vegan meal plan with over 40g protein
In just a few clicks, generate your own vegan meal plan with over 40g protein 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 (975cal, 53g protein, 88g net carbs, 38g fat, 20g fiber per day) cannot be customized.
Day 1
925cal, 61g protein, 66g net carbs, 40g fat, 17g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 1/3 oz (151cal, 15p, 4c, 8f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
Day 2
950cal, 56g protein, 85g net carbs, 38g fat, 13g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 1/3 oz (151cal, 15p, 4c, 8f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 3/4 cup(s) (148cal, 12p, 4c, 8f)
2/3 serving(s) (295cal, 15p, 44c, 5f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
Day 3
975cal, 42g protein, 101g net carbs, 36g fat, 19g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
2/3 serving(s) (295cal, 15p, 44c, 5f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
Day 4
1050cal, 40g protein, 84g net carbs, 51g fat, 23g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
2/3 serving(s) (226cal, 11p, 17c, 11f)
3 serving(s) (227cal, 5p, 16c, 14f)
Day 5
1050cal, 63g protein, 118g net carbs, 30g fat, 14g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
2/3 serving(s) (473cal, 15p, 62c, 15f)
Day 6
975cal, 53g protein, 81g net carbs, 36g fat, 27g fiber
1 serving(s) (264cal, 18p, 12c, 13f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1/2 serving(s) (271cal, 13p, 31c, 8f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 7
975cal, 53g protein, 81g net carbs, 36g fat, 27g fiber
1 serving(s) (264cal, 18p, 12c, 13f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1/2 serving(s) (271cal, 13p, 31c, 8f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Grocery List (48 items)
Snacks
High-protein granola bar
2 bar (80g)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (357g)
Fresh ginger
2/3 slices (1" dia) (1g)
Ketchup
1 1/4 tbsp (21g)
Frozen broccoli
1/3 package (95g)
Garlic
2 clove(s) (6g)
Kale leaves
1/2 lbs (205g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Frozen mixed veggies
2 2/3 oz (76g)
Onion
3/4 medium (2-1/2" dia) (78g)
Fresh spinach
3/4 cup(s) (24g)
Carrots
2 medium (122g)
Raw celery
1/2 stalk, medium (7-1/2" - 8" long) (20g)
Canned crushed tomatoes
1/4 can (101g)
Brussels sprouts
4 oz (113g)
Broccoli
1/2 cup chopped (46g)
Bell pepper
1/2 medium (60g)
Legumes and Legume Products
Soy sauce
1/4 lbs (82mL)
Extra firm tofu
1 1/2 lbs (702g)
Firm tofu
1/3 package (16 oz) (151g)
Hummus
1/4 lbs (122g)
Lentils, raw
13 1/4 tbsp (160g)
Nut and Seed Products
Sesame seeds
2 tsp (6g)
Walnuts
1/3 cup, shelled (33g)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Uncooked dry pasta
6 2/3 oz (190g)
Seitan
5 oz (142g)
Beverages
Water
6 cup(s) (1462mL)
Almond milk, unsweetened
2 3/4 tbsp (41mL)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
1/4 tbsp, ground (2g)
Basil, dried
1 g (1g)
Oregano, dried
2 dash, leaves (0g)
Other
Soy milk, unsweetened
7 cup (1642mL)
Meatless chik'n tenders
5 pieces (128g)
Mixed greens
7 1/2 cup (225g)
Fruits and Fruit Juices
Blackberries
1 cup (144g)
Lemon juice
1 tsp (5mL)
Lemon
1/2 small (29g)
Avocados
1/2 avocado(s) (101g)
Fats and Oils
Salad dressing
1/2 cup (113mL)
Balsamic vinaigrette
3 tbsp (45mL)
Olive oil
1 oz (35mL)
Oil
1/2 oz (16mL)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Soups, Sauces, and Gravies
Oriental flavored ramen
1/6 package with flavor packet (14g)
Baked Products
Bread
2 slice (64g)
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
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. Baked tofu
150 cals, 15p, 4c, 8f (per meal)
1/3 cup (80mL)
2/3 lbs (303g)
2/3 slices (1" dia) (1g)
2 tsp (6g)
Recipe has been scaled from original by 0.33x. 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.
3. White rice
55 cals, 1p, 12c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 1 days
1. Crispy chik'n tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
295 cals, 15p, 44c, 5f (per meal)
4 oz (114g)
1/3 package (16 oz) (151g)
1/3 package (95g)
2/3 clove(s) (2g)
1/6 dash (0g)
2 2/3 tbsp (40mL)
1/4 tbsp, ground (1g)
Recipe has been scaled from original by 0.33x. 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 kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
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.
lunch prep - 2 days
1. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
3 tbsp (45mL)
6 beets (2" dia, sphere) (300g)
1 1/2 cup (177g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Tofu lo-mein
225 cals, 11p, 18c, 11f (per meal)
2 2/3 oz (76g)
1 tsp (5mL)
1/4 cup(s) (59mL)
1/2 tsp (3mL)
1/6 package with flavor packet (14g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
2. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Simple seitan
305 cals, 38p, 17c, 10f (per meal)
2. Beets
50 cals, 2p, 8c, 0f (per meal)
2 beets (2" dia, sphere) (100g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
dinner prep - 1 days
1. Spinach & hummus pasta
475 cals, 15p, 62c, 15f (per meal)
2 2/3 oz (76g)
1 tsp (5mL)
1/3 small (23g)
2/3 cup(s) (20g)
1/3 medium whole (2-3/5" dia) (41g)
2 tsp (10mL)
2/3 clove(s) (2g)
1 2/3 oz (47g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to directions on package.
2
Heat oil in a large skillet over medium heat and cook onions for about 5 minutes.
3
Add in garlic, spinach, lemon juice and tomatoes and stir, cooking for about 3 minutes.
4
Add in hummus and mix well. Add a splash of water if needed.
5
Mix in pasta and season with salt/pepper to taste. Serve.
dinner prep - 2 days
1. Lentil Soup
270 cals, 13p, 31c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/2 medium (31g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1/2 clove(s) (2g)
2 dash, leaves (0g)
1/4 can (101g)
1/2 cup (96g)
2 cup(s) (474mL)
1/8 cup(s) (4g)
2 dash (2g)
1 dash, ground (0g)
1 tbsp (15mL)
2 dash, leaves (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (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.
breakfast prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
lunch prep - 2 days
1. Roasted tofu & veggies
265 cals, 18p, 12c, 13f (per meal)
1 block (324g)
4 dash (3g)
4 dash, ground (1g)
4 oz (113g)
1 1/2 medium (92g)
1/2 cup chopped (46g)
1/2 medium (60g)
1/4 medium (2-1/2" dia) (28g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. 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.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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.