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7-Day High-Protein Vegan Meal Plan + Grocery List
A full week of plant-based meals that land between 130 and 160 grams of protein a day, around 2,000 calories, built from ingredients you can buy in any supermarket. Comes with a one-page grocery list you can take to the store.
What's inside
- • Seven days of breakfast, lunch, dinner and a snack — no repeats you'll get bored of.
- • Protein and calorie totals for every single day.
- • One printable grocery list, grouped by supermarket aisle.
- • Swap tables so you can scale the plan up or down in calories.
The week at a glance
| Day | Breakfast | Lunch | Dinner | Snack | Protein | Calories |
|---|---|---|---|---|---|---|
| Monday | Protein overnight oats with soy milk and peanut butter | Baked tofu quinoa bowl with tahini | Red lentil bolognese over whole-wheat pasta | Soy yogurt with berries | 142 g | 1,950 |
| Tuesday | Tofu scramble with whole-grain toast | Tempeh and roasted veg wrap | Black bean chili with brown rice | Edamame, lightly salted | 138 g | 1,980 |
| Wednesday | High-protein smoothie: pea protein, banana, oats | Chickpea and bulgur salad with lemon-tahini | Seitan stir-fry with broccoli and rice noodles | Roasted chickpeas | 151 g | 2,010 |
| Thursday | Soy yogurt bowl with granola and chia | Leftover seitan stir-fry | Baked tofu schnitzel with potatoes and salad | Peanut butter on rice cakes | 136 g | 1,930 |
| Friday | Savory oats with nutritional yeast and tofu | TVP taco bowl with corn and beans | Tempeh curry with lentils and rice | Protein shake | 148 g | 2,020 |
| Saturday | Protein pancakes with soy yogurt | Falafel-style tofu pita with hummus | Pea-protein pasta with white beans and greens | Mixed nuts and dark chocolate | 133 g | 2,050 |
| Sunday | Overnight oats with soy milk and hemp seeds | Meal-prep buddha bowl: tofu, quinoa, roasted veg | Lentil shepherd's pie | Cottage-style tofu with fruit | 140 g | 1,970 |
The grocery list
Protein
Firm tofu, tempeh, seitan, TVP, red and brown lentils, chickpeas, black beans, edamame, pea protein powder
Grains
Rolled oats, quinoa, brown rice, whole-wheat pasta, bulgur, rice noodles, whole-grain bread
Dairy alternatives
Unsweetened soy milk, plain soy yogurt
Produce
Broccoli, spinach, bell peppers, zucchini, carrots, onions, garlic, lemons, bananas, berries, potatoes
Fats & extras
Peanut butter, tahini, olive oil, chia seeds, hemp seeds, mixed nuts, nutritional yeast, soy sauce, spices
Is this plan right for you?
The plan sits near 2,000 calories, which suits most active people eating at maintenance. If you're cutting or bulking, start from the calorie level that matches your body weight and training load, then use the same meals with adjusted portions. Protein targets follow the widely used range of 1.6–2.2 g per kg of body weight for people who train.
This is sample educational content, not personal medical or nutrition advice.