2300 calorie high protein vegan meal plan
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 (2300cals, 223g protein, 160g net carbs, 68g fat 40g fiber per day) cannot be customized.
Table of Contents
Overview
This 2300-calorie vegan high-protein meal plan delivers a practical, protein-forward weekly plan designed for people who want plant-based fuel without sacrificing muscle-supporting macros. The page offers two ways to use the plan: generate your own customizable diet plan with the recipe picker and swap/randomize features, or download the pre-made 7-day PDF (2300 kcal/day, ~223 g protein, ~160 g net carbs, ~68 g fat, ~40 g fiber) which is ready to follow. Both approaches include an easy grocery list and simple recipes so you can start meal prepping quickly.
The sample nutrition plan balances seitan, tempeh, tofu, lentils, whole grains, nuts, seeds and protein shakes to hit high protein targets while keeping meals plant-based and varied. You can treat the plan as a weekly plan template — either personalize meals and portions with the generator to suit food preferences and allergies, or stick to the fixed pre-made plan and PDF for a done-for-you option. The shopping list and step-by-step recipe instructions make it straightforward to batch-prep breakfasts, lunches, dinners and snacks for the whole week.
Following this high-protein vegan meal plan may help support muscle maintenance and growth, improve workout recovery, increase satiety to curb overeating, and boost dietary fiber for better digestion. When paired with a consistent strength-training or maintenance program, many people notice improved body composition, steadier energy levels and fewer cravings; others may see gradual fat loss if calories are aligned with their goals. Use this meal plan or diet plan as a structured nutrition plan to support athletic performance, weight management or general health improvements on a plant-based regimen.
Day 1
2325cals, 233g protein, 161g net carbs, 71g fat 23g fiber per day
2 patties (194cal, 5p, 27c, 5f)
4 links (150cal, 18p, 4c, 6f)
9 1/3 tender(s) (533cal, 38p, 48c, 21f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2275cals, 227g protein, 145g net carbs, 69g fat 42g fiber per day
2 patties (194cal, 5p, 27c, 5f)
4 links (150cal, 18p, 4c, 6f)
1 serving(s) (188cal, 7p, 6c, 14f)
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (92cal, 3p, 17c, 1f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2350cals, 225g protein, 168g net carbs, 66g fat 49g fiber per day
2 patties (194cal, 5p, 27c, 5f)
4 links (150cal, 18p, 4c, 6f)
1 serving(s) (150cal, 3p, 6c, 10f)
3 clementine(s) (117cal, 2p, 23c, 0f)
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (92cal, 3p, 17c, 1f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2250cals, 208g protein, 200g net carbs, 46g fat 51g fiber per day
1 container (136cal, 6p, 20c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 cup(s) (115cal, 2p, 25c, 1f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
1 serving(s) (150cal, 3p, 6c, 10f)
3 clementine(s) (117cal, 2p, 23c, 0f)
4 oz (171cal, 9p, 2c, 14f)
4 serving(s) (196cal, 18p, 14c, 0f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2250cals, 236g protein, 163g net carbs, 61g fat 28g fiber per day
1 container (136cal, 6p, 20c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
8 oz seitan (595cal, 64p, 38c, 20f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2325cals, 227g protein, 132g net carbs, 80g fat 39g fiber per day
1 serving(s) (209cal, 6p, 33c, 3f)
2 links (75cal, 9p, 2c, 3f)
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
1 slice(s) (126cal, 4p, 13c, 6f)
1 container(s) (191cal, 5p, 15c, 11f)
8 oz seitan (595cal, 64p, 38c, 20f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2350cals, 203g protein, 149g net carbs, 83g fat 48g fiber per day
1 serving(s) (209cal, 6p, 33c, 3f)
2 links (75cal, 9p, 2c, 3f)
1 1/2 serving(s) (353cal, 8p, 13c, 23f)
1 slice(s) (126cal, 4p, 13c, 6f)
1 container(s) (191cal, 5p, 15c, 11f)
2/3 serving(s) (302cal, 23p, 24c, 12f)
1 1/3 cup(s) (143cal, 5p, 5c, 10f)
1 serving(s) (174cal, 12p, 25c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3ff)
Grocery List (53 items)
Other
Vegan breakfast sausage links
16 links (360g)
Meatless chik'n tenders
9 1/3 pieces (238g)
Guacamole, store-bought
1/2 cup (124g)
Soy milk yogurt
2 container(s) (301g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Soy milk, unsweetened
1/4 gallon (900mL)
Teriyaki sauce
1/2 cup (120mL)
Almond yogurt, flavored
2 container (300g)
Nutritional yeast
2 tsp (2g)
Vegetables and Vegetable Products
Potatoes
3 2/3 lbs (1659g)
Brussels sprouts
3 cup, shredded (150g)
Ketchup
1/4 cup (62g)
Green pepper
4 tsp, chopped (12g)
Garlic
3 2/3 clove(s) (11g)
Onion
2 3/4 tbsp, chopped (27g)
Frozen corn kernels
1 1/3 cup (181g)
Bell pepper
2 medium (238g)
Tomatoes
27 cherry tomatoes (459g)
Frozen broccoli
2 package (568g)
Zucchini
1 1/2 large (485g)
Broccoli
1 1/3 cup chopped (121g)
Soups, Sauces, and Gravies
Hot sauce
2 tbsp (30mL)
Pasta sauce
1/6 jar (24 oz) (112g)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Fats and Oils
Oil
1/4 lbs (139mL)
Olive oil
1 oz (30mL)
Beverages
Water
2 1/2 gallon (9446mL)
Protein powder
35 scoop (1/3 cup ea) (1085g)
Fruits and Fruit Juices
Fruit juice
24 fl oz (720mL)
Clementines
9 fruit (666g)
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1/4 cup (68mL)
Blueberries
1/2 cup (74g)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Walnuts
3 tbsp, shelled (19g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1/4 tbsp, ground (2g)
Onion powder
4 dash (1g)
Garlic powder
1/4 tbsp (3g)
Fresh basil
1 1/2 cup leaves, whole (36g)
Vanilla extract
2 tsp (10mL)
Ground coriander
1 1/2 dash (0g)
Ground cumin
1 1/2 dash (0g)
Cereal Grains and Pasta
Seitan
2 lbs (907g)
Uncooked dry pasta
2 2/3 oz (76g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Firm tofu
4 oz (113g)
Lentils, raw
9 1/4 tbsp (112g)
Soy sauce
2 tsp (10mL)
Baked Products
Bread
5 slice (160g)
Bread crumbs
1 3/4 tbsp (12g)
Sweets
Maple syrup
2 tsp (10mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
breakfast prep - 3 days
1. Vegan English bubble & squeak
194cal, 5p, 27c, 5f (per meal)
6 small (1-3/4" to 2-1/4" dia.) (552g)
2 tbsp (30mL)
3 cup, shredded (150g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with hot sauce.
2. Vegan breakfast sausage links
150cal, 18p, 4c, 6f (per meal)
12 links (270g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
protein prep - 7 days
1. Protein shake
545cal, 121p, 5c, 3f (per meal)
lunch prep - 1 days
1. Crispy chik'n tenders
533cal, 38p, 48c, 21f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 2 days
dinner prep - 1 days
1. Garlic pepper seitan
456cal, 41p, 22c, 22f (per meal)
2/3 dash (0g)
2 tsp (10mL)
1 1/3 dash, ground (0g)
1/3 lbs (151g)
4 tsp, chopped (12g)
1 2/3 clove(s) (5g)
2 2/3 tbsp, chopped (27g)
4 tsp (20mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Basic baked potato
132cal, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
dinner prep - 2 days
1. Simple seitan
244cal, 30p, 13c, 8f (per meal)
2. Baked fries
290cal, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Corn
92cal, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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. Basic baked potato
132cal, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
snack prep - 2 days
1. Pepper strips and guacamole
150cal, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
breakfast prep - 2 days
3. 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.
dinner prep - 1 days
1. Basic tofu
171cal, 9p, 2c, 14f (per meal)
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. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Roasted broccoli
196cal, 18p, 14c, 0f (per meal)
4 dash (1g)
4 dash (2g)
4 dash, ground (1g)
4 dash (3g)
2 package (568g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
lunch prep - 1 days
1. Spaghetti and meatless meatballs
443cal, 21p, 67c, 7f (per meal)
2 meatball(s) (60g)
2 2/3 oz (76g)
1/6 jar (24 oz) (112g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Teriyaki seitan wings
595cal, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
snack prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 2 days
1. Zoodles with avocado sauce
353cal, 8p, 13c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 large (485g)
1 1/2 cup leaves, whole (36g)
15 cherry tomatoes (255g)
1/4 cup (68mL)
1/2 cup(s) (120mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
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 - 2 days
1. Blueberry vanilla oatmeal
209cal, 6p, 33c, 3f (per meal)
1 1/2 cup(s) (359mL)
2 tsp (10mL)
2 tsp (10mL)
1/2 cup (74g)
1 cup(s) (81g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
2. Vegan breakfast sausage links
75cal, 9p, 2c, 3f (per meal)
4 links (90g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
dinner prep - 1 days
1. Breaded seitan nuggets
302cal, 23p, 24c, 12f (per meal)
4 tsp (23g)
2 2/3 oz (76g)
1 3/4 tbsp (12g)
1 1/3 dash (0g)
1 1/3 dash (0g)
1/3 dash, ground (0g)
2 tsp (10mL)
2 tsp (10mL)
1/3 tsp (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Roasted broccoli with nutritional yeast
143cal, 5p, 5c, 10f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.