2100 calorie high protein vegan meal plan
In just a few clicks, generate your own 2100 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 (2100cal, 200g protein, 162g net carbs, 52g fat, 42g fiber per day) cannot be customized.
Day 1
2125cal, 188g protein, 201g net carbs, 39g fat, 51g fiber
3/4 serving(s) (220cal, 7p, 30c, 6f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
2 serving(s) (369cal, 18p, 39c, 9f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (32cal, 1p, 4c, 0f)
1 packet(s) (165cal, 4p, 29c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2050cal, 198g protein, 155g net carbs, 47g fat, 57g fiber
3/4 serving(s) (220cal, 7p, 30c, 6f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 serving(s) (505cal, 33p, 61c, 4f)
1 packet(s) (165cal, 4p, 29c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2025cal, 219g protein, 111g net carbs, 54g fat, 53g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 serving(s) (505cal, 33p, 61c, 4f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2075cal, 223g protein, 155g net carbs, 52g fat, 24g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
2 carrot(s) (54cal, 1p, 8c, 0f)
7 oz (426cal, 53p, 23c, 13f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (510cal, 18p, 94c, 4f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2100cal, 202g protein, 136g net carbs, 70g fat, 30g fiber
1 serving(s) (210cal, 28p, 5c, 8f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (549cal, 30p, 57c, 20f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2150cal, 188g protein, 179g net carbs, 60g fat, 33g fiber
2 container (271cal, 12p, 39c, 7f)
3/4 serving(s) (168cal, 13p, 19c, 4f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 serving(s) (549cal, 30p, 57c, 20f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2125cal, 184g protein, 196g net carbs, 45g fat, 48g fiber
2 container (271cal, 12p, 39c, 7f)
2 serving(s) (535cal, 28p, 80c, 4f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
3/4 serving(s) (168cal, 13p, 19c, 4f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
4 carrots(s) (211cal, 3p, 20c, 10f)
1 cup(s) (85cal, 7p, 2c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (58 items)
Cereal Grains and Pasta
Quinoa, uncooked
1/2 cup (85g)
Uncooked dry pasta
4 oz (114g)
Seitan
14 oz (397g)
All-purpose flour
1 tbsp (8g)
Beverages
Water
35 cup(s) (8295mL)
Protein powder
35 1/4 scoop (1/3 cup ea) (1093g)
Almond milk, unsweetened
5 cup (1171mL)
Vegetables and Vegetable Products
Tomatoes
3 1/4 medium whole (2-3/5" dia) (396g)
Frozen green beans
2/3 cup (81g)
Frozen mixed veggies
1/2 lbs (210g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Romaine lettuce
5/6 head (516g)
Carrots
12 1/2 medium (765g)
Onion
5/6 medium (2-1/2" dia) (92g)
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
Potatoes
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
Garlic
3 clove(s) (8g)
Cauliflower
2 head small (4" dia.) (530g)
Fats and Oils
Oil
2/3 oz (25mL)
Salad dressing
3 oz (86mL)
Olive oil
4 tbsp (57mL)
Other
Veggie burger patty
2 patty (142g)
Soy milk, unsweetened
6 1/2 cup (1560mL)
Teriyaki sauce
2 tbsp (31mL)
Nutritional yeast
1 oz (34g)
Lentil pasta
1/2 lbs (227g)
Mixed greens
3 3/4 cup (113g)
Dark beer (e.g. guinness)
1 bottle (12 oz) (mL)
Soy milk yogurt
4 container(s) (601g)
Curry paste
1 tsp (5g)
Sweets
Sugar
1 1/2 tbsp (20g)
Brown sugar
1 tbsp (12g)
Spices and Herbs
Cinnamon
1/2 tbsp (4g)
Salt
1 tsp (7g)
Black pepper
4 dash, ground (1g)
Fresh thyme
1/2 tbsp (1g)
Oregano, dried
1/4 tbsp, leaves (1g)
Taco seasoning mix
1/3 packet (12g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Flavored instant oatmeal
2 packet (86g)
Breakfast cereal
1 1/2 serving (45g)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Chickpeas, canned
1/2 can (224g)
Soy sauce
1 oz (25mL)
Peanut butter
4 oz (113g)
Tempeh
13 1/3 oz (378g)
Fruits and Fruit Juices
Lemon juice
1 tbsp (15mL)
Avocados
4 slices (100g)
Fruit juice
16 fl oz (480mL)
Blackberries
2 cup (288g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (504g)
Vegetable broth
1/3 cup(s) (mL)
Salsa
1/3 cup (87g)
Barbecue sauce
1/2 cup (143g)
Snacks
Rice cakes, any flavor
1 1/2 cakes (14g)
Baked Products
Taco shells
4 shell (52g)
Nut and Seed Products
Coconut milk, canned
4 tbsp (60mL)
dinner prep - 1 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Simple cinnamon oatmeal with almond milk
220 cals, 7p, 30c, 6f (per meal)
1/2 cup (135mL)
3/4 tbsp (10g)
1/4 tbsp (2g)
6 tbsp (30g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the almond milk over it and microwave for 90 seconds - 2 minutes.
snack prep - 2 days
1. Instant oatmeal with water
165 cals, 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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
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. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Green beans
30 cals, 1p, 4c, 0f (per meal)
2/3 cup (81g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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.
dinner prep - 2 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
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.
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.
lunch prep - 2 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
breakfast prep - 3 days
1. Protein shake (almond milk)
210 cals, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Carrot sticks
55 cals, 1p, 8c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
1. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
dinner prep - 1 days
1. Pasta with store-bought sauce
510 cals, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Simple seitan
425 cals, 53p, 24c, 13f (per meal)
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Vegan guinness stew
550 cals, 30p, 57c, 20f (per meal)
2 1/2 tbsp (38mL)
1 tbsp (15mL)
1/2 lbs (198g)
1/2 medium (2-1/2" dia) (55g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
1 medium (61g)
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
1 1/2 clove(s) (5g)
1 tbsp (12g)
4 dash (3g)
4 dash, ground (1g)
1 bottle (12 oz) (mL)
1 tbsp (8g)
1/2 tbsp (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat 2 tablespoons olive oil and soy sauce in a skillet over medium-high heat. Saute seitan in hot oil until browned on all sides, about 5 minutes.
2
Heat remaining olive oil in a large pot over medium-high heat. Saute onion, celery, carrots, potatoes, and garlic in hot oil until onions are soft, 3 to 5 minutes. Reduce heat to medium and slowly stir beer into vegetable mixture.
3
Stir brown sugar, flour, thyme, salt, and black pepper into beer mixture; add seitan. Bring mixture to a simmer, reduce heat to low, and cook until stew reduces and thickens, about 45 minutes.
lunch prep - 2 days
1. Tempeh tacos
480 cals, 20p, 28c, 26f (per meal)
1/3 cup shredded (16g)
1/4 tbsp, leaves (1g)
1/3 packet (12g)
1/3 cup(s) (mL)
1/3 lbs (151g)
1/3 medium (2-1/2" dia) (37g)
4 slices (100g)
1/3 cup (87g)
4 shell (52g)
1 1/3 clove(s) (4g)
4 tsp (20mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet on medium-high heat. Cook and stir onion in the hot oil until it begins to soften, about 5 minutes; add garlic and continue to cook until fragrant, 1 to 2 minutes. Stir grated tempeh into onion mixture; cook and stir until lightly browned, about 5 minutes.
2
Pour vegetable broth over the tempeh mixture and reduce heat to low; season with taco seasoning and oregano. Cook, stirring regularly, until most of the liquid has evaporated, about 5 minutes.
3
Fill taco shells with tempeh mixture and top with salsa, shredded lettuce, and an avocado slice when ready to serve.
breakfast prep - 2 days
snack prep - 2 days
1. Breakfast cereal with protein almond milk
170 cals, 13p, 19c, 4f (per meal)
3/8 scoop (1/3 cup ea) (12g)
3/4 serving (23g)
6 tbsp (90mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Bbq cauliflower wings
535 cals, 28p, 80c, 4f (per meal)
1/2 cup (143g)
4 dash (3g)
1/2 cup (30g)
2 head small (4" dia.) (530g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1/2 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
2 2/3 tbsp (32g)
1/3 cup(s) (79mL)
1/3 dash (0g)
4 tbsp (60mL)
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.
3. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
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
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.