7-day meal plan with recipes and a grocery list
2200 calorie high protein vegan meal plan
2200calories
213gprotein
151gnet carbs
62gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 2200 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.Day 1
2225cals, 235g protein, 169g net carbs, 45g fat 50g fiber per day
Breakfast
Medium toasted bagel with vegan cream cheese
1/2 bagel(s) · 192cal, 6p, 29c, 5f
Cherry tomatoes
6 cherry tomatoes · 21cal, 1p, 3c, 0f
Banana
2 banana(s) · 233cal, 3p, 48c, 1f
Lunch
Bbq tempeh lettuce wrap
8 lettuce wrap(s) · 658cal, 51p, 52c, 17f
Pear
1 pear(s) · 113cal, 1p, 22c, 0f
Dinner
Basic tempeh
2 oz · 148cal, 12p, 4c, 8f
Cooked peppers
1/2 bell pepper(s) · 60cal, 1p, 2c, 5f
Protein Supplement
Protein shake
5 scoop · 545cal, 121p, 5c, 3f
Day 2
2225cals, 235g protein, 169g net carbs, 45g fat 50g fiber per day
Breakfast
Medium toasted bagel with vegan cream cheese
1/2 bagel(s) · 192cal, 6p, 29c, 5f
Cherry tomatoes
6 cherry tomatoes · 21cal, 1p, 3c, 0f
Banana
2 banana(s) · 233cal, 3p, 48c, 1f
Lunch
Bbq tempeh lettuce wrap
8 lettuce wrap(s) · 658cal, 51p, 52c, 17f
Pear
1 pear(s) · 113cal, 1p, 22c, 0f
Dinner
Basic tempeh
2 oz · 148cal, 12p, 4c, 8f
Cooked peppers
1/2 bell pepper(s) · 60cal, 1p, 2c, 5f
Protein Supplement
Protein shake
5 scoop · 545cal, 121p, 5c, 3f
Day 3
2200cals, 225g protein, 137g net carbs, 60g fat 51g fiber per day
Lunch
Tuscan white bean soup
2 serving(s) · 403cal, 19p, 49c, 8f
Simple salad with tomatoes and carrots
1 1/2 serving(s) · 147cal, 6p, 11c, 5f
Dinner
Basic tofu
6 oz · 257cal, 13p, 4c, 21f
Mixed vegetables
1 3/4 cup(s) · 170cal, 8p, 22c, 1f
Simple vegan garlic bread
1 slice(s) · 126cal, 4p, 13c, 6f
Protein Supplement
Protein shake
5 scoop · 545cal, 121p, 5c, 3f
Day 4
2175cals, 195g protein, 138g net carbs, 72g fat 52g fiber per day
Lunch
Tuscan white bean soup
2 serving(s) · 403cal, 19p, 49c, 8f
Simple salad with tomatoes and carrots
1 1/2 serving(s) · 147cal, 6p, 11c, 5f
Snacks
Almond protein balls
1 ball(s) · 135cal, 6p, 2c, 10f
Celery and peanut butter
1/2 serving(s) · 109cal, 4p, 3c, 8f
Dinner
Basic tofu
6 oz · 257cal, 13p, 4c, 21f
Mixed vegetables
1 3/4 cup(s) · 170cal, 8p, 22c, 1f
Simple vegan garlic bread
1 slice(s) · 126cal, 4p, 13c, 6f
Protein Supplement
Protein shake
5 scoop · 545cal, 121p, 5c, 3f
Day 5
2175cals, 200g protein, 161g net carbs, 64g fat 39g fiber per day
Snacks
Almond protein balls
1 ball(s) · 135cal, 6p, 2c, 10f
Celery and peanut butter
1/2 serving(s) · 109cal, 4p, 3c, 8f
Dinner
Crispy chik'n tenders
5 1/3 tender(s) · 305cal, 22p, 27c, 12f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Walnuts
1/8 cup(s) · 87cal, 2p, 1c, 8f
Protein Supplement
Protein shake
5 scoop · 545cal, 121p, 5c, 3f
Day 6
2200cals, 196g protein, 157g net carbs, 71g fat 38g fiber per day
Breakfast
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Celery sticks
1 celery stalk · 7cal, 0p, 1c, 0f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Snacks
Bell pepper strips and hummus
1/2 serving(s) · 85cal, 4p, 5c, 4f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Mixed nuts
1/6 cup(s) · 145cal, 4p, 3c, 12f
Dinner
Crispy chik'n tenders
5 1/3 tender(s) · 305cal, 22p, 27c, 12f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Walnuts
1/8 cup(s) · 87cal, 2p, 1c, 8f
Protein Supplement
Protein shake
5 scoop · 545cal, 121p, 5c, 3f
Day 7
2225cals, 209g protein, 126g net carbs, 77g fat 47g fiber per day
Breakfast
Small granola bar
1 bar(s) · 119cal, 3p, 15c, 5f
Celery sticks
1 celery stalk · 7cal, 0p, 1c, 0f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Lunch
Lemon pepper tofu
14 oz · 504cal, 31p, 23c, 32f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Snacks
Bell pepper strips and hummus
1/2 serving(s) · 85cal, 4p, 5c, 4f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Mixed nuts
1/6 cup(s) · 145cal, 4p, 3c, 12f
Protein Supplement
Protein shake
5 scoop · 545cal, 121p, 5c, 3f
Grocery List (46 items)
Vegetables and Vegetable Products
Tomatoes
3 2/3 medium whole (2-3/5" dia)
Bell pepper
3 large
Romaine lettuce
1 3/4 head
Frozen mixed veggies
3 1/2 cup
Garlic
6 clove(s)
Raw celery
1/2 bunch
Fresh spinach
2 cup(s)
Onion
1 small
Carrots
4 medium
Ketchup
2 2/3 tbsp
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia)
Bread
8 slice
Flour tortillas
2 tortilla (approx 7-8" dia)
33 more items
Checks off as you shop and updates when you swap a meal.
Recipes
breakfast prep - 2 days
1. Medium toasted bagel with vegan cream cheese
192cal, 6p, 29c, 5f (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 cream cheese.
3
Enjoy.
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.
snack prep - 3 days
1. Double chocolate almond milk protein shake
251cal, 40p, 5c, 7f (per meal)
1 1/2 cup(s) (356mL)
3/4 cup (180mL)
1/2 tbsp (3g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
protein prep - 7 days
1. Protein shake
545cal, 121p, 5c, 3f (per meal)
dinner prep - 2 days
1. Basic tempeh
148cal, 12p, 4c, 8f (per meal)
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
658cal, 51p, 52c, 17f (per meal)
2 tsp (10mL)
4 cup (360g)
1/2 cup (136g)
16 leaf inner (96g)
1 lbs (454g)
2 small (148g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
dinner prep - 2 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Mixed vegetables
170cal, 8p, 22c, 1f (per meal)
3 1/2 cup (473g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple vegan garlic bread
126cal, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
breakfast prep - 3 days
1. Hummus toast
293cal, 14p, 30c, 9f (per meal)
lunch prep - 2 days
1. Tuscan white bean soup
403cal, 19p, 49c, 8f (per meal)
1 tbsp (15mL)
1 stalk, large (11"-12" long) (64g)
1 tbsp (11g)
4 dash (1g)
4 cup(s) (mL)
2 cup(s) (60g)
1 small (70g)
4 clove(s) (12g)
1 large (72g)
1 can(s) (439g)
1
Heat oil in a large pot over medium heat. Add the onion and garlic and fry for about 5 minutes until softened. Add the carrots and celery and cook another 8-10 minutes, stirring occasionally.
2
Add the broth, white beans, Italian seasoning, crushed red pepper, and some salt/pepper to taste to the pot and bring to a simmer. Reduce heat to low and simmer, covered, for 15 minutes.
3
Stir in spinach and cook until wilted, about 2 minutes.
4
Serve.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 hearts (750g)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 days
1. Almond protein balls
135cal, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
2. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Bbq tempeh wrap
472cal, 29p, 48c, 12f (per meal)
4 tbsp (68g)
2 cup (180g)
2 tortilla (approx 7-8" dia) (98g)
1 tsp (5mL)
1/2 lbs (227g)
1 small (74g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
305cal, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 2 days
1. Bell pepper strips and hummus
85cal, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Carrot sticks
27cal, 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.
breakfast prep - 2 days
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Lemon pepper tofu
504cal, 31p, 23c, 32f (per meal)
2 tbsp (16g)
1 tbsp (15mL)
4 dash (1g)
1 small (58g)
14 oz (397g)
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 hearts (250g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
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 - 1 days
1. Lentil pasta
505cal, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
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