7 Days High Protein Vegan Meal Plan for You

Have you made the decision to follow a vegan diet? Are you all set to eat plant-based & gluten-free foods all day for several months or years to come? Then, you should be having your meal plan ready well in advance. Especially, with the inclusion of high protein vegan food sources and best-prepared meals.

No need to worry because we have created a full-blown week’s high-protein vegan meal plan. It covers the consumption of lentils, beans, soy tofu, wholegrains foods brown rice, quinoa, and more in the list.

Over here, we discuss more in terms of protein-rich vegan sources to add to your meal, all from breakfast to dinner. The meal plan ensures complete nutrition full of protein along with other macronutrients like carbohydrates, fiber, and healthy fats.

High Protein Plant-Based Foods to Cover in Meals

Let’s start our discussion, by naming the list of vegan protein food sources to include in your diet. It also includes the appropriate quantity and the nutritional protein content you will get from each source of food.

1. Lentils

All the varieties of lentils are healthy and 100% vegan to consume in your daily diet pattern. You have the flexibility to include brown, green, red & yellow, puy, black beluga, and other options. It is totally up to you to include anyone or the mix and match of lentils based on the below-mentioned protein content.

Per 100 grams of lentils include:

  • Brown lentils (9.02 grams of protein)
  • Green lentils (9.02 grams of protein)
  • Red & Yellow lentils (9.02 grams of protein)
  • Puy lentils (9.02 grams of protein)
  • Black beluga lentils (25.71 grams of protein)

2. Beans

These are something must add to your vegan meal plan to consume a high rate of protein without fuss. Whether you like black beans, chickpeas, kidney beans, lima beans, pinto beans, or any other can make a lip-smacking dish as per your own choice.

Per 100 grams of beans include:

  • Black beans (13.4 grams of protein)
  • Chickpeas (19 grams of protein)
  • Kidney beans (24 grams of protein)
  • Lima beans (8 grams of protein)
  • Pinto beans (21 grams of protein)

3. Quinoa

There is nothing better than including the low in carbohydrate and high in protein quinoa in your vegan diet plan. A gluten-free source of food is a must-have for people suffering from celiac disease or suffer from gluten intolerance. Whether you like it cooked or consume in the crunchy form of quinoa puffs (best offered by Ojas Vegan) it certainly fulfills the purpose of attaining necessary nutrition. No matter, if you like white, red, black, tri-color quinoa or even wish to consume quinoa flakes, crisps, or flour, everything is healthy for you.

4. Edamame

The immature soybeans called edamame is another versatile plant-based source of protein for a healthy diet pattern. Visibly different from tofu, tempeh, soyabean oil, or natto, edamame is of green color and is available inside the pods. It is best to consume after cooking for a while and add to your favorable vegan dishes, salads, or soups. Consume 100 grams of cooked edamame to get 11 grams of protein along with other essential amino acids.

5. Spinach

A low-calorie and iron-rich source of plant-based sources like spinach have no match among all the vegetables. The green leafy vegetable is certainly a healthy delight for vegan people to consume in the cooked, dip, crushed, or any other form. In terms of nutritional content, 100 grams of spinach contains 2.9 grams of protein that can be matched with other vegan sources.

6. Nuts

Eating nuts is not just healthy but essential to get nutritious fats and a good source of protein. Mostly add in different choices of healthy vegan snacks, nuts further help in making muscles and bones go strong along with nourishment of the skin. Almonds, walnuts, pistachios, cashews, pine nuts, brazil nuts, peanuts, and hazelnuts are all favorable choices for you.

Per 30 grams of nuts include:

  • Almonds (6 grams of protein)
  • Walnuts (15 grams of protein)
  • Cashews (18 grams of protein)
  • Pine nuts (4 grams of protein)
  • Brazil nuts (4 grams of protein)
  • Peanuts (7.74 grams of protein)
  • Hazelnuts (5 grams of protein)

7 Day High Protein Vegan Meal Options

A. Breakfast Options

  • Healthy & Gluten-Free Orange Pistachio Quinoa Salad (8 grams Protein)
  • Balsamic and Herb Quinoa Salad (6 grams Protein)
  • Crispy & Vegan Quinoa Pattie Relish with Quinoa Puffs & Chickpeas (8 grams Protein)
  • Spicy Vegan Burrito (12 grams Protein)
  • Chickpea Avocado Toast (16 grams Protein)
  • Tofu Scrambled with Crushed Green Plantain Tostones (20.5 grams Protein)
  • Easy Vegan Oatmeal, Nuts, & Almond Milk Breakfast Bowl (23 grams Protein)

B. Lunch Options

  • White Bean Salad (14 grams Protein)
  • Vegan Peanut Stir Fry Sauce With Veggies & Rice (31.6 grams Protein)
  • Marinated Sesame Peanut with Tempeh (16.6 grams Protein)
  • Veggie Rich & Quinoa Filled Tempeh Sandwich (21 grams Protein)
  • Lentil Bean Salad (23 grams Protein)
  • Vegan Serbian White Bean Soup (20 grams Protein)
  • Flavourful Pea Pulao with Lemon (16 grams Protein)

C. Evening Snack Options

  • Peanut-Butter Stuffed Dates (5 grams Protein
  • Tasty Mini Vegan Quiches (7 grams Protein)
  • Edible Chickpea Cookie Dough (7 grams Protein)
  • Mango Coconut Chia Pudding (5.6 grams Protein)
  • Avocado Protein Boats (10 grams Protein)
  • Veggie Hummus Pinwheels (7 grams Protein)
  • Black Bean Lime Dip (23 grams Protein)

D. Dinner Options

  • Vegan Protein Burrito with Quinoa Filling (22 grams Protein)
  • Sun-Dried Tomato, Mushroom and Spinach Quiche (12 grams Protein)
  • Vegan Stuffed Peppers (14.4 grams Protein)
  • Pea and Carrot Soba Noodles (17.2 grams Protein)
  • Quinoa Veggie Black Bean Burgers (6.3 grams Protein)
  • White Bean Green Chili Enchiladas (13.1 grams Protein
  • Cheesy Chickpea Broccoli Rice (16.8 grams Protein)

Bottom Line

Stay on a healthy vegan diet and consume an extensive yet distinctive range of protein sources to get optimum energy. Start your vegan journey by referring to a 7-day high protein meal plan. Mix and match ingredients and recipes are per the delectable retreat. Also, Ojas Vegan helps you lay hands on vegan snacks like green plantain tostones and popped quinoa to add to your delicious recipes.