2500 calorie high protein vegan meal plan
In just a few clicks, generate your own 2500 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 (2500cal, 227g protein, 176g net carbs, 80g fat, 41g fiber per day) cannot be customized.
Day 1
2325cal, 230g protein, 148g net carbs, 69g fat, 45g fiber
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (193cal, 11p, 19c, 2f)
1/2 serving(s) (82cal, 1p, 10c, 3f)
1/2 serving(s) (191cal, 6p, 19c, 9f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
6 oz (257cal, 13p, 4c, 21f)
2 serving(s) (215cal, 9p, 21c, 7f)
1 potato(es) (264cal, 6p, 49c, 1f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 2
2575cal, 232g protein, 199g net carbs, 75g fat, 41g fiber
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 serving(s) (191cal, 6p, 19c, 9f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
6 oz (257cal, 13p, 4c, 21f)
2 serving(s) (215cal, 9p, 21c, 7f)
1 potato(es) (264cal, 6p, 49c, 1f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 3
2475cal, 225g protein, 232g net carbs, 56g fat, 34g fiber
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/2 serving(s) (191cal, 6p, 19c, 9f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
1 serving(s) (510cal, 18p, 94c, 4f)
1 slice(s) (126cal, 4p, 13c, 6f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 4
2475cal, 219g protein, 112g net carbs, 108g fat, 45g fiber
1/2 serving(s) (163cal, 15p, 17c, 3f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (568cal, 26p, 11c, 45f)
1 1/2 cup(s) (44cal, 4p, 3c, 0f)
3 stuffed tomato(es) (391cal, 7p, 22c, 27f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 5
2550cal, 230g protein, 125g net carbs, 103g fat, 50g fiber
1/2 serving(s) (163cal, 15p, 17c, 3f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 taco(s) (619cal, 26p, 40c, 36f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
4 oz (295cal, 24p, 8c, 15f)
3 serving(s) (323cal, 14p, 31c, 11f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 6
2525cal, 230g protein, 182g net carbs, 79g fat, 42g fiber
1 1/2 sandwich(es) (663cal, 35p, 51c, 32f)
4 oz (295cal, 24p, 8c, 15f)
3 serving(s) (323cal, 14p, 31c, 11f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 7
2550cal, 220g protein, 232g net carbs, 67g fat, 32g fiber
1 1/2 sandwich(es) (663cal, 35p, 51c, 32f)
2 serving(s) (371cal, 19p, 45c, 9f)
1 piece(s) (262cal, 9p, 43c, 5f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Protein shake
5 1/2 scoop per day (600cal, 133p, 5c, 3f)
Grocery List (61 items)
Spices and Herbs
Black pepper
5 dash, ground (1g)
Salt
1/3 oz (10g)
Cinnamon
3 dash (1g)
Ground cumin
1 1/2 dash (0g)
Dijon mustard
1 tbsp (15g)
Chipotle seasoning
4 dash (1g)
Rosemary, dried
1 dash (0g)
Paprika
1 dash (0g)
Vegetables and Vegetable Products
Lima beans, frozen
2 1/2 package (10 oz) (710g)
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Garlic
5 1/2 clove(s) (17g)
Tomatoes
4 medium whole (2-3/5" dia) (489g)
Zucchini
3/4 large (242g)
Onion
1 medium (2-1/2" dia) (118g)
Fresh spinach
1 1/2 cup(s) (45g)
Frozen broccoli
1 1/2 cup (137g)
Romaine lettuce
1 1/2 leaf inner (9g)
Fresh cilantro
1 tbsp, chopped (3g)
Mushrooms
2 cup, pieces or slices (140g)
Fats and Oils
Olive oil
2 oz (65mL)
Oil
2 1/2 oz (80mL)
Vegan mayonnaise
1/3 cup (83g)
Salad dressing
2 1/4 tbsp (34mL)
Legumes and Legume Products
Firm tofu
2 2/3 lbs (1269g)
Black beans
3/8 can(s) (165g)
Peanut butter
2 tbsp (32g)
Lentils, raw
1/2 cup (104g)
Tempeh
1/2 lbs (227g)
Soy sauce
1 tsp (5mL)
Beverages
Water
2 1/2 gallon (9600mL)
Protein powder
44 scoop (1/3 cup ea) (1364g)
Almond milk, unsweetened
6 cup (1440mL)
Coffee, brewed
3 tbsp (44g)
Fruits and Fruit Juices
Peach
7 2/3 medium (2-2/3" dia) (1148g)
Nectarine
4 medium (2-1/2" dia) (568g)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
2 tsp (10mL)
Nut and Seed Products
Sunflower kernels
2 1/4 oz (64g)
Walnuts
2 oz (60g)
Chia seeds
1/4 tbsp (4g)
Almond butter
1 tbsp (16g)
Sweets
Maple syrup
3 1/2 tsp (18mL)
Jelly
4 tbsp (84g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/4 lbs (101g)
Soups, Sauces, and Gravies
Salsa
1/6 jar (81g)
Vegetable broth
2 1/4 cup(s) (mL)
Pasta sauce
1/4 jar (24 oz) (168g)
Snacks
Tortilla chips
1/2 oz (14g)
Large granola bar
2 bar (74g)
Dairy and Egg Products
Sour cream
3/4 tbsp (9g)
Baked Products
Bread
14 2/3 oz (416g)
Corn tortillas
3 tortilla, medium (approx 6" dia) (78g)
Naan bread
1 piece (90g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Quinoa, uncooked
2 3/4 tbsp (28g)
Other
Vegan cheese, shredded
4 tbsp (28g)
Italian seasoning
1 3/4 tsp (6g)
Soy milk, unsweetened
4 cup (960mL)
Mixed greens
1 package (5.5 oz) (153g)
Soy milk yogurt
4 container(s) (601g)
Vegan cheese, sliced
3 slice(s) (60g)
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. Basic baked potato
265 cals, 6p, 49c, 1f (per meal)
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.
3. Olive oil drizzled lima beans
215 cals, 9p, 21c, 7f (per meal)
2 dash, ground (1g)
4 dash (3g)
1 package (10 oz) (284g)
1 tbsp (15mL)
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
protein prep - 7 days
1. Protein shake
600 cals, 133p, 5c, 3f (per meal)
breakfast prep - 3 days
1. Protein shake (almond milk)
315 cals, 43p, 8c, 12f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
snack prep - 3 days
1. Peach pie overnight oats
190 cals, 6p, 19c, 9f (per meal)
3/4 small (2-1/2" dia) (98g)
3 tbsp, chopped (21g)
1/2 tbsp (8mL)
1/4 tbsp (4g)
1 cup (240mL)
3 dash (1g)
3/4 cup(s) (61g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a sealable container.
2
Refrigerate overnight or for at least 4 hours. Serve.
lunch prep - 1 days
1. Black bean and salsa soup
195 cals, 11p, 19c, 3f (per meal)
3/8 can(s) (165g)
1/4 cup(s) (mL)
3 tbsp (49g)
1 1/2 dash (0g)
3/4 tbsp (9g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Chips and salsa
80 cals, 2p, 10c, 3f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
380 cals, 12p, 55c, 11f (per meal)
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
510 cals, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. 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.
dinner prep - 1 days
1. Veggie stuffed tomatoes (dairy-free)
390 cals, 7p, 22c, 28f (per meal)
4 tbsp (28g)
3 medium whole (2-3/5" dia) (369g)
3/4 large (242g)
3/4 medium (2-1/2" dia) (83g)
1 1/2 cup(s) (45g)
1/2 tbsp (5g)
1 1/2 dash (1g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Cut the top off each tomato and discard.
3
Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.
4
Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.
5
Dice zucchini and onion.
6
Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.
7
Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8
Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.
9
Stuff tomatoes with the veggie mixture and top with remaining cheese.
10
Bake for about 20-25 minutes until tomatoes are piping hot.
11
Optionally: place under broiler for about a minute to brown cheese.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
snack prep - 2 days
1. Avocado toast
170 cals, 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 - 1 days
1. Walnut crusted tofu (vegan)
570 cals, 26p, 11c, 45f (per meal)
1/2 lbs (227g)
1/3 cup, chopped (39g)
1 tsp (5mL)
2 clove(s) (6g)
1 tbsp (15g)
2 tbsp (30g)
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the vegan mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Coffee overnight protein oats (dairy-free)
165 cals, 15p, 17c, 3f (per meal)
1 scoop (1/3 cup ea) (31g)
2 tsp (10mL)
3 tbsp (44g)
1/2 cup (41g)
4 tbsp (60mL)
1
In a small airtight container, mix together all of the ingredients.
2
Place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Olive oil drizzled lima beans
325 cals, 14p, 31c, 11f (per meal)
3 dash, ground (1g)
1/4 tbsp (5g)
1 1/2 package (10 oz) (426g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Vegan chipotle tofu tacos
620 cals, 26p, 40c, 36f (per meal)
1 tbsp (15mL)
1 1/2 leaf inner (9g)
1/2 tbsp (8mL)
1 clove(s) (3g)
3 tortilla, medium (approx 6" dia) (78g)
2 tbsp (30g)
1/2 lbs (198g)
1 tbsp, chopped (3g)
1 tbsp (16g)
1 tsp (5mL)
4 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Make cilantro mayo by mixing together the vegan mayonnaise, cilantro, only half of the minced garlic, and some salt in a small bowl. Set aside.
2
Make the chipotle sauce by mixing together in a medium bowl the remaining minced garlic, almond butter, soy sauce, chipotle seasoning, and water. Set aside.
3
Heat oil in a skillet over medium heat. Add cubed tofu and cook until crispy, about 5 minutes. Pour in sauce and cook until browned in places, stirring occasionally.
4
Spread cilantro mayo on each tortilla. Top with chipotle tofu and shredded romaine. Serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
lunch prep - 2 days
1. Basic tofu sandwich
665 cals, 35p, 51c, 32f (per meal)
3 slice(s) (252g)
3 slice(s) (96g)
1 1/2 oz (43g)
3 slice, medium (1/4" thick) (60g)
1 1/2 slice(s) (30g)
3/4 tbsp (11g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add tofu and cook both sides until browned.
2
Season tofu with whichever spices you prefer.
3
Assemble the sandwich by using the bread, vegan mayo, tofu, and the veggies. Feel free to add any low-calorie veggies or condiments.
snack prep - 2 days
dinner prep - 1 days
1. Mushroom quinoa lentil soup (vegan)
370 cals, 19p, 45c, 9f (per meal)
1 dash (0g)
2 dash (1g)
1 dash (0g)
1/2 small (35g)
2 1/2 tbsp (32g)
2 1/2 tbsp (28g)
2 cup, pieces or slices (140g)
4 tbsp (60mL)
2 cup(s) (mL)
1 1/2 clove(s) (5g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan over medium heat, saute onions and garlic in oil until soft, a few minutes.
2
Add in mushrooms and spices and stir, cooking for a minute or two.
3
Add all remaining ingredients and bring to a simmer. Cook uncovered for about 20-25 minutes or until quinoa and lentils are soft. Serve.
