Vegan High Protein Meal Plan [120 g Plant Based Protein]
This vegan high protein meal plan serves 2000 calories per day and about 120 g of protein. The meal plan is for 6 days and provides one breakfast recipe, one lunch recipes, and 3 dinner recipes.
The high protein vegan recipes can be alternated and adjusted. You will prep the lunch ahead of time and divide it into 6 servings for the week.
At the end of this high protein vegan diet plan you will find meal prep instructions and a shopping list.
You don’t need any protein powder for any of the high protein vegan recipes below! If you like this meal plan, be sure to check out the 80 g protein a day meal plan, and this high protein breakfast bowl.
High Protein Vegan Diet Plan
This high protein vegan diet plan shows you how easy it is to eat over 100g of protein per day, especially on a vegan or vegetarian diet!
Breakfast: High Protein Smoothie (450 cal, 24 g protein)
- 1 banana
- 1 cup spinach
- 1 T hemp seeds
- 1.25 cups soy milk(unsweetened, original)
- 1/2 cup black beans (rinsed)
- 1 dried date (pitted)
Simply add all ingredients into a food processer or powerful blender. You can leave out the date if you don’t like it sweet.
High Protein Lunch: Seitan Pasta With Marinara (600 cal, 51 g protein)
The recipe below makes 6 servings. Please make this meal ahead of time and divide into 6 lunch servings for the 6-day meal plan.
- 16 oz. chorizo seitan
- 16 oz. chickpea pasta
- 2 bunches broccoli
- 3 green bell pepper
- 48 oz vegan marinara sauce
Prepare the chorizo and pasta according to the package. Heat up the marinara then drain the pasta. Mix pasta, marinara, and chorizo together. In the meantime, steam the veggies as the side. Divide everything into 6 servings.
High protein dinner recipes:
Each recipe serves 4. That means you will eat 2 servings, or half the recipe for one dinner. Make the whole recipe and divide it into two batches. Eat the other half (2 servings) later in the week.
Click on each recipe to view the recipe post. Over there you can also print each recipe.
DINNER 1: Thai Noodle Soup, 2 servings (1020 cal, 47 g protein). Make the whole recipe (4 servings) and divide it into 2 parts. Serve the other half of the whole recipe for DINNER 4.
DINNER 2: Taco Elbow Pasta, 2 servings (1000 cal, 48 g protein). Make the whole recipe (4 servings) and divide it into 2. Serve the other half of the whole recipe for DINNER 5.
DINNER 3: Vegan Sloppy Joes, 2 servings / 4 buns (860 cal, 46 g protein). Make the whole recipe (4 servings) and divide it into 2. Serve the other half of the whole recipe for DINNER 6.
DINNER 4: 2 Servings (other half) of DINNER 1.
DINNER 5: 2 Servings (other half) of DINNER 2.
DINNER 6: 2 Servings (other half) of DINNER 3.
You can eat a lot of protein on 2000 calories. If you are doing weight exercises you probably have to eat more calories. Easily increase the serving sizes of the meals to increase your calories and protein or add more meals to your plan.
Let’s say you need 2500 calories, you can simply double up on the lunch and you get around 170 g of plant based protein, without any powder! You can also choose a different breakfast, like the high protein breakfast bowl below, to increase protein intake.
Vegan High Protein Meal Plan Meal Prep:
Pre-cook the lunch and divide it into 6 servings. For the breakfast smoothie, you can place the ingredients for 6 smoothies into 6 jars and each morning add them with the milk to a blender. The one pot meals are also easy meals to prepare ahead of time and freeze.
Shopping List for 1 Person and 6 Days:
6 bananas, 6 cups spinach (baby, fresh), hemp seeds, 8 cups soy milk, 3 cans black beans, dried dates, 16 oz. chorizo seitan, 16 oz. chickpea pasta, 2 bunches broccoli, 6-7 green bell peppers, 48 oz vegan marinara sauce, 1 can coconut milk, 1 bundle cilantro, 1 onion, garlic, soy sauce, 2 cans great northern beans, 1 cup frozen peas, 16 oz. sliced mushrooms, 1 lime, 7 oz rice noodles, fresh ginger, salt, pepper, 3 cups dry elbow pasta, 4-5 tomatoes, 1 taco seasoning mix, 2 cans red lentils (or 1 cup dry), tomato paste, mustard, Worcestershire sauce, 28 oz can crushed or diced tomatoes, apple cider (or other) vinegar, 8 burger buns.
Optional: veggie stock powder, turmeric, avocado slices