2800 calorie high protein vegan meal plan
In just a few clicks, generate your own 2800 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 (2825cals, 246g protein, 229g net carbs, 82g fat 47g fiber per day) cannot be customized.
Day 1
2825cals, 231g protein, 246g net carbs, 76g fat 61g fiber per day
2 oz (148cal, 12p, 4c, 8f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 container (271cal, 12p, 39c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (805cal, 52p, 95c, 9f)
1 1/2 serving(s) (245cal, 4p, 31c, 10f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 2
2825cals, 231g protein, 246g net carbs, 76g fat 61g fiber per day
2 oz (148cal, 12p, 4c, 8f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 container (271cal, 12p, 39c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (805cal, 52p, 95c, 9f)
1 1/2 serving(s) (245cal, 4p, 31c, 10f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 3
2875cals, 276g protein, 213g net carbs, 84g fat 38g fiber per day
4 taco(s) (445cal, 25p, 52c, 11f)
7 oz (426cal, 53p, 23c, 13f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 container (271cal, 12p, 39c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 peach(es) (132cal, 3p, 24c, 1f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 4
2850cals, 270g protein, 201g net carbs, 91g fat 40g fiber per day
4 taco(s) (445cal, 25p, 52c, 11f)
7 oz (426cal, 53p, 23c, 13f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 serving(s) (359cal, 27p, 16c, 18f)
2 peach(es) (132cal, 3p, 24c, 1f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 5
2825cals, 239g protein, 259g net carbs, 73g fat 44g fiber per day
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
2 serving(s) (744cal, 41p, 98c, 16f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 6
2800cals, 239g protein, 242g net carbs, 78g fat 42g fiber per day
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/2 serving(s) (275cal, 9p, 15c, 19f)
2 serving(s) (744cal, 41p, 98c, 16f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Day 7
2775cals, 233g protein, 195g net carbs, 99g fat 46g fiber per day
1 serving(s) (554cal, 34p, 27c, 24f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
1 1/2 serving(s) (275cal, 9p, 15c, 19f)
10 tender(s) (571cal, 41p, 52c, 23f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
5 1/2 scoop (600cal, 133p, 5c, 3f)
Protein shake
5 1/2 scoop per day (600cal, 133p, 5c, 3ff)
Grocery List (50 items)
Vegetables and Vegetable Products
Tomatoes
19 medium whole (2-3/5" dia) (2361g)
Mushrooms
1 cup, chopped (70g)
Raw celery
1/3 bunch (171g)
Fresh green beans
1/2 cup 1/2" pieces (50g)
Red bell pepper
1/2 cup, chopped (75g)
Green pepper
1/2 cup, chopped (75g)
Onion
1/2 medium (2-1/2" dia) (55g)
Fresh spinach
4 cup(s) (120g)
Kale leaves
1 cup, chopped (40g)
Ketchup
2 1/2 tbsp (43g)
Other
Soy milk yogurt
6 container(s) (902g)
Mixed greens
15 1/2 cup (465g)
Nutritional yeast
2 tsp (3g)
Snow peas
1/2 cup (43g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Meatless chik'n tenders
10 pieces (255g)
Nut and Seed Products
Roasted cashews
1 1/2 cup, halves and whole (188g)
Mixed nuts
1/3 cup (45g)
Snacks
Small granola bar
4 bar (100g)
Tortilla chips
3 oz (85g)
Large granola bar
6 bar (222g)
Fats and Oils
Oil
2 2/3 tbsp (40mL)
Salad dressing
1 cup (270mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Extra firm tofu
1 1/3 lbs (586g)
Dry white beans
1/2 cup (101g)
Dry kidney beans
1/2 cup (92g)
Lentils, raw
1 cup (192g)
Peanut butter
1/4 cup (72g)
Refried beans
1/2 cup (121g)
Fruits and Fruit Juices
Nectarine
2 medium (2-1/2" dia) (284g)
Avocados
1 1/2 avocado(s) (302g)
Peach
7 medium (2-2/3" dia) (1050g)
Raisins
1 1/2 miniature box (.5 oz) (21g)
Lemon juice
1/2 tsp (3mL)
Beverages
Water
48 cup(s) (11376mL)
Protein powder
38 1/2 scoop (1/3 cup ea) (1194g)
Spices and Herbs
Chili powder
3 tbsp (24g)
Garlic powder
1/4 tbsp (2g)
Onion powder
2 1/2 tsp (6g)
Black pepper
1/4 tbsp, ground (2g)
Salt
1 tsp (5g)
Turmeric, ground
2 dash (1g)
Taco seasoning mix
1 tbsp (9g)
Soups, Sauces, and Gravies
Salsa
5/6 jar (378g)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Cereal Grains and Pasta
Seitan
1 1/4 lbs (567g)
Baked Products
Corn tortillas
8 tortilla, medium (approx 6" dia) (208g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 3/4 pouch (~5.6 oz) (279g)
snack prep - 3 days
2. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
lunch prep - 2 days
1. Basic tempeh
148cal, 12p, 4c, 8f (per meal)
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. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
protein prep - 7 days
1. Protein shake
600cal, 133p, 5c, 3f (per meal)
dinner prep - 2 days
1. Vegan chunky chili
805cal, 52p, 95c, 9f (per meal)
3/4 cup (189g)
3 tbsp (24g)
2 dash (1g)
1 cup, chopped (70g)
1/2 cup (101g)
1/2 cup (92g)
4 dash (1g)
1/2 cup chopped (51g)
1/2 cup 1/2" pieces (50g)
1/2 cup (96g)
1/2 cup, chopped (75g)
1/2 cup, chopped (75g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1/2 medium (2-1/2" dia) (55g)
6 cup(s) (1422mL)
6 cup, chopped (1080g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
2. Chips and salsa
245cal, 4p, 31c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
lunch prep - 2 days
1. Simple seitan
426cal, 53p, 24c, 13f (per meal)
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.
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.
breakfast prep - 2 days
1. Tofu breakfast tacos with salsa
445cal, 25p, 52c, 11f (per meal)
1/2 cup (130g)
8 tortilla, medium (approx 6" dia) (208g)
2 dash (1g)
2 tsp (5g)
14 oz (397g)
4 dash (2g)
1
Place drained tofu on a plate. Place another plate on top of it and put about 1 pound of weight on it (book, cans, etc) for about 20 minutes to help the liquid drain out. Pour away excess liquid.
2
In a bowl, crumble the tofu and sprinkle with the turmeric, onion powder, and garlic powder. Toss until coated.
3
Heat a large skillet over medium heat. Once hot, add the tofu mixture and mix. Stir frequently to prevent sticking. Cook until tofu is browned and crisp- about 5 minutes.
4
Serve on warm tortillas and top with salsa.
5
To store: Store any extra cooked tofu in an airtight container in the fridge. Should last about 3 days. Reheat on stovetop or by microwaving.
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
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.
breakfast prep - 3 days
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
618cal, 45p, 58c, 17f (per meal)
5 can (~19 oz) (2630g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Rice pilaf with meatless meatballs
744cal, 41p, 98c, 16f (per meal)
1/2 cup (43g)
12 cherry tomatoes (204g)
12 meatball(s) (360g)
1 box (8 oz) (226g)
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
snack prep - 2 days
1. Ants on a log
275cal, 9p, 15c, 19f (per meal)
2 1/4 tbsp (36g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
3/4 miniature box (.5 oz) (11g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut the celery stalks in half. Spread with peanut butter. Sprinkle with raisins.
dinner prep - 1 days
1. Crispy chik'n tenders
571cal, 41p, 52c, 23f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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 - 1 days
1. Tempeh taco salad bowl
554cal, 34p, 27c, 24f (per meal)
1/2 tsp (3mL)
1/2 cup (121g)
3 tbsp (54g)
1/2 cup (15g)
1/2 avocado(s) (101g)
1 tbsp (9g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. Flavored rice mix
191cal, 6p, 39c, 1f (per meal)
1/3 pouch (~5.6 oz) (53g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.