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 (2675cals, 241g protein, 163g net carbs, 94g fat 54g fiber per day) cannot be customized.
Day 1
2600cals, 238g protein, 177g net carbs, 82g fat 49g fiber per day
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
2775cals, 227g protein, 214g net carbs, 85g fat 59g fiber per day
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
2650cals, 226g protein, 158g net carbs, 104g fat 44g fiber per day
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
2700cals, 237g protein, 183g net carbs, 84g fat 64g fiber per day
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
2700cals, 255g protein, 132g net carbs, 104g fat 55g fiber per day
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
2650cals, 242g protein, 123g net carbs, 106g fat 57g fiber per day
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
2725cals, 259g protein, 157g net carbs, 96g fat 51g fiber per day
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, 3ff)
Grocery List (56 items)
Other
Soy milk, unsweetened
1/2 gallon (1920mL)
Meatless chik'n tenders
9 1/3 pieces (238g)
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)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Fruits and Fruit Juices
Blueberries
3 1/2 cup (518g)
Apples
2 medium (3" dia) (364g)
Lemon juice
1 tsp (5mL)
Avocados
1 avocado(s) (201g)
Nectarine
4 medium (2-1/2" dia) (568g)
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, shelled
1 cup (123g)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (418g)
Garlic
2 1/3 clove(s) (7g)
Kale leaves
1 1/2 cup, chopped (60g)
Fresh parsley
2 1/4 sprigs (2g)
Onion
1 1/3 medium (2-1/2" dia) (145g)
Ketchup
6 1/3 tbsp (108g)
Canned whole tomatoes
2/3 cup (160g)
Edamame, frozen, shelled
2 1/2 cup (295g)
Beets, precooked (canned or refrigerated)
2 beet(s) (100g)
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)
Fats and Oils
Oil
4 oz (118mL)
Balsamic vinaigrette
1 tbsp (15mL)
Salad dressing
13 tbsp (195mL)
Soups, Sauces, and Gravies
Vegetable broth
3 cup(s) (mL)
Apple cider vinegar
3/4 tbsp (1mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Barbecue sauce
2 tbsp (34g)
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)
Spices and Herbs
Balsamic vinegar
3/4 tbsp (11mL)
Black pepper
3/4 dash, ground (0g)
Salt
1/3 tsp (2g)
Ground cumin
3 g (3g)
Chili powder
2 tsp (5g)
Turmeric, ground
4 dash (2g)
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)
snack 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. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
breakfast prep - 3 days
2. Cherry tomatoes
21cal, 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.
lunch prep - 1 days
1. Chickpea & kale soup
273cal, 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.
protein prep - 7 days
1. Protein shake
600cal, 133p, 5c, 3f (per meal)
dinner prep - 1 days
1. Crispy chik'n tenders
533cal, 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
350cal, 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!
dinner prep - 1 days
1. Lentil chili
580cal, 25p, 73c, 12f (per meal)
1 cup(s) (mL)
1/3 cup (47g)
2/3 cup (160g)
2/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (2g)
2 tsp (5g)
1/3 cup (64g)
1 1/3 clove(s) (4g)
1/3 medium (2-1/2" dia) (37g)
2 tsp (10mL)
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
171cal, 9p, 12c, 7f (per meal)
1/2 cup (59g)
1 tbsp (15mL)
2 beet(s) (100g)
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
393cal, 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
109cal, 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
47cal, 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
441cal, 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.
breakfast prep - 2 days
2. Carrot sticks
27cal, 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.
lunch prep - 1 days
1. Lentil pasta
673cal, 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
28cal, 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.
lunch prep - 1 days
1. Bbq tempeh wrap
472cal, 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.
dinner prep - 2 days
1. Basic tempeh
590cal, 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
94cal, 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.
breakfast prep - 2 days
1. Chickpea scramble
280cal, 12p, 21c, 12f (per meal)
4 dash (2g)
4 dash (1g)
2 tsp (3g)
2/3 cup (20g)
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
176cal, 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
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
231cal, 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
102cal, 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
140cal, 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
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. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
3. Pita bread
156cal, 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.