Vegan meal plan for high protein

Written byListonic team

Updated on Nov 22, 2024

Boost your protein intake on a vegan diet with our meal plan for high protein. Featuring protein-packed and plant-based recipes, this plan supports those looking to increase their protein intake while following a vegan lifestyle. Enjoy a variety of tasty options that contribute to your protein goals on a vegan diet.

Meal plan grocery list

Dry goods

Lentils

Chickpeas

Quinoa

Brown rice

Chia seeds

Flaxseeds

Plant based

Tofu

Tempeh

Edamame

Seitan

Nutritional yeast

Fortified plant-based yogurt

Snacks & sweets

Almonds

Peanuts

Fresh grocery

Spinach

Kale

Broccoli

Avocado

Bakery

Whole-grain bread

Beverages

Water

Meal plan overview

Support your fitness goals with our vegan meal plan for high protein. Packed with protein-rich and energy-boosting recipes, this plan caters to individuals looking to increase their protein intake on a vegan diet. Enjoy a variety of delicious options that contribute to muscle health and overall well-being while following a plant-based lifestyle.

Vegan meal plan for high protein exemplary product

Foods to eat

Lentils and Beans: Incorporate lentils, black beans, and chickpeas for a rich source of plant-based protein and fiber.
Quinoa: Choose quinoa as a complete protein, containing all essential amino acids for muscle building.
Tofu and Tempeh: Include tofu and tempeh for versatile protein options that can be used in various dishes.
Edamame: Snack on edamame for a protein-packed and convenient plant-based source.
Nuts and Seeds: Enjoy almonds, peanuts, chia seeds, and hemp seeds for additional protein and healthy fats.
Seitan: Incorporate seitan, a protein-rich wheat gluten, into meals for a meat-like texture.
Plant-Based Protein Powders: Consider adding vegan protein powders to smoothies or recipes for an extra protein boost.
Fortified Foods: Choose fortified plant-based milk and cereals for added nutrients, including protein.
Vegetables: Include high-protein vegetables like broccoli, spinach, and peas in meals.
Hydration: Drink water and herbal teas to stay hydrated and support overall well-being.

✅Tip

Include protein-rich foods like tofu, tempeh, and seitan in every meal to support muscle growth and repair.

Foods not to eat

Highly Processed Protein Alternatives: Limit heavily processed vegan protein alternatives and prioritize whole food sources.
Added Sugars: Minimize added sugars from protein bars or drinks, choosing whole-food options for sweetness.
Refined Carbohydrates: Reduce intake of refined grains and focus on whole grains for added nutritional benefits.

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Main benefits

The Vegan meal plan for high protein is designed to meet increased protein needs. It includes plant-based protein sources like lentils, chickpeas, tofu, and quinoa.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on protein-rich foods like lentils, chickpeas, tofu, and tempeh, which can be more affordable when bought in bulk. Nuts like almonds and peanuts, purchased in larger quantities, are cost-effective. Incorporate whole grains like quinoa and brown rice, which are versatile and have a long shelf life. Nutritional yeast, a great source of B-vitamins, can be bought in bulk and used in various dishes.

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Extra tips

Boost your protein intake with these high-protein vegan snacks:

Tofu stir-fry with vegetables
Lentil salad with mixed greens
Tempeh lettuce wraps
Pumpkin seeds and almonds
Protein smoothie with pea protein
Chickpea salad
Seitan jerky

A vegan high-protein diet can benefit from soy milk, rich in protein, pea protein shakes for muscle building, water to support overall health, herbal teas for a soothing touch, and vegetable juices, which can be a source of protein when kale or spinach are added.

High-protein vegan diets are particularly important for those looking to meet or exceed their daily protein requirements. Focus on protein-rich foods like lentils, chickpeas, quinoa, tofu, and seitan. These can be supplemented with protein powders derived from peas or brown rice. Such a diet supports muscle maintenance and growth, making it suitable for active individuals or those looking to increase muscle mass.

Meal plan suggestion

Day 1

Breakfast:Tofu scramble with spinach, nutritional yeast, and a slice of whole-grain bread
Mid-Morning Snack:A smoothie with fortified plant-based yogurt, chia seeds, and a small banana
Lunch:Lentil and quinoa salad with mixed greens, avocado, and almonds, dressed with lemon and olive oil
Afternoon Snack:Edamame pods seasoned with a pinch of salt
Dinner:Seitan stir-fry with kale, broccoli, and brown rice
Calories🔥: 2000
Fat💧: 60g
Carbs🌾: 213g
Protein🥩: 147g

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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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