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

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 (1025cal, 73g protein, 98g net carbs, 30g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Pumpkin seeds
Curried lentils, couscous
Chunky canned soup (creamy)
Tue
Wed
Lentil and veggie soup
Lentil chili, fruit juice, white rice
Thu
Fri
Sunflower seeds, clementine, applesauce
Sat
Garlic pepper seitan, white rice, olive oil drizzled green beans
Belizean rice and beans
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Beverages
Water
2/3 gallon (2573mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Vegetable broth
4 cup(s) (mL)
Cereal Grains and Pasta
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Dry bulgur wheat
6 tbsp (53g)
Long-grain white rice
10 tbsp (116g)
Seitan
2 oz (57g)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (280g)
Dry kidney beans
2 oz (57g)
Spices and Herbs
Salt
3/16 oz (5g)
Chili powder
3/4 tbsp (6g)
Ground cumin
1 tsp (2g)
Black pepper
1/24 oz (1g)
Nut and Seed Products
Coconut milk, canned
9 1/2 tbsp (142mL)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Sunflower kernels
1 oz (28g)
Other
Curry paste
2 tsp (10g)
Nutritional yeast
1 1/2 tbsp (6g)
Vegetables and Vegetable Products
Kale leaves
1 1/2 cup, chopped (101g)
Garlic
4 clove(s) (12g)
Frozen mixed veggies
2 1/4 cup (304g)
Onion
1/2 medium (2-1/2" dia) (58g)
Canned whole tomatoes
3/4 cup (180g)
Red bell pepper
1/16 medium (approx 2-3/4" long, 2-1/2 dia.) (7g)
Frozen green beans
1 cup (121g)
Green pepper
1/2 tbsp, chopped (5g)
Fats and Oils
Oil
2/5 oz (12mL)
Olive oil
1/2 oz (15mL)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Applesauce
2 to-go container (~4 oz) (244g)
Clementines
2 fruit (148g)
protein prep - 6 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • dinner prep - 2 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    2 can (~19 oz) (1066g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    lunch prep - 2 days
    1. Curried lentils
    240 cals, 9p, 20c, 12f (per meal)
  • Lentils, raw
    1/3 cup (64g)
  • Water
    2/3 cup(s) (158mL)
  • Salt
    2/3 dash (1g)
  • Coconut milk, canned
    1/2 cup (120mL)
  • Curry paste
    2 tsp (10g)
  • Recipe has been scaled from original by 0.17x. 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.
    2. Couscous
    100 cals, 4p, 20c, 0f (per meal)
  • Instant couscous, flavored
    1/3 box (5.8 oz) (55g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Follow instructions on package.
    breakfast prep - 4 days
    1. Pumpkin seeds
    185 cals, 9p, 2c, 15f (per meal)
  • Roasted pumpkin seeds, unsalted
    1 cup (118g)
  • lunch prep - 3 days
    1. Lentil and veggie soup
    285 cals, 18p, 40c, 2f (per meal)
  • Lentils, raw
    3/4 cup (144g)
  • Vegetable broth
    3 cup(s) (mL)
  • Kale leaves
    1 1/2 cup, chopped (101g)
  • Nutritional yeast
    1 1/2 tbsp (6g)
  • Garlic
    1 1/2 clove(s) (5g)
  • Frozen mixed veggies
    2 1/4 cup (304g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Put all ingredients in a large pot and bring to a boil.
    2
    Let cook for 15-20 minutes until lentils are soft.
    3
    Season with salt and pepper to taste. Serve.
    dinner prep - 3 days
    1. Lentil chili
    220 cals, 9p, 28c, 5f (per meal)
  • Oil
    3/4 tbsp (11mL)
  • Onion, chopped
    3/8 medium (2-1/2" dia) (41g)
  • Garlic, minced
    1 1/2 clove(s) (5g)
  • Lentils, raw
    6 tbsp (72g)
  • Chili powder
    3/4 tbsp (6g)
  • Ground cumin
    1 tsp (2g)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    3/4 dash, ground (0g)
  • Canned whole tomatoes, chopped
    3/4 cup (180g)
  • Dry bulgur wheat
    6 tbsp (53g)
  • Vegetable broth
    1 cup(s) (mL)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. White rice
    85 cals, 2p, 18c, 0f (per meal)
  • Salt
    3 dash (2g)
  • Water
    3/4 cup(s) (178mL)
  • Long-grain white rice
    6 tbsp (69g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Recipe has been scaled from original by 0.38x. 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.
    breakfast prep - 2 days
    1. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 oz (28g)
  • 2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • 3. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    dinner prep - 1 days
    1. Belizean rice and beans
    335 cals, 15p, 46c, 6f (per meal)
  • Garlic, minced
    3/8 clove(s) (1g)
  • Onion, chopped
    1/16 medium (2-1/2" dia) (7g)
  • Red bell pepper, chopped
    1/16 medium (approx 2-3/4" long, 2-1/2 dia.) (7g)
  • Oil
    1/8 tsp (1mL)
  • Salt
    1/2 dash (0g)
  • Black pepper
    1/4 dash, ground (0g)
  • Long-grain white rice
    2 tbsp (23g)
  • Coconut milk, canned
    1 1/2 tbsp (23mL)
  • Water
    1/10 cup(s) (22mL)
  • Dry kidney beans
    2 oz (57g)
  • Recipe has been scaled from original by 0.13x. 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.
    lunch prep - 1 days
    1. Garlic pepper seitan
    170 cals, 15p, 8c, 8f (per meal)
  • Olive oil
    1/2 tbsp (8mL)
  • Onion
    1 tbsp, chopped (10g)
  • Garlic, minced
    5/8 clove(s) (2g)
  • Green pepper
    1/2 tbsp, chopped (5g)
  • Seitan, chicken style
    2 oz (57g)
  • Black pepper
    1/2 dash, ground (0g)
  • Water
    1/4 tbsp (4mL)
  • Salt
    1/4 dash (0g)
  • Recipe has been scaled from original by 0.13x. 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. White rice
    85 cals, 2p, 18c, 0f (per meal)
  • Salt
    1 dash (1g)
  • Water
    1/4 cup(s) (59mL)
  • Long-grain white rice
    2 tbsp (23g)
  • Black pepper
    3/4 dash, ground (0g)
  • Recipe has been scaled from original by 0.13x. 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.
    3. Olive oil drizzled green beans
    110 cals, 2p, 6c, 7f (per meal)
  • Black pepper
    3/4 dash (0g)
  • Salt
    3/4 dash (0g)
  • Frozen green beans
    1 cup (121g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beens according to instructions on package.
    2
    Top with olive oil and season with salt and pepper.
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