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, 77g protein, 74g net carbs, 36g fat, 19g fiber per day) cannot be customized.
Day 1
1025cal, 76g protein, 53g net carbs, 46g fat, 25g fiber
1 serving(s) (332cal, 25p, 15c, 15f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 skewers (233cal, 19p, 5c, 14f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 scoop (109cal, 24p, 1c, 1f)
Day 2
950cal, 78g protein, 60g net carbs, 38g fat, 14g fiber
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 3
950cal, 78g protein, 60g net carbs, 38g fat, 14g fiber
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 scoop (109cal, 24p, 1c, 1f)
Day 4
1000cal, 74g protein, 71g net carbs, 36g fat, 24g fiber
1/2 bagel(s) (130cal, 4p, 19c, 4f)
1 patties (83cal, 9p, 3c, 3f)
1 serving(s) (202cal, 10p, 25c, 4f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 scoop (109cal, 24p, 1c, 1f)
Day 5
1050cal, 74g protein, 68g net carbs, 43g fat, 26g fiber
1/2 bagel(s) (130cal, 4p, 19c, 4f)
1 patties (83cal, 9p, 3c, 3f)
1/2 serving(s) (187cal, 8p, 17c, 6f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 scoop (109cal, 24p, 1c, 1f)
Day 6
1025cal, 79g protein, 84g net carbs, 32g fat, 19g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1 patties (83cal, 9p, 3c, 3f)
1/2 serving(s) (187cal, 8p, 17c, 6f)
2 serving(s) (151cal, 3p, 10c, 9f)
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (63cal, 1p, 5c, 4f)
1 scoop (109cal, 24p, 1c, 1f)
Day 7
1025cal, 80g protein, 120g net carbs, 19g fat, 13g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1 patties (83cal, 9p, 3c, 3f)
2/3 serving(s) (340cal, 12p, 63c, 2f)
4 oz (244cal, 30p, 13c, 8f)
1 serving(s) (63cal, 1p, 5c, 4f)
1 scoop (109cal, 24p, 1c, 1f)
Protein shake
1 scoop per day (109cal, 24p, 1c, 1f)
Grocery List (50 items)
Beverages
Water
1/2 gallon (2150mL)
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)
Mixed greens
9 cup (270g)
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Italian seasoning
1/4 tbsp (3g)
Dairy-free cream cheese
1 1/2 tbsp (23g)
Vegan breakfast sausage patties
4 patties (152g)
Vegetables and Vegetable Products
Fresh ginger
1/3 inch (2.5cm) cube (2g)
Red onion
1/8 medium (2-1/2" dia) (14g)
Cucumber
1/8 cucumber (8-1/4") (38g)
Romaine lettuce
1/2 hearts (250g)
Carrots
7 medium (427g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (451g)
Fresh cilantro
1 tbsp, chopped (3g)
Onion
2 1/2 medium (2-1/2" dia) (267g)
Garlic
1 2/3 clove(s) (5g)
Fresh spinach
1/4 10oz package (72g)
Raw celery
1/4 stalk, large (11"-12" long) (16g)
Tomato paste
1 tbsp (16g)
Bell pepper
1 1/2 large (246g)
Fruits and Fruit Juices
Lime juice
3/8 fl oz (13mL)
Watermelon
12 oz (340g)
Fruit juice
10 2/3 fl oz (320mL)
Legumes and Legume Products
Peanut butter
2 tsp (11g)
Soy sauce
1 tbsp (15mL)
Vegetarian burger crumbles
1 package (12 oz) (313g)
Tempeh
1/2 lbs (227g)
White beans, canned
1/4 can(s) (110g)
Chickpeas, canned
1/2 can (224g)
Fats and Oils
Salad dressing
5 oz (150mL)
Oil
3 oz (92mL)
Spices and Herbs
Crushed red pepper
1/4 tsp (1g)
Salt
2 dash (1g)
Black pepper
2 dash, ground (1g)
Ground cumin
1/2 tbsp (3g)
Paprika
1 tsp (2g)
Cinnamon
1 tsp (3g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Sugar
1 tbsp (13g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Seitan
1/2 lbs (227g)
Uncooked dry pasta
2 2/3 oz (76g)
Soups, Sauces, and Gravies
Vegetable broth
1 cup(s) (mL)
Pasta sauce
1/6 jar (24 oz) (112g)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
Breakfast Cereals
Quick oats
1/2 cup (40g)
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 inch (2.5cm) 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. 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.
lunch prep - 1 days
1. Carrot & grounds stir fry
330 cals, 25p, 15c, 15f (per meal)
1 tbsp, chopped (3g)
2 tsp (10mL)
1 tsp (5mL)
1 1/3 dash (0g)
2 tsp (10mL)
1 tbsp (15mL)
1/3 large (50g)
2/3 clove(s) (2g)
4 oz (113g)
1 1/3 large (96g)
Recipe has been scaled from original by 0.33x. 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. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 2 days
1. Vegan crumbles
145 cals, 19p, 3c, 4f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
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.
dinner prep - 2 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh 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. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 1 days
1. Tuscan white bean soup
200 cals, 10p, 25c, 4f (per meal)
1/2 cup(s) (15g)
1 cup(s) (mL)
1 dash (0g)
1/4 tbsp (3g)
1/4 can(s) (110g)
1/4 stalk, large (11"-12" long) (16g)
1/4 large (18g)
1 clove(s) (3g)
1/4 tbsp (4mL)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add the onion and garlic and fry for about 5 minutes until softened. Add the carrots and celery and cook another 8-10 minutes, stirring occasionally.
2
Add the broth, white beans, Italian seasoning, crushed red pepper, and some salt/pepper to taste to the pot and bring to a simmer. Reduce heat to low and simmer, covered, for 15 minutes.
3
Stir in spinach and cook until wilted, about 2 minutes.
4
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.
breakfast prep - 2 days
1. Small toasted bagel with vegan cream cheese
130 cals, 4p, 19c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Vegan breakfast sausage patties
85 cals, 9p, 3c, 3f (per meal)
2 patties (76g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook patties according to package instructions. Serve.
lunch prep - 2 days
1. Spanish chickpeas
185 cals, 8p, 17c, 6f (per meal)
1/2 tbsp (3g)
1 tsp (2g)
1/2 tbsp (8mL)
1/2 cup(s) (119mL)
2 oz (57g)
1/2 can (224g)
1 tbsp (16g)
1/2 large (82g)
1/2 large (75g)
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 onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Simple seitan
245 cals, 30p, 13c, 8f (per meal)
2. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
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 in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
110 cals, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Vegan breakfast sausage patties
85 cals, 9p, 3c, 3f (per meal)
2 patties (76g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook patties according to package instructions. Serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
340 cals, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.