High Protein Vegan Meal Plan

If you’re vegan or thinking about going vegan, you’ve definitely heard the question about getting enough protein on a plant-based diet.  With all of the plant-based protein sources available, such as tofu, beans, lentils, and high-protein whole grains like quinoa, it’s actually rather simple to obtain plenty of protein on a vegan diet. You’ll get all the protein you need if you try adding protein-rich foods to most of your meals. 

This high-protein vegan meal plan is not insanely high on protein but it focuses on providing you with a good amount of it which should help you get back on track if you have not been paying much attention to your protein intake or have started exercising more than usual.

high protein vegan meal plan menu

Eating enough protein as a vegan

There is no doubt that you can get all the protein you need as a vegan – just look at all the vegan athletes out there, winning medals and succeeding while living on a fully plant-based diet. Most of us don’t even have the same requirements for protein intake as athletes so it is even harder to get this wrong. You likely need a lot less protein than you think

  • a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
  • American College of Sports Medicine recommends 1.2 to 2.0 grams of protein per kilogram of body weight for athletes.

If you are an active person you will need more protein but still not nearly enough as most people think.

High Protein Vegan Meal Plan

This meal plan focuses only on dinners as most of us are eating at work anyway and breakfast is rather individual and time consuming so I leave that part up to you.

I definitely recommend a healthy breakfast with fruits and possibly greens (a smoothie is an easy way to do this) or oatmeal which can help you stay energized for a couple of hours.

Monday

Rice with Vegetables and Tofu

You can choose any vegetables you like but in order to get more protein you should aim for those highest in protein such as lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli.

rice with vegetables

Rice with any vegetable

The easiest vegan rice you can make – choose any vegetable you have, use up your leftovers and get cooking. Perfect for those just starting to cook or lazy days.
Prep Time 10 mins
Cook Time 25 mins
Course Main Course
Servings 4

Ingredients
  

  • 2 cups rice
  • 1 or more piece of any vegetable you have
  • any spices you enjoy, I like paprika, cumin, basil, oregano and curry with my rice
  • 1 piece onion
  • 2 tbsp oil of choice Optional (can be replaced with water)
  • 6 cups water to boil rice in
  • salt to taste

Instructions
 

  • Warm up a big pan or whatever big thing you have for cooking with some oil.
  • Put in the cut up onion and stir around for 2-3 minutes. You can do it longer if you want, I think personally I like it better when I do it for around 4-5 minutes but it is up to how much time you have.
  • Insert vegetables among with spices you have and soy sauce(optional). Stir them around for 4-5 minutes.
  • Add rice and stir quickly around.
  • Add water enough to cover the rice.
  • Let it boil and then turn down heat a bit and simmer (stir around occasionally).
  • When all the water is gone, check how it tastes, if you like it, voila, if you don't add some more water, salt, or whatever else it may be missing and wait a bit. Try again and do the same depending on whether you like it or not.

Tips

  • For extra protein, pour a can of chickpeas or beans into your rice 2-3 minutes before you take it off the heat.
To add the tofu:
  1. Cut up the tofu in small cubes, then throw it in your pan.
  2. Pour 2-3 tbsp of soy sauce and fry the tofu for a few minutes.
  3. Add to the cooked rice and stir around!

This meal is one of my favorite as it takes almost no time to prepare. While the rice is getting ready you can clean up your kitchen or do another task from your to-do list.

Tuesday

Chickpea Wraps

An awesome chickpea wrap by The Vegan Corner – the hummus and lemon dressing is amazing!

I could not find vegan buffalo sauce so I replaced it with salsa which was also amazing!

The chickpea wraps are high in protein as just the chickpeas themselves provide 76g of protein for 400g of chickpeas!

Wednesday

Vegan Bolognese with Naturli’s Minced Meat All Star

This is one of my favorite weeknight recipes as it is so tasty and so easy to make!

Vegan Bolognese with Naturli’s Minced Meat

Vegan Bolognese with Naturli's Minced Meat – an easy vegan bolognese for weeknights. Ready in 20 minutes.
Prep Time 5 mins
Cook Time 20 mins
Course Main Course
Cuisine Italian

Ingredients
  

  • 1 pack Naturli Minced Meat (All Star) or another vegan mince of choice
  • 100 g/ ½ cup red lentils
  • 580 g / 2 ¼ cups pasta sauce or tomato sauce
  • 2 tbsp garlic powder or 2 garlic cloves
  • 1 onion white or red
  • salt to taste
  • 3 tbsp paprika
  • 1 cup water

Instructions
 

  • Start by cooking the vegan minced meat together with the thinly chopped onion – I cook it in a little bit of water but you can use oil if you would like.
  • Add the spices and salt and stir around until the vegan mince is cooked.
  • Add the tomato sauce, the red lentils and 1 cup water.
  • Add more water if you would like a more watery sauce.
  • Stir around often and cook on low heat until the lentils are cooked.
  • Add salt to taste and serve on top of pasta or rice!

Naturli’s All Star Minced meat has 45g of protein per pack! By adding red lentils you add an additional 12 gram of protein.

Thursday

Tofu Stir Fry

Another amazing high protein recipe by the Vegan Corner. I could not find soba noodles myself so I replaced them with regular full corn spaghetti. The result was awesome and the spaghetti really soaked up the flavor of the sauce.

They also use honey in their recipe but you can easily replace this with agave or maple syrup.

Friday

Vegan Daal

Vegan Daal

The best and easiest vegan daal I have ever tried. One pot plant-based meal perfect for busy weekdays.
Prep Time 5 mins
Cook Time 30 mins
Course Main Course
Cuisine Indian
Servings 4 people

Ingredients
  

  • 260 g / 9 oz red lentils
  • 140 g / 5 oz green lentils
  • 80 g / 3 oz tomato puree
  • 1 red onion or white
  • 4 cloves garlic
  • 2 tsp coriander
  • 2 tsp cumin
  • 2 tsp turmeric
  • 3 tsp salt
  • 1 tsp ginger powder
  • 1 liter / 33 fluid oz water

Instructions
 

  • Put a bit of water in a big pot to "fry" the onion, garlic and all spices together (Except salt).
  • Stir around for a few minutes and then add the lentils together with the tomato puree, sugar, water and salt.
  • Let the lentils cook for 20-25 minutes in the sauce (add more water if it feels too thick or starts sticking too much to the bottom)* under a lid on low heat.
  • Check the taste when it looks done and add more salt if needed.
  • Enjoy with rice or flatbread (or just as it is!)

Notes

  • Remember to stir well around often otherwise it might stick to the bottom and burn.
  • This meal is super tasty the next day (I actually prefer it the next day)! Keep in the fridge for 3-4 days.
Keyword daal, green lentils, lentils, red lentils

Protein from red lentils – 21.81g.

Protein from green lentils – 13g.

Saturday

Tofu Coconut Noodles

tofu noodles

Vegan Tofu Coconut Noodles

An easy vegan tofu coconut noodles recipe that serves a huge portion that anyone will love.
Course Main Course
Servings 4 people
Calories 2082 kcal

Ingredients
  

  • 400 g / 14 oz firm tofu
  • 2 onions
  • 400 g / 14 oz mushrooms for example champignon
  • 1 red pepper
  • 3 medium carrots
  • 1 head of broccoli
  • 2 cubes vegetable bouillon
  • 2 tbsp red curry paste
  • 4 garlic cloves
  • 1 can coconut milk full fat
  • 3-4 tbsp soy sauce
  • 200 g / 7 oz noodles of choice or whole wheat spaghetti

Instructions
 

Prep

  • Cut up onion and carrot in 1 bowl.
  • Cut up garlic, peppers, broccoli and mushrooms in 1 (another) bowl.
  • Cut up tofu in little squares.

How to make the Tofu Coconut Noodles

  • Put the onion and carrot (both chopped up thinly) in a deep wok pan and "fry" them in a bit of water, while also dissolving the bouillon.
  • Add the curry paste and stir around.
  • Add the garlic, peppers, broccoli, and mushrooms.
  • Add the coconut milk and cook until the veggies seem done.
  • You can now just add the tofu to the mix or you can cook tofu first on the side and add the soy sauce and any spices/tastes of your own.
  • Stir around and taste, add salt if needed.
  • Cook the noodles on the side according to package instructions and add them to the mix.
  • Warning: This is a big portion, your pan might almost overflow, be careful stirring it all around.
  • Enjoy warm or keep in the fridge for 3-4 days.
Keyword coconut, noodles, tofu, vegan

Depending on the type you are using tofu will have different amount of protein in it – mine actually has 68g of protein per 400g!

Sunday

Hälsans Kök Creamy Vegan “Chicken” Sauce with Rice

vegan chicken creamy sauce with rice

Hälsans Kök Creamy Vegan “Chicken” Sauce

Hälsans Kök Creamy Vegan "Chicken" sauce – an easy to cook satisfying and savory vegan replacement to creamy chicken with rice.
Prep Time 5 mins
Cook Time 15 mins
Course Main Course
Servings 3 people

Ingredients
  

  • 1 pack Hälsans Kök Vegan Filet or another vegan chicken option
  • 1 pack/ 500ml Naturli Havre Cuisine or another option – see notes
  • 2 tbsp paprika
  • salt to taste
  • black pepper to taste

Instructions
 

  • Heat up a large pan with a little bit of water or oil. I use water as I find that it is all I need to cook my vegan chicken.
  • Pour the vegan chicken in and stir around until it is defrosted and cooked. Taste it to make sure it is properly cooked.
  • Add the paprika, salt and black pepper – stir around.
  • Add the cream of choice and stir around.
  • Taste – if needed add a bit more salt or any spice you like.
  • Your sauce is ready to be served! Tastes best served on top of white rice.

Notes

  • Naturli Havre Cuisine alternatives: 1-2 cans coconut milk or 500ml plant milk + 3-4tbsp flour (or corn starch), stir around until it is creamy.
  • Best served with white rice but also works with brown rice or on top of quinoa.
  • You can add some green onion or chives on top for decoration.
Keyword rice, savory, vegan chicken

For the rice, simply cook whichever rice you have chosen as per package instructions. You don’t really need to do anything else for it as the sauce has plenty of flavor and tastes great on top of plain rice.

Hälsans Kök Vegan Filet Pieces have around 70g of protein per pack!

Explore other vegan meal plan ideas here:

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