7-day meal plan with recipes and a grocery list
2400 calorie high protein vegan meal plan
2400calories
232gprotein
128gnet carbs
86gfat
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 2400 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
2400cals, 210g protein, 180g net carbs, 74g fat 44g fiber per day
Breakfast
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Blackberries
1 cup(s) · 70cal, 2p, 6c, 1f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Dinner
Vegan tofu lasagna
1 1/2 serving(s) · 445cal, 17p, 50c, 17f
Soy milk
1 2/3 cup(s) · 141cal, 12p, 3c, 8f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 2
2400cals, 214g protein, 140g net carbs, 84g fat 55g fiber per day
Breakfast
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Blackberries
1 cup(s) · 70cal, 2p, 6c, 1f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Dinner
Vegan crumbles
1 1/2 cup(s) · 219cal, 28p, 4c, 7f
Tomato and avocado salad
1 1/2 serving(s) · 352cal, 5p, 10c, 27f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 3
2400cals, 242g protein, 99g net carbs, 96g fat 45g fiber per day
Breakfast
Protein shake (almond milk)
1/2 serving(s) · 105cal, 14p, 3c, 4f
Peach
1 peach(es) · 66cal, 1p, 12c, 0f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Lunch
Baked tofu
16 oz · 452cal, 44p, 11c, 23f
Sauteed peppers and onions
2 serving(s) · 125cal, 2p, 9c, 7f
Dinner
Vegan crumbles
1 1/2 cup(s) · 219cal, 28p, 4c, 7f
Tomato and avocado salad
1 1/2 serving(s) · 352cal, 5p, 10c, 27f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 4
2375cals, 250g protein, 110g net carbs, 85g fat 42g fiber per day
Breakfast
Protein shake (almond milk)
1/2 serving(s) · 105cal, 14p, 3c, 4f
Peach
1 peach(es) · 66cal, 1p, 12c, 0f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Lunch
Baked tofu
16 oz · 452cal, 44p, 11c, 23f
Sauteed peppers and onions
2 serving(s) · 125cal, 2p, 9c, 7f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 5
2475cals, 222g protein, 120g net carbs, 104g fat 44g fiber per day
Breakfast
Protein shake (almond milk)
1/2 serving(s) · 105cal, 14p, 3c, 4f
Peach
1 peach(es) · 66cal, 1p, 12c, 0f
Almond yogurt
1 container(s) · 191cal, 5p, 15c, 11f
Lunch
Ginger coconut chickpea soup
3/4 serving(s) · 343cal, 13p, 28c, 17f
Tomato and avocado salad
1 1/3 serving(s) · 313cal, 4p, 9c, 24f
Dinner
Chik'n satay with peanut sauce
4 skewers · 466cal, 38p, 11c, 28f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 6
2350cals, 241g protein, 96g net carbs, 88g fat 53g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 1/2 serving(s) · 251cal, 40p, 5c, 7f
Raspberries
1 cup(s) · 72cal, 2p, 7c, 1f
Lunch
Ginger coconut chickpea soup
3/4 serving(s) · 343cal, 13p, 28c, 17f
Tomato and avocado salad
1 1/3 serving(s) · 313cal, 4p, 9c, 24f
Snacks
Apples with lime juice
1 serving(s) · 121cal, 1p, 23c, 0f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Dinner
Chik'n satay with peanut sauce
4 skewers · 466cal, 38p, 11c, 28f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 7
2375cals, 248g protein, 149g net carbs, 69g fat 44g fiber per day
Breakfast
Double chocolate almond milk protein shake
1 1/2 serving(s) · 251cal, 40p, 5c, 7f
Raspberries
1 cup(s) · 72cal, 2p, 7c, 1f
Lunch
Tempeh bacon & avocado bagel sandwich
1/2 bagel(s) · 349cal, 19p, 32c, 13f
Peach
3 peach(es) · 198cal, 4p, 36c, 1f
Snacks
Apples with lime juice
1 serving(s) · 121cal, 1p, 23c, 0f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Dinner
Lemon pepper tofu
17 1/2 oz · 630cal, 39p, 29c, 40f
Lima beans
1 serving(s) · 77cal, 5p, 10c, 0f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Grocery List (59 items)
Fats and Oils
Oil
3 oz
Olive oil
1 1/2 tbsp
Salad dressing
1 1/2 tbsp
Legumes and Legume Products
Firm tofu
2 1/4 lbs
Lentils, raw
1 cup
Vegetarian burger crumbles
3 cup
Soy sauce
1 cup
Extra firm tofu
2 lbs
Tempeh
1/2 lbs
Peanut butter
2 2/3 tbsp
Chickpeas, canned
1/4 can(s)
Beverages
Water
47 1/4 cup(s)
Protein powder
40 scoop (1/3 cup ea)
Almond milk, unsweetened
3 cup
45 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Vegan tofu lasagna
445cal, 17p, 50c, 17f (per meal)
1 dash (1g)
2 dash (1g)
1/2 cup (56g)
1 1/2 oz (43g)
1/4 cup(s) (65g)
3/4 tbsp (3g)
2 dash, ground (1g)
3 oz (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain.
3
In a medium bowl combine tofu, salt, spaghetti sauce, nutritional yeast, Italian seasoning, and half of the shredded cheese. Spread a layer in the bottom of a baking dish.
4
Layer lasagna noodles with the sauce mixture, ending with sauce. Sprinkle with remaining shredded cheese.
5
Bake for 25 to 35 minutes.
protein prep - 7 days
1. Protein shake
600cal, 133p, 5c, 3f (per meal)
breakfast 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. 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.
snack prep - 2 days
2. Crackers
90cal, 1p, 12c, 4f (per meal)
10 2/3 crackers (37g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Vegan crumbles
219cal, 28p, 4c, 7f (per meal)
3 cup (300g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Tomato and avocado salad
352cal, 5p, 10c, 28f (per meal)
3 tbsp minced (45g)
3 tbsp (45mL)
3/4 tbsp (11mL)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 1/2 avocado(s) (302g)
1 1/2 medium whole (2-3/5" dia) (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 3 days
1. Protein shake (almond milk)
105cal, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 2 days
1. Baked tofu
452cal, 44p, 11c, 23f (per meal)
1 cup (240mL)
2 tbsp (18g)
2 lbs (907g)
2 slices (1" dia) (4g)
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
2. Sauteed peppers and onions
125cal, 2p, 9c, 7f (per meal)
1 tbsp (15mL)
1 medium (2-1/2" dia) (110g)
2 large (328g)
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
snack prep - 3 days
dinner prep - 1 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Mixed vegetables
97cal, 4p, 13c, 1f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Chik'n satay with peanut sauce
466cal, 38p, 11c, 28f (per meal)
2 2/3 tbsp (43g)
2 tbsp (30mL)
4 tsp (20mL)
2/3 lbs (302g)
8 skewer(s) (8g)
1 1/3 inch (2.5cm) cube (7g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 hearts (500g)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Ginger coconut chickpea soup
343cal, 13p, 28c, 17f (per meal)
1/2 tbsp (8mL)
1 1/4 cup(s) (296mL)
1/4 can (113mL)
1/2 tbsp (3g)
1 dash (0g)
1/4 slices (1" dia) (1g)
1 clove(s) (3g)
1/4 can(s) (112g)
6 tbsp (72g)
1/4 large (38g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
2. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
2 2/3 tbsp minced (40g)
2 2/3 tbsp (40mL)
2 tsp (10mL)
1/4 tbsp (2g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
1 1/3 avocado(s) (268g)
1 1/3 medium whole (2-3/5" dia) (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
1. Apples with lime juice
121cal, 1p, 23c, 0f (per meal)
breakfast prep - 2 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.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
349cal, 19p, 32c, 13f (per meal)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
1/2 dash (0g)
1/4 tsp (1mL)
1/2 dash (0g)
1/4 avocado(s) (50g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
dinner prep - 1 days
1. Lemon pepper tofu
630cal, 39p, 29c, 40f (per meal)
2 1/2 tbsp (20g)
1 1/4 tbsp (19mL)
5 dash (1g)
1 1/4 small (73g)
17 1/2 oz (496g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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. Lima beans
77cal, 5p, 10c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
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