vegan meal plan with over 60g protein
In just a few clicks, generate your own vegan meal plan with over 60g 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, 69g protein, 92g net carbs, 29g fat, 26g fiber per day) cannot be customized.
Day 1
1000cal, 64g protein, 98g net carbs, 28g fat, 25g fiber
1 serving(s) (185cal, 9p, 20c, 4f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 serving(s) (113cal, 4p, 14c, 2f)
2/3 cup(s) (68cal, 3p, 3c, 5f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
975cal, 62g protein, 111g net carbs, 20g fat, 24g fiber
1 serving(s) (185cal, 9p, 20c, 4f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
1025cal, 68g protein, 116g net carbs, 19g fat, 28g fiber
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 sweet potato(es) (301cal, 14p, 38c, 6f)
1 cup(s) (85cal, 7p, 2c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1050cal, 63g protein, 75g net carbs, 39g fat, 35g fiber
1 toast(s) (203cal, 8p, 14c, 11f)
1/2 serving(s) (218cal, 8p, 22c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
2/3 serving(s) (257cal, 15p, 26c, 3f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1025cal, 68g protein, 71g net carbs, 43g fat, 23g fiber
1 toast(s) (203cal, 8p, 14c, 11f)
1/2 serving(s) (218cal, 8p, 22c, 7f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1000cal, 80g protein, 86g net carbs, 26g fat, 23g fiber
1/2 serving(s) (84cal, 13p, 2c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 container (136cal, 6p, 20c, 4f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1000cal, 80g protein, 86g net carbs, 26g fat, 23g fiber
1/2 serving(s) (84cal, 13p, 2c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 container (136cal, 6p, 20c, 4f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (48 items)
Beverages
Water
8 cup(s) (1896mL)
Protein powder
7 scoop (1/3 cup ea) (217g)
Almond milk, unsweetened
56 tsp (281mL)
Fats and Oils
Balsamic vinaigrette
1 tbsp (15mL)
Oil
2/3 oz (20mL)
Salad dressing
2 1/3 oz (67mL)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Zucchini
1 medium (196g)
Frozen mixed veggies
1/2 10oz package (142g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (313g)
Cucumber
3 cucumber (8-1/4") (903g)
Purple onions
3/4 small (53g)
Cauliflower
1 head small (4" dia.) (265g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Garlic
1/2 clove(s) (2g)
Fresh spinach
1 cup(s) (30g)
Other
Mixed greens
2 1/2 cup (75g)
Teriyaki sauce
2 tbsp (31mL)
Soy milk, unsweetened
4 cup (960mL)
Nutritional yeast
1/2 oz (16g)
Lentil pasta
2 oz (57g)
Sub roll(s)
1/2 roll(s) (43g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Soy milk yogurt
2 container(s) (301g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (247g)
Barbecue sauce
4 tbsp (72g)
Vegetable broth
3/8 cup(s) (mL)
Salsa
4 tbsp (65g)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Legumes and Legume Products
Chickpeas, canned
1 can (448g)
Vegetarian burger crumbles
2 oz (57g)
Black beans
1/2 can (220g)
Hummus
2 tbsp (30g)
Snacks
Pretzels, hard, salted
5 oz (142g)
Spices and Herbs
Salt
2 dash (2g)
Garlic powder
5 dash (2g)
Ground cumin
1 1/4 tsp (3g)
Dairy and Egg Products
Sour cream
1 tbsp (12g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Flax seeds
2 dash (2g)
Almond butter
2 tbsp (32g)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Raspberries
10 oz (284g)
Baked Products
Bread
2 slice(s) (64g)
Sweets
Cocoa powder
1 tsp (2g)
protein prep - 7 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
dinner prep - 1 days
1. Zoodles marinara
115 cals, 4p, 14c, 2f (per meal)
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. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
breakfast prep - 3 days
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 - 1 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
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.
dinner prep - 1 days
1. Garlic crumbles stuffed sweet potatoes
300 cals, 14p, 38c, 6f (per meal)
2 oz (57g)
1 sweetpotato, 5" long (210g)
1 dash (0g)
1/2 clove(s) (2g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
dinner prep - 1 days
1. Black bean and salsa soup
255 cals, 15p, 26c, 3f (per meal)
1/2 can (220g)
3/8 cup(s) (mL)
4 tbsp (65g)
2 dash (1g)
1 tbsp (12g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 2 days
1. Chickpea & sweet potato salad
220 cals, 8p, 22c, 8f (per meal)
4 dash (2g)
1 tsp (2g)
1/2 tbsp (8mL)
1 tsp (5mL)
2 tbsp (30g)
1 cup(s) (30g)
1/2 sweetpotato, 5" long (105g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C) and line a baking tray with parchment paper; set aside.
2
Toss cubed sweet potatoes with half of the oil and season with some salt and pepper. Spread them in the baking sheet and bake for 10 minutes.
3
Meanwhile, toss the chickpeas in the remaining half of the oil and season with the cumin, garlic powder and some salt.
4
When sweet potato timer is up, remove them from the oven and toss them and move them over to one side of the baking sheet. Add the chickpeas to the open side of the baking sheet and bake for 10 minutes until sweet potatoes are soft and chickpeas are golden. Set aside to slightly cool.
5
Prepare the dressing by mixing together the hummus with the lemon juice and some salt/pepper to taste. Add a splash of water, if desired, to make it more of a dressing-like consistency.
6
Assemble salad by tossing spinach with sweet potatoes and chickpeas. Drizzle hummus dressing on top and serve.
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
breakfast prep - 2 days
1. Smashed raspberry almond butter toast
205 cals, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
dinner prep - 1 days
1. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
1/2 roll(s) (43g)
4 dash (1g)
2 tbsp (33g)
2 meatball(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
dinner prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
2. Cucumber slices
45 cals, 2p, 8c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 2 days
1. Double chocolate almond milk protein shake
85 cals, 13p, 2c, 2f (per meal)
4 dash (1g)
1/2 cup(s) (119mL)
4 tbsp (60mL)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.