Meal Plans Vegan Meal Plans 7-Day High-Protein Vegan Diet Meal Plan If you're thinking of trying a vegan diet but are afraid you won't get enough protein, you need to give this plan a try. Loaded with plenty of plant-based protein, you'll forget you're not eating meat. By Emily Lachtrupp, M.S., RD Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Updated on September 18, 2023 Reviewed by Dietitian Elizabeth Ward, M.S., RDN Reviewed by Dietitian Elizabeth Ward, M.S., RDN Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. EatingWell's Editorial Guidelines In This Article View All In This Article High-Protein Vegan Foods How to Meal-Prep Your Week of Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Trending Videos Close this video player One of the most common questions that come up regarding eating vegan is how to get enough protein when you don't eat animal products. The reality is that it's fairly simple to get plenty of protein on a vegan diet with all the plant-based protein options out there like tofu, beans, lentils and high-protein whole grains, like quinoa. Incorporating a wide variety of these vegan proteins throughout the day ensures you're getting all the protein you need. Whether your motivation to eat more plant-based meals is ethically- or environmentally-based (or both), a vegan diet also has plenty of health benefits. In fact, research like a 2022 review in Cureus reports that the advantages of a plant-based diet include lower rates of cardiovascular disease risk, likely due to decreased intake of animal fat and a higher-fiber diet. Whether you're a full-time vegan or looking to dabble, this seven-day high-protein vegan meal plan ensures that you will get plenty of protein to help you stay full and satisfied throughout the day. For weight loss, we capped this plan at 1,200 calories a day to promote a weight loss of 1 to 2 pounds per week, with modifications to increase the calories to 1,500 or 2,000 calories a day, depending on your needs. How to Meal Prep a Week of High-Protein Lunches in 30 Minutes High-Protein Vegan Foods Many of these vegan protein foods are also high in fiber, include healthy fats and have plenty of other important nutrients to make for a balanced diet. Here are some popular plant-based foods, along with how much protein each one contains, per the USDA: Beans: Whether you prefer black beans, kidney beans, chickpeas or another variety, this healthy protein provides about 15 grams of protein per cup. Lentils: This high-fiber legume provides 18 g of protein per cup. Tofu: High in protein and calcium, 1 cup of tofu packs in 20 g of protein. Edamame: Easy and convenient, 1 cup of edamame provides 17 g of protein. Spinach: This low-calorie vegetable provides 5 g of protein per cup, cooked. Quinoa: Containing all the essential amino acids, 1/2 cup of cooked quinoa has 4 g of protein. Tempeh: Made from fermented soybeans, tempeh provides 34 g of protein per cup. Seitan: Made from wheat gluten, a 1/2-cup serving of seitan packs in 34 g of protein. Nuts: There are about 7.5 g of protein in a 1/4-cup portion of almonds and 6.5 g of protein in the same amount of shelled pistachios. Pistachios contain all of the essential amino acids. Nut butter: High in healthy fats, 2 Tbsp. provides 7 g of protein. How to Meal-Prep Your Week of Meals For a high-protein vegan breakfast, we love our Vegan Freezer Breakfast Burritos because they're great for busy mornings and pack in 15 grams of protein per serving. Prep these burritos to have for breakfast throughout the week. Make a serving of the Blueberry Almond Chia Pudding to have for breakfast on Day 2. Prep Vegan Kale Caesar Salad with Tofu Croutons to have for a high-protein vegan lunch on Days 2 through 5. Day 1 Breakfast (281 calories, 11 g protein) 1 whole-wheat English muffin1 1/2 Tbsp. almond butter A.M. Snack (154 calories, 5 g protein) 20 unsalted dry-roasted almonds Lunch (325 calories, 18 g protein) 1 serving Green Salad with Edamame & Beets P.M. Snack (32 calories, 1 g protein) 1/2 cup raspberries Dinner (428 calories, 16 g protein) 1 serving Tofu & Vegetable Curry with Zucchini Noodles Daily Totals: 1,220 calories, 51 g protein, 87 g carbohydrate, 31 g fiber, 81 g fat, 25 g saturated fat, 1,496 mg sodium To make it 1,500 calories: Add 1 medium apple to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 5 walnut halves to P.M. snack. To make it 2,000 calories: Add 1 medium apple to breakfast, increase to 1/3 cup almonds at A.M. snack and add 1 large pear, add White Bean & Avocado Toast to lunch, and add 1/3 cup walnut halves to P.M. snack. Day 2 Breakfast (229 calories, 6 g protein) 1 serving Blueberry Almond Chia Pudding A.M. Snack (150 calories, 12 g protein) 3/4 cup edamame in pods Lunch (400 calories, 20 g protein) 1 serving Vegan Kale Caesar Salad with Tofu Croutons P.M. Snack (16 calories, 1 g protein) 1 cup sliced cucumberPinch of salt and pepper Dinner (430 calories, 12 g protein) 1 serving Vegan Mushroom Stroganoff Daily Totals: 1,225 calories, 51 g protein, 122 g carbohydrate, 35 g fiber, 61 g fat, 9 g saturated fat, 1,016 mg sodium To make it 1,500 calories: Increase to 1 cup edamame at A.M. snack and add 1 serving of White Bean & Avocado Toast to lunch. To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast, add 1 apple to A.M. snack, add 1 serving White Bean & Avocado Toast to lunch, and add 1/4 cup hummus to P.M. snack. Day 3 Breakfast (329 calories, 15 g protein) 1 serving Vegan Freezer Breakfast Burritos A.M. Snack (21 calories, 1 g protein) 1/3 cup raspberries Lunch (400 calories, 20 g protein) 1 serving Vegan Kale Caesar Salad with Tofu Croutons P.M. Snack (100 calories, 8 g protein) 1/2 cup edamame in pods Dinner (365 calories, 12 g protein) 1 serving Vegan Beet Burgers with Sweet Chili Slaw Meal-Prep Tip: Prepare 1 serving of Blueberry Almond Chia Pudding to have for breakfast tomorrow. Daily Totals: 1,214 calories, 56 g protein, 132 g carbohydrate, 30 g fiber, 53 g fat, 7 g saturated fat, 1,845 mg sodium To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack. To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 serving White Bean & Avocado Toast to lunch, and increase to 1 1/2 cups edamame in pods and add 1 small apple to P.M. snack. Day 4 Breakfast (229 calories, 6 g protein) 1 serving Blueberry Almond Chia Pudding A.M. Snack (200 calories, 16 g protein) 1 cup edamame in pods Lunch (400 calories, 20 g protein) 1 serving Vegan Kale Caesar Salad with Tofu Croutons P.M. Snack (35 calories, 1 g protein) 1 clementine Dinner (360 calories, 17 g protein) 1 serving Beefless Vegan Tacos Daily Totals: 1,224 calories, 59 g protein, 109 g carbohydrate, 36 g fiber, 66 g fat, 8 g saturated fat, 1,184 mg sodium To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack. To make it 2,000 calories: Add 1 whole-wheat English muffin with 1 1/2 Tbsp. natural peanut butter to breakfast, add 1/3 cup walnut halves to A.M. snack, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack. Day 5 Breakfast (291 calories, 11 g protein) 1 whole-wheat English muffin1 1/2 Tbsp. natural peanut butter A.M. Snack (62 calories, 2 g protein) 1 cup blackberries Lunch (400 calories, 20 g protein) 1 serving Vegan Kale Caesar Salad with Tofu Croutons P.M. Snack (100 calories, 8 g protein) 1/2 cup edamame in pods Dinner (345 calories, 13 g protein) 1 serving Curried Sweet Potato & Peanut Soup Meal-Prep Tip: Reserve 2 servings of Curried Sweet Potato & Peanut Soup to have for lunch on Days 6 and 7. Daily Totals: 1,198 calories, 54 g protein, 111 g carbohydrate, 34 g fiber, 64 g fat, 11 g saturated fat, 1,367 mg sodium To make it 1,500 calories: Add 1 pear to breakfast and increase to 1 1/2 cups edamame in pods at P.M. snack. To make it 2,000 calories: Add 1 pear to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, increase to 1 1/2 cups edamame in pods at P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner. Day 6 Breakfast (329 calories, 15 g protein) 1 serving Vegan Freezer Breakfast Burritos A.M. Snack (132 calories, 11 g protein) 2/3 cup edamame in pods Lunch (345 calories, 13 g protein) 1 serving Curried Sweet Potato & Peanut Soup P.M. Snack (29 calories, 1 g protein) 1 cup sliced bell pepper Dinner (388 calories, 11 g protein) 1 serving Vegan White Bean Chili 2 cups mixed greens 1 serving Olive Orange Vinaigrette Daily Totals: 1,223 calories, 51 g protein, 140 g carbohydrate, 34 g fiber, 55 g fat, 9 g saturated fat, 2,006 mg sodium To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack. To make it 2,000 calories: Add 1 apple to breakfast, increase to 1 1/2 cup edamame in pods at A.M. snack, add 1 serving Everything Bagel Avocado Toast to lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack. Day 7 Breakfast (329 calories, 15 g protein) 1 serving Vegan Freezer Breakfast Burritos A.M. Snack (100 calories, 8 g protein) 1/2 cup edamame in pods Lunch (345 calories, 13 g protein) 1 serving Curried Sweet Potato & Peanut Soup P.M. Snack (16 calories, 1 g protein) 1 cup sliced cucumberPinch of salt and pepper Dinner (427 calories, 14 g protein) 1 serving Grilled Cauliflower Steaks with Almond Pesto & Butter Beans Daily Totals: 1,217 calories, 50 g protein, 131 g carbohydrate, 31 g protein, 60 g fat, 9 g saturated fat, 2,099 mg sodium To make it 1,500 calories: Increase to 1 1/2 cups edamame in pods at A.M. snack and add 3 Tbsp. hummus to P.M. snack. To make it 2,000 calories: Add 1 apple to breakfast, increase to 1 1/2 cups edamame in pods at A.M. snack, add 1 serving of Everything Bagel Avocado Toast to lunch, add 3 Tbsp. hummus to P.M. snack, and add 1 serving of Guacamole Chopped Salad to dinner. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit