3400 calorie high protein vegan meal plan
In just a few clicks, generate your own 3400 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 (3375cal, 245g protein, 277g net carbs, 111g fat, 72g fiber per day) cannot be customized.
Day 1
3375cal, 278g protein, 241g net carbs, 120g fat, 53g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
5 oz (305cal, 38p, 17c, 10f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
2 3/4 serving(s) (160cal, 2p, 25c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
3 serving(s) (1027cal, 92p, 49c, 50f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
3300cal, 257g protein, 277g net carbs, 103g fat, 58g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
5 oz (305cal, 38p, 17c, 10f)
1 1/2 potato(es) (396cal, 9p, 74c, 1f)
2 3/4 serving(s) (160cal, 2p, 25c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
3425cal, 231g protein, 312g net carbs, 112g fat, 62g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 sandwich(es) (485cal, 16p, 53c, 19f)
3 banana(s) (350cal, 4p, 72c, 1f)
2 3/4 serving(s) (160cal, 2p, 25c, 1f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
3375cal, 240g protein, 281g net carbs, 108g fat, 79g fiber
1 serving(s) (346cal, 34p, 10c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
4 serving(s) (738cal, 36p, 79c, 17f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (172cal, 11p, 4c, 9f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1 serving(s) (230cal, 5p, 9c, 15f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
3350cal, 243g protein, 163g net carbs, 157g fat, 78g fiber
1 serving(s) (346cal, 34p, 10c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 serving(s) (589cal, 36p, 14c, 38f)
1 serving(s) (193cal, 3p, 25c, 7f)
3 tomato(es) (179cal, 2p, 7c, 14f)
1/2 serving(s) (172cal, 11p, 4c, 9f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
2 burger (550cal, 22p, 82c, 10f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
3450cal, 230g protein, 331g net carbs, 93g fat, 92g fiber
1 1/2 serving(s) (570cal, 19p, 75c, 16f)
2 serving(s) (770cal, 35p, 94c, 16f)
2 slice(s) (252cal, 8p, 25c, 11f)
1 packet(s) (241cal, 7p, 33c, 8f)
1 1/3 cup(s) (113cal, 9p, 3c, 6f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 burger (550cal, 22p, 82c, 10f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
3375cal, 233g protein, 332g net carbs, 86g fat, 85g fiber
1 1/2 serving(s) (570cal, 19p, 75c, 16f)
2 serving(s) (770cal, 35p, 94c, 16f)
2 slice(s) (252cal, 8p, 25c, 11f)
1 packet(s) (241cal, 7p, 33c, 8f)
1 1/3 cup(s) (113cal, 9p, 3c, 6f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 patty (254cal, 20p, 22c, 6f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
2 2/3 serving(s) (369cal, 4p, 31c, 19f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (55 items)
Vegetables and Vegetable Products
Tomatoes
11 1/2 medium whole (2-3/5" dia) (1408g)
Onion
2 1/2 medium (2-1/2" dia) (280g)
Garlic
20 clove(s) (60g)
Green pepper
3 tbsp, chopped (28g)
Potatoes
3 1/2 large (3" to 4-1/4" dia.) (1292g)
Kale leaves
1/2 bunch (85g)
Frozen mixed veggies
1 10oz package (284g)
Collard greens
2 3/4 lbs (1247g)
Ketchup
4 tbsp (68g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Carrots
12 medium (742g)
Fats and Oils
Oil
6 1/2 oz (193mL)
Olive oil
2 2/3 oz (85mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Salad dressing
1 1/2 tbsp (23mL)
Cereal Grains and Pasta
Seitan
22 oz (624g)
Cornstarch
6 tbsp (48g)
Uncooked dry pasta
6 oz (171g)
Spices and Herbs
Black pepper
3 dash, ground (1g)
Salt
11 1/2 g (11g)
Lemon pepper
1/2 tbsp (3g)
Rosemary, dried
1/2 tbsp (2g)
Beverages
Water
2 1/2 gallon (9869mL)
Protein powder
32 scoop (1/3 cup ea) (992g)
Almond milk, unsweetened
6 1/4 cup (1500mL)
Breakfast Cereals
Flavored instant oatmeal
5 packet (215g)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Grapes
8 1/4 cup (759g)
Lemon
3 1/2 small (203g)
Banana
7 medium (7" to 7-7/8" long) (826g)
Avocados
1 1/2 avocado(s) (327g)
Lemon juice
1 tsp (5mL)
Legumes and Legume Products
Roasted peanuts
3/4 cup (110g)
Firm tofu
2 1/2 lbs (1191g)
Lentils, raw
2 cup (352g)
Peanut butter
3 oz (91g)
Chickpeas, canned
1 can (448g)
Tempeh
6 oz (170g)
White beans, canned
2 can(s) (878g)
Nut and Seed Products
Sunflower kernels
4 oz (113g)
Chia seeds
2 tbsp (28g)
Walnuts
10 tbsp, shelled (63g)
Baked Products
Bread
12 slice (384g)
Hamburger buns
4 bun(s) (204g)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (252g)
Frank's red hot sauce
3 tbsp (46mL)
Vegetable broth
1 cup(s) (mL)
Other
Cacao powder
1 tbsp (6g)
Mixed greens
1 package (5.5 oz) (158g)
Teriyaki sauce
4 tbsp (60mL)
Ice cubes
1/2 cup (70g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Veggie burger patty
6 patty (426g)
Vegan ranch
3 tbsp (46mL)
Soy milk, unsweetened
2 2/3 cup (641mL)
dinner prep - 1 days
1. Garlic pepper seitan
1025 cals, 92p, 49c, 50f (per meal)
3 tbsp (45mL)
6 tbsp, chopped (60g)
3 3/4 clove(s) (11g)
3 tbsp, chopped (28g)
3/4 lbs (340g)
3 dash, ground (1g)
1 1/2 tbsp (23mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. 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. Roasted tomatoes
210 cals, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 3 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.
snack prep - 3 days
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Simple seitan
305 cals, 38p, 17c, 10f (per meal)
2. Basic baked potato
395 cals, 9p, 74c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
dinner 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. Lentils
405 cals, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
485 cals, 16p, 53c, 19f (per meal)
2 slice (64g)
1 medium (7" to 7-7/8" long) (118g)
2 tbsp (32g)
1 spray(s) , about 1/3 second each (0g)
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
dinner prep - 1 days
1. Pasta with store-bought sauce
765 cals, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple kale & avocado salad
230 cals, 5p, 9c, 15f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 2 days
1. Chocolate avocado vegan chia pudding
170 cals, 11p, 4c, 10f (per meal)
3/4 cup(s) (180mL)
2 tbsp (28g)
1 tbsp (6g)
1 slices (25g)
1/2 scoop (1/3 cup ea) (16g)
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.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
740 cals, 36p, 79c, 17f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Peanut butter chocolate almond milk protein shake
345 cals, 34p, 10c, 18f (per meal)
4 tbsp (35g)
1 tsp (5g)
2 cup (480mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in the blender.
2
Mix until well-combined.
3
Serve cold.
2. 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.
dinner prep - 2 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
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 greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Garlic collard greens
440 cals, 20p, 13c, 23f (per meal)
2 3/4 lbs (1247g)
2 3/4 tbsp (41mL)
8 1/4 clove(s) (25g)
1/4 tbsp (4g)
Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Buffalo tempeh with vegan ranch
590 cals, 36p, 14c, 38f (per meal)
3 tbsp (45mL)
6 oz (170g)
3 tbsp (45mL)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh 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. Roasted tomatoes
180 cals, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Baked fries
195 cals, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
breakfast prep - 2 days
1. Peanut butter & banana breakfast sandwich
570 cals, 19p, 75c, 16f (per meal)
3 slice (96g)
1 1/2 tbsp (24g)
1 1/2 medium (7" to 7-7/8" long) (177g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired and spread with peanut butter.
2
Add as many slices of banana as you can and top with other half of bread. Any left over banana can be eaten on the side.
lunch prep - 2 days
1. White bean cassoulet
770 cals, 35p, 94c, 16f (per meal)
4 clove(s) (12g)
2 tbsp (30mL)
1 cup(s) (mL)
2 can(s) (878g)
2 medium (2-1/2" dia) (220g)
2 stalk, medium (7-1/2" - 8" long) (80g)
4 large (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple vegan garlic bread
250 cals, 8p, 25c, 11f (per meal)
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
snack prep - 2 days
1. Instant oatmeal with almond milk
240 cals, 7p, 33c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
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.
dinner prep - 1 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Carrot fries
370 cals, 4p, 31c, 19f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
3. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.