The Very Vegan Meal Plan
Enjoy seven days of healthy plant-based meals.
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Trying to meet your protein needs as a vegan athlete is challenging. Maybe you feel overstuffed with starchy carbs, or maybe you continually come up short from lack of healthy options that aren’t loaded with sodium or preservatives. This vegan meal plan offers you some much-needed variety and a full seven days of high-protein plant-based eating. Use these recipes as inspiration to experiment with vegan staples such as tofu and beans, and change them up by adding your favorite seasonings and veggies.
Recipes
Black Bean Burrito
Makes: 1 Serving
INGREDIENTS
- 1 low-calorie whole-wheat wrap
- ½ cup cooked white or yellow rice
- ½ cup black beans, rinsed and drained
- ¼ cup corn
- 2 tbsp salsa
- ¼ cup guacamole or mashed avocado
- 2 tbsp chopped lettuce
DIRECTIONS
Place all ingredients inside a wrap and roll up.
Nutrition Facts: calories 464, protein 19 g, carbs 82 g, fat 12 g
Breakfast Stuffed Sweet Potato
Makes: 1 Serving
INGREDIENTS
- 8 oz baked sweet potato
- 2 tbsp almond butter
- 2 tbsp maple syrup
- ½ apple, diced
- 2 tbsp coconut yogurt
- 1 tbsp hemp seeds
DIRECTIONS
Slice open sweet potato. Warm potato and apples in microwave 45 to 60 seconds. Top with remaining ingredients.
Nutrition Facts: calories 624, protein 16 g, carbs 95 g, fat 23 g
Vegan Sushi Bowl
Makes: 1 Serving
INGREDIENTS
- 1 cup cooked white rice, heated
- ½ cup cooked shelled edamame
- ½ cup cucumber, diced
- ½ cup carrots, sliced
- 1 tsp sesame oil
- 1 tsp sesame seeds
- ½ avocado, diced
- 1 tbsp Sriracha, optional
DIRECTIONS
Add all ingredients to a large bowl. Mix well.
Nutrition Facts: calories 603, protein 16 g, carbs 78 g, fat 27 g
Green Goddess Smoothie
Makes: 1 Serving
INGREDIENTS
- 1 scoop plant-based protein powder
- ½ cup plant-based milk of choice
- 1 cup frozen kale or spinach, chopped
- 1 tbsp hemp seeds
- ¼ cup diced frozen avocado
- ½ medium frozen banana
- ¼ cup apple juice
DIRECTIONS
Add all ingredients to a blender cup. Blend until smooth.
Nutrition Facts: calories 410, protein 33 g, carbs 36 g, fat 17 g
Day 1
Breakfast
Quinoa and Pear Breakfast Bowl
- ¾ cup cooked quinoa, warmed
- ½ fresh pear, diced
- 1 tsp honey
- 1 oz chopped walnuts
Snack
- ½ cup hummus
- ¼ cup cucumbers, sliced
- ¼ cup carrots, sliced
Lunch
Barbecue Tempeh and Broccoli
- ¾ cup cooked white rice
- 6 oz tempeh, diced
- 2 tbsp barbecue sauce
- 1 cup cooked broccoli
Snack
- 1 scoop protein powder + coffee or water
- 1 oz almonds
Dinner
Loaded Sweet Potato
INGREDIENTS
- 6 oz sweet potato, cooked
- ¼ cup cooked quinoa
- 2 tbsp black beans, drained and rinsed
- 1 tbsp hemp seeds
- 2 tbsp tomatoes, diced
- 2 tbsp red onions, diced
- ¼ cup guacamole or mashed avocado
- hot sauce, optional
DIRECTIONS
Slice sweet potato open. Heat potato and quinoa in microwave 30 to 60 seconds. Load with remaining ingredients. Top with hot sauce (if using).
Day 1 Nutrition Facts
- Calories: 1,715
- Protein: 82 g
- Carbs: 212 g
- Fat: 64 g
Day 2
Breakfast
- ¾ cup dry oatmeal cooked with ½ cup plant-based milk of choice
- 1 oz almonds
- ¼ cup blueberries
- 2 tbsp hemp seeds
Snack
- 2 rice cakes
- ¼ avocado, sliced
- dash sea salt or everything bagel seasoning
Lunch
Big Couscous Salad
- 1 cup cooked couscous
- ¼ cup chickpeas
- 2 tbsp red onions, diced
- 2 tbsp tomatoes, diced
- ½ cup cucumbers, diced
- 4 olives, pitted and sliced
- 2 tbsp hummus
- 1 tsp olive oil
- 1 tbsp lemon juice
- salt and pepper, to taste
Snack
- 5 celery sticks
- 2 oz vegan cream cheese
Dinner
Spaghetti and “Meat” Balls
- 1 cup cooked spaghetti
- 4 oz vegan meatballs (store-bought)
- ½ cup marinara sauce
- 1 cup cooked mixed vegetables
Day 2 Nutrition Facts
- Calories: 1,744
- Protein: 78 g
- Carbs: 211 g
- Fat: 69 g
Day 3
Breakfast
- 1 slice cinnamon raisin bread, toasted
- 2 tbsp chocolate hummus
- 3 tbsp hemp seeds
Snack
- 1 cup red or green grapes
- 1 cup salted cooked edamame
Lunch
Chickpea Salad Sandwich
INGREDIENTS
- ½ cup chickpeas
- ¼ cup avocado
- 1 tbsp red onions, diced
- 1 tbsp celery, diced
- salt and pepper, to taste
- 2 slices whole-wheat bread
DIRECTIONS
Add chickpeas, avocado, onions and celery to a bowl. Mash well to combine. Add salt and pepper (to taste). Spread on bread, then sandwich together.
Snack
- 17 Wheat Thins
- ¼ cup guacamole or mashed avocado
Dinner
- 2 cups lentil soup, store-bought or homemade
Day 3 Nutrition Facts
- Calories: 1,719
- Protein: 73 g
- Carbs: 217 g
- Fat: 68 g
Day 4
Breakfast
Scrambled Tofu and Avocado
INGREDIENTS
- 4 oz extra-firm tofu
- splash olive oil
- dash turmeric (for color)
- dash nutritional yeast
- dash everything bagel seasoning
- ¼ cup mashed avocado
- 1 slice whole-wheat bread
DIRECTIONS
Place tofu in a bowl. Use a potato masher to break tofu into irregular curds. Add oil to a skillet and heat over medium-high. Add tofu and cook 4 to 5 minutes, or until it has released some of its liquid. Add turmeric, yeast and bagel seasoning and cook 2 to 3 minutes more. Spread avocado on bread. Top with tofu.
Snack
- 1 oz beet chips
- ½ cup roasted chickpeas
- 1 cup salted and cooked edamame
Lunch
- Black Bean Burrito*
Snack
- 1 cup sunflower seeds in the shell
Dinner
Quinoa and Kale Bowl
- ¾ cup cooked quinoa
- ¼ cup black beans
- 1 cup sauteed kale
- 2 oz baked sweet potato, diced
Nutrition Facts
- Calories: 1,777
- Protein: 77 g
- Carbs: 238 g
- Fat: 67 g
Day 5
Breakfast
- 1 bagel, toasted
- 2 tbsp vegan cream cheese
- 2 slices tomato
- 1 cup fresh spinach
Snack
- 6 oz coconut yogurt
- 2 tbsp unsweetened shredded coconut
- 1 oz chopped cashews
- ¼ cup canned pineapple chunks
Lunch
Avocado Pesto Sandwich
- 2 slices whole-wheat toast
- ¼ avocado, sliced
- 2 tbsp pesto
Snack
- 1 scoop protein powder + coffee or water
Dinner
Lentil Asparagus Pasta
- 1 cup cooked pasta
- ½ cup cooked lentils
- ½ cup marinara
- 5 large asparagus spears, steamed and chopped
Day 5 Nutrition Facts
- Calories: 1,643
- Protein: 80 g
- Carbs: 201 g
- Fat: 62 g
Day 6
Breakfast
- Breakfast Stuffed Sweet Potato*
Snack
Smoothie
- 1 scoop plant-based protein powder
- ½ cup plant-based milk of choice
- 1 cup frozen strawberries
Lunch
- 1 slice whole-wheat bread
- 2 tbsp tahini
- ½ banana, sliced
- 2 tbsp hemp seeds
- ¼ cup blueberries
Snack
- 1 oz mixed nuts
Dinner
Thai Tofu Pasta
INGREDIENTS
- 2 tbsp onions, sliced
- 4 oz tofu, cubed
- ¼ cup carrots, sliced
- ¼ cup snow peas
- 2 tbsp Thai peanut sauce
- ¼ cup mushrooms, sliced
- ¾ cup cooked spaghetti noodles
DIRECTIONS
Add onions to a skillet and sauté on medium-high until softened. Add tofu, carrots, peas, peanut sauce and mushrooms and cook until veggies are softened. Scoop into a bowl and add spaghetti. Toss to combine.
Day 6 Nutrition Facts
- Calories: 1,790
- Protein: 85 g
- Carbs: 213 g
- Fat: 74 g
Day 7
Breakfast
- Green Goddess Smoothie*
Snack
- 2 large celery sticks
- 2 tbsp vegan cream cheese
- dash everything bagel seasoning
Lunch
- Vegan Sushi Bowl*
Snack
- ½ cup hummus
- 17 Wheat Thins
Dinner
- 6 oz baked sweet potato
- 6 oz scrambled tofu (See directions on Day 4.)
- 2 tbsp black beans
- 2 tbsp tomatoes, diced
- 2 tbsp salsa
- 1 tbsp cilantro, chopped
Day 7 Nutrition Facts
- Calories: 1,749
- Protein: 77 g
- Carbs: 205 g
- Fat: 75 g