vegan meal plan with over 10g protein
In just a few clicks, generate your own vegan meal plan with over 10g 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 (1000cal, 42g protein, 95g net carbs, 40g fat, 21g fiber per day) cannot be customized.
Day 1
1025cal, 26g protein, 132g net carbs, 37g fat, 13g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
1 serving(s) (299cal, 6p, 29c, 16f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 slice(s) (126cal, 4p, 13c, 6f)
1 cup(s) (115cal, 2p, 25c, 1f)
Day 2
950cal, 23g protein, 84g net carbs, 47g fat, 25g fiber
1/2 apple(s) (155cal, 4p, 13c, 8f)
2 1/3 serving(s) (391cal, 8p, 38c, 17f)
2 mushroom cap(s) (291cal, 9p, 25c, 14f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 3
975cal, 38g protein, 86g net carbs, 39g fat, 33g fiber
2 serving(s) (393cal, 16p, 26c, 18f)
1 serving(s) (202cal, 10p, 25c, 4f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 4
1025cal, 42g protein, 96g net carbs, 38g fat, 35g fiber
2 serving(s) (393cal, 16p, 26c, 18f)
1 serving(s) (267cal, 12p, 22c, 10f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
Day 5
975cal, 52g protein, 90g net carbs, 37g fat, 16g fiber
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (136cal, 6p, 20c, 4f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 6
975cal, 52g protein, 90g net carbs, 37g fat, 16g fiber
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (136cal, 6p, 20c, 4f)
1 sausage(s) (268cal, 28p, 11c, 12f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 7
1025cal, 58g protein, 83g net carbs, 46g fat, 10g fiber
1/2 sub(s) (261cal, 16p, 30c, 8f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 cup(s) (85cal, 7p, 2c, 5f)
Grocery List (50 items)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (356g)
Fruit juice
20 fl oz (600mL)
Strawberries
1 1/2 pint (496g)
Dried cranberries
1/2 tbsp (4g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Refried beans
1/2 cup (121g)
White beans, canned
1/4 can(s) (110g)
Chickpeas, canned
1 1/2 can (627g)
Other
Mixed greens
9 3/4 cup (293g)
Vegan cheese, shredded
10 tbsp (70g)
Guacamole, store-bought
4 tbsp (62g)
Italian seasoning
1/6 container (.75 oz) (3g)
Coleslaw mix
6 cup (540g)
Soy milk yogurt
2 container(s) (301g)
Vegan sausage
3 sausage (300g)
Sub roll(s)
1/2 roll(s) (43g)
Vegan cheese, sliced
1/2 slice(s) (10g)
Soy milk, unsweetened
1 cup (240mL)
Frozen cauliflower
3/4 cup (85g)
Fats and Oils
Salad dressing
1 cup (266mL)
Olive oil
3/4 oz (24mL)
Balsamic vinaigrette
2 1/2 tbsp (36mL)
Oil
1 1/4 oz (39mL)
Baked Products
Naan bread
1 piece (90g)
Bread
1/4 lbs (96g)
Spices and Herbs
Salt
1/2 dash (0g)
Black pepper
1/2 dash (0g)
Oregano, dried
2 dash, ground (0g)
Garlic powder
2 dash (1g)
Crushed red pepper
1 dash (0g)
Vinegar
1/6 tsp (1mL)
Vegetables and Vegetable Products
Garlic
5 1/2 clove(s) (17g)
Broccoli
4 tbsp chopped (23g)
Fresh spinach
4 1/4 cup(s) (127g)
Portabella cap
2 piece whole (282g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (420g)
Raw celery
1/4 stalk, large (11"-12" long) (16g)
Carrots
3 3/4 medium (230g)
Onion
5/8 medium (2-1/2" dia) (66g)
Edamame, frozen, shelled
2 cup (236g)
Bell pepper
1/4 large (42g)
Edamame beans, frozen
2 1/2 tbsp (23g)
Kale leaves
2 cup, chopped (80g)
Soups, Sauces, and Gravies
Pizza sauce
2 tbsp (32g)
Pasta sauce
1/4 jar (24 oz) (149g)
Vegetable broth
5 cup(s) (mL)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Seitan
1 1/2 oz (43g)
Nut and Seed Products
Almonds
2 1/2 tbsp, sliced (13g)
Snacks
Small granola bar
3 bar (75g)
breakfast prep - 2 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
lunch prep - 1 days
1. Flatbread broccoli pizza (dairy-free)
300 cals, 6p, 29c, 16f (per meal)
1/2 piece (45g)
3/4 tbsp (11mL)
1/2 dash (0g)
1/2 dash (0g)
1 1/2 clove(s) (5g)
2 tbsp (32g)
4 tbsp chopped (23g)
2 tbsp (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and spread pizza sauce over top, top with broccoli and vegan cheese, and season with salt and pepper,.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
3. 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. Strawberry apple spinach salad
390 cals, 8p, 39c, 17f (per meal)
5/8 pint (208g)
3 1/2 cup(s) (105g)
2 1/3 tbsp, sliced (13g)
2 1/3 tbsp (35mL)
1 1/6 small (2-3/4" dia) (174g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Toss all ingredients together, except the vinaigrette.
2
Drizzle Vinaigrette over salad when serving.
dinner prep - 1 days
1. Vegan cheesy portabella pizzas
290 cals, 9p, 25c, 14f (per meal)
2 piece whole (282g)
4 tbsp (65g)
2 dash, ground (0g)
1/4 tsp (1mL)
1/2 cup (56g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and line a baking sheet with foil and grease the foil with the olive oil.
2
Place the mushroom caps on the sheet top-side down, and spoon the tomato sauce into each mushroom cap evenly.
3
Top each with the cheese and spices.
4
Bake 25 minutes until cheese melts.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Southwest avocado toast
195 cals, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
dinner prep - 1 days
1. Tuscan white bean soup
200 cals, 10p, 25c, 4f (per meal)
1/2 cup(s) (15g)
1 cup(s) (mL)
1 dash (0g)
1/4 tbsp (3g)
1/4 can(s) (110g)
1/4 stalk, large (11"-12" long) (16g)
1/4 large (18g)
1 clove(s) (3g)
1/4 tbsp (4mL)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add the onion and garlic and fry for about 5 minutes until softened. Add the carrots and celery and cook another 8-10 minutes, stirring occasionally.
2
Add the broth, white beans, Italian seasoning, crushed red pepper, and some salt/pepper to taste to the pot and bring to a simmer. Reduce heat to low and simmer, covered, for 15 minutes.
3
Stir in spinach and cook until wilted, about 2 minutes.
4
Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Edamame slaw salad bowl
395 cals, 16p, 26c, 18f (per meal)
1/2 cup (120mL)
6 cup (540g)
4 small (5-1/2" long) (200g)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
dinner prep - 1 days
1. Edamame and chickpea salad
265 cals, 12p, 22c, 10f (per meal)
3/8 can (179g)
1/6 medium (24g)
1/6 medium (12g)
1 tsp (4g)
1 tsp (6mL)
1/6 tsp (1mL)
1 dash (1g)
2 1/2 tbsp (23g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Cook the edamame according to its package. Discard any pods.
2
In a large bowl, add the rinsed chickpeas, edamame beans, pepper, carrots, and cranberries. Set aside.
3
In a small bowl, mix together the olive oil, vinegar, and seasoning until blended.
4
Pour dressing over chickpea mixture and toss.
5
Best served chilled.
lunch prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
dinner prep - 2 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
breakfast prep - 3 days
lunch prep - 1 days
1. Seitan philly vegan cheesesteak
260 cals, 16p, 30c, 8f (per meal)
1 1/2 oz (43g)
1/4 small (19g)
1/8 medium (2-1/2" dia) (14g)
1/4 tbsp (4mL)
1/2 roll(s) (43g)
1/2 slice(s) (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1/2 small (35g)
1 sausage (100g)
1/2 tbsp (8mL)
3/4 cup (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
