High-protein meal plan for vegans

Written byListonic 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.

High-protein meal plan for vegans exemplary product

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

Combine complementary plant-based protein sources such as beans and rice or tofu and quinoa to ensure you're getting all essential amino acids while following a vegan diet.

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.

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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

Tofu, spinach, and mushrooms are great staples for a vegan diet and can be bought in bulk. Almond milk and vegan yogurt are often cheaper when purchased in larger sizes. Opt for a variety of vegetables, buying them in season for the best prices. Homemade dips like hummus and guacamole can be more economical. Consider making your own vegan sushi and Buddha bowls for diverse and affordable meals.

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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.

Vegans following a high-protein diet can meet their needs with a variety of plant-based proteins, including legumes, soy products like tofu and tempeh, and seitan. Nuts, seeds, and whole grains are also valuable protein sources. To round out nutritional intake, it’s important to include a wide array of vegetables and fruits, as well as fortified foods or supplements for nutrients that are harder to obtain from a vegan diet, such as B12, calcium, and omega-3 fatty acids.

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)

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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