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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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4.8

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High Protein Vegan Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

This diet plan was created using the Prospre meal plan generator. It is based around a 2000 calorie vegan diet with 150g of protein per day. This serves a sample meal plan for anyone on a plant-based diet and looking to build muscle. For more customization, including using your own macros, check out our app.

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Day 1

Macronutrient Totals

Calories

2045

Protein

147.1 g

Fat

55.2 g

Carbs

265.9 g

Breakfast

Calories

598

Protein

41.2 g

Fat

11.7 g

Carbs

90.6 g

Peanut Butter Toast

Peanut Butter Toast

1 Slice

Vegan Kale Smoothie

Vegan Kale Smoothie

750 ml

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

481

Protein

24.2 g

Fat

17.3 g

Carbs

64.5 g

Lentil Wrap

Lentil Wrap

1 Wrap

Ingredients

Instructions

  1. Heat the lentils. If using dry lentils, cook as per instructions on package. If canned, pour the contents into a small pot and warm over medium-low heat for a few minutes.
  2. Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
  3. Add the lentils and the spinach to the wrap and serve.
Peanuts

Peanuts

22.5 g

Ingredients

Instructions

Raw Carrots

Raw Carrots

0.75 Serving

Ingredients

Instructions

Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

352

Protein

16.8 g

Fat

12.5 g

Carbs

46.1 g

Vegan Pesto Pasta

Vegan Pesto Pasta

247.5 g

Ingredients

Instructions

  1. Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
  2. In a large bowl, toss corn, squash, zucchini, pepper and onions with oil and a dash of salt and pepper. Grill corn, stirring occasionally or until slightly charred.
  3. Grill squash, zucchini and bell pepper for 4 to 6 minutes, or until tender. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
  4. In a large bowl, grate a dash of lemon zest and squeeze one teaspoon of lemon juice. Whisk in pesto and dash of salt and pepper.
  5. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Add the corn along with tomatoes, parsley and cooked pasta. Toss to combine. Serve and enjoy.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Brussel Sprouts

Brussel Sprouts

63.75 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Snack

Calories

378

Protein

57.9 g

Fat

1.7 g

Carbs

36.2 g

Vegan Protein Shake

Vegan Protein Shake

562.5 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.

Snack

Calories

236

Protein

7 g

Fat

12 g

Carbs

28.5 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Day 2

Macronutrient Totals

Calories

1951

Protein

153.3 g

Fat

60.1 g

Carbs

223.5 g

Breakfast

Calories

598

Protein

41.2 g

Fat

11.7 g

Carbs

90.6 g

Peanut Butter Toast

Peanut Butter Toast

1 Slice

Vegan Kale Smoothie

Vegan Kale Smoothie

750 ml

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

334

Protein

14.7 g

Fat

11.1 g

Carbs

46.2 g

Vegan Pesto Pasta

Vegan Pesto Pasta

247.5 g

Ingredients

Instructions

  1. Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
  2. In a large bowl, toss corn, squash, zucchini, pepper and onions with oil and a dash of salt and pepper. Grill corn, stirring occasionally or until slightly charred.
  3. Grill squash, zucchini and bell pepper for 4 to 6 minutes, or until tender. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
  4. In a large bowl, grate a dash of lemon zest and squeeze one teaspoon of lemon juice. Whisk in pesto and dash of salt and pepper.
  5. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Add the corn along with tomatoes, parsley and cooked pasta. Toss to combine. Serve and enjoy.
Cherry Tomatoes

Cherry Tomatoes

150 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

422

Protein

32.2 g

Fat

23.4 g

Carbs

27.5 g

Tofu

Tofu

0.75 Block

Ingredients

Instructions

  1. Heat oil in non-stick pan over medium heat
  2. Chop tofu in 1 inch squares and place in pan
  3. Cook for 2-3 minutes or until golden brown. Enjoy
Asparagus

Asparagus

127.5 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Boiled Green Peas

Boiled Green Peas

127.5 g

Ingredients

Instructions

  1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Snack

Calories

233

Protein

6.9 g

Fat

12 g

Carbs

27.8 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

364

Protein

58.3 g

Fat

1.9 g

Carbs

31.4 g

Vegan Protein Shake

Vegan Protein Shake

562.5 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.

Day 3

Macronutrient Totals

Calories

1980

Protein

149.7 g

Fat

59 g

Carbs

237.4 g

Breakfast

Calories

598

Protein

41.2 g

Fat

11.7 g

Carbs

90.6 g

Peanut Butter Toast

Peanut Butter Toast

1 Slice

Vegan Kale Smoothie

Vegan Kale Smoothie

750 ml

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

334

Protein

14.7 g

Fat

11.1 g

Carbs

46.2 g

Vegan Pesto Pasta

Vegan Pesto Pasta

247.5 g

Ingredients

Instructions

  1. Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
  2. In a large bowl, toss corn, squash, zucchini, pepper and onions with oil and a dash of salt and pepper. Grill corn, stirring occasionally or until slightly charred.
  3. Grill squash, zucchini and bell pepper for 4 to 6 minutes, or until tender. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
  4. In a large bowl, grate a dash of lemon zest and squeeze one teaspoon of lemon juice. Whisk in pesto and dash of salt and pepper.
  5. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Add the corn along with tomatoes, parsley and cooked pasta. Toss to combine. Serve and enjoy.
Cherry Tomatoes

Cherry Tomatoes

150 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

417

Protein

27.8 g

Fat

22 g

Carbs

33.2 g

Tofu

Tofu

0.75 Block

Ingredients

Instructions

  1. Heat oil in non-stick pan over medium heat
  2. Chop tofu in 1 inch squares and place in pan
  3. Cook for 2-3 minutes or until golden brown. Enjoy
Sweet Potato

Sweet Potato

93.75 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

242

Protein

7.4 g

Fat

12.1 g

Carbs

29.7 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Celery

Celery

127.5 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

389

Protein

58.6 g

Fat

2.1 g

Carbs

37.7 g

Vegan Protein Shake

Vegan Protein Shake

562.5 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.
Grapes

Grapes

135 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.

Day 4

Macronutrient Totals

Calories

2036

Protein

147.2 g

Fat

53.1 g

Carbs

268.8 g

Lunch

Calories

477

Protein

25.9 g

Fat

16.3 g

Carbs

62.9 g

Lentil Wrap

Lentil Wrap

1 Wrap

Ingredients

Instructions

  1. Heat the lentils. If using dry lentils, cook as per instructions on package. If canned, pour the contents into a small pot and warm over medium-low heat for a few minutes.
  2. Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
  3. Add the lentils and the spinach to the wrap and serve.
Pumpkin Seeds

Pumpkin Seeds

22.5 g

Ingredients

Instructions

Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

334

Protein

14.7 g

Fat

11.1 g

Carbs

46.2 g

Vegan Pesto Pasta

Vegan Pesto Pasta

247.5 g

Ingredients

Instructions

  1. Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
  2. In a large bowl, toss corn, squash, zucchini, pepper and onions with oil and a dash of salt and pepper. Grill corn, stirring occasionally or until slightly charred.
  3. Grill squash, zucchini and bell pepper for 4 to 6 minutes, or until tender. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
  4. In a large bowl, grate a dash of lemon zest and squeeze one teaspoon of lemon juice. Whisk in pesto and dash of salt and pepper.
  5. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Add the corn along with tomatoes, parsley and cooked pasta. Toss to combine. Serve and enjoy.
Cherry Tomatoes

Cherry Tomatoes

150 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

200

Protein

6.6 g

Fat

12.1 g

Carbs

20.8 g

Peanuts

Peanuts

22.5 g

Ingredients

Instructions

Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating

Snack

Calories

364

Protein

58.3 g

Fat

1.9 g

Carbs

31.4 g

Vegan Protein Shake

Vegan Protein Shake

562.5 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.

Day 5

Macronutrient Totals

Calories

1957

Protein

146.5 g

Fat

58.9 g

Carbs

233.7 g

Breakfast

Calories

449

Protein

10.9 g

Fat

13.3 g

Carbs

74.7 g

Bagel

Bagel

1 Bagel

Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Grapes

Grapes

67.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.

Lunch

Calories

499

Protein

25.6 g

Fat

17.3 g

Carbs

67.3 g

Lentil Wrap

Lentil Wrap

1 Wrap

Ingredients

Instructions

  1. Heat the lentils. If using dry lentils, cook as per instructions on package. If canned, pour the contents into a small pot and warm over medium-low heat for a few minutes.
  2. Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
  3. Add the lentils and the spinach to the wrap and serve.
Peanuts

Peanuts

22.5 g

Ingredients

Instructions

Raw Carrots

Raw Carrots

0.75 Serving

Ingredients

Instructions

Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

418

Protein

31.9 g

Fat

25.7 g

Carbs

22.7 g

Tempeh

Tempeh

0.75 Block

Ingredients

Instructions

  1. Heat oil in a non-stick pan over medium heat
  2. Thinly slice block of tempeh and place in pan
  3. Season with salt and pepper and cook until edges are crispy and brown
Edamame

Edamame

127.5 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.
Brussel Sprouts

Brussel Sprouts

63.75 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Snack

Calories

323

Protein

57.7 g

Fat

1.8 g

Carbs

21.1 g

Vegan Protein Shake

Vegan Protein Shake

562.5 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Snack

Calories

268

Protein

20.4 g

Fat

0.8 g

Carbs

47.9 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.

Day 6

Macronutrient Totals

Calories

2018

Protein

147.8 g

Fat

60.4 g

Carbs

240.5 g

Breakfast

Calories

478

Protein

30 g

Fat

7.2 g

Carbs

76 g

Ingredients

Instructions

  1. Combine all ingredients except berries together in a small container.
  2. Place the lid on the container and refrigerate overnight (or at least an hour).
  3. Remove from fridge, stir, add toppings, and serve.
Grapes

Grapes

67.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating

Lunch

Calories

558

Protein

32.6 g

Fat

20.2 g

Carbs

69.6 g

Black Pepper Tofu

Black Pepper Tofu

481 g

Ingredients

Instructions

  1. Drain and press tofu to remove excess water, then cut tofu into into cubes.
  2. In a small bowl, mix the soy sauce, maple syrup, and cornstarch this will be your sauce.
  3. Bring 1 cup of water to a boil and add half cup of rice, let rice cook for 15 minutes.
  4. In a large skillet, heat oil over medium heat, then add tofu and cook for 10 minutes.
  5. Add ground pepper, garlic, and ginger into skillet and stir for 3 more minutes. Then add the chili pepper, and green onions, let cook for another 5 minutes.
  6. Serve with stir fry on the bed of rice. Enjoy.
Edamame

Edamame

127.5 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.
Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

424

Protein

20.3 g

Fat

19.2 g

Carbs

45.7 g

Tempeh

Tempeh

0.75 Block

Ingredients

Instructions

  1. Heat oil in a non-stick pan over medium heat
  2. Thinly slice block of tempeh and place in pan
  3. Season with salt and pepper and cook until edges are crispy and brown
Rice

Rice

0.75 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

316

Protein

57.5 g

Fat

1.7 g

Carbs

19.5 g

Vegan Protein Shake

Vegan Protein Shake

562.5 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Berries

Berries

63.75 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Snack

Calories

242

Protein

7.4 g

Fat

12.1 g

Carbs

29.7 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Celery

Celery

127.5 g

Ingredients

Instructions

  1. Wash before eating.

Day 7

Macronutrient Totals

Calories

1983

Protein

149 g

Fat

62.1 g

Carbs

232.9 g

Breakfast

Calories

481

Protein

24.2 g

Fat

5.1 g

Carbs

89.6 g

Oatmeal

Oatmeal

375 ml

Ingredients

Instructions

  1. Oats should be prepared using 1 part oats, 2 parts water by volume
Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Vegan Kale Smoothie

Vegan Kale Smoothie

375 ml

Lunch

Calories

418

Protein

31.9 g

Fat

25.7 g

Carbs

22.7 g

Tempeh

Tempeh

0.75 Block

Ingredients

Instructions

  1. Heat oil in a non-stick pan over medium heat
  2. Thinly slice block of tempeh and place in pan
  3. Season with salt and pepper and cook until edges are crispy and brown
Edamame

Edamame

127.5 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.
Brussel Sprouts

Brussel Sprouts

63.75 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Dinner

Calories

519

Protein

27.8 g

Fat

17.4 g

Carbs

69.8 g

Lentil Wrap

Lentil Wrap

1 Wrap

Ingredients

Instructions

  1. Heat the lentils. If using dry lentils, cook as per instructions on package. If canned, pour the contents into a small pot and warm over medium-low heat for a few minutes.
  2. Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
  3. Add the lentils and the spinach to the wrap and serve.
Peanuts

Peanuts

22.5 g

Ingredients

Instructions

Raw Snow Peas

Raw Snow Peas

150 g

Ingredients

Instructions

  1. Wash and enjoy.
Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

242

Protein

7.4 g

Fat

12.1 g

Carbs

29.7 g

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.
Celery

Celery

127.5 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

323

Protein

57.7 g

Fat

1.8 g

Carbs

21.1 g

Vegan Protein Shake

Vegan Protein Shake

562.5 ml

Ingredients

Instructions

  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

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