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 (1100cal, 100g protein, 74g net carbs, 36g fat, 22g fiber per day) cannot be customized.
Day 1
1050cal, 111g protein, 68g net carbs, 27g fat, 22g fiber
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
1125cal, 116g protein, 61g net carbs, 36g fat, 26g fiber
1 serving(s) (190cal, 20p, 6c, 9f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1100cal, 97g protein, 57g net carbs, 43g fat, 22g fiber
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
1100cal, 95g protein, 53g net carbs, 51g fat, 14g fiber
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
1100cal, 100g protein, 92g net carbs, 29g fat, 18g fiber
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
1150cal, 91g protein, 106g net carbs, 29g fat, 26g fiber
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
1125cal, 90g protein, 85g net carbs, 37g fat, 24g fiber
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](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (51 items)
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)
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 beets (2" dia, sphere) (800g)
Cabbage
1/2 head, small (about 4-1/2" dia) (357g)
Fresh ginger
2 1 inch cube (11g)
Cauliflower
2 head small (4" dia.) (530g)
Canned stewed tomatoes
1/4 can (~14.5 oz) (101g)
Tomato paste
1/4 tbsp (4g)
Onion
1/4 large (38g)
Carrots
1/4 large (18g)
Spices and Herbs
Turmeric, ground
2 dash (1g)
Salt
1 1/4 tsp (8g)
Black pepper
4 dash, ground (1g)
Chili powder
2 dash (1g)
Paprika
2 dash (1g)
Apple cider vinegar
1/4 tbsp (4g)
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)
Beverages
Water
14 cup (3379mL)
Protein powder
15 1/2 scoop (1/3 cup ea) (481g)
Almond milk, unsweetened
1 1/2 cup (360mL)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/851/medium_thumb_4bce1a631edd38e2f0d3e523d66df88e-1558498380.jpg)
1. 'Cheesy' tofu scramble
190 cals, 20p, 6c, 9f (per meal)
1/2 lbs (198g)
1/2 clove (2g)
1 dash (0g)
1 dash (1g)
2 tbsp (8g)
1 tbsp (15mL)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20517/medium_thumb_3608cf3b6b4ac9edebe9fe1d06285907-1640293260.jpg)
2. Blueberries
45 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/374/medium_thumb_517a044e90e69d29bdf8366996aa2b5b-1558498200.jpg)
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/115821/medium_thumb_35bc6a13f8b96ee7eaee85d66626289e-1704052200.png)
1. Vegan crumbles
290 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27087/medium_thumb_cf202d1a4ab23d5248e6cb62eb26924d-1660758960.jpg)
2. Roasted tomatoes
90 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/163/medium_thumb_ef8a60a7a24ee919e3a0a3ff93409646-1558498080.jpg)
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118354/medium_thumb_36fa2682bd168083cca539791a30600f-1704591120.jpeg)
1. Veggie burger patty
255 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58086/medium_thumb_b5676c1ee09bdbcfff658ff16cc3d0bc-1686254100.jpeg)
2. Beets
70 cals, 3p, 12c, 0f (per meal)
6 beets (2" dia, sphere) (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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/116595/medium_thumb_c9377a67cb8d83b40d3ed430422fac88-1704238260.jpeg)
1. Basic tempeh
295 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27087/medium_thumb_cf202d1a4ab23d5248e6cb62eb26924d-1660758960.jpg)
2. Roasted tomatoes
60 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2236/medium_thumb_ec33b1a9a9bcda83e5efab43c5f8f561-1558498680.jpg)
1. Roasted cabbage steaks with dressing
215 cals, 3p, 7c, 17f (per meal)
1 tbsp (15mL)
2 dash (1g)
2 dash, ground (1g)
2 dash (2g)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/662/medium_thumb_f18587223ab1b9bed33fccb640c117e8-1558498380.jpg)
1. Protein shake (almond milk)
105 cals, 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/20517/medium_thumb_3608cf3b6b4ac9edebe9fe1d06285907-1640293260.jpg)
2. Blueberries
45 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/25837/medium_thumb_ab536d9cc089362f0d18847e0044be76-1657123080.png)
1. Chik'n satay with peanut sauce
235 cals, 19p, 5c, 14f (per meal)
4 skewer(s) (4g)
2/3 1 inch 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1521/medium_thumb_58ade0bc44558d80e3e65e16c1b66cb7-1558498500.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/691/medium_thumb_7eb1bc40f9ffa7e7eac7f0cfc83a7552-1558498380.jpg)
2. Simple mixed greens and tomato salad
115 cals, 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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/5294/medium_thumb_77d1762fc0df69a142fdbf459617ad88-1579552440.jpg)
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
lunch prep - 2 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/108305/medium_thumb_f5269b94faf1756aa9a46c3408393025-1700966700.jpg)
1. Lemon ginger tofu chik'n
185 cals, 9p, 12c, 11f (per meal)
1 tsp (7g)
1/2 tbsp (5g)
1 clove(s) (3g)
1 1/2 1 inch 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58086/medium_thumb_b5676c1ee09bdbcfff658ff16cc3d0bc-1686254100.jpeg)
2. Beets
120 cals, 4p, 20c, 1f (per meal)
10 beets (2" dia, sphere) (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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/28266/medium_thumb_4f69e7475b936f72667257033bd8046f-1664663820.jpg)
1. Hearty tomato soup
210 cals, 11p, 25c, 5f (per meal)
2 dash (1g)
2 dash (1g)
1/4 tbsp (4g)
1/2 clove(s) (2g)
1/2 cup(s) (mL)
1/4 can (~14.5 oz) (101g)
1/4 tbsp (4g)
2 tbsp (24g)
2 tbsp (13g)
1/4 large (38g)
1/4 large (18g)
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.