2800-Calorie High-Protein Vegan Meal Plan — 215 g (7.6 oz) Protein a Day
This is a 2800-calorie vegan day that delivers 215 g (7.6 oz) of protein — inside the 1.6–2.2 g per kilogram range.
At this calorie level protein is no longer the hard part — volume is. So the plan leans on calorie-dense foods (tahini, nut butter, olive oil, dates, whole grains) alongside lean protein sources.
Who is this plan for?
Anyone whose calorie calculator result is around 2800 kcal a day — usually muscle gain, or maintenance for a larger person with high training volume.
- Range this plan covers: 2700–2900 kcal a day. Higher? Move up to the 3000-calorie plan. Lower? Take the 2600-calorie plan.
- The daily protein (215 g (7.6 oz)) sits inside the recommended 1.6–2.2 g per kg.
- 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 — 2800 calories
| Meal | What you eat | Calories | Protein |
|---|---|---|---|
| Breakfast | 110 g (3.9 oz) oats + 40 g protein powder + soy milk, peanut butter and banana Recipe idea: Overnight oats | 700 | 52 g (1.8 oz) |
| Snack | Soy yogurt with lentil granola, fruit, nuts and a spoon of tahini Recipe idea: Lentil granola | 350 | 26 g |
| Lunch | XL protein bowl: 230 g (8.1 oz) tofu, 180 g (6.3 oz) quinoa, legumes, vegetables and tahini Recipe idea: Vegan protein bowl · One-pot Mexican stew | 750 | 47 g |
| Post-workout | Protein shake with oats, banana, dates and nut butter Recipe idea: Vegan protein bar | 400 | 33 g |
| Dinner | 180 g (6.3 oz) seitan or tempeh with whole-grain pasta, vegetables and tahini sauce Recipe idea: Vegan mac and cheese · Vegan seitan curry | 600 | 57 g (2.0 oz) |
| Daily total | 2800 | 215 g (7.6 oz) |
Daily nutrition summary
| Value | Per day |
|---|---|
| Calories | 2800 |
| Protein | 215 g (7.6 oz) |
| Carbs (approx.) | 310 g (10.9 oz) |
| Fat (approx.) | 78 g (2.8 oz) |
| Protein per kg — 98 kg (216.1 lb) | 2.2 g |
| Protein per kg — 113 kg (249.1 lb) | 1.9 g |
| Protein per kg — 134 kg (295.4 lb) | 1.6 g |
The building blocks
- Tofu: 3 perfect tofu marinades.
- Tempeh: Tempeh “fish”.
- Lentils and legumes: Lentil soup, Edamame hummus.
- TVP and seitan: Vegan protein patties.
- Healthy fats: tahini, nut butter and olive oil — the easiest way to close the calorie gap.
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.
- Struggling to finish the food? Swap cooked vegetables for denser carbs (rice, pasta, dates).
- Over on calories? Cut fat before you touch the protein.
FAQ
I can't eat 2800 calories. What do I do?
Split it into six meals, add another shake with nut butter and dates, and cut the volume of vegetables and soups that fill you up without adding calories.
Is this a bulking plan?
Yes, if your maintenance is 2500–2700. If maintenance is higher, this is a maintenance plan.
How much protein powder is too much?
Two to three servings a day is fine. Beyond that, add real food instead.
What about rest days?
Drop to about 2500 calories and keep the same protein target.
Want a plan built around you?
In my 1:1 coaching we build the plan around your weight, training and schedule, 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.
