5-Day High-Protein Vegan Meal Plan

A well-balanced vegan diet can reduce the risk of chronic diseases such as metabolic syndrome, cardiovascular diseases, and certain types of cancer. It is associated with lower levels of low-density lipoprotein (LDL) or “bad” cholesterol and improved glycemic control (1).

Vegan diets are often associated with lower body weight and body mass index (BMI), which can contribute to reduced risk of obesity-related conditions (1). These may be reasons enough to go vegan, even if only for a short period of time.

A common misconception about vegan diets is that they lack protein, but this is far from true. Plant-based foods can provide all the essential amino acids your body needs. As long as you consume a variety of plant-based proteins, you can easily meet your daily protein requirements.

While a vegan diet can be healthful, it may lead to deficiencies in nutrients such as vitamin B12, vitamin D, iron, calcium, zinc, and omega-3 fatty acids if not properly managed (2). Supplementation or fortified foods containing these important nutrients are often recommended.

To make it easier for you to follow a high-protein vegan diet, we’ve created a 5-day high-protein vegan meal plan. This meal plan includes a variety of whole plant-based foods to ensure you get all the essential nutrients your body needs.

Is It Harder for Vegans to Get Protein?

Many people believe that it’s harder for vegans to get enough protein in their diet. This misconception stems from the fact that most commonly consumed protein sources come from animal products such as meat, dairy, and eggs.

However, there are plenty of plant-based protein sources available that can easily meet your daily protein requirements. Some examples include beans, lentils, tofu, tempeh, quinoa, nuts, and seeds.

To ensure you’re meeting your daily protein needs, it may be helpful to track your intake using a food diary or an app.

The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight. Adults who are physically active may require more protein, up to 1.2-2.0 grams per kilogram of body weight (3).

Does Vegan Food Have Protein?

Many plant-based foods are great sources of protein.

Proteins consist of amino acids, nine of which are essential and must be obtained from the diet. Complete proteins contain all nine essential amino acids in adequate proportions (4).

While many plant proteins aren’t complete on their own, combining different sources throughout the day can ensure your diet contains all the essential amino acids. For example, pairing rice with beans or hummus with whole-grain bread ensures a complete protein intake.

It’s important to note that some plant-based proteins may have lower bioavailability than animal proteins, which means that your body may not be able to utilize them as efficiently.

This can be overcome by consuming a variety of protein-rich foods throughout the day.

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What is a High-Protein Vegan Meal Plan?

A high-protein vegan meal plan is a structured guide that provides a list of meals and snacks for each day, totaling a specific amount of protein per day. In this 5-day meal plan, we’ve included foods that are high in protein to help you reach your daily requirements. For more details about vegan breakfast recipes, take a look at our prior publication.

5-Day High-Protein Vegan Meal Plan with Portion Sizes

Day 1

Breakfast:

• Scrambled tofu with spinach and tomatoes: 200g firm tofu, 1 cup spinach, 1 medium tomato (350 calories, 20g protein)

Lunch:

• Chickpea salad with lemon tahini dressing: 1 cup chickpeas, 2 tbsp tahini, 1 tbsp lemon juice, mixed greens (450 calories, 15g protein)

Dinner:

• Quinoa and black bean stuffed peppers: 1 cup cooked quinoa, 1 cup black beans, 2 bell peppers (500 calories, 22g protein)

Snack:

• Almond butter and banana on whole-grain toast: 2 tbsp almond butter, 1 medium banana, 1 slice whole-grain bread (300 calories, 10g protein)

Day 2

Breakfast:

• Overnight oats with chia seeds and berries: 1/2 cup oats, 1 tbsp chia seeds, 1/2 cup mixed berries, 1 cup almond milk (400 calories, 15g protein)

Lunch:

• Lentil soup with whole-grain bread: 1 cup lentil soup, 1 slice whole-grain bread (500 calories, 18g protein)

Dinner:

• Tempeh stir-fry with broccoli and brown rice: 150g tempeh, 1 cup broccoli, 1 cup cooked brown rice (550 calories, 25g protein)

Snack:

• Edamame with sea salt: 1 cup edamame (200 calories, 14g protein)

Day 3

Breakfast:

• Peanut butter smoothie with spinach and flaxseed: 2 tbsp peanut butter, 1 cup spinach, 1 tbsp flaxseed, 1 banana, 1 cup almond milk (350 calories, 18g protein)

Lunch:

• Vegan Caesar salad with grilled tofu: 100g tofu, 2 cups romaine lettuce, 2 tbsp vegan Caesar dressing (450 calories, 20g protein)

Dinner:

• Spaghetti with vegan meatballs: 1 cup cooked spaghetti, 150g seitan meatballs (600 calories, 28g protein)

Snack:

• Mixed nuts and dried fruit: 1/4 cup mixed nuts, 1/4 cup dried fruit (250 calories, 8g protein)

Day 4

Breakfast:

• Quinoa porridge with almond milk and fresh fruit: 1/2 cup quinoa, 1 cup almond milk, 1/2 cup fresh fruit (400 calories, 12g protein)

Lunch:

• Hummus and vegetable wrap: 1 whole grain wrap, 1/2 cup hummus, assorted vegetables (450 calories, 14g protein)

Dinner:

• Chickpea coconut curry with rice: 1 cup chickpeas, 1 cup brown rice, 1/2 cup coconut milk (550 calories, 20g protein)

Snack:

• Vegetable sticks with peanut sauce: 1 cup vegetable sticks, 2 tbsp peanut sauce (250 calories, 9g protein)

Day 5

Breakfast:

• Chia pudding with almonds and berries: 3 tbsp chia seeds, 1 cup almond milk, 1/4 cup almonds, 1/2 cup berries (350 calories, 13g protein)

Lunch:

• Black bean and avocado salad: 1 cup black beans, 1 avocado, 1 cup mixed greens (500 calories, 18g protein)

Dinner:

• Eggplant and lentil stew with quinoa: 1 cup lentils, 1 cup cooked quinoa, 1 cup eggplant (600 calories, 25g protein)

Snack:

• Roasted pumpkin seeds: 1/2 cup (200 calories, 12g protein)

Note: The calorie and protein counts for each meal are approximate and may vary depending on the specific ingredients used. This meal plan isn’t a one-size-fits-all approach, and it can be adjusted according to individual needs and preferences. 

Our previous post goes into great detail about the 7-day vegan meal plan.

Read more: 10 Plant-Based Diet Recipes for Beginners

What Is the Highest Form of Protein for Vegans?

Soy products, quinoa, and seitan stand out for being high in protein compared to other plant-based foods. These foods aren’t only rich in protein, they also offer amino acid profiles that are highly digestible and beneficial for bodily functions.

• Soy Products

Soy products such as tofu, tempeh, and edamame are complete proteins with all essential amino acids. They also have a high bioavailability and can be used as versatile ingredients in many meals.

Soy products such as tofu and tempeh are some of the most complete plant-based proteins. They contain all nine essential amino acids and have a digestibility rate comparable to animal proteins (5). This makes soy an optimal source for vegans who are looking to maximize their protein intake effectively.

• Quinoa

Quinoa is a gluten-free grain that contains all nine essential amino acids, which makes it a great option for vegans who are looking to increase their protein intake (6).

This ancient grain is unique among plant foods as it provides a complete amino acid profile, much like soy (6). Its protein digestibility is high, which means the body can efficiently utilize the nutrients it offers.

Quinoa’s versatility in meals makes it a convenient and nutritious choice for those who are aiming to boost their protein intake.

• Seitan

Seitan, also known as wheat meat, is made from gluten and has a chewy texture that’s similar to meat. It’s highly concentrated in protein and can be found in various forms, such as sausages, burgers, and deli slices (7).

Although it lacks certain amino acids such as lysine, pairing it with lysine-rich foods (such as legumes) can optimize its nutritional value.

Read more: 30-Day Plant-Based Diet Meal Plan: Your Guide To Healthy Eating

What Else Can I Eat That’s High-Protein and Vegan?

In addition to soy products, quinoa, and seitan, there are plenty of other plant-based foods that are high in protein:

• Legumes such as beans, lentils, chickpeas, and peas: These are rich in protein and provide fiber, iron, and other essential nutrients (8).
• Mushrooms: These fungi are delicious, provide essential amino acids, and have a high protein content (9).
• Nuts and seeds: Almonds, cashews, pumpkin seeds, and chia seeds are all great sources of plant-based protein. Butters made from these nuts and seeds, such as almond butter or tahini, also offer a good amount of protein (10).
• Whole grains like oats and brown rice: These contain a decent amount of protein, together with complex carbohydrates for sustained energy (11).
• Plant-based milks such as soy milk or pea milk: Many non-dairy milks are fortified with extra protein, which makes them a convenient option for increasing protein intake (12).
• Hemp seeds: These small seeds are packed with protein and contain all nine essential amino acids, which makes them a great addition to smoothies, salads, or oatmeal (13).
• Spirulina: This nutrient-dense algae is an excellent source of plant-based protein and provides additional vitamins and minerals, which makes it a beneficial supplement in vegan diets (14).
• Nutritional yeast: Often used to add a cheesy flavor to dishes, nutritional yeast is high in protein and fortified with B vitamins, including vitamin B12, which is essential for vegans (15).
• Amaranth: This ancient grain is high in protein and a complete protein source. It contains all the essential amino acids and is a great addition to porridge, soups, or stews (16).

How Can Vegans Get 120g of Protein a Day?

Getting 120g of protein on a vegan diet may seem challenging, but it’s possible with careful planning and choosing the right foods. Here are some tips to help you reach your daily protein goal:

Understand Your Protein Needs

Factors such as age, weight, activity level, and specific health goals will influence how much protein you need. Active adults might aim for 0.8 to 1.2 grams of protein per kilogram of body weight. If you’re targeting a specific intake such as 120 grams, ensure it’s aligned with your personal health goals.

Include Protein in Every Meal

To reach high protein targets, include a source of protein in each meal. For example:

• Breakfast: A smoothie with a scoop of plant-based protein powder, almond butter, spinach, and a banana can provide around 20 grams of protein.
• Lunch: A hearty lentil and quinoa salad mixed with chickpeas and a tahini dressing could offer 30 grams of protein.
• Dinner: A large serving of tofu stir-fry with a variety of vegetables and brown rice may contribute another 35 grams of protein.

Dive deeper into the raw vegan meal plan with our dedicated article.

Use Protein-Rich Snacks

Incorporate snacks to boost protein intake throughout the day. Options such as roasted chickpeas, a handful of mixed nuts, or a vegan protein bar can add an additional 10-15 grams of protein.

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Mix and Match Proteins for Variety

Diversifying your protein sources ensures a more complete amino acid profile. Mix legumes with grains, such as adding black beans to a quinoa bowl, or pair tofu with wild rice and edamame in a stir-fry. This enhances the nutritional quality and keeps meals interesting.

• Leverage Plant-Based Protein Powders

For an added boost, plant-based protein powders are a convenient way to increase your protein intake. These can be mixed into smoothies, oatmeal, or stirred into soups to enhance their protein content.

• Balance and Enjoyment

Remember, while focusing on protein, maintain a balanced diet with plenty of fruits, vegetables, and whole grains. Enjoyment and variety in meals help sustain dietary habits in the long term, ensuring that you meet your protein needs and overall nutritional requirements.

• Explore Fermented Foods

Incorporating fermented foods such as tempeh or miso can increase your protein intake while offering additional health benefits (17). Fermented foods help with digestion and enhance nutrient absorption, which makes it easier for your body to utilize the protein available in your meals. 

Experiment with adding tempeh to your stir-fries or using miso paste in soups for a protein and flavor boost.

• Cook in Bulk

Batch cooking can save time and ensure you have high-protein meals ready to go throughout the week. Prepare large quantities of protein-rich staples such as lentils, black beans, or quinoa, and store them in the fridge or freezer for quick access. 

This ensures you have a constant supply of plant-based proteins at your disposal, which helps prevent any shortfall in your daily intake.

• Incorporate Protein in Desserts

Surprising as it may sound, desserts are another excellent opportunity to increase your protein intake. Consider making desserts such as black bean brownies, chia seed pudding, or protein-packed energy balls, which use protein-rich ingredients as their base. 

By integrating protein into your treats, you can enjoy a sweet finish to your meals while remaining on track with your nutritional goals.

Frequently Asked Questions

• Is Greek yogurt vegan?

Greek yogurt isn’t vegan – it’s made from dairy milk, usually cow’s milk, and as such, it contains animal-derived ingredients. The process of making Greek yogurt involves fermenting milk with live cultures, which thickens the yogurt and gives it its distinctive tangy flavor. 

For those who are following a vegan diet, there are plant-based alternatives available, such as almond, coconut, or soy-based yogurts, which mimic the texture and taste of traditional Greek yogurt without using animal products.

• Is almond milk vegan?

Yes, almond milk is vegan. It’s made by blending almonds with water and then straining the mixture to remove the solids. Almond milk doesn’t contain any animal-derived ingredients, which makes it a popular choice for vegans. 

However, it’s important to check the label for any added ingredients, such as vitamin D3, which can sometimes be sourced from animals. Most commercial almond milks are fortified and suitable for a vegan diet.

• Is oat milk vegan?

Oat milk is vegan. It’s produced by blending oats with water and then straining the mixture to separate the liquid from the solids. Oat milk is naturally free from animal products and is a suitable option for those who are following a vegan diet.

Like almond milk, it may be fortified with vitamins and minerals, which are typically vegan-friendly. It’s always a good idea to read the label to ensure there are no non-vegan additives.

• Are bananas vegan?

Yes, bananas are vegan. They’re a natural fruit with no animal-derived ingredients. Bananas are a staple in many plant-based and vegan diets due to their versatility, nutritional benefits, and natural sweetness. 

They can be used in a variety of dishes, from smoothies and desserts to savory dishes. While bananas are vegan, it’s important to consider how they are grown and whether any non-vegan fertilizers or pesticides are used in their cultivation, if that is a concern for you.

The Bottom Line

A high-protein vegan meal plan offers numerous benefits, including supporting muscle growth and promoting overall health.

By incorporating a diverse range of plant-based protein sources such as legumes, tofu, tempeh, and quinoa, individuals can easily meet their protein needs while enjoying a varied and accessible diet.

Effective meal planning plays a crucial role in achieving these nutritional goals, ensuring that protein intake is balanced with other essential nutrients.

It’s important for individuals to tailor their meal plans according to their unique dietary requirements and consult a nutritionist to get personalized advice if it’s needed.