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

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 (975cal, 69g protein, 92g net carbs, 28g fat, 22g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Soy milk yogurt
Black bean and salsa soup, tortilla chips
Baked tofu, fruit juice
Tue
Wed
Thu
Quinoa and black beans
Tofu lo-mein, fruit juice
Fri
Pistachios
Sat
Crispy tenders, mixed vegetables
Grilled 'cheese' with mushrooms, fruit juice, chunky canned soup (non-creamy)
Protein shake
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Beverages
Water
6 3/4 cup(s) (1600mL)
Protein powder
6 scoop (1/3 cup ea) (186g)
Legumes and Legume Products
Extra firm tofu
32 oz (907g)
Soy sauce
8 oz (188mL)
Black beans
2 1/2 (15.5oz) can (1098g)
Vegetables and Vegetable Products
Fresh ginger
1 1/2 slices (1" dia) (3g)
Frozen mixed veggies
10 1/2 oz (294g)
Onion
1/2 medium (2-1/2" dia) (55g)
Garlic
1 1/2 clove(s) (5g)
Frozen corn kernels
1/2 cup (68g)
Mushrooms
4 tbsp, chopped (18g)
Ketchup
4 tsp (23g)
Nut and Seed Products
Sesame seeds
1 1/2 tbsp (14g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Fruits and Fruit Juices
Fruit juice
38 fl oz (1140mL)
Snacks
Tortilla chips
3 oz (85g)
Soups, Sauces, and Gravies
Vegetable broth
2 cup(s) (mL)
Salsa
3/4 cup (195g)
Oriental flavored ramen
1/2 packet (3g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Spices and Herbs
Ground cumin
1 1/4 tsp (3g)
Cayenne pepper
1 dash (0g)
Salt
2 dash (2g)
Black pepper
1 dash, ground (0g)
Thyme
4 dash, ground (1g)
Dairy and Egg Products
Sour cream
3 tbsp (36g)
Other
Soy milk yogurt
4 container(s) (601g)
Vegan cheese, sliced
1/2 slice(s) (10g)
Meatless chik'n tenders
5 1/3 pieces (136g)
Fats and Oils
Olive oil
1 1/4 tbsp (19mL)
Oil
1/2 tsp (3mL)
Cereal Grains and Pasta
Quinoa, uncooked
6 tbsp (64g)
Baked Products
Bread
1 slice(s) (32g)
protein prep - 6 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • dinner prep - 3 days
    1. Baked tofu
    225 cals, 22p, 5c, 12f (per meal)
  • ,
  • Extra firm tofu
    24 oz (680g)
  • Fresh ginger, peeled and grated
    1 1/2 slices (1" dia) (3g)
  • Sesame seeds
    1 1/2 tbsp (14g)
  • Soy sauce
    3/4 cup (180mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
    2
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
    3
    Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
    4
    Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
    5
    Spread marinated tofu onto the prepared baking sheet.
    6
    Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • lunch prep - 3 days
    1. Black bean and salsa soup
    255 cals, 15p, 26c, 3f (per meal)
  • Black beans
    1 1/2 (15.5oz) can (659g)
  • Vegetable broth
    1 cup(s) (mL)
  • Salsa, chunky
    3/4 cup (195g)
  • Ground cumin
    1/4 tbsp (2g)
  • Sour cream
    3 tbsp (36g)
  • Recipe has been scaled from original by 0.5x. 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. Tortilla chips
    140 cals, 2p, 18c, 6f (per meal)
  • Tortilla chips
    1 oz (28g)
  • breakfast prep - 4 days
    1. soy milk yogurt
    135 cals, 6p, 20c, 4f (per meal)
  • ,
  • Soy milk yogurt
    1 container(s) (150g)
  • dinner prep - 2 days
    1. Tofu lo-mein
    250 cals, 15p, 14c, 12f (per meal)
  • Oriental flavored ramen
    1/2 packet (3g)
  • Soy sauce
    1/2 tbsp (8mL)
  • Water
    3/4 cup(s) (178mL)
  • Extra firm tofu
    8 oz (227g)
  • Olive oil
    1 tbsp (15mL)
  • Frozen mixed veggies
    8 oz (227g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • ,
  • Fruit juice
    8 fl oz (240mL)
  • lunch prep - 2 days
    1. Quinoa and black beans
    390 cals, 20p, 50c, 4f (per meal)
  • Oil
    1/2 tsp (3mL)
  • Onion, chopped
    1/2 medium (2-1/2" dia) (55g)
  • Garlic, chopped
    1 1/2 clove(s) (5g)
  • Quinoa, uncooked
    6 tbsp (64g)
  • Vegetable broth
    3/4 cup(s) (mL)
  • Ground cumin
    4 dash (1g)
  • Cayenne pepper
    1 dash (0g)
  • Salt
    2 dash (2g)
  • Black pepper
    1 dash, ground (0g)
  • Frozen corn kernels
    1/2 cup (68g)
  • Black beans, rinsed and drained
    1 (15.5oz) can (439g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
    2
    Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
    3
    Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
    breakfast prep - 2 days
    1. Pistachios
    190 cals, 7p, 6c, 14f (per meal)
  • Pistachios, dry roasted, without shells or salt added
    1/2 cup (62g)
  • dinner prep - 1 days
    1. Grilled 'cheese' with mushrooms
    150 cals, 5p, 15c, 7f (per meal)
  • Bread
    1 slice(s) (32g)
  • Thyme
    4 dash, ground (1g)
  • Olive oil
    1/4 tbsp (4mL)
  • Mushrooms
    4 tbsp, chopped (18g)
  • Vegan cheese, sliced
    1/2 slice(s) (10g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
    2
    Put the cheese on one slice of bread and put the mushrooms on top.
    3
    Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
    4
    Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
    2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • Fruit juice
    4 fl oz (120mL)
  • 3. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • Chunky canned soup (non-creamy varieties)
    1/2 can (~19 oz) (263g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 1 days
    1. Crispy tenders
    305 cals, 22p, 28c, 12f (per meal)
  • Meatless chik'n tenders
    5 1/3 pieces (136g)
  • Ketchup
    4 tsp (23g)
  • Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    2. Mixed vegetables
    50 cals, 2p, 6c, 0f (per meal)
  • Frozen mixed veggies
    1/2 cup (68g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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