3300 calorie high protein vegan meal plan
In just a few clicks, generate your own 3300 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 (3275cals, 250g protein, 277g net carbs, 103g fat 61g fiber per day) cannot be customized.
Day 1
3300cals, 263g protein, 250g net carbs, 118g fat 48g fiber per day
1 serving(s) (210cal, 28p, 5c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 1/3 serving(s) (799cal, 71p, 38c, 39f)
3 1/2 serving(s) (299cal, 10p, 30c, 11f)
1 1/3 serving(s) (614cal, 27p, 79c, 14f)
1/2 cup (366cal, 5p, 2c, 36f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
3200cals, 244g protein, 308g net carbs, 75g fat 80g fiber per day
1 serving(s) (210cal, 28p, 5c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 serving(s) (803cal, 42p, 120c, 6f)
2 serving(s) (171cal, 6p, 17c, 6f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
3275cals, 259g protein, 280g net carbs, 99g fat 55g fiber per day
3 1/2 can(s) (865cal, 63p, 81c, 24f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
3275cals, 259g protein, 280g net carbs, 99g fat 55g fiber per day
3 1/2 can(s) (865cal, 63p, 81c, 24f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
3350cals, 235g protein, 282g net carbs, 102g fat 90g fiber per day
1 1/2 serving(s) (663cal, 34p, 99c, 11f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (830cal, 41p, 93c, 12f)
1/4 cup(s) (216cal, 5p, 12c, 15f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
3275cals, 230g protein, 285g net carbs, 112g fat 51g fiber per day
1 1/2 bagel(s) (371cal, 11p, 74c, 2f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1 1/2 serving(s) (663cal, 34p, 99c, 11f)
3 1/2 serving(s) (265cal, 6p, 18c, 16f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/3 serving(s) (834cal, 51p, 45c, 48f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
3325cals, 259g protein, 251g net carbs, 120g fat 47g fiber per day
1 1/2 bagel(s) (371cal, 11p, 74c, 2f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1 1/2 serving(s) (680cal, 52p, 53c, 27f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
1 1/2 serving(s) (139cal, 4p, 25c, 1f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/3 serving(s) (834cal, 51p, 45c, 48f)
1 1/2 serving(s) (128cal, 4p, 13c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (63 items)
Vegetables and Vegetable Products
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1054g)
Green pepper
2 1/2 tbsp, chopped (22g)
Garlic
10 1/4 clove(s) (31g)
Onion
2 medium (2-1/2" dia) (240g)
Cucumber
3 cucumber (8-1/4") (853g)
Raw celery
8 2/3 stalk, medium (7-1/2" - 8" long) (347g)
Fresh spinach
1 10oz package (267g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Kale leaves
1 1/3 lbs (594g)
Cauliflower
3 head small (4" dia.) (795g)
Ketchup
1/2 cup (145g)
Frozen broccoli
3/4 package (213g)
Tomato paste
4 tsp (21g)
Green onions
2 2/3 medium (4-1/8" long) (40g)
Fresh ginger
1/2 tbsp (3g)
Frozen corn kernels
1 cup (136g)
Snacks
Pretzels, hard, salted
6 oz (170g)
Fruits and Fruit Juices
Orange
7 orange (1078g)
Banana
6 medium (7" to 7-7/8" long) (708g)
Lemon juice
2 tsp (10mL)
Raisins
2 tsp (not packed) (6g)
Raspberries
3 cup (369g)
Beverages
Protein powder
33 1/2 scoop (1/3 cup ea) (1039g)
Almond milk, unsweetened
2 1/2 cup (571mL)
Water
2 gallon (8026mL)
Spices and Herbs
Salt
3/4 oz (22g)
Black pepper
3 dash, ground (1g)
Ground cumin
4 g (4g)
Basil, dried
1/2 tbsp, ground (2g)
Ground coriander
3 dash (1g)
Garlic powder
1/4 tbsp (2g)
Cereal Grains and Pasta
Seitan
26 oz (737g)
Uncooked dry pasta
1/2 lbs (257g)
Fats and Oils
Olive oil
2 1/2 oz (75mL)
Salad dressing
1 1/4 cup (308mL)
Oil
1 3/4 oz (53mL)
Other
Mixed greens
5 package (5.5 oz) (799g)
Nutritional yeast
3/4 cup (45g)
Soy milk, unsweetened
7 3/4 cup(s) (mL)
Meatless chik'n tenders
22 pieces (561g)
Chocolate chips
2 tsp (9g)
Curry paste
1/4 tbsp (3g)
Nut and Seed Products
Coconut milk, canned
3/4 can (343mL)
Pecans
1/2 cup, halves (50g)
Almonds
1 1/2 cup, whole (217g)
Walnuts
4 tsp, chopped (10g)
Soups, Sauces, and Gravies
Vegetable broth
6 1/3 cup(s) (mL)
Barbecue sauce
3/4 cup (215g)
Chunky canned soup (non-creamy varieties)
7 can (~19 oz) (3682g)
Oyster sauce
1/3 tsp (2g)
Chili garlic sauce
1/3 tsp (2g)
Legumes and Legume Products
Lentils, raw
1/2 cup (85g)
Chickpeas, canned
1 1/4 can (560g)
Hummus
1 cup (225g)
Firm tofu
3/4 package (16 oz) (340g)
Peanut butter
5 tbsp (80g)
Black beans
1 1/3 can(s) (585g)
Soy sauce
1 oz (26mL)
Baked Products
Bread
6 slice (192g)
Bagel
3 small bagel (3" dia) (207g)
Bread crumbs
4 tbsp (27g)
Sweets
Jelly
3 tbsp (63g)
Sugar
2 tbsp (26g)
snack prep - 2 days
2. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Protein shake (almond milk)
210cal, 28p, 5c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
lunch prep - 1 days
1. Garlic pepper seitan
799cal, 71p, 38c, 39f (per meal)
1 dash (1g)
3 1/2 tsp (17mL)
1/4 tsp, ground (1g)
9 1/3 oz (265g)
2 1/3 tbsp, chopped (22g)
3 clove(s) (9g)
1/4 cup, chopped (47g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 0.58x. 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. Simple salad with celery, cucumber & tomato
299cal, 10p, 30c, 11f (per meal)
1 1/6 cucumber (8-1/4") (351g)
1 1/6 medium whole (2-3/5" dia) (143g)
1 1/6 package (5.5 oz) (181g)
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
1/4 cup (53mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Creamy lentils and sweet potato
614cal, 27p, 79c, 14f (per meal)
4 dash (1g)
1 tsp (5mL)
2 2/3 tbsp (40mL)
2/3 medium (2-1/2" dia) (73g)
1 1/3 cup(s) (40g)
1 1/3 cup(s) (mL)
2/3 sweetpotato, 5" long (140g)
1/2 cup (85g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Chickpea & kale soup
682cal, 34p, 70c, 18f (per meal)
1 1/4 can (560g)
1 1/4 tsp (6mL)
2 1/2 clove(s) (8g)
5 cup(s) (mL)
2 1/2 cup, chopped (100g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 1 days
1. Bbq cauliflower wings
803cal, 42p, 120c, 6f (per meal)
3 head small (4" dia.) (795g)
3/4 cup (45g)
1/4 tbsp (5g)
3/4 cup (215g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
2. Simple salad with celery, cucumber & tomato
171cal, 6p, 17c, 6f (per meal)
2/3 cucumber (8-1/4") (201g)
2/3 medium whole (2-3/5" dia) (82g)
2/3 package (5.5 oz) (103g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
865cal, 63p, 81c, 24f (per meal)
7 can (~19 oz) (3682g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Hummus toast
293cal, 14p, 30c, 9f (per meal)
snack prep - 2 days
1. Kale chips
275cal, 6p, 15c, 19f (per meal)
Recipe has been scaled from original by 2.67x. 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. Crispy chik'n tenders
628cal, 45p, 57c, 25f (per meal)
Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
663cal, 34p, 99c, 11f (per meal)
1/2 tbsp, ground (2g)
6 tbsp (90mL)
3/8 dash (0g)
1 1/2 clove(s) (5g)
3/4 package (213g)
3/4 package (16 oz) (340g)
1/2 lbs (257g)
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 mixed greens and tomato salad
265cal, 6p, 18c, 17f (per meal)
2/3 cup (158mL)
1 3/4 cup cherry tomatoes (261g)
10 1/2 cup (315g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Black bean & sweet potato stew
830cal, 41p, 93c, 12f (per meal)
1 1/3 clove(s) (4g)
2/3 small (47g)
2/3 sweetpotato, 5" long (140g)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
2 cup(s) (474mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
2. Walnut almond trail mix
216cal, 5p, 12c, 15f (per meal)
2 tsp (not packed) (6g)
2 tsp (9g)
4 tsp, whole (12g)
4 tsp, chopped (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Mix the ingredients together. Sore any leftovers in a cool area.
breakfast prep - 2 days
1. Small toasted bagel with jelly
371cal, 11p, 74c, 2f (per meal)
2. Raspberries
108cal, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Seitan in peanut sauce
834cal, 51p, 45c, 48f (per meal)
2 2/3 medium (4-1/8" long) (40g)
2/3 bunch (227g)
1/3 tsp (2g)
1/3 tsp (2g)
1/4 tbsp (3mL)
1/4 tbsp (3g)
2/3 medium (2-1/2" dia) (73g)
2 tsp (10mL)
2 tbsp (26g)
2 tbsp (32g)
2/3 lbs (302g)
2/3 can (301mL)
2 clove(s) (6g)
1/2 tbsp (3g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Combine the ginger, garlic, and curry paste in small bowl. Slowly pour in 1/4 cup coconut milk; stirring until the mixture is smooth. Gently stir in the seitan, coating the seitan with the marinade. Refrigerate for 30 minutes to 1 hour. The longer you let it soak, the more flavorful the seitan will taste!
2
Stir together the remaining coconut milk, peanut butter, sugar, vegetable oil, soy sauce, chili garlic sauce, and oyster sauce in a medium bowl. Don't worry if it's not completely blended: when you cook it, the various substances will meld wonderfully. Set sauce aside.
3
Lightly coat a large skillet with cooking spray; add the chopped onion; cook over high heat for 3 to 4 minutes, or until the onion is tender. Stir in the seitan, and cook until the seitan is heated through, about 7 minutes. Pour in the sauce, and stir to combine. Mix in the spinach and green onions; cook 3 minutes, or until the sauce has thickened and the spinach is cooked.
2. Simple salad with celery, cucumber & tomato
128cal, 4p, 13c, 5f (per meal)
1 cucumber (8-1/4") (301g)
1 medium whole (2-3/5" dia) (123g)
1 package (5.5 oz) (155g)
2 stalk, medium (7-1/2" - 8" long) (80g)
3 tbsp (45mL)
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 1 days
1. Breaded seitan nuggets
680cal, 52p, 53c, 27f (per meal)
6 oz (170g)
3 tbsp (51g)
4 tbsp (27g)
3 dash (1g)
3 dash (1g)
3/4 dash, ground (0g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.
2
Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.
3
Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.
4
Serve with ketchup.
2. Corn
139cal, 4p, 25c, 1f (per meal)
1 cup (136g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.