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

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, 60g protein, 80g net carbs, 40g fat, 23g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Small granola bar, strawberries
Roasted tofu & veggies
Chunky canned soup (non-creamy)
Tue
Wed
Thu
Strawberry apple spinach salad, chunky canned soup (creamy)
Zoodles with avocado sauce, protein shake
Fri
Avocado toast, fruit juice
Sat
Vegan bangers and cauliflower mash
Crispy tenders, orange
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Legumes and Legume Products
Extra firm tofu
2 1/2 block (810g)
Spices and Herbs
Salt
1 1/4 tsp (8g)
Black pepper
1 1/4 tsp, ground (3g)
Fresh basil
1 cup leaves, whole (24g)
Vegetables and Vegetable Products
Brussels sprouts
5/8 lb (284g)
Carrots
3 3/4 medium (229g)
Broccoli
1 1/4 cup chopped (114g)
Bell pepper
1 1/4 medium (149g)
Onion
1 medium (2-1/2" dia) (104g)
Fresh spinach
4 1/2 cup(s) (135g)
Tomatoes
10 cherry tomatoes (170g)
Zucchini
1 large (323g)
Ketchup
1 1/2 tbsp (26g)
Fats and Oils
Olive oil
2 1/2 tbsp (38mL)
Balsamic vinaigrette
3 tbsp (46mL)
Oil
1/2 tbsp (8mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 1/2 can (~19 oz) (2367g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Fruits and Fruit Juices
Strawberries
2 3/4 pint (988g)
Apples
1 1/2 small (2-3/4" dia) (224g)
Lemon juice
3 tbsp (45mL)
Avocados
1 1/2 avocado(s) (302g)
Fruit juice
8 fl oz (240mL)
Oranges
1 orange (154g)
Snacks
Small granola bar
4 bar (100g)
Nut and Seed Products
Almonds
3 tbsp, sliced (17g)
Beverages
Water
3 1/3 cup(s) (789mL)
Protein powder
3 scoop (1/3 cup ea) (93g)
Baked Products
Bread
2 slice (64g)
Other
Meatless chik'n tenders
6 pieces (153g)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
lunch prep - 3 days
1. Roasted tofu & veggies
445 cals, 30p, 20c, 22f (per meal)
  • Extra firm tofu
    2 1/2 block (810g)
  • Salt
    1 1/4 tsp (8g)
  • Black pepper
    1 1/4 tsp, ground (3g)
  • Brussels sprouts, cut in half
    5/8 lb (284g)
  • Carrots, cut as desired
    3 3/4 medium (229g)
  • Broccoli, cut as desired
    1 1/4 cup chopped (114g)
  • Bell pepper, sliced
    1 1/4 medium (149g)
  • Onion, thickly sliced
    5/8 medium (2-1/2" dia) (69g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Recipe has been scaled from original by 1.25x. 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.
    dinner prep - 3 days
    1. Chunky canned soup (non-creamy)
    370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    4 1/2 can (~19 oz) (2367g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 4 days
    1. Small granola bar
    120 cals, 3p, 15c, 5f (per meal)
  • ,
  • Small granola bar
    1 bar (25g)
  • 2. Strawberries
    65 cals, 1p, 10c, 1f (per meal)
  • ,
  • Strawberries
    5 cup, whole (720g)
  • lunch prep - 2 days
    1. Strawberry apple spinach salad
    250 cals, 5p, 25c, 11f (per meal)
  • Strawberries, chopped
    3/4 pint (268g)
  • Fresh spinach
    4 1/2 cup(s) (135g)
  • Almonds
    3 tbsp, sliced (17g)
  • Balsamic vinaigrette
    3 tbsp (45mL)
  • Apples, chopped
    1 1/2 small (2-3/4" dia) (224g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Toss all ingredients together, except the vinaigrette.
    2
    Drizzle Vinaigrette over salad when serving.
    2. Chunky canned soup (creamy)
    175 cals, 6p, 15c, 9f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    1 can (~19 oz) (533g)
  • 1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/3 cup(s) (79mL)
  • Lemon juice
    3 tbsp (45mL)
  • Tomatoes, halved
    10 cherry tomatoes (170g)
  • Fresh basil
    1 cup leaves, whole (24g)
  • Zucchini
    1 large (323g)
  • Avocados, peeled and seed removed
    1 avocado(s) (201g)
  • 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)
  • breakfast prep - 2 days
    1. Avocado toast
    170 cals, 5p, 13c, 9f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Avocados, ripe, sliced
    1/4 avocado(s) (50g)
  • 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. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • dinner prep - 1 days
    1. Crispy tenders
    345 cals, 24p, 31c, 14f (per meal)
  • Meatless chik'n tenders
    6 pieces (153g)
  • Ketchup
    1 1/2 tbsp (26g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • Oranges
    1 orange (154g)
  • lunch prep - 1 days
    1. Vegan bangers and cauliflower mash
    360 cals, 29p, 16c, 19f (per meal)
  • Onion, thinly sliced
    1/2 small (35g)
  • Vegan sausage
    1 sausage (100g)
  • Oil
    1/2 tbsp (8mL)
  • Frozen cauliflower
    3/4 cup (85g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
    2
    Meanwhile, cook the sausage and cauliflower according to the directions on the package.
    3
    When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
    4
    When all elements are done, plate and serve.
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