2600-Calorie High-Protein Vegan Meal Plan — 205 g (7.2 oz) Protein a Day
This is a 2600-calorie vegan day that delivers 205 g (7.2 oz) of protein — inside the 1.6–2.2 g per kilogram range that 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.
Who is this plan for?
This plan fits anyone whose calorie calculator result is around 2600 kcal a day — a muscle-gain surplus, or maintenance for someone with high maintenance and a big training volume.
- Range this plan covers: 2500–2700 kcal a day. Higher? Move up to the 2800-calorie plan. Lower? Take the 2400-calorie plan.
- The daily protein (205 g (7.2 oz)) sits inside the recommended 1.6–2.2 g per kg of body weight.
- Got a different number? See the full ladder from 1200 to 3000 calories on the main meal plans page.
- Not sure? Start with the calorie calculator and the protein calculator.
A sample day — 2600 calories
| Meal | What you eat | Calories | Protein |
|---|---|---|---|
| Breakfast | 100 g (3.5 oz) oats + 35 g protein powder + soy milk + peanut butter and banana Recipe idea: Overnight oats | 650 | 50 g (1.8 oz) |
| Snack | Soy yogurt with lentil granola, fruit and a handful of nuts Recipe idea: Lentil granola | 320 | 25 g |
| Lunch | XL protein bowl: 220 g (7.8 oz) tofu, 160 g (5.6 oz) quinoa, legumes, vegetables and tahini Recipe idea: Vegan protein bowl · Quinoa salad with baked tofu | 700 | 45 g |
| Post-workout | Protein shake with oats, banana and dates Recipe idea: Vegan protein bar | 380 | 32 g |
| Dinner | 170 g (6.0 oz) seitan or tempeh with whole-grain pasta, vegetables and tahini sauce Recipe idea: Vegan mac and cheese · Vegan seitan curry | 550 | 53 g (1.9 oz) |
| Daily total | 2600 | 205 g (7.2 oz) |
Daily nutrition summary
| Value | Per day |
|---|---|
| Calories | 2600 |
| Protein | 205 g (7.2 oz) |
| Carbs (approx.) | 282 g (9.9 oz) |
| Fat (approx.) | 72 g (2.5 oz) |
| Protein per kg — 93 kg (205.0 lb) | 2.2 g |
| Protein per kg — 108 kg (238.1 lb) | 1.9 g |
| Protein per kg — 128 kg (282.2 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). Tempeh “fish”.
- Lentils: about 25 g protein per 100 g (3.5 oz) dry. Lentil soup.
- TVP and seitan: Vegan protein patties.
- Legumes and edamame: Edamame hummus.
- Vegan protein powder: 30–40 g a day.
Swapping a meal without breaking the protein target
- 100 g (3.5 oz) tofu ≈ 60 g (2.1 oz) tempeh ≈ 25 g dry TVP ≈ 15 g protein powder.
- Meal came out light on protein? Add 100 g (3.5 oz) edamame or half a scoop of protein powder.
- Went over on calories? Cut oil or tahini before you touch the protein.
FAQ
I struggle to eat this much. What do I do?
Raise calorie density: tahini, nut butter, olive oil, dates and dried fruit, and cut back a little on vegetable volume. A post-workout shake is the easiest way to add 400 calories without feeling heavy.
Is this a bulking plan?
For most people whose maintenance is 2300–2500, yes — a moderate surplus that supports slow, clean gain.
Can I do it without protein powder?
Yes, with TVP, seitan, tempeh and legumes at every meal — but the fiber load gets very high.
What about rest days?
Skip the post-workout meal and land around 2200 calories that day. The weekly average is what counts.
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.
Check if my coaching is right for you — seven short questions
Prefer to start cooking first? Get the 20 high-protein recipes book.
