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 (1000cal, 76g protein, 76g net carbs, 32g fat, 26g fiber per day) cannot be customized.
Day 1
950cal, 76g protein, 87g net carbs, 21g fat, 29g fiber
1 patties (97cal, 2p, 14c, 2f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 can(s) (211cal, 4p, 42c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1025cal, 84g protein, 81g net carbs, 24g fat, 37g fiber
1 patties (97cal, 2p, 14c, 2f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 slice(s) (126cal, 4p, 13c, 6f)
1 cup(s) (146cal, 19p, 3c, 4f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1075cal, 76g protein, 93g net carbs, 27g fat, 38g fiber
1 patties (97cal, 2p, 14c, 2f)
1 cup(s) (70cal, 2p, 6c, 1f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 slice(s) (126cal, 4p, 13c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
950cal, 70g protein, 81g net carbs, 32g fat, 18g fiber
1 container (136cal, 6p, 20c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 1/2 oz tofu (189cal, 9p, 18c, 9f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1025cal, 74g protein, 95g net carbs, 30g fat, 21g fiber
1 container (136cal, 6p, 20c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
975cal, 74g protein, 49g net carbs, 45g fat, 18g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 stuffed tomato(es) (261cal, 5p, 15c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
975cal, 74g protein, 49g net carbs, 45g fat, 18g fiber
1/2 serving(s) (105cal, 14p, 3c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 stuffed tomato(es) (261cal, 5p, 15c, 18f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (54 items)
Fruits and Fruit Juices
Blackberries
3 cup (432g)
Orange
4 orange (634g)
Avocados
1/6 avocado(s) (34g)
Lime juice
1 tbsp (15mL)
Vegetables and Vegetable Products
Potatoes
13 oz (368g)
Brussels sprouts
1 1/2 cup, shredded (75g)
Lima beans, frozen
3/8 package (10 oz) (107g)
Garlic
4 1/2 clove(s) (14g)
Frozen broccoli
1 cup (91g)
Kale leaves
2 cup, chopped (80g)
Tomatoes
8 medium whole (2-3/5" dia) (962g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Red onion
1/4 small (18g)
Green onions
2 tbsp, sliced (16g)
Zucchini
2 1/4 large (715g)
Onion
1 medium (2-1/2" dia) (110g)
Fresh spinach
2 cup(s) (60g)
Soups, Sauces, and Gravies
Hot sauce
5/8 fl oz (18mL)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Pasta sauce
1/4 jar (24 oz) (168g)
Vegetable broth
4 cup(s) (mL)
Fats and Oils
Oil
1 oz (26mL)
Olive oil
1 1/2 oz (45mL)
Salad dressing
1 tbsp (14mL)
Beverages
Water
11 cup(s) (2567mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Almond milk, unsweetened
1 cup (240mL)
Spices and Herbs
Salt
3 g (3g)
Black pepper
1/4 g (0g)
Legumes and Legume Products
Tempeh
4 oz (113g)
Vegetarian burger crumbles
1 cup (100g)
Chickpeas, canned
1 can (448g)
Firm tofu
1/4 lbs (99g)
Soy sauce
2 1/2 tbsp (38mL)
Lentils, raw
2 3/4 tbsp (32g)
Peanut butter
4 tbsp (64g)
Other
Lentil pasta
4 oz (113g)
Soy milk yogurt
2 container(s) (301g)
Sesame oil
1/4 tbsp (4mL)
Sriracha chili sauce
1/4 tbsp (4g)
Mixed greens
4 tbsp (8g)
Plant-based deli slices
2 1/2 slices (26g)
Curry paste
1 tsp (5g)
Soy milk, unsweetened
2 1/2 cup (600mL)
Coleslaw mix
1 cup (90g)
Vegan cheese, shredded
1/3 cup (37g)
Italian seasoning
2 tsp (7g)
Baked Products
Bread
1/4 lbs (96g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Sesame seeds
1/2 tbsp (5g)
Coconut milk, canned
4 tbsp (60mL)
Chia seeds
1 tsp (5g)
Cereal Grains and Pasta
Cornstarch
3/4 tbsp (6g)
Sweets
Sugar
1/2 tbsp (7g)
breakfast prep - 3 days
1. Vegan English bubble & squeak
95 cals, 2p, 14c, 2f (per meal)
3 small (1-3/4" to 2-1/4" dia.) (276g)
1 tbsp (15mL)
1 1/2 cup, shredded (75g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with hot sauce.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Basic tempeh
295 cals, 24p, 8c, 15f (per meal)
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. Lima beans
115 cals, 7p, 16c, 1f (per meal)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 1 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple vegan garlic bread
125 cals, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days
1. Vegan crumbles
145 cals, 19p, 3c, 4f (per meal)
1 cup (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Baked fries
95 cals, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
dinner prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
breakfast prep - 2 days
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Sesame orange tofu
190 cals, 9p, 18c, 9f (per meal)
1/4 tbsp (4mL)
4 dash (2g)
3/4 tbsp (6g)
1/4 lbs (99g)
1/4 tbsp (4g)
1/2 tbsp (7g)
1/2 tbsp (8mL)
1/8 fruit (2-7/8" dia) (18g)
1/2 clove(s) (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
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.
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
195 cals, 11p, 15c, 8f (per meal)
4 tbsp (7g)
1/2 tsp (3mL)
1/6 avocado(s) (33g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
dinner prep - 1 days
1. Curried lentils
240 cals, 9p, 20c, 12f (per meal)
2 2/3 tbsp (32g)
1/3 cup(s) (79mL)
1/3 dash (0g)
4 tbsp (60mL)
1 tsp (5g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
breakfast prep - 2 days
1. Protein shake (almond milk)
105 cals, 14p, 3c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Sesame peanut zoodles
295 cals, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 2 days
1. Veggie stuffed tomatoes (dairy-free)
260 cals, 5p, 15c, 18f (per meal)
1/3 cup (37g)
4 medium whole (2-3/5" dia) (492g)
1 large (323g)
1 medium (2-1/2" dia) (110g)
2 cup(s) (60g)
2 tsp (7g)
2 dash (2g)
2 tbsp (30mL)
1
Preheat oven to 350 F (180 C).
2
Cut the top off each tomato and discard.
3
Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and seeds.
4
Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper towel to allow for further draining; set aside.
5
Dice zucchini and onion.
6
Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to taste). Sauté until veggies have softened, about 4 minutes.
7
Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8
Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom the tomatoes.
9
Stuff tomatoes with the veggie mixture and top with remaining cheese.
10
Bake for about 20-25 minutes until tomatoes are piping hot.
11
Optionally: place under broiler for about a minute to brown cheese.