High-protein meal plan for vegans

Listonic team
Updated on Nov 22, 2024
The High-Protein meal plan for vegans focuses on plant-based protein sources to meet daily protein needs. It includes legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds. This plan provides adequate protein for vegans, ensuring a balanced intake of essential amino acids necessary for health.
Meal plan grocery list
Dry goods
Quinoa
Brown rice
Black beans
Chickpeas
Chia seeds
Fresh grocery
Spinach
Mushrooms
Bell peppers
Carrots
Cucumber
Avocado
Bananas
Apples
Mixed berries
Lime
Bakery
Whole grain bread
Snacks & sweets
Hummus
Almond butter
Beverages
Almond milk
Plant based
Tofu
Vegan protein powder
Meal plan overview
Explore the fusion of high-protein and vegan eating with the High-protein meal plan for vegans. This innovative plan focuses on plant-based protein sources for a wholesome vegan diet.
Featuring nuts, seeds, legumes, and soy products, it’s designed to meet the protein requirements of vegans in a delicious and nutritious way.

Foods to eat
Plant-Based Proteins: Tofu, tempeh, seitan, and legumes like lentils and chickpeas.
Whole Grains: Quinoa, buckwheat, and brown rice for protein and fiber.
Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds for essential amino acids and fats.
Vegetables: Kale, broccoli, and Brussels sprouts for additional nutrients and protein.
Fruit: Avocados and berries for vitamins and healthy fats.
Plant-Based Milk: Soy milk, almond milk, and other fortified non-dairy milks.
Healthy Fats: Olive oil, coconut oil, and avocados.
Ample Water and Herbal Teas: For hydration.
✅Tip
Foods not to eat
Processed Vegan Foods: High in additives and often low in protein.
Refined Carbohydrates: White bread and pasta which are low in protein and fiber.
Sugary Vegan Snacks: Cookies and cakes that are high in sugar and low in nutrients.
Fried Plant-Based Foods: High in calories and unhealthy fats.
Sweetened Beverages: Soda and sweetened non-dairy milks.
Alcohol: Can disrupt nutritional balance and weight goals.
Excessive Use of Oils: Even healthy oils should be used in moderation.
Artificial Sweeteners: Can be found in many processed foods and beverages.
Read more about key products
Main benefits
The High-Protein meal plan for vegans is tailored to include exclusively plant-based protein sources. It focuses on legumes, soy products like tofu and tempeh, seitan, nuts, seeds, and whole grains. This diet provides adequate protein for vegans, ensuring a balanced intake of essential amino acids necessary for health.
Recommended nutrient breakdown
Protein: 25%
Fat: 30%
Carbs: 40%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
These vegan high-protein snacks are both healthy and satisfying:
- Tempeh strips with soy sauce
- Spicy roasted chickpeas
- Almond butter on whole grain toast
- Edamame with sea salt
- Vegan protein shake with pea protein
- Black bean hummus with vegetable sticks
- Quinoa and avocado salad
Vegans on a high-protein diet should look for plant-based protein sources in their beverages. Almond milk and soy milk are excellent choices, providing both hydration and protein. Consider pea protein shakes for a high protein boost. Smoothies made with vegan protein powder can be nutrient-dense, and green juices provide hydration along with some protein from leafy greens.
Meal plan suggestion
Day 1
- Breakfast: Tofu scramble with spinach, mushrooms, and whole grain toast (calories: 300, protein: 20g, carbs: 25g, fat: 15g)
- Lunch: Quinoa and black bean salad with avocado, bell peppers, and lime dressing (calories: 350, protein: 15g, carbs: 40g, fat: 15g)
- Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 6g, carbs: 15g, fat: 8g)
- Dinner: Lentil soup with a side of mixed greens salad (calories: 400, protein: 18g, carbs: 35g, fat: 10g)
Day 2
- Breakfast: Protein smoothie with vegan protein powder, almond milk, banana, and spinach (calories: 350, protein: 25g, carbs: 30g, fat: 10g)
- Lunch: Chickpea and vegetable curry with brown rice (calories: 400, protein: 15g, carbs: 40g, fat: 15g)
- Snack: A small apple with almond butter (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
- Dinner: Stir-fried tofu with mixed vegetables and quinoa (calories: 450, protein: 20g, carbs: 30g, fat: 20g)
Day 3
- Breakfast: Chia seed pudding with almond milk and mixed berries (calories: 250, protein: 8g, carbs: 20g, fat: 12g)
- Lunch: Vegan sushi rolls with avocado, cucumber, and tofu (calories: 350, protein: 12g, carbs: 40g, fat: 10g)
- Snack: Edamame (calories: 120, protein: 12g, carbs: 8g, fat: 5g)
- Dinner: Vegan chili with kidney beans, black beans, and a side of sautéed kale (calories: 400, protein: 20g, carbs: 35g, fat: 10g)
Day 4
- Breakfast: Overnight oats with almond milk, peanut butter, and a few raspberries (calories: 300, protein: 15g, carbs: 35g, fat: 12g)
- Lunch: Tempeh stir-fry with broccoli, carrots, and bell peppers (calories: 400, protein: 20g, carbs: 30g, fat: 18g)
- Snack: A handful of pumpkin seeds (calories: 180, protein: 9g, carbs: 3g, fat: 15g)
- Dinner: Baked sweet potato with black beans, corn, and avocado (calories: 450, protein: 15g, carbs: 50g, fat: 15g)
Day 5
- Breakfast: Avocado and tomato toast on whole grain bread (calories: 350, protein: 12g, carbs: 40g, fat: 18g)
- Lunch: Spinach and chickpea salad with a balsamic vinaigrette (calories: 350, protein: 12g, carbs: 35g, fat: 15g)
- Snack: A small pear with a handful of almonds (calories: 200, protein: 5g, carbs: 15g, fat: 12g)
- Dinner: Vegan shepherd's pie with a lentil base and mashed cauliflower topping (calories: 400, protein: 18g, carbs: 30g, fat: 15g)
Day 6
- Breakfast: Vegan yogurt with flaxseeds and a sprinkle of nuts (calories: 250, protein: 10g, carbs: 20g, fat: 12g)
- Lunch: Vegan burrito bowl with brown rice, black beans, corn, and salsa (calories: 400, protein: 15g, carbs: 50g, fat: 10g)
- Snack: Roasted chickpeas (calories: 150, protein: 6g, carbs: 20g, fat: 4g)
- Dinner: Stuffed bell peppers with quinoa and vegetables (calories: 350, protein: 12g, carbs: 40g, fat: 10g)
Day 7
- Breakfast: Smoothie bowl with vegan protein powder, almond milk, and a mix of fruits (calories: 350, protein: 20g, carbs: 40g, fat: 10g)
- Lunch: Grilled vegetable and hummus wrap with whole grain tortilla (calories: 350, protein: 12g, carbs: 45g, fat: 15g)
- Snack: Sliced bell peppers with guacamole (calories: 150, protein: 2g, carbs: 10g, fat: 12g)
- Dinner: Vegan paella with tofu, peas, and bell peppers (calories: 400, protein: 18g, carbs: 40g, fat: 15g)
Want to learn more?
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