2400 calorie high protein vegan meal 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.
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 (2400cals, 232g protein, 128g net carbs, 86g fat 47g fiber per day) cannot be customized.
Day 1
2400cals, 210g protein, 180g net carbs, 74g fat 44g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 container(s) (191cal, 5p, 15c, 11f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 1/2 serving(s) (445cal, 17p, 50c, 17f)
1 2/3 cup(s) (141cal, 12p, 3c, 8f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 2
2400cals, 214g protein, 140g net carbs, 84g fat 55g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 container(s) (191cal, 5p, 15c, 11f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 3
2400cals, 242g protein, 99g net carbs, 96g fat 45g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 container(s) (191cal, 5p, 15c, 11f)
1 peach(es) (66cal, 1p, 12c, 0f)
16 oz (452cal, 44p, 11c, 23f)
2 serving(s) (125cal, 2p, 9c, 7f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1 1/2 serving(s) (352cal, 5p, 10c, 27f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 4
2375cals, 250g protein, 110g net carbs, 85g fat 42g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 container(s) (191cal, 5p, 15c, 11f)
1 peach(es) (66cal, 1p, 12c, 0f)
16 oz (452cal, 44p, 11c, 23f)
2 serving(s) (125cal, 2p, 9c, 7f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 5
2475cals, 222g protein, 120g net carbs, 104g fat 44g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 container(s) (191cal, 5p, 15c, 11f)
1 peach(es) (66cal, 1p, 12c, 0f)
3/4 serving(s) (343cal, 13p, 28c, 17f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
4 skewers (466cal, 38p, 11c, 28f)
1 serving(s) (98cal, 4p, 7c, 3f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 6
2350cals, 241g protein, 96g net carbs, 88g fat 53g fiber per day
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
1 cup(s) (72cal, 2p, 7c, 1f)
3/4 serving(s) (343cal, 13p, 28c, 17f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
4 skewers (466cal, 38p, 11c, 28f)
1 serving(s) (98cal, 4p, 7c, 3f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 7
2375cals, 248g protein, 149g net carbs, 69g fat 44g fiber per day
1 1/2 serving(s) (251cal, 40p, 5c, 7f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 bagel(s) (349cal, 19p, 32c, 13f)
3 peach(es) (198cal, 4p, 36c, 1f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Protein shake
5 1/2 scoop per day (600cal, 133p, 5c, 3ff)
Grocery List (59 items)
Fruits and Fruit Juices
Grapes
3 1/2 cup (322g)
Blackberries
2 cup (288g)
Avocados
3 avocado(s) (620g)
Lime juice
1/2 cup (115mL)
Peach
6 medium (2-2/3" dia) (900g)
Raspberries
2 cup (246g)
Limes
1 fruit (2" dia) (67g)
Apples
2 medium (3" dia) (364g)
Lemon
1 1/4 small (73g)
Baked Products
Crackers
10 2/3 crackers (37g)
Bagel
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Beverages
Water
47 1/4 cup(s) (11198mL)
Protein powder
40 scoop (1/3 cup ea) (1240g)
Almond milk, unsweetened
3 cup (720mL)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Other
Almond yogurt, flavored
5 container (750g)
Soy milk, unsweetened
5 2/3 cup (1361mL)
Nutritional yeast
3/4 tbsp (3g)
Vegan cheese, shredded
1/2 cup (56g)
Italian seasoning
2 dash (1g)
Skewer(s)
8 skewer(s) (8g)
Vegan chik'n strips
2/3 lbs (302g)
Sesame oil
4 tsp (20mL)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Spices and Herbs
Salt
2 tsp (11g)
Black pepper
1 3/4 tsp, ground (4g)
Garlic powder
1/2 tbsp (4g)
Turmeric, ground
1 dash (0g)
Curry powder
1/2 tbsp (3g)
Lemon pepper
5 dash (1g)
Onion powder
1/2 dash (0g)
Ground cumin
1/2 dash (0g)
Legumes and Legume Products
Lentils, raw
1 cup (216g)
Firm tofu
2 1/4 lbs (1035g)
Vegetarian burger crumbles
3 cup (300g)
Soy sauce
1 cup (240mL)
Extra firm tofu
2 lbs (907g)
Tempeh
1/2 lbs (227g)
Chickpeas, canned
1/4 can (112g)
Peanut butter
2 2/3 tbsp (43g)
Fats and Oils
Oil
3 oz (95mL)
Olive oil
1 1/2 tbsp (21mL)
Salad dressing
1 1/2 tbsp (23mL)
Soups, Sauces, and Gravies
Pasta sauce
4 tbsp (65g)
Cereal Grains and Pasta
Dry lasagna noodles
1 1/2 oz (43g)
Cornstarch
2 1/2 tbsp (20g)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (471g)
Onion
2 medium (2-1/2" dia) (232g)
Bell pepper
2 large (328g)
Fresh ginger
11 3/4 g (12g)
Frozen mixed veggies
1 cup (135g)
Garlic
1 clove(s) (3g)
Romaine lettuce
1 hearts (500g)
Carrots
1/2 medium (31g)
Lima beans, frozen
1/4 package (10 oz) (71g)
Nut and Seed Products
Sesame seeds
2 tbsp (18g)
Coconut milk, canned
1/4 can (113mL)
Snacks
Small granola bar
6 bar (150g)
Sweets
Cocoa powder
1 tbsp (5g)
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.
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.
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.
protein prep - 7 days
1. Protein shake
600cal, 133p, 5c, 3f (per meal)
dinner prep - 1 days
1. Vegan tofu lasagna
445cal, 17p, 50c, 17f (per meal)
2 dash, ground (1g)
3/4 tbsp (3g)
4 tbsp (65g)
1 1/2 oz (43g)
1/2 cup (56g)
2 dash (1g)
3 oz (85g)
1 dash (1g)
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.
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)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1/4 tbsp (2g)
3/4 tbsp (11mL)
1 1/2 medium whole (2-3/5" dia) (185g)
1 1/2 avocado(s) (302g)
3 tbsp (45mL)
3 tbsp minced (45g)
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.
lunch prep - 2 days
1. Baked tofu
452cal, 44p, 11c, 23f (per meal)
1 cup (240mL)
2 tbsp (18g)
2 slices (1" dia) (4g)
2 lbs (907g)
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
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.
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.
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.
lunch prep - 2 days
1. Ginger coconut chickpea soup
343cal, 13p, 28c, 17f (per meal)
1 dash (0g)
1/4 slices (1" dia) (1g)
1/2 tbsp (3g)
1/4 can (113mL)
6 tbsp (72g)
1 1/4 cup(s) (296mL)
1/2 tbsp (8mL)
1/4 large (38g)
1 clove(s) (3g)
1/4 can (112g)
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)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1/4 tbsp (2g)
2 tsp (10mL)
1 1/3 medium whole (2-3/5" dia) (164g)
1 1/3 avocado(s) (268g)
2 2/3 tbsp (40mL)
2 2/3 tbsp minced (40g)
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.
dinner prep - 2 days
1. Chik'n satay with peanut sauce
466cal, 38p, 11c, 28f (per meal)
8 skewer(s) (8g)
1 1/3 inch (2.5cm) cube (7g)
2/3 lbs (302g)
4 tsp (20mL)
2 tbsp (30mL)
2 2/3 tbsp (43g)
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 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
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.
breakfast prep - 2 days
1. Double chocolate almond milk protein shake
251cal, 40p, 5c, 7f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
1/2 tbsp (3g)
3/4 cup (180mL)
1 1/2 cup(s) (356mL)
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.
snack prep - 2 days
1. Apples with lime juice
121cal, 1p, 23c, 0f (per meal)
dinner prep - 1 days
1. Lemon pepper tofu
630cal, 39p, 29c, 40f (per meal)
5 dash (1g)
1 1/4 tbsp (19mL)
2 1/2 tbsp (20g)
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.
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
349cal, 19p, 32c, 13f (per meal)
2 oz (57g)
1/2 dash (0g)
1/4 tsp (1mL)
1/2 dash (0g)
1/4 avocado(s) (50g)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
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.