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 (1000cal, 60g protein, 108g net carbs, 27g fat, 23g fiber per day) cannot be customized.
Day 1
1025cal, 67g protein, 106g net carbs, 32g fat, 14g fiber
1 serving(s) (183cal, 9p, 2c, 15f)
2 can(s) (421cal, 9p, 84c, 3f)
2 skewers (233cal, 19p, 5c, 14f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
1075cal, 52g protein, 145g net carbs, 21g fat, 21g fiber
1 serving(s) (183cal, 9p, 2c, 15f)
2 can(s) (421cal, 9p, 84c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1000cal, 55g protein, 125g net carbs, 19g fat, 28g fiber
3 square(s) (180cal, 2p, 11c, 13f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1000cal, 57g protein, 102g net carbs, 29g fat, 26g fiber
3 square(s) (180cal, 2p, 11c, 13f)
1 serving(s) (262cal, 9p, 27c, 10f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
975cal, 60g protein, 82g net carbs, 32g fat, 30g fiber
1/2 serving(s) (228cal, 9p, 18c, 11f)
1 serving(s) (85cal, 3p, 9c, 3f)
2 serving(s) (369cal, 18p, 39c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1025cal, 59g protein, 101g net carbs, 31g fat, 26g fiber
2 serving(s) (369cal, 18p, 39c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
975cal, 69g protein, 96g net carbs, 27g fat, 16g fiber
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (43 items)
Beverages
Water
9 1/2 cup(s) (2270mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Other
Skewer(s)
2 skewer(s) (2g)
Vegan chik'n strips
2 2/3 oz (76g)
Sesame oil
1 tsp (5mL)
Lentil pasta
4 oz (113g)
Mixed greens
2/3 package (5.5 oz) (103g)
Diced tomatoes
1/4 28oz can (199g)
Teriyaki sauce
3 oz (75mL)
Curry paste
2 tsp (10g)
Vegetables and Vegetable Products
Fresh ginger
2 g (2g)
Tomatoes
2 medium whole (2-3/5" dia) (234g)
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Bell pepper
1 2/3 small (123g)
Raw celery
2 1/3 stalk, medium (7-1/2" - 8" long) (93g)
Onion
5/8 medium (2-1/2" dia) (67g)
Frozen mixed veggies
1 10oz package (284g)
Garlic
1/3 clove(s) (1g)
Fruits and Fruit Juices
Lime juice
1/2 tbsp (8mL)
Lemon juice
2 tbsp (33mL)
Pears
2 medium (356g)
Fruit juice
32 fl oz (960mL)
Avocados
3/4 avocado(s) (151g)
Legumes and Legume Products
Peanut butter
2 tsp (11g)
Lentils, raw
13 1/4 tbsp (160g)
Chickpeas, canned
1 1/3 can (597g)
Spices and Herbs
Salt
1 1/2 dash (1g)
Ground cumin
2 tsp (4g)
Turmeric, ground
1/2 tsp (1g)
Fresh basil
5 tsp, chopped (4g)
Paprika
4 dash (1g)
Curry powder
4 dash (1g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
4 can (10.5 oz) (1192g)
Pasta sauce
1/4 jar (24 oz) (168g)
Vegetable broth
1 cup(s) (mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut milk, canned
1/3 can (158mL)
Cereal Grains and Pasta
Quinoa, uncooked
1/2 cup (94g)
Seitan
2 oz (57g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Fats and Oils
Salad dressing
2 tbsp (30mL)
Oil
1 1/2 tbsp (21mL)
Baked Products
Bread
3 slice (96g)
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Chik'n satay with peanut sauce
235 cals, 19p, 5c, 14f (per meal)
2 skewer(s) (2g)
1/3 1 inch cube (2g)
2 2/3 oz (76g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tsp (11g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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. Tomato soup
420 cals, 9p, 84c, 3f (per meal)
4 can (10.5 oz) (1192g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
dinner prep - 2 days
1. Egyptian quinoa salad
240 cals, 9p, 36c, 3f (per meal)
1/2 cup (94g)
1 tsp (2g)
1/2 tsp (1g)
1 2/3 small whole (2-2/5" dia) (152g)
5/6 cucumber (8-1/4") (251g)
5 tsp (25mL)
5 tsp, chopped (4g)
1 2/3 small (123g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
breakfast prep - 2 days
dinner prep - 1 days
1. Moroccan chickpea soup
260 cals, 9p, 27c, 10f (per meal)
1/4 28oz can (199g)
4 dash (1g)
1 tsp (2g)
1 cup(s) (mL)
1/2 tbsp (8mL)
1/4 can (112g)
1/2 tbsp (8mL)
1 stalk, medium (7-1/2" - 8" long) (40g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over low heat. Add onions and celery and cook until softened, stirring frequently, about 10 minutes.
2
Add cumin and paprika. Stir and cook for about 1-2 minutes, until spices are fragrant.
3
Add chickpeas, tomatoes, and vegetable broth. Bring to a simmer over medium heat and cover. Simmer for about 10 minutes.
4
Add lemon juice and salt/pepper to taste. Add more water or broth if too thick. Serve.
2. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
1/3 package (5.5 oz) (52g)
1 tbsp (15mL)
1/3 medium whole (2-3/5" dia) (41g)
1/3 cucumber (8-1/4") (100g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
breakfast prep - 3 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
lunch prep - 1 days
1. Ginger coconut chickpea soup
230 cals, 9p, 18c, 11f (per meal)
1/3 dash (0g)
3/8 cup(s) (99mL)
2 tbsp (24g)
1/8 can (38mL)
1/8 can (37g)
4 dash (1g)
1/8 slices (1" dia) (0g)
1/3 clove(s) (1g)
1/8 large (12g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook for about 7 minutes.
2
Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3
Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for about 30 minutes. Season with salt/pepper to taste and serve.
2. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
1/3 package (5.5 oz) (52g)
1 tbsp (15mL)
1/3 medium whole (2-3/5" dia) (41g)
1/3 cucumber (8-1/4") (100g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (1g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. 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.
dinner prep - 1 days
1. Teriyaki seitan wings
150 cals, 16p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Lentils
175 cals, 12p, 25c, 1f (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.