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

Generate 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: Sample plan

This sample plan (1050cal, 46g protein, 94g net carbs, 46g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Sunflower seeds
Crack slaw with tempeh, apples with lime juice
Garlic pepper seitan, olive oil drizzled lima beans
Tue
Wed
Chunky canned soup (non-creamy), apple, walnuts
Tempeh tacos, brown rice, fruit juice
Thu
Large granola bar, grapes
Fri
Sat
Crispy tenders, lima beans
Tomato soup, avocado
Legumes and Legume Products
Tempeh
12 oz (340g)
Other
Coleslaw mix
4 cup (360g)
Meatless chik'n tenders
5 1/3 pieces (136g)
Soups, Sauces, and Gravies
Hot sauce
2 tsp (10mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Salsa
4 tbsp (65g)
Vegetable broth
1/4 cup(s) (mL)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Nut and Seed Products
Sunflower kernels
4 oz (109g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Fats and Oils
Oil
4 tsp (20mL)
Olive oil
1 1/2 oz (49mL)
Vegetables and Vegetable Products
Garlic
4 1/4 clove(s) (13g)
Lima beans, frozen
1 1/2 package (10 oz) (426g)
Onion
7/16 medium (2-1/2" dia) (48g)
Green pepper
1 tbsp, chopped (9g)
Romaine lettuce
4 tbsp shredded (12g)
Ketchup
4 tsp (23g)
Fruits and Fruit Juices
Apples
4 medium (3" dia) (728g)
Limes
1/2 fruit (2" dia) (34g)
Avocados
7/8 avocado(s) (176g)
Fruit juice
16 fl oz (480mL)
Grapes
1 1/2 cup (138g)
Lemon juice
1/2 tsp (3mL)
Spices and Herbs
Black pepper
1/4 tbsp, ground (2g)
Salt
1 tsp (7g)
Taco seasoning mix
1/4 packet (9g)
Oregano
4 dash, leaves (1g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Brown rice
6 tbsp (71g)
Beverages
Water
13 tbsp (192mL)
Baked Products
Taco shells
3 shell (39g)
Snacks
Large granola bar
3 bar (111g)
lunch prep - 2 days
1. Crack slaw with tempeh
410 cals, 27p, 12c, 27f (per meal)
  • Tempeh, cubed
    4 oz (113g)
  • Coleslaw mix
    2 cup (180g)
  • Hot sauce
    1 tsp (5mL)
  • Sunflower kernels
    1 tbsp (12g)
  • Oil
    2 tsp (10mL)
  • Garlic, minced
    1 clove (3g)
  • 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.
    2. Apples with lime juice
    60 cals, 0p, 12c, 0f (per meal)
  • Apples
    1/2 medium (3" dia) (91g)
  • Limes
    1/4 fruit (2" dia) (17g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice apple, and squeeze lime juice onto slices.
    dinner prep - 2 days
    1. Garlic pepper seitan
    170 cals, 15p, 8c, 8f (per meal)
  • Olive oil
    1 tbsp (15mL)
  • Onion
    2 tbsp, chopped (20g)
  • Garlic, minced
    1 1/4 clove(s) (4g)
  • Green pepper
    1 tbsp, chopped (9g)
  • Seitan, chicken style
    4 oz (113g)
  • Black pepper
    1 dash, ground (0g)
  • Water
    1/2 tbsp (8mL)
  • Salt
    1/2 dash (0g)
  • Recipe has been scaled from original by 0.25x. 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. Olive oil drizzled lima beans
    270 cals, 12p, 26c, 9f (per meal)
  • Black pepper
    2 1/2 dash, ground (1g)
  • Salt
    5 dash (4g)
  • Lima beans, frozen
    1 1/4 package (10 oz) (355g)
  • Olive oil
    1 1/4 tbsp (19mL)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
    3
    Serve.
    breakfast prep - 3 days
    1. Sunflower seeds
    180 cals, 9p, 2c, 14f (per meal)
  • Sunflower kernels
    3 oz (85g)
  • lunch prep - 3 days
    1. Chunky canned soup (non-creamy)
    245 cals, 18p, 23c, 7f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    3 can (~19 oz) (1578g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • 3. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • ,
  • Walnuts
    2 tbsp shelled (50 halves) (13g)
  • dinner prep - 3 days
    1. Tempeh tacos
    245 cals, 10p, 14c, 15f (per meal)
  • ,
  • Olive oil
    1 tbsp (15mL)
  • Garlic, minced
    1 clove(s) (3g)
  • Taco shells
    3 shell (39g)
  • Salsa
    4 tbsp (65g)
  • Avocados
    3 slices (75g)
  • Onion, minced
    1/4 medium (2-1/2" dia) (28g)
  • Tempeh
    4 oz (113g)
  • Vegetable broth
    1/4 cup(s) (mL)
  • Taco seasoning mix
    1/4 packet (9g)
  • Oregano
    4 dash, leaves (1g)
  • Romaine lettuce
    4 tbsp shredded (12g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in skillet on medium-high heat. Cook and stir onion in the hot oil until it begins to soften, about 5 minutes; add garlic and continue to cook until fragrant, 1 to 2 minutes. Stir grated tempeh into onion mixture; cook and stir until lightly browned, about 5 minutes.
    2
    Pour vegetable broth over the tempeh mixture and reduce heat to low; season with taco seasoning and oregano. Cook, stirring regularly, until most of the liquid has evaporated, about 5 minutes.
    3
    Fill taco shells with tempeh mixture and top with salsa, shredded lettuce, and an avocado slice when ready to serve.
    2. Brown rice
    85 cals, 2p, 17c, 1f (per meal)
  • Brown rice
    6 tbsp (71g)
  • Salt
    1/3 tsp (2g)
  • Water
    3/4 cup(s) (178mL)
  • Black pepper
    1/3 tsp, ground (1g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    3. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • breakfast prep - 3 days
    1. Large granola bar
    175 cals, 4p, 22c, 7f (per meal)
  • ,
  • Large granola bar
    1 bar (37g)
  • 2. Grapes
    30 cals, 0p, 5c, 0f (per meal)
  • Grapes
    1 1/2 cup (138g)
  • dinner prep - 1 days
    1. Tomato soup
    210 cals, 4p, 42c, 1f (per meal)
  • Condensed canned tomato soup
    1 can (10.5 oz) (298g)
  • 1
    Prepare according to instructions on package.
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • 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. Crispy tenders
    305 cals, 22p, 28c, 12f (per meal)
  • Meatless chik'n tenders
    5 1/3 pieces (136g)
  • Ketchup
    4 tsp (23g)
  • 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.
    2. Lima beans
    75 cals, 5p, 10c, 0f (per meal)
  • Black pepper
    1/2 dash, ground (0g)
  • Salt
    1 dash (1g)
  • Lima beans, frozen
    1/4 package (10 oz) (71g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
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