High Protein Vegan Meal Plan (2,200 calories) - 2ShareMyJoy

High Protein Vegan Meal Plan (2,200 calories)

High Protein Vegan Meal Plan for 7 days, high in fiber, easy to prepare, 2,200 calories, and rich in vitamins and minerals.

Do you still think the vegan diet causes calcium, zinc, iron, or protein deficiencies?

Often, we think eating only plants will cause us to lack the nutrients we need. There are many myths about a plant based diet, but the benefits are overwhelming!

Today‘s meal plan will not only cover all vitamin and mineral needs, it also contains about 90g of protein a day. Note that this is almost double the amount women actually need.

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a high protein vegan meal plan for a plant based diet. up to 90g of protein per day from plants! this meal plan contains 2200 calories, is high in fiber, antioxidants, protein, minerals and more. Low fat and low sodium. Click through to see all vegan breakfast,lunch, dinner and smoothie recipes! #protein #vegan #mealplan

Nutritional Facts of the Low Fat High Protein Vegan Meal Plan

As you can see in the image below, this High Protein Vegan Meal Plan contains about 2200 calories per day, 90g of protein, 41g of fat, 88g fiber, and much more. This is a low sodium meal plan and all your nutritional needs are met except vitamin D which you get best by being in the sun 10-15 minutes a day.

High Protein Vegan Meal Plan nutrition overview

This is a High Protein Vegan Meal Plan and proof that you get plenty of protein on a vegan diet. I also want to point out that you get lots of omega 3 fatty acids. If you would like to learn more about protein in your diet, I can recommend the book “Proteinaholic”.

To get this nutritional overview for the plant based meal plan I use cronometer.com for free. I added breakfast, a smoothie, 1 serving detox bowl for lunch, and 1 serving curried chickpeas recipe for dinner.

Here are some healthy foods from the vegan meal plan and their benefits:

Antioxidants (found in the breakfast)

Berries contain a high amount of antioxidants and you should include them in your diet every day. They make a great addition to smoothies or cereal bowls. Antioxidants prevent stiff and clogged arteries and lower inflammation in your body. On average, plants contain 64 times more antioxidants than meats.

Leafy greens (in the smoothie)

Dark green leafy vegetables are the healthiest ones and offer the most nutrients per calorie. You can use them every day in a smoothie or salad. As this study shows, green leafy vegetable intake showed the strongest protection against major chronic disease and cardiovascular disease.

Whole grains (breakfast oats, lunch, and dinner)

Carbs are not bad after all! Studies show that “Daily consumption of 3 portions of whole-grain foods can significantly reduce cardiovascular disease risk in middle-aged people mainly through blood pressure-lowering mechanisms.” (source)

Whole grains are also high in fiber and have less calories per gram than fat. Just make sure you eat whole, complex carbs like brown rice, oats, quinoa, or whole wheat.

Fiber (over 80g per day)

One of the top benefits of a whole food plant based diet is the high fiber intake. More than 90% of Americans do not eat the recommended amount of fiber (source). The recommended amount is 25g a day as a minimum, but most Americans eat about 10g.
This is bad news, because there is proof that fiber reduces the risk of colon cancer (source), breast cancer (source), diabetes (source), heart disease (source), obesity (source), and stroke (source). It helps control cholesterol (source) and blood sugar levels (source).
Fiber also binds toxins, lead, and mercury (source), which is mostly accumulates in animal fat.

High Protein Vegan Meal Plan

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Breakfast

I usually prepare this breakfast the night before to make overnight oats. You can add chocolate powder or cinnamon to it. This bowl has 522 calories, 15g fiber, 15g fat, and 18g protein.

  • 1 cup oats
  • 1/2 cup almond milk + 1/2 cup soy milk (or one cup of either)
  • 1/2 cup frozen berries
  • 1/4 apple, diced (or any other fruit)
  • 1 tbsp milled flaxseed
  • 1 tbsp chopped walnuts

Lunch

The easiest way to have a nutritious and filling lunch is to cook double the amount of your dinner and eat the leftovers for lunch. All dinner recipes below equal 4 serving sizes, so if you cook for 2 adults you can eat the leftovers the next day!

Snack

To get all the important nutrients in a Healthy Vegan Meal Plan I love to make smoothies as a snack. There are many health benefits provided by drinking a smoothie, if done right. Here is a simple recipe, including healthy fats, protein, vitamins, fiber, minerals, fruits,  and vegetables:

  • 2 cups pineapple cubes (1 inch slice)
  • 1/2 cup almond milk + 1/2 cup soy milk (or just 1 cup of either)
  • 5 almonds
  • 1T flaxseed
  • 2 handful (cups) spinach

Dinner

All plant based dinner recipes are easy to prepare and take no longer than 30 minutes to cook.

Dinner #1: One Pot Zucchini Spaghetti

One Pot easy spaghetti with beans and zucchini. Contains 688 calories and 35g protein. You can find the recipe in this post.

Dinner #2: Curried Chickpeas with Potatoes

Curried Chickpeas with water fried potatoes. A healthy, gluten free, vegan, oil free, and 21 day fix friendly recipe for only $1.50 per serving and done in 25 minutesGet the recipe here.

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Dinner #3: One Pot Taco Elbow Pasta

One Pot Taco Elbow Pasta done in under 25 minutes and on a budget. Healthy vegan dinner recipe that is simple, family friendly, oil free, and very quick to prepare. Get the recipe here.

Dinner #4: Easy Veggie Lentil Soup

Great vegan soup recipe done in 25 minutes and contains only 250 calories per serving. Please double the ingredients and serving size of this recipe to meet your caloric needs! You can substitute the lentils with beans in case you can’t get lentils. Get the recipe here.

Dinner #5: Beanball Marinara

Vegan Meatballs with black beans, chickpeas, and vegan marinara sauce. Frugal 30 minute dinner recipe for a plant based diet that is also oil free and gluten free. Serve on a sandwich with veggies or over spaghetti.  Get the recipe here.

Dinner #6: One Pot Mexican Rice

Easy One Pot rice bowl with mexican seasoning, corn, bell peppers, and more. Contains 735 calories, 30g protein, 7.4g fat, 146 carbs, 24g fiber. Get the recipe here.

Dinner #7: Detox Power Bowl

Healthy detox power bowl recipe that is easy, on a budget, gluten free, oil free, plant based vegan with 650 calories and 28g protein. Get the recipe here.

If you like more updates like this High Protein Vegan Meal Plan, follow me on Instagram or Pinterest

If you are serious about starting a plant based diet that covers all your nutritional needs, helps with weight loss, boosts energy, and promotes a healthy lifestyle, please check out the Vegan Starter Kit. With it you will receive a very thorough nutritional guide, more easy healthy recipes, and meal plans.

Related:

a high protein vegan meal plan for a plant based diet. up to 90g of protein per day from plants! this meal plan contains 2200 calories, is high in fiber, antioxidants, protein, minerals and more. Low fat and low sodium. Click through to see all vegan breakfast,lunch, dinner and smoothie recipes! #protein #vegan #mealplan
a high protein vegan meal plan for a plant based diet. up to 90g of protein per day from plants! this meal plan contains 2200 calories, is high in fiber, antioxidants, protein, minerals and more. Low fat and low sodium. Click through to see all vegan breakfast,lunch, dinner and smoothie recipes! #protein #vegan #mealplan

Lisa
 

Hello, my name is Lisa Goodwin and I am the author of 2sharemyjoy.com. I am a christian, wife, mother, and I have a passion for simple food and fitness. I managed to lose 9 lbs. and 6 inches (waist) in 30 days and today I am here to help you reach your health and fitness goals. [read more...]

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