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 2000 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.

Day 1

Calories
2045
Protein
147.1 g
Fat
55.2 g
Carbohydrates
265.9 g

Breakfast: 598 Cal

Ingredients
Show Instructions...
  • Add all ingredients to blender and blend until smooth.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Lunch: 481 Cal

Ingredients
Show Instructions...
  • 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.
  • Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
  • Add the lentils and the spinach to the wrap and serve.
Ingredients
Ingredients
Ingredients
Show Instructions...
  • Wash before eating.

Dinner: 352 Cal

Ingredients
Show Instructions...
  • Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
  • 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.
  • 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.
  • 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.
  • 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.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • 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: 378 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Snack: 236 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Day 2

Calories
1951
Protein
153.3 g
Fat
60.1 g
Carbohydrates
223.5 g

Breakfast: 598 Cal

Ingredients
Show Instructions...
  • Add all ingredients to blender and blend until smooth.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Lunch: 334 Cal

Ingredients
Show Instructions...
  • Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
  • 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.
  • 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.
  • 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.
  • 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.
Ingredients
Show Instructions...
  • Wash before eating.

Dinner: 422 Cal

Ingredients
Show Instructions...
  • Heat oil in non-stick pan over medium heat
  • Chop tofu in 1 inch squares and place in pan
  • Cook for 2-3 minutes or until golden brown. Enjoy
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Snack: 233 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 364 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 3

Calories
1980
Protein
149.7 g
Fat
59 g
Carbohydrates
237.4 g

Breakfast: 598 Cal

Ingredients
Show Instructions...
  • Add all ingredients to blender and blend until smooth.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Lunch: 334 Cal

Ingredients
Show Instructions...
  • Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
  • 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.
  • 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.
  • 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.
  • 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.
Ingredients
Show Instructions...
  • Wash before eating.

Dinner: 417 Cal

Ingredients
Show Instructions...
  • Heat oil in non-stick pan over medium heat
  • Chop tofu in 1 inch squares and place in pan
  • Cook for 2-3 minutes or until golden brown. Enjoy
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Wash and enjoy.

Snack: 242 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 389 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 4

Calories
2036
Protein
147.2 g
Fat
53.1 g
Carbohydrates
268.8 g

Breakfast: 661 Cal

Ingredients
Show Instructions...
  • Add all ingredients to blender and blend until smooth.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Lunch: 477 Cal

Ingredients
Show Instructions...
  • 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.
  • Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
  • Add the lentils and the spinach to the wrap and serve.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Dinner: 334 Cal

Ingredients
Show Instructions...
  • Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
  • 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.
  • 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.
  • 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.
  • 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.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 200 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash with warm water before eating

Snack: 364 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 5

Calories
1976
Protein
146.9 g
Fat
59 g
Carbohydrates
238.3 g

Breakfast: 449 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Lunch: 499 Cal

Ingredients
Show Instructions...
  • 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.
  • Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
  • Add the lentils and the spinach to the wrap and serve.
Ingredients
Ingredients
Show Instructions...
  • Wash and enjoy.

Dinner: 418 Cal

Ingredients
Show Instructions...
  • Heat oil in a non-stick pan over medium heat
  • Thinly slice block of tempeh and place in pan
  • Season with salt and pepper and cook until edges are crispy and brown
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • 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: 342 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Snack: 268 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Day 6

Calories
2032
Protein
148.1 g
Fat
60.5 g
Carbohydrates
243.9 g

Breakfast: 478 Cal

Ingredients
Show Instructions...
  • Combine all ingredients except berries together in a small container.
  • Place the lid on the container and refrigerate overnight (or at least an hour).
  • Remove from fridge, stir, add toppings, and serve.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Lunch: 558 Cal

Ingredients
Show Instructions...
  • Drain and press tofu to remove excess water, then cut tofu into into cubes.
  • In a small bowl, mix the soy sauce, maple syrup, and cornstarch this will be your sauce.
  • Bring 1 cup of water to a boil and add half cup of rice, let rice cook for 15 minutes.
  • In a large skillet, heat oil over medium heat, then add tofu and cook for 10 minutes.
  • 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.
  • Serve with stir fry on the bed of rice. Enjoy.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Dinner: 424 Cal

Ingredients
Show Instructions...
  • Heat oil in a non-stick pan over medium heat
  • Thinly slice block of tempeh and place in pan
  • Season with salt and pepper and cook until edges are crispy and brown
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Show Instructions...
  • Wash and enjoy.

Snack: 330 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Snack: 242 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Day 7

Calories
2002
Protein
149.4 g
Fat
62.2 g
Carbohydrates
237.5 g

Breakfast: 481 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Add all ingredients to blender and blend until smooth.

Lunch: 418 Cal

Ingredients
Show Instructions...
  • Heat oil in a non-stick pan over medium heat
  • Thinly slice block of tempeh and place in pan
  • Season with salt and pepper and cook until edges are crispy and brown
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • 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: 519 Cal

Ingredients
Show Instructions...
  • 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.
  • Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
  • Add the lentils and the spinach to the wrap and serve.
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 242 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 342 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Grocery List

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beverages

Legumes and Legume Products

Sweets

Cereal Grains and Pasta

Baked Products

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