3100 calorie high protein vegan meal plan
In just a few clicks, generate your own 3100 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 (3100cal, 236g protein, 256g net carbs, 102g fat, 51g fiber per day) cannot be customized.
Day 1
3125cal, 232g protein, 250g net carbs, 108g fat, 58g fiber
1 apple(s) (310cal, 8p, 26c, 17f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 serving(s) (843cal, 58p, 32c, 42f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
3100cal, 235g protein, 211g net carbs, 111g fat, 78g fiber
1 apple(s) (310cal, 8p, 26c, 17f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 serving(s) (386cal, 22p, 39c, 5f)
3 serving(s) (489cal, 9p, 62c, 19f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 serving(s) (843cal, 58p, 32c, 42f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
3050cal, 248g protein, 142g net carbs, 142g fat, 51g fiber
2 can(s) (494cal, 36p, 46c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
4 2/3 cups (188cal, 2p, 16c, 12f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
2 square(s) (120cal, 2p, 7c, 9f)
18 2/3 oz (528cal, 52p, 13c, 27f)
3 serving(s) (299cal, 11p, 7c, 22f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
3075cal, 244g protein, 199g net carbs, 130g fat, 38g fiber
2 can(s) (494cal, 36p, 46c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
4 2/3 cups (188cal, 2p, 16c, 12f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
2 square(s) (120cal, 2p, 7c, 9f)
14 tender(s) (800cal, 57p, 72c, 32f)
1 serving(s) (68cal, 1p, 4c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
3050cal, 240g protein, 307g net carbs, 76g fat, 47g fiber
1 1/2 bagel(s) (371cal, 11p, 74c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
8 lettuce wrap(s) (658cal, 51p, 52c, 17f)
3 serving(s) (203cal, 4p, 13c, 14f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
3125cal, 226g protein, 340g net carbs, 75g fat, 44g fiber
1 1/2 bagel(s) (371cal, 11p, 74c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 burger (679cal, 24p, 92c, 19f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1 bar (245cal, 20p, 26c, 5f)
1 grapefruit (119cal, 2p, 23c, 0f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
3125cal, 226g protein, 340g net carbs, 75g fat, 44g fiber
1 1/2 bagel(s) (371cal, 11p, 74c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 burger (679cal, 24p, 92c, 19f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1 bar (245cal, 20p, 26c, 5f)
1 grapefruit (119cal, 2p, 23c, 0f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3f)
Grocery List (62 items)
Legumes and Legume Products
Tempeh
1 1/2 lbs (680g)
Roasted peanuts
2 1/4 oz (64g)
Peanut butter
1/4 lbs (96g)
Black beans
3/4 can(s) (329g)
Soy sauce
1/2 lbs (170mL)
Extra firm tofu
18 2/3 oz (529g)
Firm tofu
3/4 lbs (340g)
Other
Coleslaw mix
10 cup (900g)
Mixed greens
3 1/3 package (5.5 oz) (511g)
Popcorn, microwave, salted
9 1/3 cup popped (103g)
Meatless chik'n tenders
14 pieces (357g)
Vegan chik'n nuggets
14 nuggets (301g)
Soy milk yogurt
3 container(s) (451g)
Baked chips, any flavor
45 crips (105g)
Veggie burger patty
4 patty (284g)
Vegan cheese, sliced
4 slice(s) (80g)
Protein bar (20g protein)
2 bar (100g)
Sesame oil
1 tbsp (15mL)
Soups, Sauces, and Gravies
Hot sauce
4 tsp (20mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Salsa
5/8 jar (292g)
Vegetable broth
1/2 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Barbecue sauce
4 tbsp (68g)
Nut and Seed Products
Sunflower kernels
1/4 lbs (105g)
Walnuts
13 1/4 tbsp, shelled (83g)
Sesame seeds
3 1/2 tsp (10g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Fats and Oils
Oil
3 tbsp (45mL)
Salad dressing
2/3 cup (169mL)
Olive oil
1 1/2 tbsp (23mL)
Balsamic vinaigrette
2 tbsp (30mL)
Vegetables and Vegetable Products
Garlic
5 1/2 clove (17g)
Fresh spinach
12 cup(s) (360g)
Fresh ginger
1 1/6 slices (1" dia) (3g)
Ketchup
2/3 cup (187g)
Romaine lettuce
8 leaf inner (48g)
Bell pepper
1 small (74g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Cabbage
4 1/2 cup, shredded (315g)
Carrots
1 1/2 medium (92g)
Beverages
Water
36 1/2 cup(s) (8651mL)
Protein powder
35 scoop (1/3 cup ea) (1085g)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Fruit juice
32 fl oz (960mL)
Applesauce
4 to-go container (~4 oz) (488g)
Grapes
3 1/2 cup (322g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lime juice
2 tbsp (30mL)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
Quinoa, uncooked
6 tbsp (64g)
Snacks
Tortilla chips
3 oz (85g)
Spices and Herbs
Ground cumin
3 dash (1g)
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Dairy and Egg Products
Sour cream
1 1/2 tbsp (18g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Jelly
4 1/2 serving 1 tbsp (95g)
Baked Products
Bagel
4 1/2 small bagel (3" dia) (311g)
Hamburger buns
4 bun(s) (204g)
dinner prep - 2 days
1. Crack slaw with tempeh
845 cals, 58p, 32c, 42f (per meal)
1/2 lbs (227g)
4 cup (360g)
2 tsp (10mL)
2 tbsp (24g)
4 tsp (20mL)
2 clove (6g)
Recipe has been scaled from original by 2x. 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
545 cals, 121p, 5c, 3f (per meal)
breakfast prep - 2 days
1. Apple & peanut butter
310 cals, 8p, 26c, 17f (per meal)
1
Slice an apple and spread peanut butter evenly over each slice.
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.
lunch 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 salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Black bean and salsa soup
385 cals, 22p, 39c, 5f (per meal)
3/4 can(s) (329g)
1/2 cup(s) (mL)
6 tbsp (98g)
3 dash (1g)
1 1/2 tbsp (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Chips and salsa
490 cals, 9p, 62c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
breakfast prep - 2 days
2. Applesauce
115 cals, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
snack prep - 2 days
1. Popcorn
190 cals, 2p, 16c, 12f (per meal)
9 1/3 cup popped (103g)
Recipe has been scaled from original by 4.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Baked tofu
530 cals, 52p, 13c, 27f (per meal)
9 1/3 tbsp (140mL)
18 2/3 oz (529g)
1 1/6 slices (1" dia) (3g)
3 1/2 tsp (10g)
Recipe has been scaled from original by 0.58x. 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 sauteed spinach
300 cals, 11p, 7c, 22f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Crispy chik'n tenders
800 cals, 57p, 72c, 32f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Small toasted bagel with jelly
370 cals, 11p, 74c, 2f (per meal)
dinner prep - 1 days
1. Chik'n nuggets
770 cals, 43p, 72c, 32f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
660 cals, 51p, 52c, 17f (per meal)
8 leaf inner (48g)
1/2 lbs (227g)
4 tbsp (68g)
2 cup (180g)
1 tsp (5mL)
1 small (74g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
2. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
1. Baked chips
150 cals, 3p, 26c, 4f (per meal)
15 crips (35g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days
1. Veggie burger with 'cheese'
680 cals, 24p, 92c, 19f (per meal)
2 patty (142g)
2 oz (57g)
2 tbsp (34g)
2 bun(s) (102g)
2 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with vegan cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 2 days
1. Crunchy Asian tofu salad
585 cals, 29p, 37c, 32f (per meal)
4 1/2 cup, shredded (315g)
2 tbsp (30mL)
2 tbsp (30mL)
3 tbsp (27g)
2 tbsp (32g)
1 1/2 medium (92g)
6 tbsp (64g)
1 tbsp (15mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to its package instructions. Set aside.
2
In a small bowl, make the sauce by whisking together the peanut butter, soy sauce, lime juice, and some salt to taste. Add a splash of water if necessary to make it less thick. Set aside.
3
Wrap tofu in some paper towels and press gently to remove any extra water. Cube the tofu.
4
Heat sesame oil to a skillet over medium-low heat and add the tofu cubes. Fry for about 5-7 minutes, flipping occasionally, until the tofu is golden and crisp on the outside. Remove from heat and set aside.
5
Toss the cabbage, quinoa, carrots, peanuts and tofu in a bowl. Drizzle with the peanut dressing. Serve.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
