2-Week High-Protein Meal Plan (Non-Vegan)

Protein target: ~100–140g/day
Structure: Breakfast • Lunch • Dinner • Optional snack
(You can adjust portions up/down based on appetite or goals.)

WEEK 1

Day 1

• Breakfast: Tofu scramble with spinach, peppers, nutritional yeast
• Lunch: Lentil & quinoa bowl with roasted vegetables
• Dinner: Chickpea & black bean stir-fry over brown rice
• Snack: Roasted edamame

Day 2

• Breakfast: Protein smoothie (plant protein, almond milk, peanut butter, flax)
• Lunch: Chickpea salad wrap with hummus
• Dinner: Baked tofu, sweet potato, steamed broccoli
• Snack: Chia pudding with almond butter

Day 3

• Breakfast: Overnight oats with protein powder & hemp seeds
• Lunch: Lentil soup with side salad
• Dinner: Tempeh stir-fry with mixed vegetables
• Snack: Pumpkin seeds or almonds

Day 4

• Breakfast: Chickpea flour omelet with veggies
• Lunch: Black bean & quinoa power bowl
• Dinner: Vegan chili (lentils, beans, tomatoes)
• Snack: Protein shake

Day 5

• Breakfast: Smoothie bowl with protein powder & nuts
• Lunch: Tofu salad with olive oil & lemon
• Dinner: Stuffed bell peppers (lentils, quinoa, veggies)
• Snack: Roasted chickpeas

Day 6

• Breakfast: Peanut butter toast + protein shake
• Lunch: Edamame & vegetable rice bowl
• Dinner: Tempeh tacos with cabbage slaw
• Snack: Trail mix (nuts & seeds)

Day 7

• Breakfast: Protein oatmeal with chia & hemp seeds
• Lunch: Leftover chili or lentil bowl
• Dinner: Tofu vegetable curry with cauliflower rice
• Snack: Soy yogurt

WEEK 2

Day 8

• Breakfast: Tofu scramble with mushrooms & spinach
• Lunch: Lentil quinoa salad with seeds
• Dinner: Black bean stir-fry with brown rice
• Snack: Roasted edamame

Day 9

• Breakfast: Protein smoothie with banana & almond butter
• Lunch: Chickpea & avocado bowl
• Dinner: Baked tempeh, sweet potato, green beans
• Snack: Chia pudding

Day 10

• Breakfast: Overnight oats with protein powder
• Lunch: Vegan chili leftovers
• Dinner: Tofu stir-fry with mixed vegetables
• Snack: Protein shake

Day 11

• Breakfast: Chickpea omelet with veggies
• Lunch: Quinoa black bean salad
• Dinner: Lentil curry with cauliflower rice
• Snack: Nuts or seeds

Day 12

• Breakfast: Protein oatmeal with flax
• Lunch: Tofu wrap with hummus
• Dinner: Stuffed zucchini boats with lentils
• Snack: Roasted chickpeas

Day 13

• Breakfast: Smoothie bowl with protein powder
• Lunch: Edamame & brown rice bowl
• Dinner: Tempeh fajitas (no dairy)
• Snack: Soy yogurt or smoothie

Day 14

• Breakfast: Tofu scramble of choice
• Lunch: High-protein leftovers
• Dinner: Lentil & vegetable stew
• Snack: Protein shake

Vegan Grocery List (2 Weeks)

Proteins

• Tofu (extra-firm)
• Tempeh
• Lentils (dry or canned)
• Chickpeas
• Black beans
• Edamame (frozen or dry)
• Chickpea flour
• Plant-based protein powder
• Soy or high-protein vegan yogurt

Grains & Carbs

• Quinoa
• Brown rice
• Oats
• Whole-grain bread or wraps
• Sweet potatoes
• Cauliflower rice
• Corn tortillas

Healthy Fats

• Olive oil
• Peanut butter
• Almond butter
• Avocados
• Almonds, walnuts
• Seeds (chia, hemp, flax, pumpkin)

Vegetables

• Spinach
• Broccoli
• Bell peppers
• Onions
• Zucchini
• Carrots
• Cabbage
• Mushrooms
• Tomatoes
• Mixed greens
• Garlic

Extras

• Nutritional yeast
• Plant milk (almond, soy, oat)
• Spices (turmeric, cumin, paprika, black pepper)
• Lemon or lime

Tips for Success on a Vegan Meal Plan

• Prioritize protein at every meal
  Include tofu, tempeh, lentils, beans, or protein powder to stay full and support results.

• Combine plant proteins
  Pair beans with grains (like rice or quinoa) to get complete proteins.

• Hydrate consistently
  Drink water throughout the day to support digestion, circulation, and recovery.

• Plan ahead
  Meal prep proteins and grains in advance to avoid skipping meals or making poor food choices.

• Eat enough calories
  Under-eating can slow progress and cause fatigue—balance meals with protein, healthy fats, and complex carbs.

• Use healthy fats wisely
  Add avocados, nuts, seeds, and olive oil to support hormone balance and satisfaction.

• Listen to your body
  Eat slowly and stop when comfortably full, especially during and after sessions.

• Limit processed vegan foods
  Choose whole foods over packaged items to reduce inflammation and bloating.

• Support digestion
  Include fiber-rich vegetables and chew food well to improve nutrient absorption.

• Stay consistent, not perfect
  Progress comes from steady habits, not perfection