2900 calorie high protein vegan meal plan
In just a few clicks, generate your own 2900 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 (2850cals, 246g protein, 196g net carbs, 97g fat 55g fiber per day) cannot be customized.
Day 1
2750cals, 251g protein, 138g net carbs, 112g fat 48g fiber per day
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container (136cal, 6p, 20c, 4f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2875cals, 277g protein, 119g net carbs, 122g fat 47g fiber per day
1 1/2 serving(s) (315cal, 43p, 8c, 12f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
3/8 cup(s) (291cal, 6p, 3c, 27f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container (136cal, 6p, 20c, 4f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
4 skewers (466cal, 38p, 11c, 28f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2800cals, 226g protein, 219g net carbs, 89g fat 55g fiber per day
1 1/4 serving(s) (280cal, 21p, 31c, 6f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 bagel(s) (698cal, 37p, 63c, 25f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
1 1/2 serving(s) (685cal, 27p, 55c, 33f)
1 serving(s) (76cal, 2p, 5c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2875cals, 235g protein, 218g net carbs, 88g fat 66g fiber per day
1 1/4 serving(s) (280cal, 21p, 31c, 6f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
2 can(s) (494cal, 36p, 46c, 14f)
1 apple(s) (310cal, 8p, 26c, 17f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
2 serving(s) (746cal, 31p, 66c, 26f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2925cals, 243g protein, 244g net carbs, 76g fat 73g fiber per day
1/2 serving(s) (251cal, 17p, 31c, 5f)
4 links (150cal, 18p, 4c, 6f)
2 burrito(s) (596cal, 20p, 72c, 17f)
1 bar (245cal, 20p, 26c, 5f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 1/4 cup(s) (106cal, 9p, 3c, 6f)
2 serving(s) (746cal, 31p, 66c, 26f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2900cals, 245g protein, 218g net carbs, 96g fat 48g fiber per day
1/2 serving(s) (251cal, 17p, 31c, 5f)
4 links (150cal, 18p, 4c, 6f)
3 taco(s) (630cal, 27p, 44c, 36f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 1/2 serving(s) (712cal, 52p, 86c, 12f)
1 serving(s) (85cal, 3p, 9c, 3f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2900cals, 245g protein, 218g net carbs, 96g fat 48g fiber per day
1/2 serving(s) (251cal, 17p, 31c, 5f)
4 links (150cal, 18p, 4c, 6f)
3 taco(s) (630cal, 27p, 44c, 36f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 1/2 serving(s) (712cal, 52p, 86c, 12f)
1 serving(s) (85cal, 3p, 9c, 3f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3ff)
Grocery List (63 items)
Other
Soy milk yogurt
2 container(s) (301g)
Coleslaw mix
1 2/3 package (14 oz) (653g)
Soy milk, unsweetened
6 1/2 cup(s) (mL)
Curry paste
1/2 tbsp (8g)
Skewer(s)
4 skewer(s) (4g)
Vegan chik'n strips
18 oz (506g)
Sesame oil
5 tsp (25mL)
Mixed greens
4 package (5.5 oz) (598g)
Vegan breakfast sausage links
12 links (270g)
Protein bar (20g protein)
1 bar (50g)
Vegan cheese, shredded
1/3 cup (37g)
Sriracha chili sauce
1/2 tbsp (8g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (74g)
Walnuts
13 1/4 tbsp, shelled (83g)
Coconut milk, canned
1/2 can (203mL)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Peach
6 medium (2-2/3" dia) (900g)
Lime juice
1 tbsp (15mL)
Avocados
1 1/2 avocado(s) (302g)
Banana
3 1/2 medium (7" to 7-7/8" long) (413g)
Lemon juice
1 tsp (5mL)
Beverages
Protein powder
40 3/4 scoop (1/3 cup ea) (1263g)
Almond milk, unsweetened
1/3 gallon (1291mL)
Water
2 2/3 gallon (10291mL)
Vegetables and Vegetable Products
Garlic
5 clove(s) (15g)
Fresh ginger
1/2 oz (14g)
Raw celery
3 1/3 stalk, medium (7-1/2" - 8" long) (133g)
Onion
2 1/4 large (338g)
Tomatoes
2 medium whole (2-3/5" dia) (231g)
Bell pepper
4 large (626g)
Fresh spinach
1/2 lbs (227g)
Tomato paste
4 tbsp (64g)
Carrots
5 small (5-1/2" long) (250g)
Cucumber
2/3 cucumber (8-1/4") (201g)
Fats and Oils
Oil
2 1/4 oz (69mL)
Salad dressing
18 1/2 tbsp (278mL)
Vegan mayonnaise
4 tbsp (60g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Salsa
1/3 cup (87g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
10 tbsp (120g)
Peanut butter
1/2 cup (117g)
Chickpeas, canned
2 1/4 can (1008g)
Black beans
1/3 can(s) (146g)
Firm tofu
14 oz (397g)
Soy sauce
5 tbsp (78mL)
Spices and Herbs
Salt
1/2 dash (0g)
Onion powder
1 dash (0g)
Ground cumin
1/2 oz (14g)
Turmeric, ground
1 dash (0g)
Curry powder
1/2 tbsp (3g)
Paprika
4 tsp (9g)
Cinnamon
1/2 tbsp (4g)
Chili powder
1 tsp (3g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Corn tortillas
6 tortilla, medium (approx 6" dia) (156g)
Breakfast Cereals
Breakfast cereal
2 1/2 serving (75g)
Flavored instant oatmeal
3 packet (129g)
Oatmeal, old-fashioned oats, rolled oats
3/4 cup (61g)
Sweets
Maple syrup
1 tbsp (15mL)
Cereal Grains and Pasta
Brown rice
1 cup (178g)
snack prep - 2 days
breakfast prep - 2 days
1. Protein shake (almond milk)
315cal, 43p, 8c, 12f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
lunch prep - 2 days
1. Crack slaw with tempeh
633cal, 43p, 24c, 32f (per meal)
1 1/2 clove (5g)
1 tbsp (15mL)
1 1/2 tbsp (18g)
1/2 tbsp (8mL)
3 cup (270g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
protein prep - 7 days
1. Protein shake
545cal, 121p, 5c, 3f (per meal)
dinner prep - 1 days
1. Curried lentils
362cal, 14p, 30c, 19f (per meal)
1/2 tbsp (8g)
6 tbsp (90mL)
1/2 dash (0g)
1/2 cup(s) (119mL)
4 tbsp (48g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
dinner prep - 1 days
1. Chik'n satay with peanut sauce
466cal, 38p, 11c, 28f (per meal)
2/3 inch (2.5cm) cube (3g)
4 skewer(s) (4g)
1/3 lbs (151g)
2 tsp (10mL)
1 tbsp (15mL)
4 tsp (21g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
lunch prep - 1 days
1. Tempeh bacon & avocado bagel sandwich
698cal, 37p, 63c, 25f (per meal)
4 oz (113g)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
breakfast prep - 2 days
1. Breakfast cereal with protein almond milk
280cal, 21p, 31c, 6f (per meal)
5/8 scoop (1/3 cup ea) (19g)
1 1/4 serving (38g)
10 tbsp (150mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. 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
snack 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 - 1 days
1. Ginger coconut chickpea soup
685cal, 27p, 55c, 33f (per meal)
1/4 slices (1" dia) (1g)
1 dash (0g)
1/2 tbsp (3g)
1/4 can (113mL)
6 tbsp (72g)
1 1/4 cup(s) (296mL)
1/2 tbsp (8mL)
1/4 large (38g)
1 clove(s) (3g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Spanish chickpeas
746cal, 31p, 66c, 26f (per meal)
2 large (328g)
2 tbsp (12g)
4 tsp (9g)
2 tbsp (30mL)
2 cup(s) (474mL)
1/2 lbs (227g)
2 can (896g)
4 tbsp (64g)
2 large (300g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Apple & peanut butter
310cal, 8p, 26c, 17f (per meal)
1
Slice an apple and spread peanut butter evenly over each slice.
breakfast prep - 3 days
1. Cinnamon banana almond protein oats
251cal, 17p, 31c, 5f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 scoop (1/3 cup ea) (16g)
6 tbsp (90mL)
4 tbsp (20g)
1 tsp (5mL)
4 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a microwave-safe bowl, mix together the oats, protein powder, cinnamon, maple syrup, and almond milk.
2
Microwave for about 1-1.5 minutes.
3
Top with banana slices.
4
Serve.
2. Vegan breakfast sausage links
150cal, 18p, 4c, 6f (per meal)
12 links (270g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions. Serve.
lunch prep - 1 days
1. Quick brownbag burritos
596cal, 20p, 72c, 17f (per meal)
1/3 cup (37g)
1 tsp (3g)
1 tsp (2g)
1/3 cup (87g)
1/3 can(s) (146g)
2 tortilla (approx 7-8" dia) (98g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse beans in cold water, drain well.
2
Combine beans, salsa, cumin and chili powder in large pan. Cook over medium-high heat for about ten minutes, mashing beans slightly with back of wooden spoon. Stir occasionally, adding a little water if mixture looks too dry.
3
Spoon bean mixture into tortillas. Top with cheese.
4
Fold each tortilla into an envelope shape, ensuring both ends are tucked in.
5
Eat warm or wrap in plastic to take for lunch.
6
Meal Prep Note: For bulk cooking, individually wrap and freeze. Reheat in microwave when ready.
lunch prep - 2 days
1. Vegan sriracha ginger tofu tacos
631cal, 27p, 44c, 36f (per meal)
14 oz (397g)
4 tbsp (60g)
1 clove(s) (3g)
2 inch (2.5cm) cube (10g)
1/2 tbsp (8g)
2 tbsp (32g)
1 tbsp (15mL)
1 tbsp (15mL)
6 tortilla, medium (approx 6" dia) (156g)
2 tbsp (30mL)
4 oz (113g)
1
Make sauce by whisking together the garlic, ginger, sriracha, soy sauce peanut butter, water, and some salt in a small bowl. Set aside.
2
Heat sesame oil in a large skillet over medium heat. Add tofu and cook until browned, 3-5 minutes. Pour the sauce in and cook 2-3 minutes until it gets crispy in places.
3
Make slaw by mixing together coleslaw mix, vegan mayonnaise, and some salt and pepper. Toss.
4
Top tortillas with tofu and slaw. Serve.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Chik'n stir fry
712cal, 52p, 86c, 12f (per meal)
2 1/2 medium (298g)
3/4 lbs (354g)
5 small (5-1/2" long) (250g)
4 tbsp (62mL)
2 cup(s) (444mL)
1 cup (178g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
2/3 cucumber (8-1/4") (201g)
2/3 medium whole (2-3/5" dia) (82g)
2/3 package (5.5 oz) (103g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
snack prep - 2 days
1. 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.
