In This ArticleView AllIn This ArticleHigh-Protein Vegan FoodsHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

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

CloseOne 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 theplant-based protein optionsout 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- orenvironmentally-based(or both), a vegan diet also has plenty of health benefits. In fact, research like a 2022 review inCureusreports 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 We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.High-Protein Vegan FoodsMany 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 about15 grams of protein per cup.Lentils:This high-fiber legume provides18 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 provides5 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 provides34 g of protein per cup.Seitan:Made from wheat gluten, a1/2-cup serving of seitan packs in 34 g of protein.Nuts:There are about7.5 g of protein in a 1/4-cup portion ofalmonds and 6.5 g ofprotein 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 MealsFor a high-protein vegan breakfast, we love ourVegan Freezer Breakfast Burritosbecause 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 theBlueberry Almond Chia Puddingto have for breakfast on Day 2.PrepVegan Kale Caesar Salad with Tofu Croutonsto have for a high-protein vegan lunch on Days 2 through 5.Day 1Breakfast (281 calories, 11 g protein)1 whole-wheat English muffin1 1/2 Tbsp. almond butterA.M. Snack (154 calories, 5 g protein)20 unsalted dry-roasted almondsLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (32 calories, 1 g protein)1/2 cup raspberriesDinner (428 calories, 16 g protein)1 servingTofu & Vegetable Curry with Zucchini NoodlesDaily Totals: 1,220 calories, 51 g protein, 87 g carbohydrate, 31 g fiber, 81 g fat, 25 g saturated fat, 1,496 mg sodiumTo 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, addWhite Bean & Avocado Toastto lunch, and add 1/3 cup walnut halves to P.M. snack.Day 2Breakfast (229 calories, 6 g protein)1 servingBlueberry Almond Chia PuddingA.M. Snack (150 calories, 12 g protein)3/4 cup edamame in podsLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (16 calories, 1 g protein)1 cup sliced cucumberPinch of salt and pepperDinner (430 calories, 12 g protein)1 servingVegan Mushroom StroganoffDaily Totals: 1,225 calories, 51 g protein, 122 g carbohydrate, 35 g fiber, 61 g fat, 9 g saturated fat, 1,016 mg sodiumTo make it 1,500 calories: Increase to 1 cup edamame at A.M. snack and add 1 serving ofWhite Bean & Avocado Toastto 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 servingWhite Bean & Avocado Toastto lunch, and add 1/4 cup hummus to P.M. snack.Day 3Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (21 calories, 1 g protein)1/3 cup raspberriesLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsDinner (365 calories, 12 g protein)1 servingVegan Beet Burgers with Sweet Chili SlawMeal-Prep Tip:Prepare 1 serving ofBlueberry Almond Chia Puddingto 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 sodiumTo 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 servingWhite Bean & Avocado Toastto lunch, and increase to 1 1/2 cups edamame in pods and add 1 small apple to P.M. snack.Day 4Breakfast (229 calories, 6 g protein)1 servingBlueberry Almond Chia PuddingA.M. Snack (200 calories, 16 g protein)1 cup edamame in podsLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (35 calories, 1 g protein)1 clementineDinner (360 calories, 17 g protein)1 servingBeefless Vegan TacosDaily Totals: 1,224 calories, 59 g protein, 109 g carbohydrate, 36 g fiber, 66 g fat, 8 g saturated fat, 1,184 mg sodiumTo 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 5Breakfast (291 calories, 11 g protein)1 whole-wheat English muffin1 1/2 Tbsp. natural peanut butterA.M. Snack (62 calories, 2 g protein)1 cup blackberriesLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsDinner (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupMeal-Prep Tip:Reserve 2 servings ofCurried Sweet Potato & Peanut Soupto 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 sodiumTo 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 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (132 calories, 11 g protein)2/3 cup edamame in podsLunch (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupP.M. Snack (29 calories, 1 g protein)1 cup sliced bell pepperDinner (388 calories, 11 g protein)1 servingVegan White Bean Chili2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals: 1,223 calories, 51 g protein, 140 g carbohydrate, 34 g fiber, 55 g fat, 9 g saturated fat, 2,006 mg sodiumTo 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 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 7Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsLunch (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupP.M. Snack (16 calories, 1 g protein)1 cup sliced cucumberPinch of salt and pepperDinner (427 calories, 14 g protein)1 servingGrilled Cauliflower Steaks with Almond Pesto & Butter BeansDaily Totals: 1,217 calories, 50 g protein, 131 g carbohydrate, 31 g protein, 60 g fat, 9 g saturated fat, 2,099 mg sodiumTo 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 ofEverything Bagel Avocado Toastto lunch, add 3 Tbsp. hummus to P.M. snack, and add 1 serving ofGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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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 theplant-based protein optionsout 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- orenvironmentally-based(or both), a vegan diet also has plenty of health benefits. In fact, research like a 2022 review inCureusreports 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 We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.High-Protein Vegan FoodsMany 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 about15 grams of protein per cup.Lentils:This high-fiber legume provides18 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 provides5 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 provides34 g of protein per cup.Seitan:Made from wheat gluten, a1/2-cup serving of seitan packs in 34 g of protein.Nuts:There are about7.5 g of protein in a 1/4-cup portion ofalmonds and 6.5 g ofprotein 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 MealsFor a high-protein vegan breakfast, we love ourVegan Freezer Breakfast Burritosbecause 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 theBlueberry Almond Chia Puddingto have for breakfast on Day 2.PrepVegan Kale Caesar Salad with Tofu Croutonsto have for a high-protein vegan lunch on Days 2 through 5.Day 1Breakfast (281 calories, 11 g protein)1 whole-wheat English muffin1 1/2 Tbsp. almond butterA.M. Snack (154 calories, 5 g protein)20 unsalted dry-roasted almondsLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (32 calories, 1 g protein)1/2 cup raspberriesDinner (428 calories, 16 g protein)1 servingTofu & Vegetable Curry with Zucchini NoodlesDaily Totals: 1,220 calories, 51 g protein, 87 g carbohydrate, 31 g fiber, 81 g fat, 25 g saturated fat, 1,496 mg sodiumTo 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, addWhite Bean & Avocado Toastto lunch, and add 1/3 cup walnut halves to P.M. snack.Day 2Breakfast (229 calories, 6 g protein)1 servingBlueberry Almond Chia PuddingA.M. Snack (150 calories, 12 g protein)3/4 cup edamame in podsLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (16 calories, 1 g protein)1 cup sliced cucumberPinch of salt and pepperDinner (430 calories, 12 g protein)1 servingVegan Mushroom StroganoffDaily Totals: 1,225 calories, 51 g protein, 122 g carbohydrate, 35 g fiber, 61 g fat, 9 g saturated fat, 1,016 mg sodiumTo make it 1,500 calories: Increase to 1 cup edamame at A.M. snack and add 1 serving ofWhite Bean & Avocado Toastto 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 servingWhite Bean & Avocado Toastto lunch, and add 1/4 cup hummus to P.M. snack.Day 3Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (21 calories, 1 g protein)1/3 cup raspberriesLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsDinner (365 calories, 12 g protein)1 servingVegan Beet Burgers with Sweet Chili SlawMeal-Prep Tip:Prepare 1 serving ofBlueberry Almond Chia Puddingto 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 sodiumTo 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 servingWhite Bean & Avocado Toastto lunch, and increase to 1 1/2 cups edamame in pods and add 1 small apple to P.M. snack.Day 4Breakfast (229 calories, 6 g protein)1 servingBlueberry Almond Chia PuddingA.M. Snack (200 calories, 16 g protein)1 cup edamame in podsLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (35 calories, 1 g protein)1 clementineDinner (360 calories, 17 g protein)1 servingBeefless Vegan TacosDaily Totals: 1,224 calories, 59 g protein, 109 g carbohydrate, 36 g fiber, 66 g fat, 8 g saturated fat, 1,184 mg sodiumTo 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 5Breakfast (291 calories, 11 g protein)1 whole-wheat English muffin1 1/2 Tbsp. natural peanut butterA.M. Snack (62 calories, 2 g protein)1 cup blackberriesLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsDinner (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupMeal-Prep Tip:Reserve 2 servings ofCurried Sweet Potato & Peanut Soupto 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 sodiumTo 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 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (132 calories, 11 g protein)2/3 cup edamame in podsLunch (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupP.M. Snack (29 calories, 1 g protein)1 cup sliced bell pepperDinner (388 calories, 11 g protein)1 servingVegan White Bean Chili2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals: 1,223 calories, 51 g protein, 140 g carbohydrate, 34 g fiber, 55 g fat, 9 g saturated fat, 2,006 mg sodiumTo 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 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 7Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsLunch (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupP.M. Snack (16 calories, 1 g protein)1 cup sliced cucumberPinch of salt and pepperDinner (427 calories, 14 g protein)1 servingGrilled Cauliflower Steaks with Almond Pesto & Butter BeansDaily Totals: 1,217 calories, 50 g protein, 131 g carbohydrate, 31 g protein, 60 g fat, 9 g saturated fat, 2,099 mg sodiumTo 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 ofEverything Bagel Avocado Toastto lunch, add 3 Tbsp. hummus to P.M. snack, and add 1 serving ofGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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 theplant-based protein optionsout 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- orenvironmentally-based(or both), a vegan diet also has plenty of health benefits. In fact, research like a 2022 review inCureusreports 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 We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.High-Protein Vegan FoodsMany 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 about15 grams of protein per cup.Lentils:This high-fiber legume provides18 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 provides5 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 provides34 g of protein per cup.Seitan:Made from wheat gluten, a1/2-cup serving of seitan packs in 34 g of protein.Nuts:There are about7.5 g of protein in a 1/4-cup portion ofalmonds and 6.5 g ofprotein 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 MealsFor a high-protein vegan breakfast, we love ourVegan Freezer Breakfast Burritosbecause 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 theBlueberry Almond Chia Puddingto have for breakfast on Day 2.PrepVegan Kale Caesar Salad with Tofu Croutonsto have for a high-protein vegan lunch on Days 2 through 5.Day 1Breakfast (281 calories, 11 g protein)1 whole-wheat English muffin1 1/2 Tbsp. almond butterA.M. Snack (154 calories, 5 g protein)20 unsalted dry-roasted almondsLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (32 calories, 1 g protein)1/2 cup raspberriesDinner (428 calories, 16 g protein)1 servingTofu & Vegetable Curry with Zucchini NoodlesDaily Totals: 1,220 calories, 51 g protein, 87 g carbohydrate, 31 g fiber, 81 g fat, 25 g saturated fat, 1,496 mg sodiumTo 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, addWhite Bean & Avocado Toastto lunch, and add 1/3 cup walnut halves to P.M. snack.Day 2Breakfast (229 calories, 6 g protein)1 servingBlueberry Almond Chia PuddingA.M. Snack (150 calories, 12 g protein)3/4 cup edamame in podsLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (16 calories, 1 g protein)1 cup sliced cucumberPinch of salt and pepperDinner (430 calories, 12 g protein)1 servingVegan Mushroom StroganoffDaily Totals: 1,225 calories, 51 g protein, 122 g carbohydrate, 35 g fiber, 61 g fat, 9 g saturated fat, 1,016 mg sodiumTo make it 1,500 calories: Increase to 1 cup edamame at A.M. snack and add 1 serving ofWhite Bean & Avocado Toastto 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 servingWhite Bean & Avocado Toastto lunch, and add 1/4 cup hummus to P.M. snack.Day 3Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (21 calories, 1 g protein)1/3 cup raspberriesLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsDinner (365 calories, 12 g protein)1 servingVegan Beet Burgers with Sweet Chili SlawMeal-Prep Tip:Prepare 1 serving ofBlueberry Almond Chia Puddingto 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 sodiumTo 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 servingWhite Bean & Avocado Toastto lunch, and increase to 1 1/2 cups edamame in pods and add 1 small apple to P.M. snack.Day 4Breakfast (229 calories, 6 g protein)1 servingBlueberry Almond Chia PuddingA.M. Snack (200 calories, 16 g protein)1 cup edamame in podsLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (35 calories, 1 g protein)1 clementineDinner (360 calories, 17 g protein)1 servingBeefless Vegan TacosDaily Totals: 1,224 calories, 59 g protein, 109 g carbohydrate, 36 g fiber, 66 g fat, 8 g saturated fat, 1,184 mg sodiumTo 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 5Breakfast (291 calories, 11 g protein)1 whole-wheat English muffin1 1/2 Tbsp. natural peanut butterA.M. Snack (62 calories, 2 g protein)1 cup blackberriesLunch (400 calories, 20 g protein)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsDinner (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupMeal-Prep Tip:Reserve 2 servings ofCurried Sweet Potato & Peanut Soupto 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 sodiumTo 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 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (132 calories, 11 g protein)2/3 cup edamame in podsLunch (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupP.M. Snack (29 calories, 1 g protein)1 cup sliced bell pepperDinner (388 calories, 11 g protein)1 servingVegan White Bean Chili2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals: 1,223 calories, 51 g protein, 140 g carbohydrate, 34 g fiber, 55 g fat, 9 g saturated fat, 2,006 mg sodiumTo 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 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.Day 7Breakfast (329 calories, 15 g protein)1 servingVegan Freezer Breakfast BurritosA.M. Snack (100 calories, 8 g protein)1/2 cup edamame in podsLunch (345 calories, 13 g protein)1 servingCurried Sweet Potato & Peanut SoupP.M. Snack (16 calories, 1 g protein)1 cup sliced cucumberPinch of salt and pepperDinner (427 calories, 14 g protein)1 servingGrilled Cauliflower Steaks with Almond Pesto & Butter BeansDaily Totals: 1,217 calories, 50 g protein, 131 g carbohydrate, 31 g protein, 60 g fat, 9 g saturated fat, 2,099 mg sodiumTo 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 ofEverything Bagel Avocado Toastto lunch, add 3 Tbsp. hummus to P.M. snack, and add 1 serving ofGuacamole Chopped Saladto dinner.

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 theplant-based protein optionsout 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- orenvironmentally-based(or both), a vegan diet also has plenty of health benefits. In fact, research like a 2022 review inCureusreports 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 We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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:

Thai Tofu & Vegetable Curry with Zucchini Noodles

Breakfast (281 calories, 11 g protein)

A.M. Snack (154 calories, 5 g protein)

Lunch (325 calories, 18 g protein)

P.M. Snack (32 calories, 1 g protein)

Dinner (428 calories, 16 g protein)

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, addWhite Bean & Avocado Toastto lunch, and add 1/3 cup walnut halves to P.M. snack.

Vegan Mushroom Stroganoff

Breakfast (229 calories, 6 g protein)

A.M. Snack (150 calories, 12 g protein)

Lunch (400 calories, 20 g protein)

P.M. Snack (16 calories, 1 g protein)

Dinner (430 calories, 12 g protein)

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 ofWhite Bean & Avocado Toastto 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 servingWhite Bean & Avocado Toastto lunch, and add 1/4 cup hummus to P.M. snack.

Vegan Freezer Breakfast Burritos

Breakfast (329 calories, 15 g protein)

A.M. Snack (21 calories, 1 g protein)

P.M. Snack (100 calories, 8 g protein)

Dinner (365 calories, 12 g protein)

Meal-Prep Tip:Prepare 1 serving ofBlueberry Almond Chia Puddingto 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 servingWhite Bean & Avocado Toastto lunch, and increase to 1 1/2 cups edamame in pods and add 1 small apple to P.M. snack.

Beefless Vegan Tacos

A.M. Snack (200 calories, 16 g protein)

P.M. Snack (35 calories, 1 g protein)

Dinner (360 calories, 17 g protein)

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.

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Breakfast (291 calories, 11 g protein)

A.M. Snack (62 calories, 2 g protein)

Dinner (345 calories, 13 g protein)

Meal-Prep Tip:Reserve 2 servings ofCurried Sweet Potato & Peanut Soupto 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 servingGuacamole Chopped Saladto dinner.

Vegan White Bean Chili

A.M. Snack (132 calories, 11 g protein)

Lunch (345 calories, 13 g protein)

P.M. Snack (29 calories, 1 g protein)

Dinner (388 calories, 11 g protein)

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 2,000 calories: Add 1 apple to breakfast, increase to 1 1/2 cup edamame in pods at A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

grilled cauliflower steaks with almond pesto & butter beans on a platter

A.M. Snack (100 calories, 8 g protein)

Dinner (427 calories, 14 g protein)

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 ofEverything Bagel Avocado Toastto lunch, add 3 Tbsp. hummus to P.M. snack, and add 1 serving ofGuacamole Chopped Saladto dinner.

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