2200-Calorie High-Protein Vegan Meal Plan — 185 g (6.5 oz) Protein a Day
This is a 2200-calorie vegan day that delivers 185 g (6.5 oz) of protein — between 1.6 and 2.2 g per kilogram of body weight, the range research links to keeping and building muscle.
Every meal is built from real, accessible food: tofu, tempeh, lentils, TVP, legumes, quinoa, tahini and vegan protein powder. No exotic supplements, no two-hour cooking.
Who is this plan for?
This plan fits anyone whose calorie calculator result is around 2200 kcal a day — for example, maintenance at ~2200–2300, or a cut for an active person with high maintenance. Your exact needs depend on age, height, weight and activity, not on weight alone.
- Range this plan covers: 2100–2300 kcal a day. At 2300 kcal or more this plan is not enough — move up to the 2400-calorie plan or higher.
- The plan's daily protein (185 g (6.5 oz)) sits inside the recommended 1.6–2.2 g per kg of body weight.
- Got a different number from the calculator? There's a full ladder of plans from 1200 to 2200 calories on the main meal plans page.
- Not sure how many calories you need? Start with the calorie calculator and the protein calculator.
Got more than 2300 kcal a day?
No need to scale portions by hand — there is a ready plan for every level:
- 2300–2500 kcal → 2400-calorie plan (195 g (6.9 oz) protein)
- 2500–2700 kcal → 2600-calorie plan (205 g (7.2 oz) protein)
- 2700–2900 kcal → 2800-calorie plan (215 g (7.6 oz) protein)
- 2900–3100 kcal → 3000-calorie plan (225 g (7.9 oz) protein)
Sitting between two plans? Take the lower one and add 100–200 kcal a day — a tablespoon of tahini, a handful of nuts or another 40 g of oats.
A sample day — 2200 calories
| Meal | What you eat | Calories | Protein |
|---|---|---|---|
| Breakfast | 80 g (2.8 oz) oats + 35 g protein powder + soy milk + peanut butter Recipe idea: Overnight oats | 550 | 45 g |
| Snack | Soy yogurt with lentil granola and fruit Recipe idea: Lentil granola | 260 | 22 g |
| Lunch | XL protein bowl: 200 g (7.1 oz) tofu, 130 g (4.6 oz) quinoa, legumes and vegetables Recipe idea: Vegan protein bowl · Quinoa salad with baked tofu | 600 | 40 g |
| Post-workout | Protein shake with oats and fruit Recipe idea: Vegan protein bar | 320 | 28 g |
| Dinner | 150 g (5.3 oz) seitan or tempeh with whole-grain pasta and vegetables Recipe idea: Vegan mac and cheese · Vegan seitan curry | 470 | 50 g (1.8 oz) |
| Daily total | 2200 | 185 g (6.5 oz) |
Values are rounded and based on the recipe data on this site plus standard values for raw ingredients. A 5% difference either way is normal and changes nothing.
Daily nutrition summary
| Value | Per day |
|---|---|
| Calories | 2200 |
| Protein | 185 g (6.5 oz) |
| Carbs (approx.) | 217 g (7.7 oz) |
| Fat (approx.) | 66 g (2.3 oz) |
| Protein per kg — 84 kg (185.2 lb) | 2.2 g |
| Protein per kg — 100 kg (220.5 lb) | 1.9 g |
| Protein per kg — 116 kg (255.7 lb) | 1.6 g |
The building blocks
- Tofu: about 12 g protein per 100 g (3.5 oz), cheap and versatile. 3 perfect tofu marinades make it something you actually crave.
- Tempeh: about 19 g protein per 100 g (3.5 oz), fermented and easy on the gut. See Tempeh “fish”.
- Lentils: about 25 g protein per 100 g (3.5 oz) dry, plus iron and fiber. Lentil soup and Quick Asian-style lentil stew.
- TVP: about 50 g (1.8 oz) protein per 100 g (3.5 oz) — the cheapest way to add protein without adding calories.
- Legumes and edamame: chickpeas, beans and edamame — Edamame hummus.
- Vegan protein powder: 20–35 g a day closes the gap without a fiber overload.
Swapping a meal without breaking the protein target
The rule is simple: swap protein for protein, gram for gram.
- 100 g (3.5 oz) tofu ≈ 60 g (2.1 oz) tempeh ≈ 25 g dry TVP ≈ 15 g protein powder.
- If a meal came out light on protein, add 100 g (3.5 oz) edamame or half a scoop of protein powder.
- If you went over on calories, cut oil or tahini before you touch the protein.
More make-ahead ideas: Three meals in a jar, One-pot Mexican stew and Vegan mac and cheese.
FAQ
Can I hit 185 g (6.5 oz) of protein without protein powder?
You can, but it takes planning: TVP, tempeh, seitan and legumes at every meal plus a protein snack. The downside is a very high fiber load that some people struggle with. Protein powder simply shortens the path.
How long until I see results?
Energy and satiety change within two to three weeks. Measurable body-composition change usually starts after 4–6 weeks of consistency plus strength training three times a week.
Does this work if I train in the morning?
Yes. Move the protein snack to right after training and leave everything else as is. The daily total is what matters.
What about a day with a meal out?
Keep the protein target and trim fat and carbs elsewhere in the day. One day changes nothing — two consistent weeks change a lot.
Want a plan built around you?
These plans are a solid starting point, but a real plan is built around your weight, training, schedule and food preferences. In my 1:1 coaching we build it together, including training and weekly follow-up.
Check if my coaching is right for you — seven short questions
Prefer to start cooking first? Get the 20 high-protein recipes book.
More plans in this series
- 1200-calorie vegan meal plan — 110 g (3.9 oz) protein
- 1400-calorie vegan meal plan — 125 g (4.4 oz) protein
- 1600-calorie vegan meal plan — 140 g (4.9 oz) protein
- 1800-calorie vegan meal plan — 155 g (5.5 oz) protein
- 2000-calorie vegan meal plan — 170 g (6.0 oz) protein
- All high-protein vegan meal plans
