High Protein Vegan Meal Plan

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Kale (2.25 cup)
• Spinach (1.5 cup)
• Skim Soy Milk (1.5 cup)
• Banana (0.75 large (8" to 8-7/8" long))
• Apple (0.75 medium (3" dia))
• Protein Powder (0.25 cup)
• Lime Juice (0.38 lime yields)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Tortilla (1 tortilla)
• Lentils (0.5 cup)
• Spinach (10 leaf)
• Lime Juice (0.5 lime yields)
• Cayenne (0.25 tsp)
• Chili Powder (0.5 tsp)
• Cumin (0.5 tsp, whole)
• Onion Powder (0.5 tsp)
• Garlic Powder (0.5 tsp)

Instructions

1. Heat the lentils. If using dry lentils, cook as per instructions on package. If canned, pour the contents into a small pot and warm over medium-low heat for a few minutes.
2. Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
3. Add the lentils and the spinach to the wrap and serve.

Ingredients

• Peanuts (22.5 g)

Instructions

Ingredients

• Carrots (63.75 g)

Instructions

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Corn (15 g)
• Yellow Summer Squash (22.5 g)
• Zucchini (37.5 g)
• Pepper (22.5 g)
• Young Green Onions (3.75 g)
• Olive oil (5.25 g)
• Lemon (5.25 g)
• Pesto (10.5 g)
• Tomatoes (13.5 g)
• Parsley (2.25 g)
• Spaghetti (48.75 g)

Instructions

1. Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
2. In a large bowl, toss corn, squash, zucchini, pepper and onions with oil and a dash of salt and pepper. Grill corn, stirring occasionally or until slightly charred.
3. Grill squash, zucchini and bell pepper for 4 to 6 minutes, or until tender. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
4. In a large bowl, grate a dash of lemon zest and squeeze one teaspoon of lemon juice. Whisk in pesto and dash of salt and pepper.
5. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Add the corn along with tomatoes, parsley and cooked pasta. Toss to combine. Serve and enjoy.

Ingredients

• Asparagus (63.75 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Brussels Sprouts (63.75 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Water (0.56 liter)
• Protein Powder (72 g)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Kale (2.25 cup)
• Spinach (1.5 cup)
• Skim Soy Milk (1.5 cup)
• Banana (0.75 large (8" to 8-7/8" long))
• Apple (0.75 medium (3" dia))
• Protein Powder (0.25 cup)
• Lime Juice (0.38 lime yields)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Corn (15 g)
• Yellow Summer Squash (22.5 g)
• Zucchini (37.5 g)
• Pepper (22.5 g)
• Young Green Onions (3.75 g)
• Olive oil (5.25 g)
• Lemon (5.25 g)
• Pesto (10.5 g)
• Tomatoes (13.5 g)
• Parsley (2.25 g)
• Spaghetti (48.75 g)

Instructions

1. Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
2. In a large bowl, toss corn, squash, zucchini, pepper and onions with oil and a dash of salt and pepper. Grill corn, stirring occasionally or until slightly charred.
3. Grill squash, zucchini and bell pepper for 4 to 6 minutes, or until tender. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
4. In a large bowl, grate a dash of lemon zest and squeeze one teaspoon of lemon juice. Whisk in pesto and dash of salt and pepper.
5. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Add the corn along with tomatoes, parsley and cooked pasta. Toss to combine. Serve and enjoy.

Ingredients

• Tomatoes (150 g)

Instructions

1. Wash before eating.

Ingredients

• Tofu (0.75 block)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Asparagus (127.5 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Frozen Green Peas (127.5 g)

Instructions

1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Water (0.56 liter)
• Protein Powder (72 g)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Kale (2.25 cup)
• Spinach (1.5 cup)
• Skim Soy Milk (1.5 cup)
• Banana (0.75 large (8" to 8-7/8" long))
• Apple (0.75 medium (3" dia))
• Protein Powder (0.25 cup)
• Lime Juice (0.38 lime yields)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Corn (15 g)
• Yellow Summer Squash (22.5 g)
• Zucchini (37.5 g)
• Pepper (22.5 g)
• Young Green Onions (3.75 g)
• Olive oil (5.25 g)
• Lemon (5.25 g)
• Pesto (10.5 g)
• Tomatoes (13.5 g)
• Parsley (2.25 g)
• Spaghetti (48.75 g)

Instructions

1. Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
2. In a large bowl, toss corn, squash, zucchini, pepper and onions with oil and a dash of salt and pepper. Grill corn, stirring occasionally or until slightly charred.
3. Grill squash, zucchini and bell pepper for 4 to 6 minutes, or until tender. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
4. In a large bowl, grate a dash of lemon zest and squeeze one teaspoon of lemon juice. Whisk in pesto and dash of salt and pepper.
5. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Add the corn along with tomatoes, parsley and cooked pasta. Toss to combine. Serve and enjoy.

Ingredients

• Tomatoes (150 g)

Instructions

1. Wash before eating.

Ingredients

• Tofu (0.75 block)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Sweet Potato (93.75 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Asparagus (63.75 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Celery (127.5 g)

Instructions

1. Wash before eating.

Ingredients

• Water (0.56 liter)
• Protein Powder (72 g)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Grapes (22.5 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Kale (2.25 cup)
• Spinach (1.5 cup)
• Skim Soy Milk (1.5 cup)
• Banana (0.75 large (8" to 8-7/8" long))
• Apple (0.75 medium (3" dia))
• Protein Powder (0.25 cup)
• Lime Juice (0.38 lime yields)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Tortilla (1 tortilla)
• Lentils (0.5 cup)
• Spinach (10 leaf)
• Lime Juice (0.5 lime yields)
• Cayenne (0.25 tsp)
• Chili Powder (0.5 tsp)
• Cumin (0.5 tsp, whole)
• Onion Powder (0.5 tsp)
• Garlic Powder (0.5 tsp)

Instructions

1. Heat the lentils. If using dry lentils, cook as per instructions on package. If canned, pour the contents into a small pot and warm over medium-low heat for a few minutes.
2. Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
3. Add the lentils and the spinach to the wrap and serve.

Ingredients

• Pumpkin Seeds (22.5 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Corn (15 g)
• Yellow Summer Squash (22.5 g)
• Zucchini (37.5 g)
• Pepper (22.5 g)
• Young Green Onions (3.75 g)
• Olive oil (5.25 g)
• Lemon (5.25 g)
• Pesto (10.5 g)
• Tomatoes (13.5 g)
• Parsley (2.25 g)
• Spaghetti (48.75 g)

Instructions

1. Heat grill on medium-high. Cook spaghetti according to label directions. Rinse, drain and let cool.
2. In a large bowl, toss corn, squash, zucchini, pepper and onions with oil and a dash of salt and pepper. Grill corn, stirring occasionally or until slightly charred.
3. Grill squash, zucchini and bell pepper for 4 to 6 minutes, or until tender. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
4. In a large bowl, grate a dash of lemon zest and squeeze one teaspoon of lemon juice. Whisk in pesto and dash of salt and pepper.
5. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Add the corn along with tomatoes, parsley and cooked pasta. Toss to combine. Serve and enjoy.

Ingredients

• Tomatoes (150 g)

Instructions

1. Wash before eating.

Ingredients

• Peanuts (22.5 g)

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Water (0.56 liter)
• Protein Powder (72 g)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Tortilla (1 tortilla)
• Lentils (0.5 cup)
• Spinach (10 leaf)
• Lime Juice (0.5 lime yields)
• Cayenne (0.25 tsp)
• Chili Powder (0.5 tsp)
• Cumin (0.5 tsp, whole)
• Onion Powder (0.5 tsp)
• Garlic Powder (0.5 tsp)

Instructions

1. Heat the lentils. If using dry lentils, cook as per instructions on package. If canned, pour the contents into a small pot and warm over medium-low heat for a few minutes.
2. Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
3. Add the lentils and the spinach to the wrap and serve.

Ingredients

• Peanuts (22.5 g)

Instructions

Ingredients

• Carrots (63.75 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tempeh (75 g)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)
• Black Pepper (0.75 tsp, ground)

Instructions

1. Heat oil in a non-stick pan over medium heat
2. Thinly slice block of tempeh and place in pan
3. Season with salt and pepper and cook until edges are crispy and brown

Ingredients

• Edamame (127.5 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Brussels Sprouts (63.75 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Water (0.56 liter)
• Protein Powder (72 g)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Strawberries (150 g)
• Banana (100 g)
• Skim Soy Milk (250 g)
• Protein Powder (16 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Oats (0.38 cup)
• Skim Soy Milk (0.56 cup)
• Protein Powder (18.75 g)
• Chia Seeds (7.5 g)
• Cinnamon (0.19 tsp)
• Vanilla extract (0.38 tsp)

Instructions

1. Combine all ingredients except berries together in a small container.
2. Place the lid on the container and refrigerate overnight (or at least an hour).
3. Remove from fridge, stir, add toppings, and serve.

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Tofu (0.5 cup)
• Olive Oil (0.5 tablespoon)
• Soy Sauce (tamari) (2 tsp)
• Maple syrup (1 tbsp)
• Cornstarch (5 g)
• Black Pepper (1 tbsp, ground)
• Garlic (0.5 tsp)
• Ginger (2 tsp)
• Young Green Onions (1 stalk)
• Chopped Cilantro (1 tsp)
• Brown Rice (0.5 cup, cooked)
• Hot Red Chili Peppers (0.5 pepper)

Instructions

1. Drain and press tofu to remove excess water, then cut tofu into into cubes.
2. In a small bowl, mix the soy sauce, maple syrup, and cornstarch this will be your sauce.
3. Bring 1 cup of water to a boil and add half cup of rice, let rice cook for 15 minutes.
4. In a large skillet, heat oil over medium heat, then add tofu and cook for 10 minutes.
5. Add ground pepper, garlic, and ginger into skillet and stir for 3 more minutes. Then add the chili pepper, and green onions, let cook for another 5 minutes.
6. Serve with stir fry on the bed of rice. Enjoy.

Ingredients

• Edamame (127.5 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Tempeh (75 g)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)
• Black Pepper (0.75 tsp, ground)

Instructions

1. Heat oil in a non-stick pan over medium heat
2. Thinly slice block of tempeh and place in pan
3. Season with salt and pepper and cook until edges are crispy and brown

Ingredients

• Rice (0.75 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Water (0.56 liter)
• Protein Powder (72 g)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (63.75 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Celery (127.5 g)

Instructions

1. Wash before eating.

Ingredients

• Oatmeal (2.25 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Kale (1.13 cup)
• Spinach (0.75 cup)
• Skim Soy Milk (0.75 cup)
• Banana (0.38 large (8" to 8-7/8" long))
• Apple (0.38 medium (3" dia))
• Protein Powder (0.13 cup)
• Lime Juice (0.19 lime yields)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Tempeh (75 g)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)
• Black Pepper (0.75 tsp, ground)

Instructions

1. Heat oil in a non-stick pan over medium heat
2. Thinly slice block of tempeh and place in pan
3. Season with salt and pepper and cook until edges are crispy and brown

Ingredients

• Edamame (127.5 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Brussels Sprouts (63.75 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tortilla (1 tortilla)
• Lentils (0.5 cup)
• Spinach (10 leaf)
• Lime Juice (0.5 lime yields)
• Cayenne (0.25 tsp)
• Chili Powder (0.5 tsp)
• Cumin (0.5 tsp, whole)
• Onion Powder (0.5 tsp)
• Garlic Powder (0.5 tsp)

Instructions

1. Heat the lentils. If using dry lentils, cook as per instructions on package. If canned, pour the contents into a small pot and warm over medium-low heat for a few minutes.
2. Drain the lentils and return to the pot. Add in the spices and the lemon juices and mix.
3. Add the lentils and the spinach to the wrap and serve.

Ingredients

• Peanuts (22.5 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (150 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Celery (127.5 g)

Instructions

1. Wash before eating.

Ingredients

• Water (0.56 liter)
• Protein Powder (72 g)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.