7-day meal plan with recipes and a grocery list
vegan meal plan with over 30g protein
1000calories
45gprotein
90gnet carbs
40gfat
per day
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Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own vegan meal plan with over 30g protein or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.Day 1
1000cals, 50g protein, 103g net carbs, 31g fat 26g fiber per day
Day 2
950cals, 55g protein, 99g net carbs, 31g fat 14g fiber per day
Day 3
975cals, 53g protein, 56g net carbs, 51g fat 20g fiber per day
Day 4
975cals, 53g protein, 56g net carbs, 51g fat 20g fiber per day
Day 5
1025cals, 36g protein, 93g net carbs, 46g fat 25g fiber per day
Day 6
1025cals, 36g protein, 93g net carbs, 46g fat 25g fiber per day
Day 7
975cals, 32g protein, 128g net carbs, 26g fat 27g fiber per day
Grocery List (48 items)
Fruits and Fruit Juices
Peach
4 medium (2-2/3" dia)
Lime juice
2/3 fl oz
Orange
2 orange
Avocados
1 1/4 avocado(s)
Lemon juice
2 3/4 tbsp
Nectarine
2 medium (2-1/2" dia)
Raspberries
1 1/2 cup
Vegetables and Vegetable Products
Ketchup
2 1/2 tbsp
Carrots
3 1/2 medium
Onion
1 2/3 medium (2-1/2" dia)
Fresh cilantro
1 tbsp, chopped
Garlic
4 clove(s)
Romaine lettuce
2 hearts
Tomatoes
4 medium whole (2-3/5" dia)
Fresh spinach
13 cup(s)
Cucumber
1/4 cucumber (8-1/4")
Red onion
1/4 medium (2-1/2" dia)
Canned crushed tomatoes
1/2 can
Tomato paste
1/2 tbsp
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long)
28 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Chik'n nuggets
276cal, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Carrot & grounds stir fry
332cal, 25p, 15c, 15f (per meal)
1 1/3 large (96g)
4 oz (113g)
1 tbsp (15mL)
2 tsp (10mL)
1 1/3 dash (0g)
1 tsp (5mL)
2 tsp (10mL)
1/3 large (50g)
1 tbsp, chopped (3g)
2/3 clove(s) (2g)
Recipe has been scaled from original by 0.33x. 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 salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 hearts (250g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 2 days
lunch prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
2 cup(s) (60g)
3 oz (85g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
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.
dinner prep - 1 days
1. Crispy chik'n tenders
305cal, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1 clove (3g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast prep - 2 days
lunch prep - 2 days
1. Basic tofu
257cal, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. 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. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 cucumber (8-1/4") (38g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/2 small whole (2-2/5" dia) (46g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 2 days
1. Tofu spinach salad
370cal, 15p, 9c, 28f (per meal)
1/2 tbsp (6g)
2 tbsp (30mL)
4 dash (1g)
2 tbsp (30mL)
6 cherry tomatoes (102g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
2 clove(s) (6g)
1/2 package (16 oz) (227g)
3 cup(s) (90g)
1
Preheat the oven to 400°F (200°C).
2
In a small bowl, mix together the soy sauce, garlic, cumin, and half of the oil.
3
Add in the cubed tofu and mix until well-coated.
4
Optional: wrap in plastic and marinade in the refrigerator for a few hours or overnight.
5
Place some greased parchment paper onto a baking sheet. Add tofu.
6
Bake in oven for 30 minutes, flipping halfway through.
7
Assemble salad by placing the tofu, tomatoes, and avocado on a bed of spinach.
8
Top with lemon juice, sunflower kernels, remaining oil, and salt/pepper to taste.
9
Toss and serve.
10
Storage note: if meal prepping, store extra tofu in an airtight container in the fridge. Mix the dressing and store separately also in an airtight container in the fridge. Mix all elements together right before eating.
2. 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.
breakfast prep - 3 days
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Lentil & tomato pasta
316cal, 15p, 51c, 2f (per meal)
2 1/4 oz (64g)
6 tbsp (72g)
1/2 can (203g)
1/2 cup(s) (104mL)
2 dash (1g)
2 dash (1g)
3/8 tsp (2mL)
1/2 tbsp (8g)
1/2 medium (31g)
1/2 clove(s) (2g)
1/4 large (38g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Pasta with store-bought sauce
340cal, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 hearts (250g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Moroccan chickpea soup
394cal, 14p, 40c, 15f (per meal)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
1 1/2 cup(s) (mL)
1/2 tbsp (3g)
3/8 28oz can (298g)
1/4 tbsp (2g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
3/4 medium (2-1/2" dia) (83g)
3/8 can(s) (168g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over low heat. Add onions and celery and cook until softened, stirring frequently, about 10 minutes.
2
Add cumin and paprika. Stir and cook for about 1-2 minutes, until spices are fragrant.
3
Add chickpeas, tomatoes, and vegetable broth. Bring to a simmer over medium heat and cover. Simmer for about 10 minutes.
4
Add lemon juice and salt/pepper to taste. Add more water or broth if too thick. Serve.
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