vegan meal plan with over 90g protein
Table of Contents
Overview
The 90g Protein Vegan Meal Plan is a protein-forward weekly plan designed to provide roughly 90 grams (or more) of plant protein per day while keeping meals simple and satisfying. This meal plan includes a 7-day sample menu, step-by-step recipes, a consolidated grocery list and protein-shake prep so you can stay on track. Use the plan as a nutrition plan for active training days or as a diet plan to support weight and body-composition goals—it balances protein, fiber, carbs and healthy fats.
There are two ways to use this meal plan: Option 1 lets you generate your own customizable weekly plan where you pick recipes, swap meals and set daily calories to fit your needs; Option 2 is a pre-made 7-day PDF (example plan ~1100 kcal, ≈100 g protein/day) that cannot be customized but is ready to follow immediately. Both approaches include protein-focused recipes like tofu scramble, tempeh, vegan crumbles and daily protein shakes, plus a full grocery list and clear prep instructions to simplify cooking and tracking.
Following this vegan diet plan can help support muscle maintenance and recovery, increase satiety between meals, steady energy levels and improve digestion thanks to higher fiber intake. In a caloric deficit it can promote fat loss while preserving lean mass when paired with resistance training; with consistent use and training you may notice improved recovery and more defined muscle over weeks to months. This nutrition plan is ideal for anyone wanting a plant-based, high-protein weekly plan with flexible options for convenience or customization.
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 (1100cals, 100g protein, 74g net carbs, 36g fat 22g fiber per day) cannot be customized.
Day 1
1050cals, 111g protein, 68g net carbs, 27g fat 22g fiber per day
1 serving(s) (190cal, 20p, 6c, 9f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 can(s) (211cal, 4p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1125cals, 116g protein, 61g net carbs, 36g fat 26g fiber per day
1 serving(s) (190cal, 20p, 6c, 9f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1100cals, 97g protein, 57g net carbs, 43g fat 22g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1100cals, 95g protein, 53g net carbs, 51g fat 14g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
2 skewers (233cal, 19p, 5c, 14f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/2 serving(s) (214cal, 3p, 7c, 17f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1100cals, 100g protein, 92g net carbs, 29g fat 18g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
2 skewers (233cal, 19p, 5c, 14f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1150cals, 91g protein, 106g net carbs, 29g fat 26g fiber per day
3 1/2 oz tofu (187cal, 9p, 12c, 11f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
5 beets (121cal, 4p, 20c, 1f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1125cals, 90g protein, 85g net carbs, 37g fat 24g fiber per day
3 1/2 oz tofu (187cal, 9p, 12c, 11f)
3/4 cup(s) (64cal, 5p, 2c, 3f)
5 beets (121cal, 4p, 20c, 1f)
1/2 serving(s) (208cal, 10p, 25c, 5f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (51 items)
Beverages
Water
14 cup (3379mL)
Protein powder
15 1/2 scoop (1/3 cup ea) (481g)
Almond milk, unsweetened
1 1/2 cup (360mL)
Other
Nutritional yeast
3/4 cup (45g)
Veggie burger patty
4 patty (284g)
Italian seasoning
4 dash (2g)
Skewer(s)
4 skewer(s) (4g)
Vegan chik'n strips
1/3 lbs (151g)
Sesame oil
2 tsp (10mL)
Mixed greens
4 1/2 cup (135g)
Soy milk, unsweetened
1 1/2 cup (360mL)
Spices and Herbs
Salt
1 1/4 tsp (8g)
Turmeric, ground
2 dash (1g)
Black pepper
4 dash, ground (1g)
Apple cider vinegar
1/4 tbsp (4g)
Chili powder
2 dash (1g)
Paprika
2 dash (1g)
Vegetables and Vegetable Products
Garlic
2 1/2 clove(s) (8g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (339g)
Beets, precooked (canned or refrigerated)
16 beet(s) (800g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Fresh ginger
2 inch (2.5cm) cube (11g)
Cauliflower
2 head small (4" dia.) (530g)
Carrots
1/4 large (18g)
Tomato paste
1/4 tbsp (4g)
Canned stewed tomatoes
1/4 can (~14.5 oz) (101g)
Onion
1/4 large (38g)
Legumes and Legume Products
Firm tofu
1 1/3 lbs (595g)
Vegetarian burger crumbles
2 cup (213g)
Tempeh
4 oz (113g)
Peanut butter
4 tsp (21g)
Hummus
5 tbsp (75g)
Soy sauce
1 tbsp (15mL)
Lentils, raw
2 tbsp (24g)
Fruits and Fruit Juices
Blueberries
2 1/2 cup (370g)
Lime juice
1 tbsp (15mL)
Fruit juice
16 fl oz (480mL)
Clementines
2 fruit (148g)
Lemon juice
1 tbsp (15mL)
Fats and Oils
Oil
2 oz (59mL)
Ranch dressing
2 tbsp (30mL)
Salad dressing
1/4 cup (68mL)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Barbecue sauce
1/2 cup (143g)
Vegetable broth
1/2 cup(s) (mL)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Sesame seeds
1/2 tbsp (5g)
Almonds
2 3/4 tbsp, whole (24g)
Baked Products
Bread
2 slice (64g)
Sweets
Agave
1 tsp (7g)
Cereal Grains and Pasta
Cornstarch
1 1/2 tbsp (12g)
breakfast prep - 2 days
1. 'Cheesy' tofu scramble
190cal, 20p, 6c, 9f (per meal)
1 tbsp (15mL)
2 tbsp (8g)
1 dash (1g)
1 dash (0g)
1/2 clove (2g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the water in a non-stick pan over medium heat.
2
Add the garlic and cook until fragrant.
3
Crumble the tofu into the pan and cook for a couple minutes, stirring occasionally.
4
Add in the turmeric, nutritional yeast, and salt and stir until well-combined.
5
Cook mixture for a few more minutes, adding more water if necessary.
6
Serve.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
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.
lunch prep - 2 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Beets
72cal, 3p, 12c, 0f (per meal)
6 beet(s) (300g)
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
dinner prep - 1 days
1. Basic tempeh
295cal, 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. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
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
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Roasted cabbage steaks with dressing
214cal, 3p, 7c, 17f (per meal)
1/4 head, small (about 4-1/2" dia) (179g)
3/4 tbsp (11mL)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
breakfast prep - 3 days
1. Protein shake (almond milk)
105cal, 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.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 1/2 cup (222g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Chik'n satay with peanut sauce
233cal, 19p, 5c, 14f (per meal)
4 skewer(s) (4g)
2/3 inch (2.5cm) cube (3g)
1/3 lbs (151g)
2 tsp (10mL)
1 tbsp (15mL)
4 tsp (21g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
dinner 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. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
lunch prep - 2 days
1. Lemon ginger tofu chik'n
187cal, 9p, 12c, 11f (per meal)
1 tsp (7g)
1/2 tbsp (5g)
1 clove(s) (3g)
1 1/2 inch (2.5cm) cube (8g)
3/4 tbsp (11mL)
1 tbsp (15mL)
1 1/2 tbsp (12g)
1 tbsp (15mL)
1/2 lbs (198g)
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
Tear tofu into bite-sized pieces and add them to a large bowl. Toss with only half of the soy sauce and only half of the oil. Sprinkle a little over half of the corn starch on the tofu and toss until tofu is fully coated.
3
Place tofu on a parchment lined baking sheet and bake until crispy about 30-35 minutes.
4
Meanwhile prepare the lemon ginger sauce. Mix lemon juice, agave, and remaining soy sauce in a small bowl. In a separate bowl, mix the remaining corn starch with a splash of cold water until combined. Set
5
both bowls aside.
6
Add remaining oil to a skillet over medium heat and add the ginger and garlic. Cook until fragrant, 1 minute.
7
Pour in the lemon sauce and bring to a simmer and then pour in the cornstarch mixture. Simmer until sauce thickens, about 1 minute.
8
Add tofu and sesame seeds to the sauce and stir until coated. Serve.
2. Beets
121cal, 4p, 20c, 1f (per meal)
10 beet(s) (500g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
dinner prep - 1 days
1. Hearty tomato soup
208cal, 11p, 25c, 5f (per meal)
1/4 large (18g)
1/4 tbsp (4g)
1/4 tbsp (4g)
2 dash (1g)
2 dash (1g)
1/2 clove(s) (2g)
1/2 cup(s) (mL)
1/4 can (~14.5 oz) (101g)
2 tbsp (24g)
2 tbsp (13g)
1/4 large (38g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a thick-walled pot over medium heat. Add in carrots and onion and saute for about 8 minutes until softened.
2
Stir in tomato paste. Then stir in garlic, crumbles, and lentils and cook mixture for about 3 minutes.
3
Stir in broth, tomatoes, spices, and a hefty pinch of salt. Bring to a simmer and cover, cooking for about 15 minutes or until lentils are soft. Turn off heat and stir in apple cider vinegar. Serve.
