2400-Calorie High-Protein Vegan Meal Plan — 195 g (6.9 oz) Protein a Day
This is a 2400-calorie vegan day that delivers 195 g (6.9 oz) of protein — between 1.6 and 2.2 g per kilogram of body weight, the range research links to keeping and building muscle.
Every meal is built from real, accessible food: tofu, tempeh, lentils, TVP, legumes, quinoa, tahini and vegan protein powder. No exotic supplements, no two-hour cooking.
Who is this plan for?
This plan fits anyone whose calorie calculator result is around 2400 kcal a day — maintenance for an active person, or a moderate muscle-gain surplus. Your exact needs depend on age, height, weight and activity, not on weight alone.
- Range this plan covers: 2300–2500 kcal a day. Higher than that? Move up to the 2600-calorie plan. Lower? Take the 2200-calorie plan.
- The plan's daily protein (195 g (6.9 oz)) sits inside the recommended 1.6–2.2 g per kg of body weight.
- Got a different number? There's a full ladder of plans from 1200 to 3000 calories on the main meal plans page.
- Not sure how many calories you need? Start with the calorie calculator and the protein calculator.
A sample day — 2400 calories
| Meal | What you eat | Calories | Protein |
|---|---|---|---|
| Breakfast | 90 g (3.2 oz) oats + 35 g protein powder + soy milk + peanut butter Recipe idea: Overnight oats | 600 | 48 g |
| Snack | Soy yogurt with lentil granola, fruit and a spoon of nut butter Recipe idea: Lentil granola | 300 | 24 g |
| Lunch | XL protein bowl: 200 g (7.1 oz) tofu, 150 g (5.3 oz) quinoa, legumes, vegetables and tahini Recipe idea: Vegan protein bowl · Quinoa salad with baked tofu | 650 | 43 g |
| Post-workout | Protein shake with oats, banana and a date Recipe idea: Vegan protein bar | 350 | 30 g |
| Dinner | 160 g (5.6 oz) seitan or tempeh with whole-grain pasta and vegetables Recipe idea: Vegan mac and cheese · Vegan seitan curry | 500 | 50 g (1.8 oz) |
| Daily total | 2400 | 195 g (6.9 oz) |
Values are rounded and based on the recipe data on this site plus standard values for raw ingredients. A 5% difference either way is normal.
Daily nutrition summary
| Value | Per day |
|---|---|
| Calories | 2400 |
| Protein | 195 g (6.9 oz) |
| Carbs (approx.) | 255 g (9.0 oz) |
| Fat (approx.) | 67 g (2.4 oz) |
| Protein per kg — 89 kg (196.2 lb) | 2.2 g |
| Protein per kg — 103 kg (227.1 lb) | 1.9 g |
| Protein per kg — 122 kg (269.0 lb) | 1.6 g |
The building blocks
- Tofu: about 12 g protein per 100 g (3.5 oz). 3 perfect tofu marinades.
- Tempeh: about 19 g protein per 100 g (3.5 oz). See Tempeh “fish”.
- Lentils: about 25 g protein per 100 g (3.5 oz) dry. Lentil soup.
- TVP: about 50 g (1.8 oz) protein per 100 g (3.5 oz) — the cheapest protein boost there is.
- Legumes and edamame: Edamame hummus.
- Vegan protein powder: 30–40 g a day closes the gap without a fiber overload.
Swapping a meal without breaking the protein target
The rule is simple: swap protein for protein, gram for gram.
- 100 g (3.5 oz) tofu ≈ 60 g (2.1 oz) tempeh ≈ 25 g dry TVP ≈ 15 g protein powder.
- If a meal came out light on protein, add 100 g (3.5 oz) edamame or half a scoop of protein powder.
- If you went over on calories, cut oil or tahini before you touch the protein.
More make-ahead ideas: Three meals in a jar and One-pot Mexican stew.
FAQ
Is 2400 calories too much for me?
Only the calculator can say. An active person of average height can maintain on exactly 2400, while someone else would gain. Below 2300? Take the 2200-calorie plan.
Can I hit 195 g (6.9 oz) of protein without protein powder?
You can, but it takes planning: TVP, tempeh, seitan and legumes at every meal. The downside is a very high fiber load.
Is this a bulking plan?
If your maintenance is 2200–2300, yes — a clean, moderate surplus. If your maintenance is higher, this is a maintenance plan.
What about a day with a meal out?
Keep the protein target and trim fat and carbs elsewhere in the day.
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.
