High-Protein Vegan Meal Plans — 10 Plans From 1200 to 3000 Calories
Most vegan meal plans online fail at the same point: enough calories, nowhere near enough protein. These ten full plans, in 200-calorie steps, all stay inside 1.6–2.2 g of protein per kilogram of body weight — the range that lets you keep and build muscle without animal products.
Each plan includes a full sample day, calories and protein per meal, a daily macro table, a swap guide and links to recipes from the site.
How to pick the right plan
- Find your calories with the calorie calculator. Cutting fat: subtract 10–20%. Building muscle: add 5–10%.
- Check your protein target with the protein calculator.
- Pick the plan closest to your calories — your weight is already factored into the calculation.
The ten plans
| Plan | Protein per day | Who it's for |
|---|---|---|
| 1200-calorie plan | 110 g (3.9 oz) | 1150–1300 kcal · cutting at a low maintenance level (~1500–1600) |
| 1400-calorie plan | 125 g (4.4 oz) | 1300–1500 kcal · moderate cut (maintenance ~1700–1800) |
| 1600-calorie plan | 140 g (4.9 oz) | 1500–1700 kcal · moderate cut (maintenance ~1900–2000) |
| 1800-calorie plan | 155 g (5.5 oz) | 1700–1900 kcal · cut for an active person (maintenance ~2100–2300) |
| 2000-calorie plan | 170 g (6.0 oz) | 1900–2100 kcal · maintenance or a cut for a larger/active person |
| 2200-calorie plan | 185 g (6.5 oz) | 2100–2300 kcal · maintenance or a cut at high maintenance |
| 2400-calorie plan | 195 g (6.9 oz) | 2300–2500 kcal · maintenance for an active person or a moderate bulk |
| 2600-calorie plan | 205 g (7.2 oz) | 2500–2700 kcal · muscle gain or high maintenance |
| 2800-calorie plan | 215 g (7.6 oz) | 2700–2900 kcal · muscle building with high training volume |
| 3000-calorie plan | 225 g (7.9 oz) | 2900–3100 kcal · athletes and serious bulking |
The right-hand column is the calorie range each plan covers. Got more than 3100 kcal? Take the 3000-calorie plan and add 200–400 kcal a day, as explained on that page.
What every plan is built on
- Tofu — 3 perfect tofu marinades, Quinoa salad with baked tofu
- Tempeh — Tempeh “fish”
- Lentils — Lentil soup, Quick Asian-style lentil stew, Lentil granola
- TVP and seitan — Vegan seitan curry, Vegan protein patties
- Legumes and edamame — Edamame hummus, One-pot Mexican stew
- Make-ahead meals — Three meals in a jar, Overnight oats, Homemade high-protein soy yogurt
FAQ
How much protein do you really need on a vegan diet?
If you train with weights: 1.6–2.2 g per kilogram of body weight. On a plant-based diet, aim for the higher end because of amino acid profiles and slightly lower digestibility.
Can you lose weight on a 2000-calorie plan?
It depends on you. Someone burning 2500 a day will lose fat on 2000; someone burning 1800 will not. That is exactly why you start with the calorie calculator.
Do these plans work if I don't train?
Yes, but then you can drop to the lower end of the protein range (1.6 g/kg) and add more vegetables and whole carbs.
Can I repeat the same plan every day?
You can, but it's better not to. Rotate protein sources — tofu, tempeh, lentils, legumes and TVP — for a wider range of amino acids, minerals and flavors.
Want a plan built around you?
These plans are a solid starting point, but a real plan is built around your weight, training, schedule and food preferences. In my 1:1 coaching we build it together, including training and weekly follow-up.
Check if my coaching is right for you — seven short questions
Prefer to start cooking first? Get the 20 high-protein recipes book.
