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

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, 87g protein, 70g net carbs, 36g fat, 19g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Roasted chickpeas
Chunky canned soup (non-creamy)
Crispy tenders
Tue
Wed
Roasted tofu & veggies, white rice
Thu
Zoodles with avocado sauce, protein shake (almond milk)
Fri
Pumpkin seeds
Sat
Lentil and veggie soup
Tofu lo-mein
Protein shake
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Beverages
Water
11 cup(s) (2583mL)
Protein powder
10 scoop (1/3 cup ea) (310g)
Almond milk
1 cup (240mL)
Other
Meatless chik'n tenders
12 pieces (306g)
Roasted chickpeas
1 cup (113g)
Nutritional yeast
1/2 tbsp (2g)
Vegetables and Vegetable Products
Ketchup
3 tbsp (51g)
Brussels sprouts
3/8 lb (170g)
Carrots
2 1/4 medium (137g)
Broccoli
3/4 cup chopped (68g)
Bell pepper
3/4 medium (89g)
Onion
3/8 medium (2-1/2" dia) (41g)
Tomatoes
10 cherry tomatoes (170g)
Zucchini
1 large (323g)
Frozen mixed veggies
9 1/2 oz (271g)
Kale leaves
1/2 cup, chopped (34g)
Garlic
1/2 clove(s) (2g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 1/2 can (~19 oz) (2367g)
Oriental flavored ramen
3/8 packet (2g)
Vegetable broth
1 cup(s) (mL)
Legumes and Legume Products
Extra firm tofu
23 oz (656g)
Soy sauce
1 tsp (6mL)
Lentils, raw
4 tbsp (48g)
Spices and Herbs
Salt
1 1/4 tsp (8g)
Black pepper
1 tsp, ground (3g)
Fresh basil
1 cup leaves, whole (24g)
Fats and Oils
Olive oil
2 1/4 tbsp (34mL)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (93g)
Fruits and Fruit Juices
Lemon juice
3 tbsp (45mL)
Avocados
1 avocado(s) (201g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
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. Crispy tenders
    345 cals, 24p, 31c, 14f (per meal)
  • ,
  • Meatless chik'n tenders
    6 pieces (153g)
  • Ketchup
    1 1/2 tbsp (26g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook chik'n tenders according to package.
    2
    Serve with ketchup.
    lunch prep - 3 days
    1. Chunky canned soup (non-creamy)
    370 cals, 27p, 35c, 10f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    4 1/2 can (~19 oz) (2367g)
  • Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 4 days
    1. Roasted chickpeas
    140 cals, 5p, 12c, 6f (per meal)
  • Roasted chickpeas
    1 cup (113g)
  • dinner prep - 3 days
    1. Roasted tofu & veggies
    265 cals, 18p, 12c, 13f (per meal)
  • Extra firm tofu
    1 1/2 block (486g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Brussels sprouts, cut in half
    3/8 lb (170g)
  • Carrots, cut as desired
    2 1/4 medium (137g)
  • Broccoli, cut as desired
    3/4 cup chopped (68g)
  • Bell pepper, sliced
    3/4 medium (89g)
  • Onion, thickly sliced
    3/8 medium (2-1/2" dia) (41g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Recipe has been scaled from original by 0.75x. 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)
  • Salt
    4 dash (3g)
  • Water
    1 cup(s) (237mL)
  • Long-grain white rice
    1/2 cup (93g)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. 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. Zoodles with avocado sauce
    235 cals, 5p, 9c, 16f (per meal)
  • Water
    1/3 cup(s) (79mL)
  • Lemon juice
    3 tbsp (45mL)
  • Tomatoes, halved
    10 cherry tomatoes (170g)
  • Fresh basil
    1 cup leaves, whole (24g)
  • Zucchini
    1 large (323g)
  • Avocados, peeled and seed removed
    1 avocado(s) (201g)
  • 1
    Using a spiralizer or peeler, create the zucchini noodles.
    2
    Put the water, lemon juice, avocado, and basil into a blender and blend until smooth.
    3
    In a bowl combine the zucchini noodles, tomatoes, and sauce and stir gently until well coated. Add salt and pepper to taste. Serve.
    4
    Note: While this recipe is best fresh, it can hold up well being stored in the fridge for a day or two.
    2. Protein shake (almond milk)
    105 cals, 14p, 3c, 4f (per meal)
  • Almond milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    breakfast prep - 2 days
    1. Pumpkin seeds
    185 cals, 9p, 2c, 15f (per meal)
  • Roasted pumpkin seeds, unsalted
    1/2 cup (59g)
  • dinner prep - 1 days
    1. Tofu lo-mein
    370 cals, 22p, 21c, 19f (per meal)
  • Oriental flavored ramen
    3/8 packet (2g)
  • Soy sauce
    1 tsp (6mL)
  • Water
    1/2 cup(s) (133mL)
  • Extra firm tofu
    6 oz (170g)
  • Olive oil
    3/4 tbsp (11mL)
  • Frozen mixed veggies
    6 oz (170g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
    2
    Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
    3
    Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
    lunch prep - 1 days
    1. Lentil and veggie soup
    285 cals, 18p, 40c, 2f (per meal)
  • Lentils, raw
    4 tbsp (48g)
  • Vegetable broth
    1 cup(s) (mL)
  • Kale leaves
    1/2 cup, chopped (34g)
  • Nutritional yeast
    1/2 tbsp (2g)
  • Garlic
    1/2 clove(s) (2g)
  • Frozen mixed veggies
    3/4 cup (101g)
  • Recipe has been scaled from original by 0.25x. 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.
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