3200 calorie high protein vegan meal plan
In just a few clicks, generate your own 3200 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 (3200cal, 250g protein, 189g net carbs, 127g fat, 73g fiber per day) cannot be customized.
Day 1
3225cal, 247g protein, 321g net carbs, 75g fat, 66g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 serving(s) (210cal, 28p, 5c, 8f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 serving(s) (663cal, 34p, 99c, 11f)
3 serving(s) (294cal, 11p, 21c, 10f)
1 3/4 serving(s) (193cal, 5p, 38c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
3200cal, 236g protein, 284g net carbs, 93g fat, 66g fiber
1 slice(s) (146cal, 7p, 15c, 5f)
1 serving(s) (210cal, 28p, 5c, 8f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 serving(s) (663cal, 34p, 99c, 11f)
3 serving(s) (294cal, 11p, 21c, 10f)
1 3/4 serving(s) (193cal, 5p, 38c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (342cal, 18p, 5c, 28f)
1 1/4 serving(s) (251cal, 9p, 50c, 1f)
4 serving(s) (463cal, 14p, 24c, 27f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
3200cal, 253g protein, 146g net carbs, 142g fat, 80g fiber
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (82cal, 3p, 7c, 3f)
2 serving(s) (571cal, 30p, 60c, 9f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
5/8 cup(s) (437cal, 10p, 4c, 41f)
2 1/2 sausage link(s) (902cal, 73p, 39c, 48f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
3200cal, 239g protein, 182g net carbs, 122g fat, 103g fiber
1 serving(s) (188cal, 7p, 6c, 14f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 serving(s) (82cal, 3p, 7c, 3f)
2 serving(s) (571cal, 30p, 60c, 9f)
3 1/2 serving(s) (343cal, 13p, 25c, 11f)
5/8 cup(s) (437cal, 10p, 4c, 41f)
2 1/2 serving(s) (727cal, 50p, 62c, 20f)
1 serving(s) (171cal, 9p, 12c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
3200cal, 267g protein, 120g net carbs, 154g fat, 65g fiber
1 serving(s) (344cal, 22p, 8c, 19f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 serving(s) (675cal, 31p, 12c, 56f)
3 serving(s) (294cal, 11p, 21c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 carrot(s) (27cal, 1p, 4c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
3200cal, 255g protein, 136g net carbs, 151g fat, 66g fiber
1 serving(s) (344cal, 22p, 8c, 19f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 carrot(s) (27cal, 1p, 4c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
3 serving(s) (792cal, 54p, 37c, 39f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
3200cal, 255g protein, 136g net carbs, 151g fat, 66g fiber
1 serving(s) (344cal, 22p, 8c, 19f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 carrot(s) (27cal, 1p, 4c, 0f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
3 serving(s) (792cal, 54p, 37c, 39f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (64 items)
Fruits and Fruit Juices
Grapes
3 1/2 cup (322g)
Pears
5 medium (890g)
Lime juice
2 tbsp (30mL)
Avocados
2 avocado(s) (377g)
Lemon juice
1/2 tbsp (8mL)
Lemon
3 small (174g)
Other
Vegan chik'n nuggets
16 nuggets (344g)
Vegan sausage
2 1/2 sausage (250g)
Frozen cauliflower
2 cup (213g)
Smoked paprika
2 tsp (5g)
Diced tomatoes
1 can(s) (420g)
Mixed greens
1 cup (30g)
Cacao powder
3 tbsp (18g)
Vegan ranch
4 tbsp (60mL)
Soy milk, unsweetened
1/4 gallon (840mL)
Vegetables and Vegetable Products
Ketchup
4 tbsp (68g)
Tomatoes
9 2/3 medium whole (2-3/5" dia) (1188g)
Carrots
21 medium (1277g)
Romaine lettuce
8 hearts (4000g)
Frozen broccoli
17 oz (486g)
Garlic
8 clove(s) (24g)
Brussels sprouts
1 3/4 lbs (794g)
Baby carrots
16 medium (160g)
Onion
3 medium (2-1/2" dia) (336g)
Tomato paste
1 tbsp (16g)
Canned stewed tomatoes
3/8 can (~14.5 oz) (169g)
Bell pepper
2 1/3 medium (278g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Green pepper
2 1/2 tbsp, chopped (23g)
Broccoli
1 1/2 cup chopped (137g)
Beverages
Water
2 gallon (7565mL)
Protein powder
35 scoop (1/3 cup ea) (1085g)
Almond milk, unsweetened
1/4 gallon (1111mL)
Legumes and Legume Products
Hummus
1/2 cup (135g)
Firm tofu
4 3/4 lbs (2154g)
Black beans
2 can(s) (878g)
Kidney beans
3/8 can (187g)
Lentils, raw
1/4 cup (40g)
Vegetarian burger crumbles
3/8 package (12 oz) (142g)
Extra firm tofu
3 block (972g)
Baked Products
Bread
2 slice (64g)
Snacks
Pretzels, hard, salted
1/4 lbs (99g)
Fats and Oils
Salad dressing
3/4 cup (180mL)
Olive oil
1/4 lbs (112mL)
Oil
1/3 lbs (145mL)
Balsamic vinaigrette
1 tbsp (15mL)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (257g)
Instant couscous, flavored
3/8 box (5.8 oz) (69g)
Seitan
10 oz (284g)
Cornstarch
6 tbsp (48g)
Spices and Herbs
Salt
1/2 oz (13g)
Basil, dried
1/2 tbsp, ground (2g)
Black pepper
2 tsp, ground (5g)
Ground cumin
1/2 tbsp (3g)
Chili powder
1/2 tsp (1g)
Lemon pepper
1/2 tbsp (3g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Walnuts
1 1/4 cup, shelled (125g)
Chia seeds
6 tbsp (85g)
Sunflower kernels
2 1/4 oz (64g)
Soups, Sauces, and Gravies
Vegetable broth
2 1/2 cup(s) (mL)
Frank's red hot sauce
1/3 cup (79mL)
dinner prep - 1 days
1. Chik'n nuggets
880 cals, 49p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
3. Protein shake (almond milk)
210 cals, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
snack prep - 2 days
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. Tofu alfredo pasta with broccoli
665 cals, 34p, 99c, 11f (per meal)
1/2 lbs (257g)
3/4 package (16 oz) (340g)
3/4 package (213g)
1 1/2 clove(s) (5g)
3/8 dash (0g)
6 tbsp (90mL)
1/2 tbsp, ground (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple salad with tomatoes and carrots
295 cals, 11p, 21c, 10f (per meal)
1/4 cup (68mL)
3 medium whole (2-3/5" dia) (369g)
1 1/2 medium (92g)
3 hearts (1500g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. 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. Roasted brussels sprouts
465 cals, 14p, 24c, 27f (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.
3. Couscous
250 cals, 9p, 50c, 1f (per meal)
3/8 box (5.8 oz) (69g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
2. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
snack prep - 2 days
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
900 cals, 73p, 39c, 48f (per meal)
1 1/4 small (88g)
2 1/2 sausage (250g)
1 1/4 tbsp (19mL)
2 cup (213g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
lunch prep - 2 days
1. Smokey black bean stew
570 cals, 30p, 60c, 9f (per meal)
2 tsp (5g)
2 tbsp (30mL)
2 cup(s) (mL)
1 tbsp (15mL)
1 tbsp (16g)
1 tsp (2g)
2 clove(s) (6g)
1 small (70g)
1 can(s) (420g)
2 can(s) (878g)
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
2. Simple salad with tomatoes and carrots
345 cals, 13p, 25c, 11f (per meal)
1/3 cup (79mL)
3 1/2 medium whole (2-3/5" dia) (431g)
1 3/4 medium (107g)
3 1/2 hearts (1750g)
Recipe has been scaled from original by 1.75x. 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.
dinner prep - 1 days
1. Vegan chili con 'carne'
725 cals, 50p, 62c, 20f (per meal)
2 1/2 tsp (13mL)
1 1/4 clove(s) (4g)
3/8 can (187g)
1/4 cup (40g)
3/8 package (12 oz) (142g)
3/8 can (~14.5 oz) (169g)
1/2 tsp (1g)
1/2 tsp (1g)
3/8 cup(s) (mL)
3/8 medium (2-1/2" dia) (46g)
5/6 medium (99g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large saucepan over medium heat.
2
Add the garlic, and chopped onion and peppers. Cook until soft.
3
Add in the cumin, chili powder, and salt and pepper to taste. Stir.
4
Add in the kidney beans, lentils, tomatoes, veggie crumbles, and the vegetable stock.
5
Bring to a simmer and cook for 25 minutes.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 3 days
1. Chocolate avocado vegan chia pudding
345 cals, 22p, 8c, 19f (per meal)
2 1/4 cup(s) (540mL)
6 tbsp (85g)
3 tbsp (18g)
3 slices (75g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
dinner prep - 1 days
1. Garlic pepper seitan
855 cals, 77p, 41c, 42f (per meal)
2 1/2 tbsp (38mL)
5 tbsp, chopped (50g)
3 clove(s) (9g)
2 1/2 tbsp, chopped (23g)
10 oz (284g)
1/3 tsp, ground (1g)
1 1/4 tbsp (19mL)
1 1/4 dash (1g)
Recipe has been scaled from original by 0.63x. 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. Broccoli
85 cals, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Buffalo tofu with vegan ranch
675 cals, 31p, 12c, 56f (per meal)
4 tbsp (60mL)
14 oz (397g)
1/3 cup (79mL)
1 tbsp (15mL)
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Simple salad with tomatoes and carrots
295 cals, 11p, 21c, 10f (per meal)
2 1/4 tbsp (34mL)
1 1/2 medium whole (2-3/5" dia) (185g)
3/4 medium (46g)
1 1/2 hearts (750g)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 3 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
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.
3. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Lemon pepper tofu
755 cals, 46p, 35c, 47f (per meal)
1/2 tbsp (3g)
3 tbsp (45mL)
6 tbsp (48g)
3 small (174g)
2 1/2 lbs (1191g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Roasted tofu & veggies
790 cals, 54p, 37c, 39f (per meal)
3 block (972g)
1/2 tbsp (9g)
1/2 tbsp, ground (3g)
3/4 lbs (340g)
4 1/2 medium (275g)
1 1/2 cup chopped (137g)
1 1/2 medium (179g)
3/4 medium (2-1/2" dia) (83g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
