1500 calorie high protein vegan meal plan
In just a few clicks, generate your own 1500 calorie high protein vegan meal plan 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 (1525cals, 142g protein, 104g net carbs, 48g fat 24g fiber per day) cannot be customized.
Day 1
1475cals, 134g protein, 134g net carbs, 36g fat 20g fiber per day
1 serving(s) (442cal, 23p, 66c, 7f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1 roll(s) (77cal, 3p, 13c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1525cals, 137g protein, 118g net carbs, 40g fat 37g fiber per day
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
2 1/4 cup(s) (162cal, 2p, 7c, 11f)
2 1/2 serving(s) (281cal, 11p, 35c, 5f)
2 roll(s) (154cal, 5p, 26c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1500cals, 138g protein, 112g net carbs, 45g fat 25g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (245cal, 12p, 19c, 13f)
3/4 cup(s) (54cal, 1p, 2c, 4f)
2 1/2 serving(s) (281cal, 11p, 35c, 5f)
2 roll(s) (154cal, 5p, 26c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1525cals, 140g protein, 90g net carbs, 58g fat 18g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (245cal, 12p, 19c, 13f)
3/4 cup(s) (54cal, 1p, 2c, 4f)
1 serving(s) (313cal, 14p, 17c, 18f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1500cals, 160g protein, 85g net carbs, 52g fat 16g fiber per day
1/2 serving(s) (105cal, 14p, 3c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1525cals, 148g protein, 87g net carbs, 55g fat 20g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sausage(s) (268cal, 28p, 11c, 12f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1550cals, 137g protein, 103g net carbs, 53g fat 29g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/2 serving(s) (240cal, 16p, 15c, 11f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (48 items)
Fats and Oils
Olive oil
4 tsp (20mL)
Salad dressing
6 1/2 tbsp (98mL)
Oil
2 1/3 oz (71mL)
Vegetables and Vegetable Products
Kale leaves
10 oz (287g)
Garlic
3 1/2 clove(s) (11g)
Frozen broccoli
1/4 package (71g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (672g)
Zucchini
3 1/2 large (1142g)
Radishes
1 1/4 lbs (567g)
Fresh ginger
2 tbsp (12g)
Cauliflower
1/4 head small (4" dia.) (66g)
Ketchup
1 1/4 tbsp (21g)
Broccoli
1 cup chopped (91g)
Carrots
1 medium (61g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Spices and Herbs
Salt
1/4 oz (8g)
Basil, dried
4 dash, ground (1g)
Rosemary, dried
2 1/2 tsp (3g)
Apple cider vinegar
1 tbsp (15g)
Fruits and Fruit Juices
Blueberries
2 1/2 cup (370g)
Kiwi
4 fruit (276g)
Lemon juice
1 1/4 tsp (6mL)
Fruit juice
12 fl oz (360mL)
Other
Soy milk yogurt
2 container(s) (301g)
Curry sauce
1/2 cup (142g)
Vegan sausage
3 sausage (300g)
Meatless chik'n tenders
5 pieces (128g)
Italian seasoning
4 dash (2g)
Mixed greens
6 cup (180g)
Beverages
Almond milk, unsweetened
1 1/2 cup (391mL)
Water
26 cup(s) (6162mL)
Protein powder
26 scoop (1/3 cup ea) (806g)
Legumes and Legume Products
Firm tofu
18 oz (510g)
Tempeh
2 oz (57g)
Vegetarian burger crumbles
1 1/4 cup (125g)
Soy sauce
2 tsp (10mL)
Chickpeas, canned
1/2 can (224g)
Roasted peanuts
2 tbsp (18g)
Cereal Grains and Pasta
Uncooked dry pasta
3 oz (86g)
Cornstarch
2 tbsp (16g)
Baked Products
Roll
5 pan, dinner, or small roll (2" square, 2" high) (140g)
Naan bread
1/2 piece(s) (45g)
Soups, Sauces, and Gravies
Pasta sauce
2 1/2 cup (650g)
Vegetable broth
2 cup(s) (mL)
Sweets
Sugar
1 tbsp (13g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Snacks
High-protein granola bar
2 bar (80g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
snack prep - 2 days
1. Kale chips
138cal, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
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.
breakfast prep - 2 days
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
442cal, 23p, 66c, 7f (per meal)
4 dash, ground (1g)
2 tbsp (30mL)
1/8 dash (0g)
1/2 clove(s) (2g)
1/4 package (71g)
1/4 package (16 oz) (113g)
3 oz (86g)
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. Dinner roll
77cal, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
3. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Basic tempeh
148cal, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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. Zoodles marinara
281cal, 11p, 35c, 5f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Vegan crumbles
183cal, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Rosemary roasted radishes
162cal, 2p, 7c, 11f (per meal)
1/4 tbsp (4mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Quarter radishes and lay them on a sheet pan.
3
Pour oil, rosemary, and salt to taste over the radishes and use your hands to make sure they are fully coated.
4
Bake for about 35-40 minutes, stirring halfway through.
5
Remove and sprinkle lemon juice on top (optional).
6
Serve!
lunch prep - 2 days
1. General tso's tofu
245cal, 12p, 19c, 13f (per meal)
1 tbsp (15mL)
2 tbsp (16g)
10 oz (284g)
1 tbsp (15g)
1 tbsp (13g)
2 clove(s) (6g)
2 tsp (10mL)
2 tbsp (12g)
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. Rosemary roasted radishes
54cal, 1p, 2c, 4f (per meal)
1/2 tsp (3mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Quarter radishes and lay them on a sheet pan.
3
Pour oil, rosemary, and salt to taste over the radishes and use your hands to make sure they are fully coated.
4
Bake for about 35-40 minutes, stirring halfway through.
5
Remove and sprinkle lemon juice on top (optional).
6
Serve!
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.
snack prep - 3 days
dinner prep - 1 days
1. Zucchini noodle curry bowl with tofu
313cal, 14p, 17c, 18f (per meal)
1/4 head small (4" dia.) (66g)
1/4 package (16 oz) (113g)
1/2 cup (142g)
1/2 large (162g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
2
Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
3
Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
4
Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top and serve.
lunch prep - 2 days
1. Vegan sausage
268cal, 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
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Crispy chik'n tenders
286cal, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
breakfast prep - 2 days
2. Cherry tomatoes
21cal, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
240cal, 16p, 16c, 11f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 1 days
1. Chickpea & kale soup
273cal, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
