3000 calorie high protein vegan meal plan
In just a few clicks, generate your own 3000 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 (3025cal, 242g protein, 207g net carbs, 111g fat, 55g fiber per day) cannot be customized.
Day 1
3050cal, 249g protein, 290g net carbs, 82g fat, 39g fiber
1 serving(s) (346cal, 34p, 10c, 18f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2 sub(s) (936cal, 56p, 108c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 packet(s) (165cal, 4p, 29c, 2f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2/3 serving(s) (473cal, 15p, 62c, 15f)
3 roll (231cal, 8p, 40c, 4f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2950cal, 254g protein, 222g net carbs, 94g fat, 49g fiber
1 serving(s) (346cal, 34p, 10c, 18f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2 1/2 serving(s) (830cal, 62p, 38c, 37f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 packet(s) (165cal, 4p, 29c, 2f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2/3 serving(s) (473cal, 15p, 62c, 15f)
3 roll (231cal, 8p, 40c, 4f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
3025cal, 261g protein, 121g net carbs, 139g fat, 64g fiber
1 serving(s) (346cal, 34p, 10c, 18f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
2 1/2 serving(s) (830cal, 62p, 38c, 37f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 packet(s) (241cal, 7p, 33c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 serving(s) (471cal, 10p, 18c, 31f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
3025cal, 225g protein, 153g net carbs, 144g fat, 53g fiber
1 container(s) (242cal, 10p, 17c, 13f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 sandwich(es) (884cal, 47p, 68c, 42f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 packet(s) (241cal, 7p, 33c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
2 serving(s) (471cal, 10p, 18c, 31f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
3025cal, 226g protein, 265g net carbs, 100g fat, 41g fiber
1 container(s) (242cal, 10p, 17c, 13f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 sandwich(es) (884cal, 47p, 68c, 42f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 packet(s) (241cal, 7p, 33c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
3025cal, 241g protein, 199g net carbs, 110g fat, 70g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 cup(s) (144cal, 3p, 13c, 2f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (232cal, 7p, 12c, 14f)
2 serving(s) (347cal, 24p, 51c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
3025cal, 241g protein, 199g net carbs, 110g fat, 70g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 cup(s) (127cal, 11p, 3c, 7f)
2 cup(s) (144cal, 3p, 13c, 2f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
8 oz (342cal, 18p, 5c, 28f)
2 serving(s) (232cal, 7p, 12c, 14f)
2 serving(s) (347cal, 24p, 51c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3f)
Grocery List (51 items)
Baked Products
Roll
6 pan, dinner, or small roll (2" square, 2" high) (168g)
Naan bread
1 piece (90g)
Bread
2/3 lbs (320g)
Cereal Grains and Pasta
Uncooked dry pasta
2/3 lbs (304g)
Quinoa, uncooked
1 cup (170g)
Fruits and Fruit Juices
Lemon juice
1/2 cup (115mL)
Lime juice
5 tsp (25mL)
Avocados
2 1/2 avocado(s) (503g)
Raspberries
18 1/2 oz (522g)
Vegetables and Vegetable Products
Onion
2 2/3 medium (2-1/2" dia) (297g)
Fresh spinach
1 1/3 cup(s) (40g)
Tomatoes
9 medium whole (2-3/5" dia) (1093g)
Garlic
4 2/3 clove(s) (14g)
Fresh cilantro
5 tbsp, chopped (15g)
Carrots
6 2/3 large (480g)
Zucchini
2 large (646g)
Brussels sprouts
1 lbs (454g)
Fats and Oils
Oil
1/4 lbs (128mL)
Salad dressing
12 3/4 tbsp (191mL)
Vegan mayonnaise
2 tbsp (30g)
Olive oil
2 tbsp (30mL)
Legumes and Legume Products
Hummus
1/4 lbs (95g)
Peanut butter
1/4 lbs (128g)
Soy sauce
1/4 lbs (85mL)
Vegetarian burger crumbles
1 1/4 lbs (567g)
Firm tofu
2 1/2 lbs (1126g)
Roasted peanuts
6 tbsp (55g)
Tempeh
1/2 lbs (227g)
Lentils, raw
1 cup (192g)
Beverages
Water
2 3/4 gallon (10406mL)
Protein powder
2 1/2 lbs (1097g)
Almond milk, unsweetened
1/2 gallon (1980mL)
Snacks
Rice cakes, any flavor
1 1/2 cakes (14g)
Small granola bar
2 bar (50g)
Other
Ice cubes
3/4 cup (105g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Nutritional yeast
1/4 oz (6g)
Sub roll(s)
2 roll(s) (170g)
Mixed greens
3 package (5.5 oz) (496g)
Soy milk, unsweetened
6 cup (1440mL)
Vegan cheese, sliced
4 slice(s) (80g)
Almond yogurt, flavored
4 container (600g)
Cacao nibs
2 tsp (7g)
Breakfast Cereals
Flavored instant oatmeal
5 packet (215g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (354g)
Spices and Herbs
Crushed red pepper
1/4 tbsp (2g)
Fresh basil
2 cup leaves, whole (48g)
Salt
1/4 tbsp (5g)
Black pepper
1/3 tsp, ground (1g)
Nut and Seed Products
Sunflower kernels
1/4 lbs (99g)
dinner prep - 2 days
1. Spinach & hummus pasta
475 cals, 15p, 62c, 15f (per meal)
1/3 lbs (152g)
2 tsp (10mL)
2/3 small (47g)
1 1/3 cup(s) (40g)
2/3 medium whole (2-3/5" dia) (82g)
4 tsp (20mL)
1 1/3 clove(s) (4g)
1/4 lbs (95g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to directions on package.
2
Heat oil in a large skillet over medium heat and cook onions for about 5 minutes.
3
Add in garlic, spinach, lemon juice and tomatoes and stir, cooking for about 3 minutes.
4
Add in hummus and mix well. Add a splash of water if needed.
5
Mix in pasta and season with salt/pepper to taste. Serve.
3. Dinner roll
230 cals, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
protein prep - 7 days
1. Protein shake
545 cals, 121p, 5c, 3f (per meal)
breakfast prep - 3 days
1. Peanut butter chocolate almond milk protein shake
345 cals, 34p, 10c, 18f (per meal)
4 tbsp (35g)
1 tsp (5g)
2 cup (480mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in the blender.
2
Mix until well-combined.
3
Serve cold.
2. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
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. Cherry tomatoes
30 cals, 1p, 4c, 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. Vegan meatball sub
935 cals, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Carrot & grounds stir fry
830 cals, 62p, 38c, 37f (per meal)
5 tbsp, chopped (15g)
1/4 cup (50mL)
5 tsp (25mL)
1 tsp (1g)
1/4 cup (50mL)
5 tbsp (75mL)
1 2/3 large (250g)
3 1/3 clove(s) (10g)
1 1/4 lbs (567g)
6 2/3 large (480g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple mixed greens and tomato salad
75 cals, 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.
snack prep - 3 days
1. Instant oatmeal with almond milk
240 cals, 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 - 2 days
1. Zoodles with avocado sauce
470 cals, 10p, 18c, 31f (per meal)
2/3 cup(s) (158mL)
6 tbsp (90mL)
20 cherry tomatoes (340g)
2 cup leaves, whole (48g)
2 large (646g)
2 avocado(s) (402g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Using a spiralizer or peeler, create the zucchini noodles.
2
Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
3
In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
4
Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
lunch prep - 2 days
1. Basic tofu sandwich
885 cals, 47p, 68c, 42f (per meal)
4 slice(s) (336g)
4 slice(s) (128g)
2 oz (57g)
4 slice, medium (1/4" thick) (80g)
2 slice(s) (40g)
1 tbsp (15g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add tofu and cook both sides until browned.
2
Season tofu with whichever spices you prefer.
3
Assemble the sandwich by using the bread, vegan mayo, tofu, and the veggies. Feel free to add any low-calorie veggies or condiments.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Pumped up almond yogurt
240 cals, 10p, 17c, 13f (per meal)
1 container (150g)
1 tbsp (6g)
8 raspberries (15g)
1 tsp (3g)
1
Mix almond yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
680 cals, 23p, 126c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
2. Raspberries
145 cals, 3p, 13c, 2f (per meal)
4 cup (492g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens and tomato salad
75 cals, 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.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
snack prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
dinner 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
345 cals, 24p, 51c, 1f (per meal)
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. Roasted brussels sprouts
230 cals, 7p, 12c, 14f (per meal)
1 lbs (454g)
2 tbsp (30mL)
4 dash (3g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.