vegan meal plan with over 70g protein
In just a few clicks, generate your own vegan meal plan with over 70g 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 (1025cal, 79g protein, 84g net carbs, 34g fat, 15g fiber per day) cannot be customized.
Day 1
1050cal, 80g protein, 74g net carbs, 42g fat, 13g fiber
3 square(s) (180cal, 2p, 11c, 13f)
4 lettuce wrap(s) (352cal, 25p, 27c, 15f)
2/3 serving(s) (176cal, 12p, 8c, 9f)
2/3 cup(s) (68cal, 3p, 3c, 5f)
2/3 serving(s) (110cal, 2p, 24c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1000cal, 77g protein, 78g net carbs, 35g fat, 16g fiber
3 square(s) (180cal, 2p, 11c, 13f)
4 lettuce wrap(s) (352cal, 25p, 27c, 15f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
975cal, 87g protein, 74g net carbs, 30g fat, 17g fiber
3 square(s) (180cal, 2p, 11c, 13f)
4 oz seitan (297cal, 32p, 19c, 10f)
1/2 serving(s) (223cal, 10p, 31c, 4f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1025cal, 91g protein, 82g net carbs, 30g fat, 15g fiber
4 oz seitan (297cal, 32p, 19c, 10f)
1/2 serving(s) (223cal, 10p, 31c, 4f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1075cal, 73g protein, 106g net carbs, 34g fat, 14g fiber
2/3 serving(s) (228cal, 20p, 11c, 11f)
2 serving(s) (125cal, 2p, 9c, 7f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1050cal, 76g protein, 99g net carbs, 33g fat, 14g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
2 serving(s) (125cal, 2p, 9c, 7f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
975cal, 71g protein, 72g net carbs, 37g fat, 17g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (130cal, 5p, 16c, 5f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1/2 sandwich(es) (227cal, 10p, 33c, 5f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (43 items)
Sweets
Chocolate, dark, 70-85%
9 square(s) (90g)
Beverages
Water
2/3 gallon (2688mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Almond milk, unsweetened
2 2/3 cup(s) (641mL)
Spices and Herbs
Salt
1/2 tsp (4g)
Black pepper
1/2 tsp, ground (1g)
Fresh thyme
1 dash (0g)
Paprika
1/4 tbsp (2g)
Balsamic vinegar
1/2 tbsp (8mL)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Brown rice
2 tbsp (24g)
Seitan
13 1/3 oz (378g)
Legumes and Legume Products
Extra firm tofu
1/3 block (108g)
Tempeh
1/2 lbs (255g)
Firm tofu
1/4 lbs (106g)
White beans, canned
1/4 15.5oz can (110g)
Dry kidney beans
2 2/3 oz (76g)
Chickpeas, canned
1/2 can (224g)
Roasted peanuts
2 3/4 tbsp (24g)
Vegetables and Vegetable Products
Brussels sprouts
1 1/4 oz (38g)
Carrots
3/4 medium (46g)
Broccoli
6 3/4 tbsp chopped (38g)
Bell pepper
2 1/2 large (422g)
Onion
2 medium (2-1/2" dia) (214g)
Romaine lettuce
1/2 head (298g)
Garlic
2 1/2 clove(s) (7g)
Red bell pepper
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (25g)
Fresh parsley
1 1/2 sprigs (2g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (340g)
Green pepper
1/6 large (27g)
Fats and Oils
Olive oil
3/4 oz (25mL)
Oil
1 1/2 oz (43mL)
Salad dressing
3/4 tbsp (11mL)
Soups, Sauces, and Gravies
Barbecue sauce
3 1/2 fl oz (121g)
Apple cider vinegar
1/2 tbsp (0mL)
Condensed canned tomato soup
3 can (10.5 oz) (894g)
Other
Coleslaw mix
2 cup (180g)
Teriyaki sauce
4 tbsp (60mL)
Nut and Seed Products
Coconut milk, canned
2 tbsp (31mL)
Snacks
Small granola bar
2 bar (50g)
High-protein granola bar
2 bar (80g)
Baked Products
Kaiser rolls
1/2 roll (3-1/2" dia) (29g)
Fruits and Fruit Juices
Canned pineapple
4 tbsp, chunks (45g)
breakfast prep - 3 days
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Roasted tofu & veggies
175 cals, 12p, 8c, 9f (per meal)
1/3 block (108g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1 1/3 oz (38g)
1/2 medium (31g)
2 2/3 tbsp chopped (15g)
1/6 medium (20g)
1/8 medium (2-1/2" dia) (9g)
1 tsp (5mL)
Recipe has been scaled from original by 0.17x. 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.
2. White rice
110 cals, 2p, 24c, 0f (per meal)
1 1/3 dash (1g)
1/3 cup(s) (79mL)
2 2/3 tbsp (31g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
350 cals, 25p, 27c, 15f (per meal)
8 leaf inner (48g)
1/2 lbs (227g)
4 tbsp (68g)
2 cup (180g)
1 tsp (5mL)
1 small (74g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
dinner prep - 1 days
1. Bean & tofu goulash
220 cals, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 15.5oz can (110g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Brown rice
85 cals, 2p, 17c, 1f (per meal)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
dinner prep - 2 days
1. Belizean rice and beans
225 cals, 10p, 31c, 4f (per meal)
1/2 clove(s) (2g)
1/8 medium (2-1/2" dia) (9g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (10g)
1/6 tsp (1mL)
2/3 dash (1g)
1/3 dash, ground (0g)
2 2/3 tbsp (31g)
2 tbsp (30mL)
1/8 cup(s) (30mL)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Place kidney beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.
2
Transfer beans to a stockpot and add enough water to cover; bring to a boil. Add garlic to beans, reduce heat to low, and simmer until beans are tender, about 1 hour. Mix onion, red bell pepper, vegetable oil, salt, and black pepper into beans.
3
Cook and stir rice in a saucepan over low heat until toasted and fragrant, about 3 minutes. Add coconut milk, water, and kidney beans; bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 30 to 40 minutes.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
lunch prep - 2 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
4 tsp (20mL)
2 2/3 tbsp, chopped (27g)
1 2/3 clove(s) (5g)
4 tsp, chopped (12g)
1/3 lbs (151g)
1 1/3 dash, ground (0g)
2 tsp (10mL)
2/3 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1 tbsp (15mL)
1 medium (2-1/2" dia) (110g)
2 large (328g)
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.
dinner prep - 2 days
1. Tomato soup
315 cals, 7p, 63c, 2f (per meal)
3 can (10.5 oz) (894g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 1 days
1. Barbeque tempeh sandwiches
225 cals, 10p, 33c, 5f (per meal)
2 tbsp (36g)
1 oz (28g)
3/8 tsp (2mL)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
1/2 roll (3-1/2" dia) (29g)
1/8 medium (15g)
1/8 medium (2-1/2" dia) (14g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
2
Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
3
Spoon the tempeh mixture onto kaiser rolls, and serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Bbq tofu & pineapple bowl
130 cals, 5p, 16c, 5f (per meal)
3/8 tsp (2mL)
1 tbsp (17g)
4 tbsp, chunks (45g)
2 oz (57g)
4 tbsp chopped (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
