3500 calorie high protein vegan meal plan
In just a few clicks, generate your own 3500 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 (3500cals, 241g protein, 274g net carbs, 135g fat 56g fiber per day) cannot be customized.
Day 1
3475cals, 246g protein, 230g net carbs, 151g fat 57g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
6 oz (443cal, 36p, 12c, 23f)
4 serving(s) (398cal, 14p, 9c, 29f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
2 serving(s) (375cal, 13p, 11c, 28f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (834cal, 51p, 45c, 48f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
3475cals, 246g protein, 230g net carbs, 151g fat 57g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
6 oz (443cal, 36p, 12c, 23f)
4 serving(s) (398cal, 14p, 9c, 29f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
2 serving(s) (375cal, 13p, 11c, 28f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/3 serving(s) (834cal, 51p, 45c, 48f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
3550cals, 233g protein, 393g net carbs, 95g fat 44g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
3 sandwich(es) (993cal, 30p, 101c, 47f)
3 container (407cal, 18p, 59c, 11f)
1 serving(s) (224cal, 17p, 25c, 5f)
1/4 cup (136cal, 0p, 31c, 0f)
3 serving(s) (779cal, 32p, 93c, 27f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
3525cals, 246g protein, 283g net carbs, 129g fat 61g fiber per day
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
1 serving(s) (224cal, 17p, 25c, 5f)
1/4 cup (136cal, 0p, 31c, 0f)
3 serving(s) (779cal, 32p, 93c, 27f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
3475cals, 232g protein, 266g net carbs, 136g fat 66g fiber per day
3 serving(s) (1089cal, 37p, 76c, 62f)
1 serving(s) (224cal, 17p, 25c, 5f)
1/4 cup (136cal, 0p, 31c, 0f)
1 serving(s) (482cal, 18p, 40c, 25f)
3 2/3 cup(s) (311cal, 26p, 7c, 17f)
2 slice(s) (252cal, 8p, 25c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
3475cals, 233g protein, 207g net carbs, 160g fat 66g fiber per day
1 serving(s) (230cal, 3p, 12c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 serving(s) (1089cal, 37p, 76c, 62f)
1 serving(s) (482cal, 18p, 40c, 25f)
3 2/3 cup(s) (311cal, 26p, 7c, 17f)
2 slice(s) (252cal, 8p, 25c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
3500cals, 249g protein, 311g net carbs, 123g fat 40g fiber per day
1 serving(s) (230cal, 3p, 12c, 18f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 1/2 serving(s) (748cal, 27p, 90c, 29f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
13 tender(s) (743cal, 53p, 67c, 29f)
8 oz (82cal, 2p, 17c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (56 items)
Nut and Seed Products
Pistachios, shelled
1 cup (123g)
Coconut milk, canned
2 1/2 can (1173mL)
Sesame seeds
1/2 tbsp (5g)
Vegetables and Vegetable Products
Tomatoes
24 cherry tomatoes (408g)
Garlic
16 1/2 clove(s) (49g)
Fresh spinach
4 1/3 10oz package (1232g)
Sweet potatoes
2 2/3 sweetpotato, 5" long (560g)
Green onions
2 2/3 medium (4-1/8" long) (40g)
Onion
2 medium (2-1/2" dia) (223g)
Fresh ginger
10 1/4 g (10g)
Broccoli
3 3/4 cup chopped (341g)
Frozen chopped spinach
1 10 oz package (284g)
Ketchup
3 1/4 tbsp (55g)
Beverages
Water
44 cup(s) (10447mL)
Protein powder
33 scoop (1/3 cup ea) (1023g)
Almond milk, unsweetened
1 1/2 cup (360mL)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Breakfast cereal
3 serving (90g)
Fats and Oils
Olive oil
2 1/2 oz (80mL)
Oil
5 3/4 oz (174mL)
Spices and Herbs
Salt
1 tbsp (16g)
Black pepper
1/2 tbsp, ground (4g)
Curry powder
2 tbsp (13g)
Paprika
4 dash (1g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Soy sauce
2 oz (48mL)
Peanut butter
2 tbsp (32g)
Lentils, raw
2 2/3 cup (512g)
Firm tofu
2 1/2 lbs (1120g)
Refried beans
1 cup (242g)
Roasted peanuts
1 cup (146g)
Soups, Sauces, and Gravies
Oyster sauce
1/3 tsp (2g)
Chili garlic sauce
1/3 tsp (2g)
Barbecue sauce
3/4 cup (209g)
Other
Curry paste
2/3 oz (23g)
Soy milk yogurt
3 container(s) (451g)
Vegan cheese, sliced
6 slice(s) (121g)
Guacamole, store-bought
1/2 cup (124g)
Frozen riced cauliflower
1 cup, prepared (191g)
Diced tomatoes
1 can(s) (420g)
Soy milk, unsweetened
1/2 gallon (1759mL)
Protein bar (20g protein)
2 bar (100g)
Meatless chik'n tenders
13 pieces (332g)
Curry sauce
1/2 jar (15 oz) (213g)
Sweets
Sugar
2 tbsp (26g)
Cereal Grains and Pasta
Seitan
2/3 lbs (302g)
Long-grain white rice
1/2 cup (93g)
Baked Products
Naan bread
4 1/2 piece(s) (405g)
Bread
16 oz (448g)
Fruits and Fruit Juices
Dried cranberries
3/4 cup (120g)
Canned pineapple
3 cup, chunks (543g)
Pears
2 medium (356g)
Pineapple, frozen
1 cup, chunks (165g)
Blackberries
4 cup (576g)
Watermelon
8 oz (227g)
Snacks
High-protein granola bar
1 bar (40g)
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 - 3 days
1. Instant oatmeal with water
165cal, 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 - 2 days
1. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh 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. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
2 tbsp (30mL)
2 2/3 sweetpotato, 5" long (560g)
1/4 tbsp, ground (2g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Simple sauteed spinach
398cal, 14p, 9c, 29f (per meal)
4 clove (12g)
32 cup(s) (960g)
4 tbsp (60mL)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 4x. 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.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
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.
lunch prep - 1 days
1. Vegan grilled cheese
993cal, 30p, 101c, 47f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low with half of the oil.
2
Place one slice of bread on the skillet and top with cheese and the other slice of bread.
3
Grill until lightly browned- remove from skillet and add remaining oil. Flip the sandwich and grill the other side. Continue until cheese is melted.
snack prep - 3 days
1. Breakfast cereal with protein almond milk
224cal, 17p, 25c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 serving (30g)
1/2 cup (120mL)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
dinner prep - 2 days
1. Bbq tofu & pineapple bowl
779cal, 32p, 93c, 27f (per meal)
1 1/2 tbsp (23mL)
3/4 cup (209g)
3 cup, chunks (543g)
1 1/2 lbs (680g)
3 cup chopped (273g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
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.
breakfast prep - 2 days
1. Southwest avocado toast
386cal, 17p, 36c, 13f (per meal)
1/4 cup(s) (8g)
1/2 cup (121g)
4 tbsp (62g)
2 slice(s) (64g)
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
lunch prep - 1 days
1. Low carb asian tofu bowl
589cal, 30p, 12c, 44f (per meal)
1 1/2 clove (5g)
1/2 lbs (213g)
1/2 tbsp (5g)
2 1/4 tbsp (34mL)
1/2 tbsp (3g)
3 tbsp (45mL)
1 cup, prepared (191g)
3/4 cup chopped (68g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
lunch prep - 2 days
1. Spiced coconut lentil soup
1089cal, 37p, 76c, 62f (per meal)
1 large (150g)
5 clove(s) (15g)
2 slices (1" dia) (4g)
1 10 oz package (284g)
2 tbsp (30mL)
2 tbsp (13g)
1 can (451mL)
1 cup (192g)
5 cup(s) (1185mL)
1 can(s) (420g)
4 dash (1g)
1
Heat oil in a large saucepan over medium heat and add the onions. Cook until translucent, about 7 minutes.
2
Add in garlic and ginger and cook, stirring frequently, for about 4 minutes.
3
Add in curry powder and paprika and cook for 1 minute, stirring constantly.
4
Stir in coconut milk, lentils and water. Bring to a boil, lower heat and simmer for about 30 minutes.
5
Chop frozen spinach into pieces and stir into soup along with tomatoes. Stir frequently.
6
Once spinach has thawed and soup is heated throughout, serve.
dinner prep - 2 days
1. Curried lentils
482cal, 18p, 40c, 25f (per meal)
4 tsp (20g)
1 cup (240mL)
1 1/3 dash (1g)
1 1/3 cup(s) (316mL)
2/3 cup (128g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Simple vegan garlic bread
252cal, 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.
breakfast prep - 2 days
1. Super simple green smoothie
230cal, 3p, 12c, 18f (per meal)
1/2 cup, chunks (83g)
6 tbsp (90mL)
1/2 cup(s) (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Blend coconut milk and spinach in a blender until completely smooth.
2
Add frozen pineapple chunks and blend again, until smooth.
3
Serve.
snack prep - 2 days
2. Blackberries
139cal, 4p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 1 days
1. Crispy chik'n tenders
743cal, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Watermelon
82cal, 2p, 17c, 0f (per meal)
8 oz (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 1 days
1. Tofu curry with rice
748cal, 27p, 90c, 29f (per meal)
1/2 cup (93g)
1/2 lbs (227g)
1 tsp (5mL)
1/2 jar (15 oz) (213g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Drain and rinse tofu. Pat dry and press gently to get any extra liquid.
3
Cube tofu into rough, bite-sized chunks.
4
Heat oil in skillet over high heat. Add tofu and do not stir until the bottoms are browned, about 5 minutes.
5
Then gently stir and continue cooking tofu until all sides are browned.
6
Pour in curry sauce. Bring to a simmer and cook until heated through.
7
Serve tofu curry over rice.