2600 calorie high protein vegan meal plan
In just a few clicks, generate your own 2600 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 (2550cal, 238g protein, 184g net carbs, 77g fat, 45g fiber per day) cannot be customized.
Day 1
2625cal, 251g protein, 200g net carbs, 71g fat, 48g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
8 lettuce wrap(s) (658cal, 51p, 52c, 17f)
1/4 cup (137cal, 1p, 31c, 0f)
1 packet(s) (241cal, 7p, 33c, 8f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
6 oz (365cal, 45p, 20c, 11f)
2 1/2 serving(s) (318cal, 4p, 13c, 26f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 2
2525cal, 225g protein, 160g net carbs, 91g fat, 37g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (127cal, 1p, 5c, 10f)
1 packet(s) (241cal, 7p, 33c, 8f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
1 1/2 serving(s) (506cal, 23p, 9c, 42f)
1 serving(s) (174cal, 12p, 25c, 1f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 3
2525cal, 225g protein, 160g net carbs, 91g fat, 37g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (127cal, 1p, 5c, 10f)
1 packet(s) (241cal, 7p, 33c, 8f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
1 1/2 serving(s) (506cal, 23p, 9c, 42f)
1 serving(s) (174cal, 12p, 25c, 1f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 4
2550cal, 230g protein, 194g net carbs, 69g fat, 57g fiber
1 bagel(s) (261cal, 8p, 39c, 7f)
1 patties (83cal, 9p, 3c, 3f)
2 can(s) (494cal, 36p, 46c, 14f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 serving(s) (565cal, 22p, 68c, 16f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 5
2550cal, 253g protein, 155g net carbs, 79g fat, 48g fiber
1 bagel(s) (261cal, 8p, 39c, 7f)
1 patties (83cal, 9p, 3c, 3f)
2 can(s) (494cal, 36p, 46c, 14f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 6
2625cal, 237g protein, 209g net carbs, 71g fat, 51g fiber
1 1/2 bagel(s) (286cal, 11p, 53c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (442cal, 23p, 66c, 7f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
2 1/2 serving(s) (245cal, 10p, 18c, 8f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 7
2550cal, 245g protein, 208g net carbs, 65g fat, 39g fiber
1 1/2 bagel(s) (286cal, 11p, 53c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (442cal, 23p, 66c, 7f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Protein shake
5 1/2 scoop per day (600cal, 133p, 5c, 3f)
Grocery List (47 items)
Spices and Herbs
Black pepper
1 tsp, ground (2g)
Salt
10 1/2 g (11g)
Paprika
1 tsp (2g)
Basil, dried
1 tsp, ground (1g)
Fats and Oils
Olive oil
3 oz (91mL)
Oil
2 1/2 oz (78mL)
Salad dressing
1 cup (231mL)
Vegetables and Vegetable Products
Garlic
6 1/2 clove(s) (20g)
Tomatoes
11 medium whole (2-3/5" dia) (1331g)
Romaine lettuce
2 2/3 head (1673g)
Bell pepper
2 1/2 large (417g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Jalapeno pepper
2 pepper (28g)
Carrots
1 1/2 medium (99g)
Onion
1/3 cup, chopped (53g)
Green pepper
2 3/4 tbsp, chopped (25g)
Frozen broccoli
1/2 package (142g)
Frozen corn kernels
2/3 cup (91g)
Other
Italian seasoning
1 tbsp (12g)
Soy milk, unsweetened
1/2 gallon (1860mL)
Coleslaw mix
2 cup (180g)
Vegan ranch
6 tbsp (90mL)
Mixed greens
10 1/2 cup (315g)
Dairy-free cream cheese
3 tbsp (45g)
Vegan breakfast sausage patties
2 patties (76g)
Vegan butter
1 1/2 tbsp (21g)
Vegan cheese, block
4 1" cube (113g)
Vegan sausage
2 sausage (200g)
Cereal Grains and Pasta
Seitan
16 2/3 oz (472g)
Long-grain white rice
1/3 cup (62g)
Uncooked dry pasta
6 oz (171g)
Beverages
Water
2 3/4 gallon (10522mL)
Protein powder
38 1/2 scoop (1/3 cup ea) (1194g)
Almond milk, unsweetened
2 1/2 cup (600mL)
Breakfast Cereals
Flavored instant oatmeal
6 packet (258g)
Fruits and Fruit Juices
Orange
5 orange (770g)
Raisins
4 tbsp, packed (41g)
Raspberries
3 cup (369g)
Legumes and Legume Products
Tempeh
1 1/4 lbs (567g)
Lentils, raw
13 1/4 tbsp (160g)
Firm tofu
29 oz (822g)
Hummus
1/2 cup (122g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (68g)
Frank's red hot sauce
1/2 cup (120mL)
Salsa
4 tbsp (65g)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Baked Products
Bagel
5 small bagel (3" dia) (345g)
dinner prep - 1 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Sauteed garlic & herb tomatoes
320 cals, 4p, 13c, 26f (per meal)
1 1/4 dash, ground (0g)
2 tbsp (28mL)
1 1/4 clove(s) (4g)
1 1/4 pint, cherry tomatoes (373g)
2 tsp (7g)
5 dash (4g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
protein prep - 7 days
1. Protein shake
600 cals, 133p, 5c, 3f (per meal)
breakfast prep - 3 days
1. Instant oatmeal with water
165 cals, 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.
snack prep - 3 days
1. Instant oatmeal with almond milk
240 cals, 7p, 33c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
660 cals, 51p, 52c, 17f (per meal)
8 leaf inner (48g)
1/2 lbs (227g)
4 tbsp (68g)
2 cup (180g)
1 tsp (5mL)
1 small (74g)
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.
dinner prep - 2 days
1. Buffalo tofu with vegan ranch
505 cals, 23p, 9c, 42f (per meal)
6 tbsp (90mL)
1 1/3 lbs (595g)
1/2 cup (119mL)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Basic tempeh
445 cals, 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. Sauteed garlic & herb tomatoes
125 cals, 1p, 5c, 10f (per meal)
1 dash, ground (0g)
1 1/2 tbsp (23mL)
1 clove(s) (3g)
1 pint, cherry tomatoes (298g)
1/2 tbsp (5g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
3. White rice
110 cals, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Southwest potato & lentil skillet
565 cals, 22p, 68c, 16f (per meal)
4 tbsp (65g)
1/3 cup (64g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
1/2 cup(s) (119mL)
1 large (164g)
1 tsp (2g)
2 pepper (28g)
1 tbsp (15mL)
1
Preheat oven to 400°F (200°C).
2
Combine lentils and water in a small saucepan. Cook according to package instructions. Drain any remaining water. Set aside.
3
Coat the potatoes and peppers separately with the oil and season them with paprika and some salt and pepper. Place the potato slices on one side of a baking sheet and bake for 10 minutes. After the initial 10 minutes, add the peppers to the other side of the same baking sheet. Continue baking both the potatoes and peppers for an additional 20 minutes until they are soft.
4
Mix the salsa and cooked peppers with the lentils and season with some salt and pepper. Top the lentil mixture with the potatoes and jalapeno. Serve.
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. 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. Bell pepper strips and hummus
130 cals, 6p, 8c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Small toasted bagel with vegan cream cheese
260 cals, 8p, 39c, 7f (per meal)
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Vegan breakfast sausage patties
85 cals, 9p, 3c, 3f (per meal)
2 patties (76g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook patties according to package instructions. Serve.
dinner prep - 2 days
1. Garlic pepper seitan
455 cals, 41p, 22c, 22f (per meal)
2 2/3 tbsp (40mL)
1/3 cup, chopped (53g)
3 1/3 clove(s) (10g)
2 2/3 tbsp, chopped (25g)
2/3 lbs (302g)
1/3 tsp, ground (1g)
4 tsp (20mL)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.67x. 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. Simple salad with tomatoes and carrots
245 cals, 10p, 18c, 8f (per meal)
1/4 cup (56mL)
2 1/2 medium whole (2-3/5" dia) (308g)
1 1/4 medium (76g)
2 1/2 hearts (1250g)
Recipe has been scaled from original by 1.25x. 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.
breakfast prep - 2 days
1. Small toasted bagel with 'butter'
285 cals, 11p, 53c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the butter.
3
Enjoy.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
6 oz (171g)
1/2 package (16 oz) (227g)
1/2 package (142g)
1 clove(s) (3g)
1/4 dash (0g)
4 tbsp (60mL)
1 tsp, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Vegan cheese
180 cals, 2p, 12c, 14f (per meal)
2 1" cube (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice and enjoy.
2. Raspberries
110 cals, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.