vegan meal plan with over 50g protein
In just a few clicks, generate your own vegan meal plan with over 50g 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 (1025cal, 68g protein, 106g net carbs, 28g fat, 18g fiber per day) cannot be customized.
Day 1
1025cal, 52g protein, 108g net carbs, 37g fat, 14g fiber
1/2 sub(s) (261cal, 16p, 30c, 8f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 stuffed tomato(es) (391cal, 7p, 22c, 27f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1050cal, 53g protein, 123g net carbs, 30g fat, 15g fiber
1/2 sub(s) (261cal, 16p, 30c, 8f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 quesadilla(s) (328cal, 7p, 32c, 16f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
975cal, 55g protein, 105g net carbs, 29g fat, 17g fiber
2 serving(s) (285cal, 11p, 44c, 4f)
6 oz (257cal, 13p, 4c, 21f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1050cal, 93g protein, 92g net carbs, 28g fat, 16g fiber
1 patties (97cal, 2p, 14c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
4 tender(s) (229cal, 16p, 21c, 9f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
5 oz (305cal, 38p, 17c, 10f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1000cal, 70g protein, 90g net carbs, 28g fat, 24g fiber
1 patties (97cal, 2p, 14c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
4 tender(s) (229cal, 16p, 21c, 9f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (166cal, 12p, 8c, 7f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1000cal, 75g protein, 110g net carbs, 21g fat, 19g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1000cal, 75g protein, 110g net carbs, 21g fat, 19g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (50 items)
Beverages
Water
2/3 gallon (2496mL)
Protein powder
8 scoop (1/3 cup ea) (248g)
Almond milk, unsweetened
1 cup (240mL)
Other
Vegan cheese, shredded
1 1/2 oz (42g)
Italian seasoning
1/2 tbsp (5g)
Sub roll(s)
1 roll(s) (85g)
Vegan cheese, sliced
1 slice(s) (20g)
Mixed greens
1 1/2 package (5.5 oz) (238g)
Meatless chik'n tenders
8 pieces (204g)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1125g)
Zucchini
3/4 large (242g)
Onion
1 1/4 medium (2-1/2" dia) (135g)
Fresh spinach
1/4 10oz package (59g)
Bell pepper
1 1/2 small (111g)
Cucumber
1 1/4 cucumber (8-1/4") (389g)
Carrots
4 1/2 medium (279g)
Romaine lettuce
1 1/4 hearts (625g)
Ketchup
2 tbsp (34g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Brussels sprouts
1 cup, shredded (50g)
Red onion
1/8 medium (2-1/2" dia) (14g)
Fresh cilantro
1/2 tbsp, chopped (2g)
Garlic
1/3 clove(s) (1g)
Raw celery
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Spices and Herbs
Salt
3 dash (2g)
Ground cumin
4 dash (1g)
Turmeric, ground
2 dash (1g)
Fresh basil
1 tbsp, chopped (3g)
Crushed red pepper
3/4 dash (0g)
Cajun seasoning
1 tsp (2g)
Fats and Oils
Olive oil
1 1/2 tbsp (23mL)
Oil
1 1/2 oz (49mL)
Salad dressing
1/4 lbs (129mL)
Cereal Grains and Pasta
Seitan
1/2 lbs (227g)
Quinoa, uncooked
1/3 cup (56g)
Uncooked dry pasta
4 oz (114g)
Fruits and Fruit Juices
Raisins
3/4 cup, packed (124g)
Fruit juice
18 fl oz (540mL)
Avocados
1/4 avocado(s) (50g)
Lemon juice
1 tbsp (15mL)
Orange
4 orange (616g)
Lime juice
1/2 tsp (3mL)
Soups, Sauces, and Gravies
Salsa
1 tbsp (18g)
Hot sauce
2 tsp (10mL)
Pasta sauce
1/4 jar (24 oz) (168g)
Baked Products
Flour tortillas
1/2 tortilla (approx 12" dia) (59g)
Legumes and Legume Products
Firm tofu
1 lbs (454g)
Lentils, raw
13 1/4 tbsp (160g)
Soy sauce
1/2 tbsp (8mL)
Vegetarian burger crumbles
2 oz (57g)
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Veggie stuffed tomatoes (dairy-free)
390 cals, 7p, 22c, 28f (per meal)
4 tbsp (28g)
3 medium whole (2-3/5" dia) (369g)
3/4 large (242g)
3/4 medium (2-1/2" dia) (83g)
1 1/2 cup(s) (45g)
1/2 tbsp (5g)
1 1/2 dash (1g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Cut the top off each tomato and discard.
3
Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.
4
Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.
5
Dice zucchini and onion.
6
Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.
7
Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8
Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.
9
Stuff tomatoes with the veggie mixture and top with remaining cheese.
10
Bake for about 20-25 minutes until tomatoes are piping hot.
11
Optionally: place under broiler for about a minute to brown cheese.
lunch prep - 2 days
1. Seitan philly vegan cheesesteak
260 cals, 16p, 30c, 8f (per meal)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
1/2 slice(s) (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
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.
breakfast prep - 3 days
dinner prep - 1 days
1. Avocado & greens vegan quesadilla
330 cals, 7p, 32c, 16f (per meal)
1 tbsp (18g)
1/4 tsp (1mL)
1/2 oz (14g)
1/2 oz (14g)
1/4 avocado(s) (50g)
1/2 tortilla (approx 12" dia) (59g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add cheese, spinach, and avocado slices to one half of the tortilla. Fold tortilla in half and gently press together.
2
Heat oil in a skillet over medium heat. Add quesadilla and cook until golden, about 2-3 minutes per side.
3
Slice and serve with salsa.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Egyptian quinoa salad
285 cals, 11p, 44c, 4f (per meal)
1/3 cup (56g)
4 dash (1g)
2 dash (1g)
1 small whole (2-2/5" dia) (91g)
1/2 cucumber (8-1/4") (151g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
1 small (74g)
1
Cook quinoa according to directions on package, except add in cumin and turmeric to the water while it cooks.
2
While quinoa cooks, prepare remaining ingredients. (Optionally: you can halve the bell pepper and roast in the broiler for about 10 minutes, flipping once, or until skin blisters. Remove the skin and finely chop. This is optional and you can also just use finely chopped, raw bell pepper.)
3
When quinoa is cooked, let it cool for 5 minutes and then mix in all remaining ingredients.
4
Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. 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 - 1 days
1. Simple seitan
305 cals, 38p, 17c, 10f (per meal)
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
1 tsp (6mL)
1/4 medium whole (2-3/5" dia) (31g)
1/8 medium (8g)
1/4 hearts (125g)
Recipe has been scaled from original by 0.13x. 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. Crispy chik'n tenders
230 cals, 16p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. 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.
breakfast prep - 2 days
1. Vegan English bubble & squeak
95 cals, 2p, 14c, 2f (per meal)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 tsp (10mL)
1 cup, shredded (50g)
1 tsp (5mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with hot sauce.
dinner prep - 1 days
1. Carrot & grounds stir fry
165 cals, 12p, 8c, 7f (per meal)
1/2 tbsp, chopped (1g)
1 tsp (5mL)
1/2 tsp (3mL)
2/3 dash (0g)
1 tsp (5mL)
1/2 tbsp (8mL)
1/6 large (25g)
1/3 clove(s) (1g)
2 oz (57g)
2/3 large (48g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Cajun tofu
155 cals, 11p, 4c, 11f (per meal)
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
2/3 package (5.5 oz) (103g)
2 tbsp (30mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 cucumber (8-1/4") (201g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
breakfast prep - 2 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.