep - 2 days
    1. Tomato soup
    315 cals, 7p, 63c, 2f (per meal)
  • ,
  • Condensed canned tomato soup
    3 can (10.5 oz) (894g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Banana
    115 cals, 1p, 24c, 0f (per meal)
  • ,
  • Banana
    1 medium (7" to 7-7/8" long) (118g)
  • dinner prep - 2 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    16 oz (454g)
  • Fresh ginger, peeled and grated
    1 slices (1" dia) (2g)
  • Sesame seeds
    1 tbsp (9g)
  • Soy sauce
    1/2 cup (120mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • ,
  • Fruit juice
    8 fl oz (240mL)
  • 3. Brown rice
    85 cals, 2p, 17c, 1f (per meal)
  • Brown rice
    4 tbsp (48g)
  • Salt
    1 1/2 dash (1g)
  • Water
    1/2 cup(s) (119mL)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    breakfast prep - 2 days
    1. soy milk yogurt
    135 cals, 6p, 20c, 4f (per meal)
  • ,
  • Soy milk yogurt
    1 container(s) (150g)
  • 2. Strawberries
    70 cals, 1p, 11c, 1f (per meal)
  • ,
  • Strawberries
    2 2/3 cup, whole (384g)
  • dinner prep - 1 days
    1. Curried lentils
    240 cals, 9p, 20c, 12f (per meal)
  • Lentils, raw
    2 2/3 tbsp (32g)
  • Water
    1/3 cup(s) (79mL)
  • Salt
    1/3 dash (0g)
  • Coconut milk, canned
    4 tbsp (60mL)
  • Curry paste
    1 tsp (5g)
  • Recipe has been scaled from original by 0.08x. 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. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • Brown rice
    2 2/3 tbsp (32g)
  • Salt
    1 dash (1g)
  • Water
    1/3 cup(s) (79mL)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    lunch prep - 1 days
    1. Zucchini noodle curry bowl with tofu
    315 cals, 14p, 17c, 18f (per meal)
  • Zucchini
    1/2 large (162g)
  • Curry sauce
    1/2 cup (142g)
  • Firm tofu, drained, rinsed, and patted dry
    1/4 package (16 oz) (113g)
  • Oil
    1/4 tbsp (4mL)
  • Cauliflower, cut into chunks
    1/4 head small (4" dia.) (66g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
    2
    Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
    3
    Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
    4
    Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
    2. Tomato and avocado salad
    175 cals, 2p, 5c, 14f (per meal)
  • Onion
    3/4 tbsp minced (11g)
  • Lime juice
    3/4 tbsp (11mL)
  • Avocados, cubed
    3/8 avocado(s) (75g)
  • Tomatoes, diced
    3/8 medium whole (2-3/5" dia) (46g)
  • Olive oil
    1/2 tsp (3mL)
  • Garlic powder
    1 1/2 dash (1g)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
    2
    Meanwhile, prepare the avocado and tomato.
    3
    Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
    4
    Serve chilled.
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