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 (1000cal, 48g protein, 107g net carbs, 31g fat, 28g fiber per day) cannot be customized.
Day 1
1000cal, 47g protein, 113g net carbs, 26g fat, 33g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (284cal, 18p, 40c, 2f)
1 cup(s) (69cal, 2p, 6c, 4f)
1 serving(s) (286cal, 15p, 30c, 5f)
1 serving(s) (141cal, 2p, 18c, 6f)
Day 2
1025cal, 51g protein, 116g net carbs, 25g fat, 35g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (284cal, 18p, 40c, 2f)
1 cup(s) (69cal, 2p, 6c, 4f)
1/2 serving(s) (218cal, 9p, 28c, 5f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
Day 3
1075cal, 54g protein, 108g net carbs, 35g fat, 29g fiber
1 bar(s) (119cal, 3p, 15c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 cup(s) (85cal, 7p, 2c, 5f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (177cal, 3p, 26c, 5f)
1/2 serving(s) (218cal, 9p, 28c, 5f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
Day 4
1000cal, 49g protein, 103g net carbs, 36g fat, 19g fiber
3 serving(s) (206cal, 5p, 11c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1 serving(s) (177cal, 3p, 26c, 5f)
Day 5
950cal, 40g protein, 94g net carbs, 35g fat, 26g fiber
3 serving(s) (206cal, 5p, 11c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (202cal, 10p, 25c, 4f)
3/4 cup(s) (76cal, 3p, 3c, 6f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 6
950cal, 41g protein, 116g net carbs, 28g fat, 19g fiber
1 container (136cal, 6p, 20c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 serving(s) (163cal, 3p, 21c, 6f)
2 cup(s) (138cal, 4p, 12c, 7f)
Day 7
1000cal, 50g protein, 100g net carbs, 32g fat, 32g fiber
1 container (136cal, 6p, 20c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 serving(s) (174cal, 8p, 20c, 3f)
1/3 cup (137cal, 14p, 3c, 5f)
1 serving(s) (98cal, 4p, 7c, 3f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1 serving(s) (163cal, 3p, 21c, 6f)
2 cup(s) (138cal, 4p, 12c, 7f)
Grocery List (49 items)
Vegetables and Vegetable Products
Tomatoes
10 medium whole (2-3/5" dia) (1226g)
Kale leaves
1 3/4 lbs (809g)
Garlic
5 1/2 clove(s) (17g)
Frozen mixed veggies
1 1/2 cup (203g)
Tomato paste
1/2 tbsp (8g)
Onion
1 medium (2-1/2" dia) (122g)
Canned whole tomatoes
1/2 cup (120g)
Carrots
2 medium (125g)
Romaine lettuce
2 1/2 hearts (1250g)
Sweet potatoes
2/3 lbs (303g)
Green pepper
4 tsp, chopped (12g)
Canned crushed tomatoes
1/4 can (14.5 oz) (101g)
Edamame, frozen, shelled
2 cup (236g)
Fresh spinach
1/2 cup(s) (15g)
Raw celery
1/4 stalk, large (11"-12" long) (16g)
Whole kernel corn
1/8 11oz can (24g)
Canned stewed tomatoes
1/8 can (~14.5 oz) (51g)
Other
Soy milk, unsweetened
1/4 gallon (900mL)
Nutritional yeast
1 tbsp (4g)
Smoked paprika
1/2 tsp (1g)
Diced tomatoes
1/4 can(s) (105g)
Italian seasoning
1/4 tbsp (3g)
Soy milk yogurt
2 container(s) (301g)
Edamame, dry roasted
1/3 cup (30g)
Snacks
Small granola bar
3 bar (75g)
Tortilla chips
3 oz (85g)
Legumes and Legume Products
Lentils, raw
1 1/3 cup (228g)
Black beans
3/4 (15.5oz) can (329g)
White beans, canned
1/4 15.5oz can (110g)
Soups, Sauces, and Gravies
Vegetable broth
4 3/4 cup(s) (mL)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Salsa
1/2 cup (130g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Fats and Oils
Salad dressing
9 3/4 tbsp (146mL)
Oil
1 1/3 tbsp (18mL)
Olive oil
2 oz (60mL)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Spices and Herbs
Ground cumin
2 1/2 g (3g)
Chili powder
4 1/2 g (5g)
Salt
2 1/2 tsp (16g)
Black pepper
1/2 tsp, ground (1g)
Garlic powder
1/3 tsp (1g)
Paprika
1/2 tsp (1g)
Crushed red pepper
1 dash (0g)
Cereal Grains and Pasta
Dry bulgur wheat
4 tbsp (35g)
Seitan
1/3 lbs (151g)
Uncooked dry pasta
1 oz (32g)
Beverages
Water
1 1/4 cup (307mL)
Almond milk, unsweetened
3/4 cup(s) (180mL)
breakfast prep - 3 days
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Lentil and veggie soup
285 cals, 18p, 40c, 2f (per meal)
1/2 cup (96g)
2 cup(s) (mL)
1 cup, chopped (67g)
1 tbsp (4g)
1 clove(s) (3g)
1 1/2 cup (203g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple kale salad
70 cals, 2p, 6c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Smokey black bean stew
285 cals, 15p, 30c, 5f (per meal)
1/2 tsp (1g)
1/2 tbsp (8mL)
1/2 cup(s) (mL)
1/4 tbsp (4mL)
1/4 tbsp (4g)
2 dash (1g)
1/2 clove(s) (2g)
1/4 small (18g)
1/4 can(s) (105g)
1/2 (15.5oz) can (220g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Lentil chili
220 cals, 9p, 28c, 5f (per meal)
1/2 tbsp (8mL)
1/4 medium (2-1/2" dia) (28g)
1 clove(s) (3g)
4 tbsp (48g)
1/2 tbsp (4g)
1/4 tbsp (2g)
1 dash (1g)
1/2 dash, ground (0g)
1/2 cup (120g)
4 tbsp (35g)
3/4 cup(s) (mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Lentils
85 cals, 6p, 13c, 0f (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 salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (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.
lunch prep - 2 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
4 tsp (20mL)
2 2/3 tbsp, chopped (27g)
1 2/3 clove(s) (5g)
4 tsp, chopped (12g)
1/3 lbs (151g)
1 1/3 dash, ground (0g)
2 tsp (10mL)
2/3 dash (1g)
Recipe has been scaled from original by 0.33x. 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. Sweet potato fries
175 cals, 3p, 26c, 5f (per meal)
2/3 lbs (303g)
2 tsp (10mL)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 tsp (2g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
dinner prep - 1 days
1. Lentil & tomato pasta
315 cals, 15p, 51c, 2f (per meal)
1/4 tbsp (4g)
1/6 tsp (1mL)
1 dash (0g)
1 dash (0g)
1/4 cup(s) (52mL)
1/4 can (14.5 oz) (101g)
1/4 medium (15g)
1/4 clove(s) (1g)
1/8 large (19g)
3 tbsp (36g)
1 oz (32g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
breakfast prep - 2 days
1. Kale chips
205 cals, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. 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
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. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Edamame
140 cals, 13p, 3c, 6f (per meal)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 1 days
1. Tuscan white bean soup
200 cals, 10p, 25c, 4f (per meal)
1/2 cup(s) (15g)
1 cup(s) (mL)
1 dash (0g)
1/4 tbsp (3g)
1/4 15.5oz can (110g)
1/4 stalk, large (11"-12" long) (16g)
1/4 large (18g)
1 clove(s) (3g)
1/4 tbsp (4mL)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add the onion and garlic and fry for about 5 minutes until softened. Add the carrots and celery and cook another 8-10 minutes, stirring occasionally.
2
Add the broth, white beans, Italian seasoning, crushed red pepper, and some salt/pepper to taste to the pot and bring to a simmer. Reduce heat to low and simmer, covered, for 15 minutes.
3
Stir in spinach and cook until wilted, about 2 minutes.
4
Serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. 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 - 2 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Simple kale salad
140 cals, 4p, 12c, 7f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. Chips and salsa
165 cals, 3p, 21c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
breakfast prep - 2 days
2. Cherry tomatoes
40 cals, 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.
lunch prep - 1 days
1. Black bean vegetable soup
175 cals, 8p, 20c, 3f (per meal)
3/8 tsp (2mL)
1/8 medium (2-1/2" dia) (14g)
1/8 clove (0g)
1/4 medium (15g)
2 dash (1g)
1 dash (0g)
1/2 cup(s) (mL)
1/4 (15.5oz) can (110g)
1/8 11oz can (24g)
1/4 dash, ground (0g)
1/8 can (~14.5 oz) (51g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add broth, 1 can of the beans, corn, and pepper; bring to boil.
2
Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. 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.
