vegan meal plan with over 30g protein
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.
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 (1000cal, 51g protein, 79g net carbs, 43g fat, 20g fiber per day) cannot be customized.
Day 1
975cal, 69g protein, 69g net carbs, 41g fat, 13g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sub(s) (261cal, 16p, 30c, 8f)
1 cup(s) (85cal, 7p, 2c, 5f)
1/4 cucumber (15cal, 1p, 3c, 0f)
Day 2
1000cal, 59g protein, 76g net carbs, 42g fat, 18g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (223cal, 10p, 31c, 4f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 3
1025cal, 55g protein, 69g net carbs, 49g fat, 20g fiber
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 cup(s) (85cal, 7p, 2c, 5f)
Day 4
1025cal, 55g protein, 69g net carbs, 49g fat, 20g fiber
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 cup(s) (85cal, 7p, 2c, 5f)
Day 5
975cal, 39g protein, 106g net carbs, 34g fat, 21g fiber
1/2 sandwich(es) (227cal, 10p, 33c, 5f)
1 serving(s) (163cal, 3p, 21c, 6f)
1 serving(s) (284cal, 18p, 40c, 2f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 6
975cal, 45g protein, 114g net carbs, 27g fat, 24g fiber
1/2 sandwich(es) (227cal, 10p, 33c, 5f)
1 serving(s) (163cal, 3p, 21c, 6f)
1 serving(s) (284cal, 18p, 40c, 2f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
1000cal, 33g protein, 51g net carbs, 62g fat, 24g fiber
1 serving(s) (235cal, 5p, 9c, 16f)
1 slice(s) (126cal, 4p, 13c, 6f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
2/3 cup(s) (68cal, 3p, 3c, 5f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
Grocery List (50 items)
Snacks
High-protein granola bar
2 bar (80g)
Tortilla chips
2 oz (57g)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (438g)
Onion
3/4 medium (2-1/2" dia) (86g)
Garlic
4 3/4 clove(s) (14g)
Green pepper
1/4 large (48g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Bell pepper
1/4 small (19g)
Red bell pepper
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (35g)
Kale leaves
1 lbs (407g)
Cauliflower
2 head small (4" dia.) (530g)
Fresh ginger
1 slices (1" dia) (2g)
Frozen mixed veggies
1 1/2 cup (203g)
Zucchini
1/2 large (162g)
Cabbage
1/4 head, small (about 4-1/2" dia) (179g)
Other
Snow peas
4 cup (340g)
Soy milk, unsweetened
5 cup (1200mL)
Sub roll(s)
1/2 roll(s) (43g)
Vegan cheese, sliced
1/2 slice(s) (10g)
Mixed greens
15 cup (450g)
Nutritional yeast
1 oz (34g)
Italian seasoning
2 dash (1g)
Fats and Oils
Olive oil
2 oz (65mL)
Oil
3/4 oz (19mL)
Salad dressing
1 cup (225mL)
Ranch dressing
1 tbsp (15mL)
Cereal Grains and Pasta
Seitan
9 1/2 oz (269g)
Long-grain white rice
4 tsp (15g)
Spices and Herbs
Black pepper
4 dash, ground (1g)
Salt
1 tbsp (17g)
Fresh basil
1/2 cup leaves, whole (12g)
Beverages
Water
5 tbsp (77mL)
Almond milk, unsweetened
2/3 cup(s) (161mL)
Nut and Seed Products
Coconut milk, canned
1 tbsp (14mL)
Sunflower kernels
1 1/2 oz (43g)
Sesame seeds
1 tbsp (9g)
Legumes and Legume Products
Dry kidney beans
1 1/3 oz (38g)
Extra firm tofu
1 lbs (454g)
Soy sauce
1/2 cup (120mL)
Tempeh
2 oz (57g)
Lentils, raw
1/2 cup (96g)
Hummus
5 tbsp (75g)
Roasted peanuts
2 tbsp (18g)
Soups, Sauces, and Gravies
Barbecue sauce
3/4 cup (215g)
Salsa
1/2 cup (130g)
Vegetable broth
2 cup(s) (mL)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bread
3 slice (96g)
Fruits and Fruit Juices
Lemon juice
1 1/2 tbsp (23mL)
Avocados
1/2 avocado(s) (101g)
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 1/2 clove(s) (8g)
2 tbsp, chopped (19g)
1/2 lbs (227g)
2 dash, ground (1g)
1 tbsp (15mL)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Snow peas
50 cals, 4p, 4c, 0f (per meal)
4 cup (340g)
1
Eat raw or bring a medium saucepan of water to boil. Add snow peas and cook for 30-60 seconds. Drain, season with some salt, and serve.
dinner prep - 1 days
1. Seitan philly vegan cheesesteak
260 cals, 16p, 30c, 8f (per meal)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
1/2 slice(s) (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Belizean rice and beans
225 cals, 10p, 31c, 4f (per meal)
1/4 clove(s) (1g)
1/8 medium (2-1/2" dia) (5g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (5g)
1/8 tsp (0mL)
1/3 dash (0g)
1/6 dash, ground (0g)
4 tsp (15g)
1 tbsp (15mL)
1/8 cup(s) (15mL)
1 1/3 oz (38g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Place kidney beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.
2
Transfer beans to a stockpot and add enough water to cover; bring to a boil. Add garlic to beans, reduce heat to low, and simmer until beans are tender, about 1 hour. Mix onion, red bell pepper, vegetable oil, salt, and black pepper into beans.
3
Cook and stir rice in a saucepan over low heat until toasted and fragrant, about 3 minutes. Add coconut milk, water, and kidney beans; bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 30 to 40 minutes.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (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.
breakfast prep - 3 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
dinner prep - 2 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
3. 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.
lunch prep - 2 days
1. Baked tofu
225 cals, 22p, 5c, 12f (per meal)
1 lbs (454g)
1 slices (1" dia) (2g)
1 tbsp (9g)
1/2 cup (120mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Barbeque tempeh sandwiches
225 cals, 10p, 33c, 5f (per meal)
4 tbsp (72g)
2 oz (57g)
1/4 tbsp (4mL)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
1 roll (3-1/2" dia) (57g)
1/4 medium (30g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
2
Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
3
Spoon the tempeh mixture onto kaiser rolls, and serve.
2. Chips and salsa
165 cals, 3p, 21c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
dinner prep - 2 days
1. Lentil and veggie soup
285 cals, 18p, 40c, 2f (per meal)
1/2 cup (96g)
2 cup(s) (mL)
1 cup, chopped (67g)
1 tbsp (4g)
1 clove(s) (3g)
1 1/2 cup (203g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
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. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
lunch prep - 1 days
1. Zoodles with avocado sauce
235 cals, 5p, 9c, 16f (per meal)
1/6 cup(s) (39mL)
1 1/2 tbsp (23mL)
5 cherry tomatoes (85g)
1/2 cup leaves, whole (12g)
1/2 large (162g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. 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.
2. Simple vegan garlic bread
125 cals, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
