vegan meal plan with over 90g protein
In just a few clicks, generate your own vegan meal plan with over 90g 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 (1075cal, 102g protein, 66g net carbs, 36g fat, 20g fiber per day) cannot be customized.
Day 1
1075cal, 106g protein, 73g net carbs, 28g fat, 28g fiber
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 slice(s) (126cal, 4p, 13c, 6f)
8 oz (226cal, 22p, 5c, 12f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1050cal, 107g protein, 60g net carbs, 31g fat, 25g fiber
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (98cal, 4p, 7c, 3f)
8 oz (226cal, 22p, 5c, 12f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1025cal, 94g protein, 55g net carbs, 38g fat, 22g fiber
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1075cal, 92g protein, 72g net carbs, 38g fat, 19g fiber
1 serving(s) (332cal, 25p, 15c, 15f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1075cal, 92g protein, 59g net carbs, 47g fat, 14g fiber
3 tender(s) (171cal, 12p, 15c, 7f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1075cal, 109g protein, 69g net carbs, 33g fat, 16g fiber
1 serving(s) (167cal, 27p, 3c, 5f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 tender(s) (171cal, 12p, 15c, 7f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1100cal, 111g protein, 71g net carbs, 35g fat, 17g fiber
1 serving(s) (167cal, 27p, 3c, 5f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (313cal, 19p, 17c, 18f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (50 items)
Vegetables and Vegetable Products
Edamame, frozen, shelled
1 1/2 cup (177g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (930g)
Fresh ginger
3 g (3g)
Garlic
2 3/4 clove(s) (8g)
Carrots
5 1/2 medium (329g)
Romaine lettuce
1/2 hearts (250g)
Fresh cilantro
2 tbsp, chopped (6g)
Onion
1 medium (2-1/2" dia) (114g)
Green onions
1/3 bunch (16g)
Zucchini
1 medium (196g)
Ketchup
1 1/2 tbsp (26g)
Cauliflower
2 head small (4" dia.) (530g)
Fresh spinach
1/8 bunch (43g)
Beverages
Water
1 gallon (4109mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Almond milk, unsweetened
1 cup (240mL)
Fats and Oils
Oil
1 oz (32mL)
Olive oil
1 tsp (5mL)
Salad dressing
1/3 cup (79mL)
Legumes and Legume Products
Extra firm tofu
1 lbs (454g)
Soy sauce
1/2 lbs (166mL)
Lentils, raw
4 tbsp (48g)
Peanut butter
1/4 cup (54g)
Roasted peanuts
3/4 cup (110g)
Vegetarian burger crumbles
1/2 lbs (227g)
Nut and Seed Products
Sesame seeds
10 1/2 g (11g)
Chia seeds
4 dash (2g)
Coconut milk, canned
1/8 can (59mL)
Spices and Herbs
Salt
1/2 tsp (3g)
Crushed red pepper
1/3 tsp (1g)
Soups, Sauces, and Gravies
Pasta sauce
1/8 jar (24 oz) (84g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Barbecue sauce
1/2 cup (143g)
Chili garlic sauce
1/2 dash (0g)
Oyster sauce
1/2 dash (0g)
Other
Lentil pasta
2 oz (57g)
Soy milk yogurt
2 container(s) (301g)
Soy milk, unsweetened
3/4 cup (180mL)
Coleslaw mix
1/2 cup (45g)
Meatless chik'n tenders
6 pieces (153g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Mixed greens
4 1/2 cup (135g)
Nutritional yeast
1/2 cup (30g)
Curry paste
1 dash (1g)
Baked Products
Bread
3 slice (96g)
Sweets
Jelly
2 serving 1 tbsp (42g)
Cocoa powder
2 tsp (4g)
Sugar
1 tsp (5g)
Fruits and Fruit Juices
Lime juice
1/2 fl oz (18mL)
Cereal Grains and Pasta
Seitan
2 oz (57g)
breakfast prep - 3 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Baked tofu
225 cals, 22p, 5c, 12f (per meal)
1 lbs (454g)
1 slices (1" dia) (2g)
1 tbsp (9g)
1/2 cup (120mL)
Recipe has been scaled from original by 0.5x. 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. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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 tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple vegan garlic bread
125 cals, 4p, 13c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drizzle the oil on the bread, sprinkle with garlic, and toast in a toaster oven until bread is golden brown.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Peanut butter and jelly sandwich
190 cals, 6p, 28c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
lunch prep - 2 days
1. Carrot & grounds stir fry
330 cals, 25p, 15c, 15f (per meal)
2 tbsp, chopped (6g)
4 tsp (20mL)
2 tsp (10mL)
1/3 tsp (1g)
4 tsp (20mL)
2 tbsp (30mL)
2/3 large (100g)
1 1/3 clove(s) (4g)
1/2 lbs (227g)
2 2/3 large (192g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
breakfast prep - 2 days
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Sesame peanut zoodles
295 cals, 13p, 13c, 19f (per meal)
4 dash (2g)
1/2 tbsp (8mL)
1 tbsp, sliced (8g)
4 dash (2g)
1 tbsp (15mL)
2 tbsp (32g)
1/2 cup (45g)
1 medium (196g)
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
dinner prep - 2 days
1. Crispy chik'n tenders
170 cals, 12p, 16c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
breakfast prep - 2 days
1. Double chocolate almond milk protein shake
165 cals, 27p, 3c, 5f (per meal)
1 tsp (2g)
1 cup(s) (237mL)
1/2 cup (120mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
lunch prep - 2 days
1. Bbq cauliflower wings
270 cals, 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. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Seitan in peanut sauce
315 cals, 19p, 17c, 18f (per meal)
2 dash (1g)
3/8 clove(s) (1g)
1/8 can (56mL)
2 oz (57g)
1 tsp (6g)
1 tsp (5g)
3/8 tsp (2mL)
1/8 medium (2-1/2" dia) (14g)
1/2 medium (4-1/8" long) (8g)
1 dash (1g)
1/8 tsp (1mL)
1/2 dash (0g)
1/2 dash (0g)
1/8 bunch (43g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine the ginger, garlic, and curry paste in small bowl. Slowly pour in 1/4 cup coconut milk; stirring until the mixture is smooth. Gently stir in the seitan, coating the seitan with the marinade. Refrigerate for 30 minutes to 1 hour. The longer you let it soak, the more flavorful the seitan will taste!
2
Stir together the remaining coconut milk, peanut butter, sugar, vegetable oil, soy sauce, chili garlic sauce, and oyster sauce in a medium bowl. Don't worry if it's not completely blended: when you cook it, the various substances will meld wonderfully. Set sauce aside.
3
Lightly coat a large skillet with cooking spray; add the chopped onion; cook over high heat for 3 to 4 minutes, or until the onion is tender. Stir in the seitan, and cook until the seitan is heated through, about 7 minutes. Pour in the sauce, and stir to combine. Mix in the spinach and green onions; cook 3 minutes, or until the sauce has thickened and the spinach is cooked.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.