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 (2100cals, 200g protein, 162g net carbs, 52g fat 42g fiber per day) cannot be customized.
Day 1
2125cals, 188g protein, 201g net carbs, 39g fat 51g fiber per day
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
2050cals, 198g protein, 155g net carbs, 47g fat 57g fiber per day
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
2025cals, 219g protein, 111g net carbs, 54g fat 53g fiber per day
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
2075cals, 223g protein, 155g net carbs, 52g fat 24g fiber per day
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
2100cals, 202g protein, 136g net carbs, 70g fat 30g fiber per day
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
2150cals, 188g protein, 179g net carbs, 60g fat 33g fiber per day
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
2125cals, 184g protein, 196g net carbs, 45g fat 48g fiber per day
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, 2ff)
Grocery List (58 items)
Beverages
Water
35 cup(s) (8295mL)
Almond milk, unsweetened
5 cup (1171mL)
Protein powder
35 1/4 scoop (1/3 cup ea) (1093g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Quick oats
3/4 cup (60g)
Breakfast cereal
1 1/2 serving (45g)
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)
Carrots
12 1/2 medium (765g)
Romaine lettuce
5/6 head (516g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Onion
5/6 medium (2-1/2" dia) (92g)
Garlic
3 clove(s) (8g)
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)
Cauliflower
2 head small (4" dia.) (530g)
Other
Soy milk, unsweetened
6 1/2 cup (1560mL)
Teriyaki sauce
2 tbsp (31mL)
Veggie burger patty
2 patty (142g)
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)
Spices and Herbs
Cinnamon
1/2 tbsp (4g)
Salt
1 tsp (7g)
Oregano, dried
1/4 tbsp, leaves (1g)
Taco seasoning mix
1/3 packet (12g)
Black pepper
4 dash, ground (1g)
Fresh thyme
1/2 tbsp (1g)
Sweets
Sugar
1 1/2 tbsp (20g)
Brown sugar
1 tbsp (12g)
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)
Fats and Oils
Oil
2/3 oz (25mL)
Salad dressing
3 oz (86mL)
Olive oil
4 tbsp (57mL)
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)
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)
snack 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. Cherry tomatoes
21cal, 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.
breakfast prep - 2 days
1. Simple cinnamon oatmeal with almond milk
220cal, 7p, 30c, 6f (per meal)
1/2 cup (135mL)
6 tbsp (30g)
1/4 tbsp (2g)
3/4 tbsp (10g)
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.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
369cal, 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
32cal, 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
116cal, 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.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Veggie burger patty
254cal, 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
30cal, 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
313cal, 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.
dinner prep - 2 days
1. Peanut tempeh
434cal, 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
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
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
505cal, 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)
210cal, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Carrot sticks
54cal, 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
120cal, 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
510cal, 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
113cal, 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
426cal, 53p, 24c, 13f (per meal)
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Tempeh tacos
479cal, 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.
dinner prep - 2 days
1. Vegan guinness stew
549cal, 30p, 57c, 20f (per meal)
2 1/2 tbsp (38mL)
1 tbsp (15mL)
1/2 medium (2-1/2" dia) (55g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
1 medium (2+-1/4" to 3-1/4" dia.) (213g)
1 1/2 clove(s) (5g)
4 dash (3g)
4 dash, ground (1g)
1 tbsp (12g)
1 bottle (12 oz) (mL)
1 tbsp (8g)
1/2 tbsp (1g)
1 medium (61g)
1/2 lbs (198g)
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.
breakfast prep - 2 days
snack prep - 2 days
1. Breakfast cereal with protein almond milk
168cal, 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
70cal, 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.
dinner prep - 1 days
1. Curried lentils
241cal, 9p, 20c, 12f (per meal)
1 tsp (5g)
4 tbsp (60mL)
1/3 dash (0g)
1/3 cup(s) (79mL)
2 2/3 tbsp (32g)
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
211cal, 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.
lunch prep - 1 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
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
49cal, 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.