This vegan meal plan is your guide to a lifestyle that's packed with protein.
People who follow a plant-based diet often get asked the question, “Where do you get your protein from if you’re a vegan?” Most meat eaters don’t know that many healthy, vegan foods double as great sources of plant-based protein. That makes foods like lentils, chickpeas, soybeans, quinoa, tofu, chia seeds, hemp seeds, and peanut butter great additions to a vegan meal plan.
You don’t need to overdo it on protein at every single meal, but it’s important to get a healthy dose of protein throughout the day. Once you’ve determined just how much protein you need depending on your weight and your activity level, you can divvy it up between your meals. This balanced consumption will provide you with proper energy, satiety, and overall health. This plan offers a minimum of 40 grams of plant-based protein per day!
7-Day High-Protein Vegan Meal Plan
The following vegan meal plan is your guide to a plant-based lifestyle. There are so many benefits from going vegan, including less expensive groceries, reducing your daily calorie intake, and environmentally-friendly benefits. So, let’s dig in!
Monday
Breakfast: Carrot Cake Overnight Oats
This delicious breakfast uses vegan-friendly ingredients to create a morning meal that’s bursting with nutrients!
Lunch: Asian Vegetable Lettuce Wrap with Peanut Sauce
This is a low-carb delight bursting with flavor from the array of sautéed vegetables.
Snack: Chocolate Hummus Fruit Dip
This yummy fruit dip will be a delectable pick-me-up for your mid afternoon slump!
Dinner: Easy Vegan Eggplant Parmesan Over Quinoa
The “parmesan cheese” in this recipe is made with a mix of nutritional yeast, garlic powder, and sea salt.
Dessert: Avocado Vegan Fudge Brownie Recipe
Indulge your sweet tooth with these healthy, vegan brownies that use avocado to add creaminess.
Tuesday
Breakfast: Creamy Protein Green Smoothie
Rev-up with this energy-boosting smoothie to kickstart your morning the vegan way.
Lunch: Quinoa Lentil Burger
High in fiber and protein, quinoa and lentils combine to create these delicious burgers.
Snack: Quinoa Protein Bars
If you’re in need of a protein-packed pick-me-up, this is the perfect solution!
Dinner: Plant-Based Portobello Fajita Skillet
This simple, vegan-friendly fajita skillet can be enjoyed in a number of delicious ways!
Dessert: Slow Cooker Banana Foster
Swap out the honey for maple syrup to make this scrumptious recipe truly vegan.
Wednesday
Breakfast: Coconut Milk Smoothie
All you need for this easy breakfast option is 3 simple (and tasty) ingredients!
Lunch: Plant-Based Meal-Prep Bowls
These easy and nutritious meal prep bowls are the perfect lunch time option!
Snack: Baked Sweet Potato Chips with Rosemary and Sea Salt
This crunchy snack will satisfy your cravings for potato chips in a much healthier way!
Dinner: Sheet Pan Teriyaki Tofu Stir-Fry
This flavorful dinner is loaded with your favorite Asian flavors!
Dessert: Carrot Spice Oatmeal Cookies
These cookies have no butter or dairy, but they do have a whole lot of flavor.
Thursday
Breakfast: Wild Blueberry, Mint, and Flaxseed Smoothie
This smoothie is sweet, savory, and a purple powerhouse of protein and fiber.
Lunch: Spicy Kale Salad with Chickpeas and Maple Dijon Dressing
Creamy chickpeas, crunchy kale, and sweet maple syrup make this one incredible salad.
Snack: Peanut Butter Mocha Espresso Shake
Cool off from the afternoon heat with this simple and satisfying recipe!
Dinner: Clean BBQ Jackfruit
This flavorful meal offers an amazing texture, similar to pulled pork or chicken, and is surprisingly filling!
Dessert: Vegan Chocolate Banana Nut Bread
Sweet, nutty, and nutrient-dense: this recipe is guilt-free and totally yummy.
Friday
Breakfast: Protein Packed Vegan “Omelette”
Our totally eggless omelette is loaded with fiber and protein-rich ingredients to keep you full and focused all morning long!
Lunch: Vegan “Chicken” Salad
This recipe swaps chicken for chickpeas and the result is absolutely delicious!
Snack: No-Bake Almond Energy Balls
This satisfying snack is filled with sweet and nutty deliciousness and a whole lot of protein.
Dinner: Roasted Vegetable Quinoa Buddha Bowl
Dive into dinner the healthy way with this protein-packed Buddha bowl.
Dessert: 3-Ingredient Mango Ice Cream
You’ll love this rich, delicious, and totally vegan dessert – talk about guilt-free!
Saturday
Breakfast: Spicy Breakfast Tacos
These yummy breakfast tacos are the perfect way to kick off your weekend!
Lunch: Simple Chickpea Salad with Tomato
Whip up this protein salad when you’re short on time but need some serious energy.
Snack: Cookie Dough Energy Bites
These raw, vegan, and gluten-free bites are delicious!
Dinner: Lemon Garlic Pasta with Fresh Veggies
Made with high protein fusilli, there’s all sorts of flavor to love in this dish.
Dessert: Vegan Chocolate Strawberry Coconut Butter Cups
This decadent dessert is an excellent way to satisfy your evening sweet tooth.
Sunday
Breakfast: Chocolate Chip Vegan Pancakes
Stick to your plant-based diet and indulge in a sweet Sunday breakfast? Yes, please!
Lunch: Plant-Based Ramen with Edamame
This colorful recipe offers loads of yummy flavors and plenty of nutrients, too!
Snack: Herb-Roasted Nuts
This crunchy snack will give you the energy you need to feel full and focused until dinner!
Dinner: Portobello Mushroom Philly Cheesesteak
Our vegan philly “cheesesteak” tastes just like a classic Philly cheesesteak – just without the “steak!”
Dessert: 4-Ingredient Peanut Butter Fudge Bars
This 4-ingredient recipe is packed with nutrients and perfect for satisfying your sweet tooth.
This high-protein vegan meal plan is a great go-to guide. You’ll learn more about the different foods you can combine to create delicious, healthy, and protein-packed meals. Stay nourished and at your best all day long, the vegan way!
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