2200 calorie high protein vegan meal 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.
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 (2200cal, 213g protein, 151g net carbs, 62g fat, 46g fiber per day) cannot be customized.
Day 1
2225cal, 235g protein, 169g net carbs, 45g fat, 50g fiber
1/2 bagel(s) (192cal, 6p, 29c, 5f)
2 banana(s) (233cal, 3p, 48c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 lettuce wrap(s) (658cal, 51p, 52c, 17f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2225cal, 235g protein, 169g net carbs, 45g fat, 50g fiber
1/2 bagel(s) (192cal, 6p, 29c, 5f)
2 banana(s) (233cal, 3p, 48c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 lettuce wrap(s) (658cal, 51p, 52c, 17f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2200cal, 225g protein, 137g net carbs, 60g fat, 51g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
2 serving(s) (403cal, 19p, 49c, 8f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
6 oz (257cal, 13p, 4c, 21f)
1 slice(s) (126cal, 4p, 13c, 6f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2175cal, 195g protein, 138g net carbs, 72g fat, 52g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
2 serving(s) (403cal, 19p, 49c, 8f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1 ball(s) (135cal, 6p, 2c, 10f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
6 oz (257cal, 13p, 4c, 21f)
1 slice(s) (126cal, 4p, 13c, 6f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2175cal, 200g protein, 161g net carbs, 64g fat, 39g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
1 ball(s) (135cal, 6p, 2c, 10f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 banana(s) (117cal, 1p, 24c, 0f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2200cal, 196g protein, 157g net carbs, 71g fat, 38g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 banana(s) (117cal, 1p, 24c, 0f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2225cal, 209g protein, 126g net carbs, 77g fat, 47g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 celery stalk (7cal, 0p, 1c, 0f)
14 oz (504cal, 31p, 23c, 32f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (505cal, 33p, 61c, 4f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3f)
Grocery List (46 items)
Fats and Oils
Oil
3 oz (93mL)
Olive oil
2 tsp (10mL)
Salad dressing
3 tbsp (45mL)
Vegetables and Vegetable Products
Bell pepper
3 large (505g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (450g)
Romaine lettuce
1 3/4 head (1096g)
Garlic
6 clove(s) (18g)
Frozen mixed veggies
3 1/2 cup (473g)
Carrots
4 medium (255g)
Fresh spinach
2 cup(s) (60g)
Raw celery
1/2 bunch (224g)
Onion
1 small (70g)
Ketchup
2 2/3 tbsp (45g)
Legumes and Legume Products
Tempeh
1 3/4 lbs (794g)
Hummus
2/3 lbs (306g)
Firm tofu
26 oz (737g)
White beans, canned
1 can(s) (439g)
Peanut butter
2 tbsp (32g)
Beverages
Water
39 1/2 cup(s) (9362mL)
Protein powder
2 1/2 lbs (1091g)
Almond milk, unsweetened
2 1/4 cup (540mL)
Fruits and Fruit Juices
Banana
6 medium (7" to 7-7/8" long) (708g)
Pears
4 medium (712g)
Lemon
1 small (58g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Bread
8 slice (256g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Other
Dairy-free cream cheese
2 tbsp (30g)
Protein powder, chocolate
4 1/2 scoop (1/3 cup ea) (140g)
Coleslaw mix
6 cup (540g)
Italian seasoning
1 tbsp (11g)
Almond flour
1 tbsp (7g)
Meatless chik'n tenders
10 2/3 pieces (272g)
Lentil pasta
4 oz (113g)
Sweets
Cocoa powder
1 1/2 tbsp (8g)
Soups, Sauces, and Gravies
Barbecue sauce
3/4 cup (204g)
Vegetable broth
4 cup(s) (mL)
Pasta sauce
1/4 jar (24 oz) (168g)
Spices and Herbs
Crushed red pepper
4 dash (1g)
Lemon pepper
4 dash (1g)
Nut and Seed Products
Almond butter
2 tbsp (31g)
Walnuts
4 tbsp, shelled (25g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Mixed nuts
1/3 cup (45g)
Snacks
Small granola bar
2 bar (50g)
Cereal Grains and Pasta
Cornstarch
2 tbsp (16g)
dinner prep - 2 days
1. Basic tempeh
150 cals, 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
60 cals, 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.
protein prep - 7 days
1. Protein shake
545 cals, 121p, 5c, 3f (per meal)
breakfast prep - 2 days
1. Medium toasted bagel with vegan cream cheese
190 cals, 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
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.
snack prep - 3 days
1. Double chocolate almond milk protein shake
250 cals, 40p, 5c, 7f (per meal)
1/2 tbsp (3g)
1 1/2 cup(s) (356mL)
3/4 cup (180mL)
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.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
660 cals, 51p, 52c, 17f (per meal)
16 leaf inner (96g)
1 lbs (454g)
1/2 cup (136g)
4 cup (360g)
2 tsp (10mL)
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.
breakfast prep - 3 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
dinner prep - 2 days
1. Basic tofu
255 cals, 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
170 cals, 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
125 cals, 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.
lunch prep - 2 days
1. Tuscan white bean soup
405 cals, 19p, 49c, 8f (per meal)
2 cup(s) (60g)
4 cup(s) (mL)
4 dash (1g)
1 tbsp (11g)
1 can(s) (439g)
1 stalk, large (11"-12" long) (64g)
1 large (72g)
4 clove(s) (12g)
1 tbsp (15mL)
1 small (70g)
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
145 cals, 6p, 11c, 5f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
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
135 cals, 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
110 cals, 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
dinner prep - 2 days
1. Crispy chik'n tenders
305 cals, 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.
lunch prep - 2 days
1. Bbq tempeh wrap
470 cals, 29p, 48c, 12f (per meal)
1 small (74g)
1 tsp (5mL)
2 tortilla (approx 7-8" dia) (98g)
2 cup (180g)
4 tbsp (68g)
1/2 lbs (227g)
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.
breakfast prep - 2 days
2. Celery sticks
5 cals, 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.
snack prep - 2 days
1. Bell pepper strips and hummus
85 cals, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
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. Lemon pepper tofu
505 cals, 31p, 23c, 32f (per meal)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
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
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 - 1 days
1. Lentil pasta
505 cals, 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.