vegan meal plan with over 80g protein
In just a few clicks, generate your own vegan meal plan with over 80g 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 (1000cals, 90g protein, 80g net carbs, 27g fat 17g fiber per day) cannot be customized.
Day 1
975cals, 100g protein, 68g net carbs, 27g fat 18g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
2 oz seitan (149cal, 16p, 9c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1000cals, 93g protein, 49g net carbs, 38g fat 22g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
1/2 serving(s) (196cal, 12p, 5c, 13f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1075cals, 82g protein, 90g net carbs, 35g fat 17g fiber per day
1/2 bagel(s) (95cal, 4p, 18c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1/2 serving(s) (196cal, 12p, 5c, 13f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1025cals, 97g protein, 80g net carbs, 29g fat 12g fiber per day
1/2 bagel(s) (95cal, 4p, 18c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
1 serving(s) (157cal, 11p, 4c, 11f)
1/2 serving(s) (58cal, 2p, 3c, 4f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
950cals, 81g protein, 61g net carbs, 36g fat 14g fiber per day
1/2 bagel(s) (145cal, 6p, 27c, 1f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1/2 serving(s) (241cal, 9p, 20c, 12f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
975cals, 87g protein, 107g net carbs, 13g fat 19g fiber per day
1/2 bagel(s) (145cal, 6p, 27c, 1f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1/2 serving(s) (221cal, 11p, 33c, 4f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
975cals, 87g protein, 107g net carbs, 13g fat 19g fiber per day
1/2 bagel(s) (145cal, 6p, 27c, 1f)
2/3 cup(s) (56cal, 5p, 1c, 3f)
1/2 serving(s) (221cal, 11p, 33c, 4f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (40 items)
Snacks
Small granola bar
2 bar (50g)
Beverages
Water
15 1/3 cup(s) (3671mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
2 tbsp (31mL)
Spices and Herbs
Salt
5 g (5g)
Thyme, dried
1 dash, leaves (0g)
Cajun seasoning
4 dash (1g)
Basil, dried
4 dash, ground (1g)
Legumes and Legume Products
Lentils, raw
6 3/4 tbsp (80g)
Tempeh
3/4 lbs (340g)
Firm tofu
13 oz (368g)
Soy sauce
4 tbsp (60mL)
Extra firm tofu
1/2 lbs (227g)
Vegetables and Vegetable Products
Carrots
1 medium (61g)
Frozen corn kernels
2 cup (272g)
Garlic
2 3/4 clove(s) (8g)
Collard greens
3/4 lbs (340g)
Cauliflower
2 1/4 head small (4" dia.) (596g)
Fresh ginger
1/2 slices (1" dia) (1g)
Kale leaves
1 cup, chopped (40g)
Frozen broccoli
1/2 lbs (253g)
Other
Teriyaki sauce
1 tbsp (15mL)
Vegan ranch
2 tbsp (31mL)
Vegan butter
1 1/4 tbsp (18g)
Soy milk, unsweetened
2 cup (480mL)
Curry paste
1 tsp (5g)
Nutritional yeast
1/2 cup (30g)
Fats and Oils
Oil
2 oz (60mL)
Salad dressing
1 tbsp (15mL)
Cereal Grains and Pasta
Seitan
2 oz (57g)
Uncooked dry pasta
3 oz (86g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 tbsp (31mL)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Barbecue sauce
1/2 cup (143g)
Baked Products
Bagel
2 medium bagel (3-1/2" to 4" dia) (227g)
Pita bread
1/2 pita, small (4" dia) (14g)
Fruits and Fruit Juices
Fruit juice
12 fl oz (360mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Sesame seeds
1/2 tbsp (5g)
Coconut milk, canned
4 tbsp (60mL)
breakfast prep - 2 days
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Teriyaki seitan wings
149cal, 16p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.
3. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Basic tempeh
295cal, 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. Corn
92cal, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Buffalo tempeh with vegan ranch
196cal, 12p, 5c, 13f (per meal)
2 tbsp (30mL)
4 oz (113g)
2 tbsp (30mL)
1/2 tbsp (8mL)
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 tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with vegan ranch.
2. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
1 dash (1g)
1 1/2 clove(s) (5g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 2 days
1. Small toasted bagel with 'butter'
96cal, 4p, 18c, 1f (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 butter.
3
Enjoy.
lunch prep - 1 days
1. Tomato soup
211cal, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Cajun tofu
157cal, 11p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Roasted cauliflower
58cal, 2p, 3c, 4f (per meal)
1 dash, leaves (0g)
1/4 head small (4" dia.) (66g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
lunch prep - 1 days
1. Baked tofu
226cal, 22p, 5c, 12f (per meal)
4 tbsp (60mL)
1/2 tbsp (5g)
1/2 slices (1" dia) (1g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. 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. Corn
92cal, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Medium toasted bagel with 'butter'
145cal, 6p, 27c, 1f (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 butter.
3
Enjoy.
lunch prep - 1 days
1. Curried lentils
241cal, 9p, 20c, 12f (per meal)
1 tsp (5g)
4 tbsp (60mL)
1/3 dash (0g)
1/3 cup(s) (80mL)
2 2/3 tbsp (32g)
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.
2. Garlic collard greens
80cal, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Basic tofu
171cal, 9p, 2c, 14f (per meal)
1
Slice tofu 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. Pita bread
39cal, 1p, 7c, 0f (per meal)
1/2 pita, small (4" dia) (14g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
221cal, 11p, 33c, 4f (per meal)
4 dash, ground (1g)
2 tbsp (30mL)
1/8 dash (0g)
1/2 clove(s) (2g)
1/4 package (71g)
1/4 package (16 oz) (113g)
3 oz (86g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Bbq cauliflower wings
268cal, 14p, 40c, 2f (per meal)
1 head small (4" dia.) (265g)
4 tbsp (15g)
2 dash (2g)
4 tbsp (72g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Broccoli
29cal, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.