Here's a 7-day sample week averaging 104g protein a day. Build your own day below, or jump to the full week.
Vegan Strawberry Protein Smoothie 1 smoothie
Pan-Fried Potatoes and Onions 1 serving
Tofu , Tomato and Avocado Salad 1 serving
Vegan Black Bean Wrap 1 wrap
Salad with Ginger-Sesame-Miso Dressing 1 serving
This 1650 Calorie Vegan Meal Plan averages 104g protein a day over seven days, 25% of its Calories. It gives you three meals and a snack a day, averaging 1,641 Calories with 71g fat and 170g carbs (including 47g of fiber).
Spicy Tempeh Hash 1
serving
Apple 1
apple
White Bean & Artichoke Toast 1
serving
Cauliflower and Tahini 1
serving
Tofu Scramble 1
serving
Peanut Butter & Celery 1
serving
Tempeh Strips with Almond Sauce 1
serving
Fruit Salad ½
serving
Vegan Banana Oatmeal Smoothie 1
shake
Bell Pepper and Hummus Snack 1
serving
Cheesy Vegan Zoodles 1 ½
serving
Zesty Kale Cucumber Salad ½
serving
Peach and Peanut Butter Snack 1
serving Spicy Tempeh Hash 1
serving
Blueberries ½
cup
Kale White Bean and Pesto Salad 1
serving
Cucumber Boats with Spicy Hummus 1
servings Tofu Scramble 1 ½
serving Peanut Butter & Celery 1
serving Vegan Strawberry Protein Smoothie 1
smoothie White Bean & Artichoke Toast 1
serving Cauliflower and Tahini 1
serving Cheesy Vegan Zoodles 1 ½
serving Zesty Kale Cucumber Salad ½
serving
Cucumber Avocado Toast 1
serving Spicy Tempeh Hash 1
serving Blueberries 1
cup Vegan Strawberry Protein Smoothie 1
smoothie
Lebanese Fresh Thyme Tomato Salad ½
serving
Maple Glazed Tofu 1
serving
Zucchini Spears ½
serving Peanut Butter & Celery 1
serving Tempeh Strips with Almond Sauce 1
serving
Banana 1
banana Kale White Bean and Pesto Salad 1
serving
Strawberries ½
cup Cheesy Vegan Zoodles 1 ½
serving Zesty Kale Cucumber Salad ½
serving Peach and Peanut Butter Snack 1
serving Vegan Strawberry Protein Smoothie 1
smoothie Apple 1
apple White Bean & Artichoke Toast 1
serving Cauliflower and Tahini 1
serving Tofu Scramble 1 ½
serving
Peaches & Almond Butter on Toast 1
servingThe Vegan plan cuts protein from 119g to 104g a day and raises fat from 61g to 71g.
| Daily average | Vegan plan | Standard plan |
|---|---|---|
| Calories | 1,641 | 1,631 |
| Protein | 104g | 119g |
| Fat | 71g | 61g |
| Carbs | 170g | 167g |
| Net carbs | 123g | 133g |
| Fiber | 47g | 34g |
Want a little less or more? See the 1600 Calorie Vegan Meal Plan or the 1700 Calorie Vegan Meal Plan.
See all our Vegan meal plans. Not following a specific diet? See the 1650 Calorie Meal Plan.
1650 Calorie Keto Meal Plan 50g net carbs a day or less, about 12% of Calories
1650 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1650 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1650 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1650 Calorie Low Carb Meal Plan 103g carbs a day or less, 25% of Calories
1650 Calorie Low Fat Meal Plan 55g fat a day or less, 30% of Calories
1650 Calorie High Protein Meal Plan At least 145g protein a day, 35% of Calories
1650 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more