2700 calorie high protein vegan meal plan
In just a few clicks, generate your own 2700 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 (2675cal, 241g protein, 163g net carbs, 94g fat, 54g fiber per day) cannot be customized.
Day 1
2600cal, 238g protein, 177g net carbs, 82g fat, 49g fiber
2 serving(s) (366cal, 18p, 5c, 29f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 cup(s) (95cal, 1p, 18c, 0f)
9 1/3 tender(s) (533cal, 38p, 48c, 21f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 2
2775cal, 227g protein, 214g net carbs, 85g fat, 59g fiber
2 serving(s) (366cal, 18p, 5c, 29f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 serving(s) (393cal, 16p, 26c, 18f)
2 container (271cal, 12p, 39c, 7f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 cup(s) (95cal, 1p, 18c, 0f)
1 1/3 serving(s) (580cal, 25p, 73c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 3
2650cal, 226g protein, 158g net carbs, 104g fat, 44g fiber
2 serving(s) (366cal, 18p, 5c, 29f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 serving(s) (393cal, 16p, 26c, 18f)
2 container (271cal, 12p, 39c, 7f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
8 nuggets (441cal, 24p, 41c, 18f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 4
2700cal, 237g protein, 183g net carbs, 84g fat, 64g fiber
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
8 nuggets (441cal, 24p, 41c, 18f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 apple(s) (105cal, 1p, 21c, 0f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 5
2700cal, 255g protein, 132g net carbs, 104g fat, 55g fiber
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 6
2650cal, 242g protein, 123g net carbs, 106g fat, 57g fiber
8 oz (342cal, 18p, 5c, 28f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
8 oz (590cal, 48p, 16c, 30f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 7
2725cal, 259g protein, 157g net carbs, 96g fat, 51g fiber
8 oz (342cal, 18p, 5c, 28f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
2 serving(s) (82cal, 5p, 8c, 1f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Protein shake
5 1/2 scoop per day (600cal, 133p, 5c, 3f)
Grocery List (56 items)
Vegetables and Vegetable Products
Fresh parsley
2 1/4 sprigs (2g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (418g)
Onion
1 1/3 medium (2-1/2" dia) (145g)
Ketchup
6 1/3 tbsp (108g)
Garlic
2 1/3 clove(s) (7g)
Kale leaves
1 1/2 cup, chopped (60g)
Canned whole tomatoes
2/3 cup (160g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
2 1/2 cup (295g)
Carrots
5 1/4 medium (322g)
Raw celery
3 stalk, medium (7-1/2" - 8" long) (120g)
Bell pepper
1 3/4 large (283g)
Frozen sugar snap peas
1 1/3 cup (192g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tbsp (1mL)
Vegetable broth
3 cup(s) (mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Barbecue sauce
2 tbsp (34g)
Spices and Herbs
Balsamic vinegar
3/4 tbsp (11mL)
Chili powder
2 tsp (5g)
Ground cumin
3 g (3g)
Salt
1/3 tsp (2g)
Black pepper
3/4 dash, ground (0g)
Turmeric, ground
4 dash (2g)
Legumes and Legume Products
Chickpeas, canned
2 1/4 can (1008g)
Lentils, raw
1 cup (192g)
Peanut butter
3 tbsp (48g)
Tempeh
1 1/4 lbs (567g)
Firm tofu
1 lbs (454g)
Other
Meatless chik'n tenders
9 1/3 pieces (238g)
Soy milk, unsweetened
1/2 gallon (1920mL)
Mixed greens
6 cup (185g)
Soy milk yogurt
4 container(s) (601g)
Coleslaw mix
7 cup (630g)
Vegan chik'n nuggets
16 nuggets (344g)
Lentil pasta
1/3 lbs (151g)
Protein bar (20g protein)
1 bar (50g)
Nutritional yeast
2 tsp (3g)
Vegan sausage
2 sausage (200g)
Beverages
Water
42 2/3 cup(s) (10113mL)
Protein powder
38 1/2 scoop (1/3 cup ea) (1194g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 1/2 cup (177g)
Sunflower kernels
1/2 oz (14g)
Almonds
1/2 cup, whole (72g)
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Fruits and Fruit Juices
Blueberries
3 1/2 cup (518g)
Apples
2 medium (3" dia) (364g)
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Nectarine
4 medium (2-1/2" dia) (568g)
Fats and Oils
Oil
4 oz (118mL)
Balsamic vinaigrette
1 tbsp (15mL)
Salad dressing
13 tbsp (195mL)
Cereal Grains and Pasta
Dry bulgur wheat
1/3 cup (47g)
Baked Products
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Pita bread
2 pita, small (4" dia) (56g)
dinner prep - 1 days
1. Crispy chik'n tenders
535 cals, 38p, 48c, 21f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
350 cals, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
protein prep - 7 days
1. Protein shake
600 cals, 133p, 5c, 3f (per meal)
breakfast prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 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.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
lunch prep - 1 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
dinner prep - 1 days
1. Lentil chili
580 cals, 25p, 73c, 12f (per meal)
2 tsp (10mL)
1/3 medium (2-1/2" dia) (37g)
1 1/3 clove(s) (4g)
1/3 cup (64g)
2 tsp (5g)
1 tsp (2g)
1 1/3 dash (1g)
2/3 dash, ground (0g)
2/3 cup (160g)
1/3 cup (47g)
1 cup(s) (mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Edamame slaw salad bowl
395 cals, 16p, 26c, 18f (per meal)
1/2 cup (120mL)
6 cup (540g)
4 small (5-1/2" long) (200g)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
snack prep - 3 days
1. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 1/2 cup (222g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Chik'n nuggets
440 cals, 24p, 41c, 18f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Lentil pasta
675 cals, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
breakfast prep - 2 days
1. Pistachios
375 cals, 13p, 11c, 28f (per meal)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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 peppers and onions
95 cals, 2p, 7c, 6f (per meal)
3/4 tbsp (11mL)
3/4 medium (2-1/2" dia) (83g)
1 1/2 large (246g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Bbq tempeh wrap
470 cals, 29p, 48c, 12f (per meal)
1/2 small (37g)
1/2 tsp (3mL)
1 tortilla (approx 7-8" dia) (49g)
1 cup (90g)
2 tbsp (34g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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 wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
breakfast prep - 2 days
1. Chickpea scramble
280 cals, 12p, 21c, 12f (per meal)
2 tsp (3g)
2/3 cup (20g)
4 dash (1g)
4 dash (2g)
1 tbsp (15mL)
1 can (448g)
1
Heat oil in a skillet over medium heat. Add chickpeas and mash using the back of a fork. Add turmeric, cumin, and a pinch of salt/pepper, and cook for about 4 minutes, stirring occasionally.
2
Add in a splash of water, the nutritional yeast and the greens and cook until the greens have wilted, 1-2 minutes. 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.
lunch prep - 2 days
1. Basic tofu
340 cals, 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
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
3. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. 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. 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. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
3. Pita bread
155 cals, 6p, 28c, 1f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.