7-day meal plan with recipes and a grocery list
2600 calorie high protein vegan meal plan
2550calories
238gprotein
184gnet carbs
77gfat
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 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.Day 1
2625cals, 251g protein, 200g net carbs, 71g fat 48g fiber per day
Breakfast
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Bbq tempeh lettuce wrap
8 lettuce wrap(s) · 658cal, 51p, 52c, 17f
Raisins
1/4 cup · 137cal, 1p, 31c, 0f
Snacks
Instant oatmeal with almond milk
1 packet(s) · 241cal, 7p, 33c, 8f
Soy milk
3/4 cup(s) · 64cal, 5p, 2c, 3f
Dinner
Simple seitan
6 oz · 365cal, 45p, 20c, 11f
Sauteed garlic & herb tomatoes
2 1/2 serving(s) · 318cal, 4p, 13c, 26f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 2
2500cals, 225g protein, 160g net carbs, 91g fat 37g fiber per day
Breakfast
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Basic tempeh
6 oz · 443cal, 36p, 12c, 23f
Sauteed garlic & herb tomatoes
1 serving(s) · 127cal, 1p, 5c, 10f
White rice
1/2 cup rice, cooked · 109cal, 2p, 24c, 0f
Snacks
Instant oatmeal with almond milk
1 packet(s) · 241cal, 7p, 33c, 8f
Soy milk
3/4 cup(s) · 64cal, 5p, 2c, 3f
Dinner
Buffalo tofu with vegan ranch
1 1/2 serving(s) · 506cal, 23p, 9c, 42f
Lentils
1 serving(s) · 174cal, 12p, 25c, 1f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 3
2500cals, 225g protein, 160g net carbs, 91g fat 37g fiber per day
Breakfast
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Basic tempeh
6 oz · 443cal, 36p, 12c, 23f
Sauteed garlic & herb tomatoes
1 serving(s) · 127cal, 1p, 5c, 10f
White rice
1/2 cup rice, cooked · 109cal, 2p, 24c, 0f
Snacks
Instant oatmeal with almond milk
1 packet(s) · 241cal, 7p, 33c, 8f
Soy milk
3/4 cup(s) · 64cal, 5p, 2c, 3f
Dinner
Buffalo tofu with vegan ranch
1 1/2 serving(s) · 506cal, 23p, 9c, 42f
Lentils
1 serving(s) · 174cal, 12p, 25c, 1f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 4
2550cals, 230g protein, 194g net carbs, 69g fat 57g fiber per day
Breakfast
Small toasted bagel with vegan cream cheese
1 bagel(s) · 261cal, 8p, 39c, 7f
Vegan breakfast sausage patties
1 patties · 83cal, 9p, 3c, 3f
Lunch
Chunky canned soup (non-creamy)
2 can(s) · 494cal, 36p, 46c, 14f
Simple mixed greens and tomato salad
2 1/2 serving(s) · 189cal, 4p, 13c, 12f
Snacks
Bell pepper strips and hummus
3/4 serving(s) · 128cal, 6p, 8c, 6f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Dinner
Southwest potato & lentil skillet
2 serving(s) · 565cal, 22p, 68c, 16f
Simple salad with tomatoes and carrots
1 1/2 serving(s) · 147cal, 6p, 11c, 5f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 5
2550cals, 253g protein, 155g net carbs, 79g fat 48g fiber per day
Breakfast
Small toasted bagel with vegan cream cheese
1 bagel(s) · 261cal, 8p, 39c, 7f
Vegan breakfast sausage patties
1 patties · 83cal, 9p, 3c, 3f
Lunch
Chunky canned soup (non-creamy)
2 can(s) · 494cal, 36p, 46c, 14f
Simple mixed greens and tomato salad
2 1/2 serving(s) · 189cal, 4p, 13c, 12f
Snacks
Bell pepper strips and hummus
3/4 serving(s) · 128cal, 6p, 8c, 6f
Soy milk
1 cup(s) · 85cal, 7p, 2c, 5f
Dinner
Garlic pepper seitan
1 1/3 serving(s) · 456cal, 41p, 22c, 22f
Simple salad with tomatoes and carrots
2 1/2 serving(s) · 245cal, 10p, 18c, 8f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 6
2625cals, 237g protein, 209g net carbs, 71g fat 51g fiber per day
Breakfast
Small toasted bagel with 'butter'
1 1/2 bagel(s) · 286cal, 11p, 53c, 3f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Tofu alfredo pasta with broccoli
1 serving(s) · 442cal, 23p, 66c, 7f
Soy milk
1 3/4 cup(s) · 148cal, 12p, 4c, 8f
Simple mixed greens and tomato salad
1 serving(s) · 76cal, 2p, 5c, 5f
Dinner
Garlic pepper seitan
1 1/3 serving(s) · 456cal, 41p, 22c, 22f
Simple salad with tomatoes and carrots
2 1/2 serving(s) · 245cal, 10p, 18c, 8f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Day 7
2550cals, 245g protein, 208g net carbs, 65g fat 39g fiber per day
Breakfast
Small toasted bagel with 'butter'
1 1/2 bagel(s) · 286cal, 11p, 53c, 3f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Tofu alfredo pasta with broccoli
1 serving(s) · 442cal, 23p, 66c, 7f
Soy milk
1 3/4 cup(s) · 148cal, 12p, 4c, 8f
Simple mixed greens and tomato salad
1 serving(s) · 76cal, 2p, 5c, 5f
Protein Supplement
Protein shake
5 1/2 scoop · 600cal, 133p, 5c, 3f
Grocery List (47 items)
Beverages
Almond milk, unsweetened
2 1/2 cup
Protein powder
38 1/2 scoop (1/3 cup ea)
Water
2 3/4 gallon
Breakfast Cereals
Flavored instant oatmeal
6 packet
Other
Soy milk, unsweetened
7 3/4 cup(s)
Italian seasoning
1 tbsp
Coleslaw mix
2 cup
Vegan ranch
6 tbsp
Vegan breakfast sausage patties
2 patties
Dairy-free cream cheese
3 tbsp
Mixed greens
10 1/2 cup
Vegan butter
1 1/2 tbsp
Vegan cheese, block
4 1" cube
Vegan sausage
2 sausage
33 more items
Checks off as you shop and updates when you swap a meal.
Recipes
snack prep - 3 days
1. Instant oatmeal with almond milk
241cal, 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.
dinner prep - 1 days
1. Simple seitan
365cal, 45p, 20c, 11f (per meal)
2. Sauteed garlic & herb tomatoes
318cal, 4p, 13c, 26f (per meal)
1 1/4 dash, ground (0g)
2 tbsp (28mL)
1 1/4 pint, cherry tomatoes (373g)
2 tsp (7g)
5 dash (4g)
1 1/4 clove(s) (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.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
658cal, 51p, 52c, 17f (per meal)
1 tsp (5mL)
2 cup (180g)
4 tbsp (68g)
8 leaf inner (48g)
1/2 lbs (227g)
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.
protein prep - 7 days
1. Protein shake
600cal, 133p, 5c, 3f (per meal)
breakfast prep - 3 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.
dinner prep - 2 days
1. Buffalo tofu with vegan ranch
506cal, 23p, 9c, 42f (per meal)
1 1/2 tbsp (23mL)
1/2 cup (119mL)
6 tbsp (90mL)
1 1/3 lbs (595g)
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
174cal, 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
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. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
1 dash, ground (0g)
1 1/2 tbsp (23mL)
1 pint, cherry tomatoes (298g)
1/2 tbsp (5g)
4 dash (3g)
1 clove(s) (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
109cal, 2p, 24c, 0f (per meal)
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
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
snack prep - 2 days
1. Bell pepper strips and hummus
128cal, 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.
dinner prep - 1 days
1. Southwest potato & lentil skillet
565cal, 22p, 68c, 16f (per meal)
1 tbsp (15mL)
1 tsp (2g)
1/2 cup(s) (119mL)
1/3 cup (64g)
4 tbsp (65g)
2 pepper(s) (28g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
1 large (164g)
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
147cal, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 hearts (375g)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
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.
breakfast prep - 2 days
1. Small toasted bagel with vegan cream cheese
261cal, 8p, 39c, 7f (per meal)
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Vegan breakfast sausage patties
83cal, 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
494cal, 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
189cal, 4p, 13c, 12f (per meal)
7 1/2 cup (225g)
1 1/4 cup cherry tomatoes (186g)
1/2 cup (113mL)
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.
dinner prep - 2 days
1. Garlic pepper seitan
456cal, 41p, 22c, 22f (per meal)
2 2/3 tbsp (40mL)
1/3 cup, chopped (53g)
2 2/3 tbsp, chopped (25g)
1/3 tsp, ground (1g)
4 tsp (20mL)
1 1/3 dash (1g)
3 1/3 clove(s) (10g)
2/3 lbs (302g)
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
245cal, 10p, 18c, 8f (per meal)
1/4 cup (56mL)
2 1/2 hearts (1250g)
2 1/2 medium whole (2-3/5" dia) (308g)
1 1/4 medium (76g)
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.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
442cal, 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
76cal, 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.
breakfast prep - 2 days
1. Small toasted bagel with 'butter'
286cal, 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.
snack prep - 2 days
1. Vegan cheese
182cal, 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
108cal, 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
536cal, 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
92cal, 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.
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