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 (1000cal, 48g protein, 90g net carbs, 42g fat, 17g fiber per day) cannot be customized.
Day 1
1075cal, 51g protein, 80g net carbs, 55g fat, 12g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (337cal, 6p, 33c, 19f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (299cal, 6p, 29c, 16f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 2
1000cal, 60g protein, 83g net carbs, 41g fat, 14g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (285cal, 21p, 34c, 5f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (299cal, 6p, 29c, 16f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 3
975cal, 65g protein, 84g net carbs, 36g fat, 14g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (285cal, 21p, 34c, 5f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (151cal, 5p, 15c, 7f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 4
975cal, 39g protein, 129g net carbs, 29g fat, 11g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 carrot(s) (27cal, 1p, 4c, 0f)
4 tender(s) (229cal, 16p, 21c, 9f)
1/4 cup (137cal, 1p, 31c, 0f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1/2 serving(s) (151cal, 5p, 15c, 7f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 5
1000cal, 38g protein, 97g net carbs, 40g fat, 22g fiber
1/2 bagel(s) (145cal, 6p, 27c, 1f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/2 sandwich(es) (176cal, 6p, 19c, 7f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 6
975cal, 32g protein, 92g net carbs, 46g fat, 17g fiber
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
2 serving(s) (141cal, 3p, 15c, 6f)
1/2 sandwich(es) (176cal, 6p, 19c, 7f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
1000cal, 47g protein, 68g net carbs, 48g fat, 26g fiber
1 1/2 serving(s) (301cal, 14p, 21c, 16f)
2 serving(s) (141cal, 3p, 15c, 6f)
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
Grocery List (46 items)
Beverages
Almond milk, unsweetened
6 cup (1440mL)
Protein powder
3 scoop (1/3 cup ea) (93g)
Water
13 tbsp (192mL)
Vegetables and Vegetable Products
Tomatoes
6 1/2 medium whole (2-3/5" dia) (810g)
Garlic
6 2/3 clove(s) (20g)
Broccoli
1/2 cup chopped (46g)
Carrots
7 2/3 medium (468g)
Bell pepper
1 medium (119g)
Mushrooms
1/2 lbs (235g)
Ketchup
1 tbsp (17g)
Cucumber
2 cucumber (8-1/4") (546g)
Romaine lettuce
3/4 hearts (375g)
Kale leaves
1 1/3 bunch (227g)
Cauliflower
3 cup chopped (1/2" pieces) (321g)
Onion
1 medium (2-1/2" dia) (102g)
Purple onions
2/3 medium (2-1/2" dia) (77g)
Fresh cilantro
1 tbsp, chopped (3g)
Spices and Herbs
Salt
1/2 oz (13g)
Fresh basil
3 leaves (2g)
Balsamic vinegar
3/4 tbsp (11mL)
Black pepper
1/8 oz (4g)
Thyme, dried
1 tsp, ground (1g)
Rosemary
2 dash (0g)
Onion powder
1 tbsp (7g)
Crushed red pepper
1 1/2 dash (0g)
Baked Products
Naan bread
3 1/2 piece (315g)
Bread
4 slice(s) (128g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Fats and Oils
Olive oil
4 tbsp (61mL)
Salad dressing
1/2 lbs (236mL)
Oil
1/2 oz (17mL)
Other
Vegan cheese, shredded
1 cup (112g)
Soy milk, unsweetened
1 cup (240mL)
Mixed greens
11 cup (330g)
Vegan chik'n strips
5 oz (142g)
Vegan cheese, sliced
1 slice(s) (20g)
Meatless chik'n tenders
4 pieces (102g)
Vegan butter
1/2 tbsp (7g)
Soups, Sauces, and Gravies
Pizza sauce
4 tbsp (63g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Legumes and Legume Products
Soy sauce
2 2/3 tbsp (40mL)
Vegetarian burger crumbles
4 oz (113g)
Cereal Grains and Pasta
Brown rice
6 tbsp (71g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Fruits and Fruit Juices
Raisins
4 tbsp, packed (41g)
Lime juice
1 tsp (5mL)
breakfast prep - 3 days
1. Protein shake (almond milk)
210 cals, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
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. Flatbread margherita pizza (dairy-free)
335 cals, 6p, 33c, 19f (per meal)
1/2 dash (0g)
1/2 piece (45g)
1/2 medium whole (2-3/5" dia) (62g)
3 leaves (2g)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
1/2 dash (0g)
1 1/2 clove(s) (5g)
4 tbsp (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
dinner prep - 2 days
1. Flatbread broccoli pizza (dairy-free)
300 cals, 6p, 29c, 16f (per meal)
1 piece (90g)
1 1/2 tbsp (23mL)
1 dash (0g)
1 dash (0g)
3 clove(s) (9g)
4 tbsp (63g)
1/2 cup chopped (46g)
4 tbsp (28g)
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and vegan cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Simple mixed greens and tomato salad
115 cals, 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.
lunch prep - 2 days
1. Chik'n stir fry
285 cals, 21p, 34c, 5f (per meal)
5 oz (142g)
2 small (5-1/2" long) (100g)
3/4 cup(s) (178mL)
5 tsp (25mL)
1 medium (119g)
6 tbsp (71g)
Recipe has been scaled from original by 0.5x. 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.
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. Grilled 'cheese' with mushrooms
150 cals, 5p, 15c, 7f (per meal)
1 slice(s) (32g)
4 dash, ground (1g)
1/4 tbsp (4mL)
4 tbsp, chopped (18g)
1/2 slice(s) (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
lunch prep - 1 days
1. Crispy tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Cucumber slices
45 cals, 2p, 8c, 0f (per meal)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 2 days
1. Medium toasted bagel with 'butter'
145 cals, 6p, 27c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Rosemary mushroom vegan cheese sandwich
175 cals, 6p, 19c, 7f (per meal)
4 tbsp (28g)
1 slice(s) (32g)
3/4 oz (21g)
4 tbsp (8g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the vegan cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. 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.
breakfast prep - 2 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. 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. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Vegan cream of mushroom soup
300 cals, 14p, 21c, 16f (per meal)
3 cup chopped (1/2" pieces) (321g)
3 cup(s) (720mL)
1 tbsp (7g)
1/4 tbsp (5g)
1/2 tbsp (8mL)
2 1/4 cup, pieces or slices (158g)
1 1/2 clove (5g)
1/2 tbsp, ground (3g)
3/4 small (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small saucepan, heat the cauliflower, almond milk, onion powder, salt, and pepper. Bring to a boil.
2
Once boiling, reduce heat, and continue cooking for 8 minutes.
3
Blend the cauliflower mixture with a food processor, blender or immersion blender.
4
In a deep pan, add the oil, mushrooms, onion and garlic and cook over medium heat until onions soften, about 10 minutes.
5
Add cauliflower mixture to the mushrooms, cover, and bring to a boil. Let simmer for 10 minutes. Serve.
2. Tomato cucumber salad
140 cals, 3p, 15c, 6f (per meal)
1 medium whole (2-3/5" dia) (123g)
1/2 cucumber (8-1/4") (151g)
1/2 small (35g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 1 days
1. Carrot & grounds stir fry
330 cals, 25p, 15c, 15f (per meal)
1 tbsp, chopped (3g)
2 tsp (10mL)
1 tsp (5mL)
1 1/3 dash (0g)
2 tsp (10mL)
1 tbsp (15mL)
1/3 large (50g)
2/3 clove(s) (2g)
4 oz (113g)
1 1/3 large (96g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Tossed salad
60 cals, 2p, 5c, 2f (per meal)
1/8 medium (2-1/2" dia) (7g)
1/8 cucumber (8-1/4") (19g)
1/4 hearts (125g)
1/4 small (5-1/2" long) (13g)
1/4 small whole (2-2/5" dia) (23g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.