7-day meal plan with recipes and a grocery list
vegan meal plan with over 80g protein
1000calories
90gprotein
80gnet carbs
27gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
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.Day 1
975cals, 100g protein, 68g net carbs, 27g fat 18g fiber per day
Day 2
1000cals, 93g protein, 49g net carbs, 38g fat 22g fiber per day
Day 3
1075cals, 82g protein, 90g net carbs, 35g fat 17g fiber per day
Breakfast
Small toasted bagel with 'butter'
1/2 bagel(s) · 95cal, 4p, 18c, 1f
Fruit juice
3/4 cup(s) · 86cal, 1p, 19c, 0f
Dinner
Buffalo tempeh with vegan ranch
1/2 serving(s) · 196cal, 12p, 5c, 13f
Garlic collard greens
1/2 serving(s) · 80cal, 4p, 2c, 4f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 4
1025cals, 97g protein, 80g net carbs, 29g fat 12g fiber per day
Breakfast
Small toasted bagel with 'butter'
1/2 bagel(s) · 95cal, 4p, 18c, 1f
Fruit juice
3/4 cup(s) · 86cal, 1p, 19c, 0f
Dinner
Cajun tofu
1 serving(s) · 157cal, 11p, 4c, 11f
Lentils
1/2 serving(s) · 87cal, 6p, 13c, 0f
Roasted cauliflower
1/2 serving(s) · 58cal, 2p, 3c, 4f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 5
950cals, 81g protein, 61g net carbs, 36g fat 14g fiber per day
Day 6
975cals, 87g protein, 107g net carbs, 13g fat 19g fiber per day
Breakfast
Medium toasted bagel with 'butter'
1/2 bagel(s) · 145cal, 6p, 27c, 1f
Soy milk
2/3 cup(s) · 56cal, 5p, 1c, 3f
Lunch
Bbq cauliflower wings
1 serving(s) · 268cal, 14p, 40c, 2f
Broccoli
1 cup(s) · 29cal, 3p, 2c, 0f
Dinner
Tofu alfredo pasta with broccoli
1/2 serving(s) · 221cal, 11p, 33c, 4f
Simple kale salad
1/2 cup(s) · 28cal, 1p, 2c, 2f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Day 7
975cals, 87g protein, 107g net carbs, 13g fat 19g fiber per day
Breakfast
Medium toasted bagel with 'butter'
1/2 bagel(s) · 145cal, 6p, 27c, 1f
Soy milk
2/3 cup(s) · 56cal, 5p, 1c, 3f
Lunch
Bbq cauliflower wings
1 serving(s) · 268cal, 14p, 40c, 2f
Broccoli
1 cup(s) · 29cal, 3p, 2c, 0f
Dinner
Tofu alfredo pasta with broccoli
1/2 serving(s) · 221cal, 11p, 33c, 4f
Simple kale salad
1/2 cup(s) · 28cal, 1p, 2c, 2f
Protein Supplement
Protein shake
2 scoop · 218cal, 48p, 2c, 1f
Grocery List (40 items)
Beverages
Protein powder
14 scoop (1/3 cup ea)
Water
15 1/3 cup(s)
Almond milk, unsweetened
2 tbsp
Cereal Grains and Pasta
Seitan
2 oz
Uncooked dry pasta
3 oz
Fats and Oils
Oil
2 oz
Salad dressing
1 tbsp
Other
Teriyaki sauce
1 tbsp
Vegan ranch
2 tbsp
Vegan butter
1 1/4 tbsp
Curry paste
1 tsp
Soy milk, unsweetened
2 cup(s)
Nutritional yeast
1/2 cup
27 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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.
breakfast prep - 2 days
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)
1/2 tbsp (8mL)
2 tbsp (30mL)
4 oz (113g)
2 tbsp (30mL)
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)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 dash (1g)
1 1/2 clove(s) (5g)
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)
1/4 tbsp (4mL)
1 dash, leaves (0g)
1/4 head small (4" dia.) (66g)
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 lbs (227g)
1/2 slices (1" dia) (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
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.
lunch prep - 1 days
1. Curried lentils
241cal, 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.
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.
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.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
221cal, 11p, 33c, 4f (per meal)
3 oz (86g)
1/4 package (16 oz) (113g)
1/4 package (71g)
1/2 clove(s) (2g)
1/8 dash (0g)
2 tbsp (30mL)
4 dash, ground (1g)
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)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
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.
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