Vegan Meal Plan: 7 Days of High-Protein Plant Based Recipes
vegan diet overview
Vegan diets exclude all animal products including meat, fish, dairy, eggs, and honey. Plant-based eating supports heart health, weight management, and reduces environmental impact. Well-planned vegan diets meet all nutritional needs with attention to B12 (required supplementation), iron, calcium, omega-3s, and complete protein from variety.
Daily targets for this plan
- Protein: 70+ grams daily (1.0-1.2 g/kg)
- Fiber: 35+ grams daily
- B12 supplementation: 250 mcg daily or 1000 mcg weekly
- Iron-rich foods: Pair with vitamin C for absorption
- Omega-3: Algae oil 250-500mg DHA+EPA daily
The 7-day meal plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Tofu scramble with vegetables and whole grain toast | Lentil soup with whole grain crackers and side salad | Tempeh stir-fry with brown rice and broccoli |
| Tuesday | Overnight oats with chia, almond butter, berries | Chickpea salad sandwich on whole grain bread | Black bean tacos with avocado and salsa |
| Wednesday | Smoothie with plant protein, banana, spinach, peanut butter | Buddha bowl with quinoa, roasted vegetables, tahini | Lentil bolognese over whole grain pasta |
| Thursday | Avocado toast with hemp seeds on whole grain | Falafel wrap with hummus and vegetables | Stuffed peppers with rice, beans, and vegetables |
| Friday | Greek-style coconut yogurt with granola and berries | Big salad with chickpeas, vegetables, tahini dressing | Cauliflower steaks with chimichurri, sweet potato |
| Saturday | Pancakes (vegan) with maple syrup and fresh fruit | Sushi bowl with edamame, avocado, cucumber, brown rice | Mushroom risotto with arugula salad |
| Sunday | Tofu scramble breakfast burrito | Lentil and vegetable soup with crusty bread | Stuffed acorn squash with quinoa, cranberries, walnuts |
Or skip the cooking
Vegan meal delivery services simplify hitting protein and B12 targets.
- Purple Carrot. 100% plant-based across every menu. $11.99 to $13.99 per serving. National coverage.
- Daily Harvest. Frozen smoothies, harvest bowls, soups. Plant-based by default. $6.99 per serving.
- Veestro. Plant-based frozen prepared meals. Organic produce. $11 to $14 per serving.
- Splendid Spoon. Plant-based smoothies and bowls. $12.49 per serving. Good for low-prep eating.
vegan meal plan FAQ
Is the vegan diet healthy?
Well-planned vegan diets meet all nutritional needs and reduce risk of heart disease, Type 2 diabetes, and some cancers. Attention to B12 supplementation is essential.
How do vegans get enough protein?
Lentils, beans, tofu, tempeh, seitan, edamame, peas, nuts, seeds, and whole grains. A varied vegan diet easily hits 70+ grams of protein daily without supplementation.
What supplements do vegans need?
B12 is required (250 mcg daily or 1000 mcg weekly). Algae-based omega-3 (DHA+EPA) recommended. Vitamin D if low sun exposure. Iron and calcium usually adequate from food but monitor.
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