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4-Day High Protein Vegan Meal Plan

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Whether you are vegan, vegetarian or just someone who is adventurous and likes to try new stuff from time to time, this meal plan is for you because the food is delicious, nourishing and completely plant-based. Today we have a highly requested high protein vegan meal plan.

Many of us are introducing more plant-based meals into our weekly meal plans. I recently convinced my dad to go vegan to help clear up a lot of his health issues and in just 4 months he’ll lost close to 40 pounds. The vegan diet plan is perfect for weight loss and it’s healthy! What a perfect combination.

PERSONALIZE THIS VEGAN MEAL PLAN IN MEAL PREP PRO

If you’re looking for more plant-based meal plans, just like this one, then make sure you check out the MealPrepPro app. The app is free to download and comes with a free trial. MealPrepPro will let you easily customize meal plans to your needs and will help you meal prep like a boss.

To try it out, make sure you download it for iPhone and iPad.

 

If you’re ready to get started, then here’s what you’ll need from the grocery store:

VEGAN MEAL PLAN AND GROCERY LIST

You’ll find most of the ingredients here at your local grocery store. However, some stores may not have ingredients such as Tempeh, so you may need to head to a healthy food store too.

BAKING

  • 3 tbsp milled flaxseed
  • 4 tsp Coconut Sugar or palm sugar
  • 2 tsp agave/apple bee-free honey
  • 1 tsp stevia (optional) if your protein powder is quite sweetened you won’t need this

CANNED

  • 13 oz kidney beans, drained and rinsed

DAIRY-FREE

  • 17 oz Coconut Yogurt

DRIED HERBS & SPICES

  • 1.5 tbsp Italian seasoning blend
  • 1 tbsp garlic powder
  • 1 tsp ground cinnamon

DRINKS

  • 32.5 fl oz Almond Milk (960ml)

FRESH HERBS & SPICES

  • cilantro, optional
  • fresh parsley
  • 3 cloves of garlic (or garlic paste)
  • 2 tbsp fresh ginger

FROZEN

  • 8 oz Frozen Edamame beans or soya beans
  • 8 oz Frozen Peas
  • 12 oz veggie ground

FRUIT & VEG

  • 1 Purple Cabbage (5 oz)
  • Green onion
  • 4 Apples
  • 1 Lime

NUTS, SEEDS, WHOLEFOODS

  • 2.1 oz Rolled Oats
  • 6.5 oz brown rice, uncooked
  • 4 tbsp Chia Seeds
  • 4 tbsp sesame seeds
  • 7 oz Whole wheat Spaghetti

OILS, FATS

  • Olive oil spray
  • Coconut oil spray (or just olive oil spray or vice versa)
  • 3 tsp Sesame oil

SAUCES, CONDIMENTS

  • 8 tbsp soy sauce
  • Chili Sauce/Sriracha as preferred
  • 1 tsp ground nutmeg
  • 16 oz Marinara (low sodium)
  • 2 tsp Rice Vinegar

SPORTS NUTRITION

  • 4 scoops plant based protein powder (I chose Vanilla)

OTHER

  • 3 tbsp wholewheat breadcrumbs
  • 22 oz Tempeh
  • 4 tbsp Peanut Butter
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Apple Pie Smoothie

Ingredients

Hi-Protein Vegan Meal Plan

Ingredients for 4 servings

  • 4 Apples
  • 17 oz Coconut Yogurt
  • 4 cups Almond Milk
  • 4 tbsp Chia Seeds
  • 2.1 oz Rolled Oats
  • 4 scoop vanilla, vegan protein powder
  • 1 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 1 tsp stevia (optional) if your protein powder is quite sweetened you won’t need this
Steps
  1. Portion the dry ingredients into a bag or container for each morning. Set aside your apples so no one gets to them before you do!
  2. When it’s breakfast time, roughly chop the apple, discard the core. Add it to the blender with the almond milk, coconut yogurt and the prepped container of dry ingredients.
  3. Blend until smooth and enjoy!

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Calories
485
Protein
36G
Fat
14G
Carbs
54G
Sodium
593MG
Fiber
12G
Sugar
19G
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Spicy Peanut Butter Tempeh & Rice

Ingredients

Hi-Protein Vegan Meal Plan

Ingredients for 4 servings

Main ingredients:
22 oz Tempeh, cut into 1 inch cubes
6.5 oz brown rice, uncooked
Coconut oil spray

Sauce:
4 tbsp Peanut Butter
4 tbsp Soy Sauce (low sodium)
4 tsp Coconut Sugar
2 tbsp Red Chili Sauce
2 tsp Rice Vinegar
2 tbsp ginger (fresh or paste)
3 cloves of garlic (or garlic paste)
6 tbsp water

Cabbage:

  • 5 oz Purple Cabbage, shaved/finely sliced
  • 1 Lime, juice only
  • 2 tsp agave/apple bee-free honey
  • 3 tsp sesame oil

Garnish:

  • Green onion, chopped
Steps
  1. Mix all of the ingredients for the spicy peanut sauce together
  2. Cut the tempeh into 1 inch (2.5cm) cubes
  3. Add sauce to the tempeh, stir, cover and marinade in the fridge for 2-3 hours or, ideally, overnight. Tempeh is really good at absorbing the flavors of the marinade
  4. Preheat the oven to 375°F / 190°C
  5. Cook the rice as per packet instructions
  6. Place the tempeh on a nonstick baking sheet, spray with some coconut oil, bake in the oven for 25-30 minutes. Save any leftover marinade for serving.
  7. Mix all of the ingredients for the cabbage together in a bowl and set aside to let it marinate
  8. Serve it up: To a bowl or meal prep container, add rice, cabbage and tempeh. Scoop a little extra of the Tempeh marinade on top as a sauce. Garnish with green onion.
Calories
608
Protein
43G
Fat
24G
Carbs
56G
Sodium
860MG
Fiber
5G
Sugar
12G
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Green Protein Snack Pot

Ingredients

Hi-Protein Vegan Meal Plan

Ingredients for 4 servings

  • 8 oz Edamame beans, frozen
  • 8 oz Peas, frozen
  • 4 tbsp sesame seeds
  • 4 tbsp Soy sauce (low sodium)
  • Chili Sauce/Sriracha as preferred, to taste
  • Cilantro, optional
Steps
  1. Place frozen peas and edamame in a microwave safe bowl. Add a splash of water and defrost in the microwave for around 30 seconds or until no longer frozen.
  2. In a small container, pot or jar, place seeds along with the peas and beans.
  3. Stir through soy sauce, chili and cilantro just before eating. Enjoy!
Calories
177
Protein
11G
Fat
8G
Carbs
16G
Sodium
994MG
Fiber
7G
Sugar
7G
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Italian Veggie "Meatballs" & Spaghetti

Ingredients

Hi-Protein Vegan Meal Plan

Ingredients for 4 servings

Veggie-meatballs:

  • 13 oz kidney beans, drained and rinsed
  • 12 oz veggie ground
  • 3 tbsp wholewheat breadcrumbs
  • 3 tbsp milled flaxseed
  • 6 tbsp water

Seasoning:

  • 1.5 tbsp Italian seasoning
  • 1 tbsp garlic powder
  • 3 tbsp fresh parsley, chopped

Other ingredients:

  • 16 oz Marinara
  • 7 oz Whole wheat Spaghetti
  • Olive oil spray
Steps
  1. Set oven to 400°F / 200°C
  2. Mix the flaxseed and water together in a small bowl.
  3. Place the beans in a food processor and blend to almost smooth.
  4. Mix all of the meatball ingredients together in a bowl including the flax and beans. Add the seasonings. Spray your hands with olive oil to make it easier to handle. Form mixture into golf ball sized balls with your hands. Trying to keep them all equal in size as much as possible.
  5. Add meatballs to the fridge or freezer, refrigerate for at least 20 mins and then place in the oven. This will help them firm up and stop them from falling apart.
  6. Spray a baking sheet with olive oil, add the balls to the tray. Spray with olive oil and place in the oven for 20 minutes.
  7. Meanwhile cook your pasta as per packet instructions in a pot of boiling salted water. Once cooked, drain and set aside.
  8. In a separate pan, heat the marinara sauce and add the balls as soon as they are cooked.
  9. Serve up the spaghetti with the juicy veggie meatballs on top
Calories
498
Protein
36G
Fat
12G
Carbs
61G
Sodium
464MG
Fiber
16G
Sugar
7G
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.