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

Generate 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: Sample plan

This sample plan (1000cal, 54g protein, 94g net carbs, 36g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Walnuts, orange
Zoodles with avocado sauce, protein shake
Strawberry apple spinach salad, fruit juice
Tue
Wed
Thu
Protein shake (almond milk)
Chunky canned soup (creamy)
Spaghetti and meatless meatballs, fruit juice
Fri
Sat
Tomato soup
Zoodles marinara, fruit juice, strawberries
Beverages
Water
5 cup(s) (1185mL)
Protein powder
7 1/2 scoop (1/3 cup ea) (233g)
Almond milk
3 cup (720mL)
Fruits and Fruit Juices
Lemon juice
1/4 cup (68mL)
Avocados
1 1/2 avocado(s) (302g)
Strawberries
1 2/3 pint (590g)
Apples
2 1/2 small (2-3/4" dia) (373g)
Fruit juice
32 fl oz (960mL)
Oranges
3 orange (462g)
Vegetables and Vegetable Products
Tomatoes
15 cherry tomatoes (255g)
Zucchini
2 2/3 large (877g)
Fresh spinach
7 1/2 cup(s) (225g)
Spices and Herbs
Fresh basil
1 1/2 cup leaves, whole (36g)
Nut and Seed Products
Almonds
5 tbsp, sliced (29g)
Walnuts
3/4 cup shelled (50 halves) (75g)
Fats and Oils
Balsamic vinaigrette
5 tbsp (74mL)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Pasta sauce
5/8 jar (24 oz) (428g)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Other
Vegan meatballs, frozen
3 meatball(s) (90g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
lunch prep - 3 days
1. Zoodles with avocado sauce
235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/2 cup(s) (118mL)
  • Lemon juice
    1/4 cup (68mL)
  • Tomatoes, halved
    15 cherry tomatoes (255g)
  • Fresh basil
    1 1/2 cup leaves, whole (36g)
  • Zucchini
    1 1/2 large (485g)
  • Avocados, peeled and seed removed
    1 1/2 avocado(s) (302g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
    2. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • dinner prep - 3 days
    1. Strawberry apple spinach salad
    280 cals, 6p, 28c, 12f (per meal)
  • Strawberries, chopped
    1 1/4 pint (446g)
  • Fresh spinach
    7 1/2 cup(s) (225g)
  • Almonds
    5 tbsp, sliced (29g)
  • Balsamic vinaigrette
    5 tbsp (75mL)
  • Apples, chopped
    2 1/2 small (2-3/4" dia) (373g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Toss all ingredients together, except the vinaigrette.
    2
    Drizzle Vinaigrette over salad when serving.
    2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • breakfast prep - 3 days
    1. Walnuts
    175 cals, 4p, 2c, 16f (per meal)
  • ,
  • Walnuts
    4 tbsp shelled (50 halves) (25g)
  • 2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • lunch prep - 2 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    2 can (~19 oz) (1066g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Spaghetti and meatless meatballs
    330 cals, 16p, 50c, 5f (per meal)
  • Vegan meatballs, frozen
    3 meatball(s) (90g)
  • Uncooked dry pasta
    4 oz (114g)
  • Pasta sauce
    1/4 jar (24 oz) (168g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Cook the pasta and 'meat'balls as directed on packaging.
    2
    Top with sauce and enjoy.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • breakfast prep - 3 days
    1. Protein shake (almond milk)
    210 cals, 28p, 5c, 8f (per meal)
  • Almond milk
    1 cup (240mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 1
    Mix until well-combined.
    2
    Serve.
    dinner prep - 1 days
    1. Zoodles marinara
    225 cals, 9p, 28c, 4f (per meal)
  • Pasta sauce
    1 cup (260g)
  • Zucchini
    2 medium (392g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Spiralize zucchini.
    2
    Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
    3
    (optional) Transfer zoodles to towel and pat any excess water off.
    4
    Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
    5
    Serve.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • Fruit juice
    8 fl oz (240mL)
  • 3. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • Strawberries
    1 cup, whole (144g)
  • lunch prep - 1 days
    1. Tomato soup
    420 cals, 9p, 84c, 3f (per meal)
  • Condensed canned tomato soup
    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.
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