Protein-packed meaty meal plan

Here’s A Vegan Meal Plan that’s Packed with Protein

Protein-packed meaty meal plan

Word Count:6843

Time to Read: 38 minutes

Are you looking for a high protein vegan meal plan that you can build muscle on?

It’s a common misconception about veganism that if you want to be an athlete, you have to eat meat to get enough protein.

Just ask Carl Lewis, 10-time Olympic medalist and 10-time World Championship medalist who says that the first year he ate a vegan diet was his best year of track competition. Or you could ask former Heavyweight Boxing Champion of the world, Mike Tyson. That’s right, he’s a vegan too.

So what’s the secret of these muscle-bound vegan athletes? Is their entire life one big gym or do they eat a pound of tofu every day?

The truth is, there are lots of sources of protein that you can integrate into your vegan diet and you don’t have to sacrifice taste or variety to do it.

Today, we’ll present you with a high protein vegan meal plan, with the building blocks to create your own vegan meal plan every week.

How the Body Uses Protein

When you workout or perform strenuous activities, your muscle fibers are actually being torn and damaged by the intense strain. Your body uses the protein you eat throughout the day to repair and replace damaged muscle fibers by fusing them together to form new muscle protein strands.

Your body then uses “satellite cells” to add more nuclei to the muscle cells which directly causes the cells to grow. It doesn’t matter if your protein comes from a cow or a chickpea, your body just recognizes it as protein.

How Much Protein Do I Need?

Excercise increases the body’s protein requirements.

In 2017 there was a huge meta-analysis on the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.

The conclusion was this:

With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.

However, some individuals seem to do better with higher levels of protein. This was mentioned by the authors of the study:

…it may be prudent to recommend ~2.2 g protein/kg/d for those seeking to maximise resistance training-induced gains in FFM.

So… it looks in order to maximise performance on a plant-based diet theoptimal amount of protein to consume is between 1.6 – 2.2 grams of protein perkg of bodyweight.

Considering the fact that vegan protein sources are less bioavailable andcontain less BCAAs than meat sources, it seems prudent to aim for the top end ofthis range.

the above, here is an example of how to calculate protein requirementsfor an 80kg vegan:

80kg * 2.2g = 176g protein per day.

Vegan Protein Sources

If you want to be able to create your own high-protein vegan meal plan, then you need to know just which ingredients your protein will be coming from.

  • Lentils – 9 grams per half cup
  • Tofu – 10 grams of protein per cup
  • Black Beans – 8 grams per half cup
  • Quinoa – 8 grams per cup
  • Amaranth – 7 grams per cup
  • Soy Milk – 8 grams per cup
  • Green Peas – 8 grams per cup
  • Peanut Butter – 8 grams per 2 tablespoons
  • Chickpeas (or hummus) – 8 grams per half cup
  • Almonds – 7 grams per cup
  • Black Eyed Peas – 8 grams per half cup
  • Edamame – 8.5 grams per half cup
  • Tempeh – 12 grams per cup
  • Hemp Seeds – 13 grams in 3 tablespoons

This is by no means an exhaustive list of vegan protein sources, but you can clearly see how easy it is to get to your maximum daily protein on a vegan diet.

And of course, there is always protein powder. Plenty of meat eaters who hit thegym also supplement.

Vegan Protein Supplements

Although it is totally possible to get enough protein from whole food plantbased sources in your diet, adding in a clean protein powder supplement makes itmuch easier to hit your macros.

We usually use Sunwarrior WarriorBlend in our recipes

Other good brands are:

  • Vega
  • Garden of Life
  • Plantfusion

How to Design a Meal Plan

If you want to succeed at following a meal plan, then it has to fit around your lifestyle.

There are lots of different ways to organise your meal plan depending on how youwant to spend your time.

For our examples today we are going with 4 meals per day. Breakfast, lunch,snack and dinner.

Lunch is always leftovers from the previous dinner. This is because most peoplewill need to go to work during the day, and don’t have time for cooking.

Snacks are prepared at the beginning of the week and frozen for the same reason.

So in the end you just need 10 minutes in the morning to make breakfast, andanother 20-30 minutes in the evening to cook dinner.

If you would a different meal plan configuration that’s no problem. meal planning algorithm is totally customizable. You can eat many timesa day, follow any intermittent fasting schedule you can think of,eat most of you calories in the morning or evening, avoid gluten, soy or anyother ingredient, and much more.

You can try out our vegan meal planner here for just $4.

High Protein Vegan Meal Plan for Men

  • Height: 184cm
  • Weight: 80kg
  • Activity level: Moderate (Desk job but 4 days gym, 2 days cardio per week)
  • Age: 36
  • Goal: Body recomposition (lose fat while maintaining size and strength)

the above stats, the algorithm calculates a base metabolicrate of 2840 calories. The base metabolic rate is the amount of caloriesrequired to maintain weight.

We will pick 2 priority workout days per week. These are the days that we willtrain the muscle groups that we need to improve the most. On those days we will eat more calories.

On the two other workout days, we will consume our base metabolic rate.

Finally, on the three “off days” we will eat less calories.

Meal Prep

Today you can make the following snacks for later in the week:

Rest day

Calories: 2547 Protein: 165g Carbs: 307g

Fat: 103g

Total cooking time: 90 minutes


Primary workout day

Today is a primary workout day, so we boost carbs to overeat and fuel musclegrowth and recovery.

Calories: 3484 Protein: 196g Carbs: 449g

Fat: 127g

Total cooking time: 40 minutes


Cardio Day

Calories: 3619 Protein: 151g Carbs: 356g

Fat: 83g

Total cooking time: 35 minutes


Seconday Workout Day

Calories: 2988 Protein: 203g Carbs: 397g

Fat: 89g

Total cooking time: 20 minutes


Cardio Day

Calories: 2561 Protein: 147g Carbs: 299g

Fat: 107g

Total cooking time: 25 minutes


Secondary Workout Day

Calories: 2871 Protein: 165g Carbs: 341g

Fat: 116g

Total cooking time: 35 minutes


Primary Workout Day

Calories: 3350 Protein: 169g Carbs: 377g

Fat: 156g

Total cooking time: 75 minutes

Below is a screenshot of the shopping list inside the app.

The numbers next to each ingredient are the days when they are required.

In the app it’s possible to click the dropdown arrows to see what meals each ingredient isrequired in, how much, what day and all the possible substitute ingredients incase you can’t find it.

It might seem there is a LOT of stuff to buy. This is true, but only on thefirst week. Most of the ingredients last for a long time and only need to bereplaced occassionally.

Generally you’ll do all of your weekly shopping in the fresh produce isle of thesupermarket.


And here’s how this meal plan looks inside of

Get your own custom meal plan here, for just $4.

High Protein Vegan Meal Plan for Women

  • Height: 160cm
  • Weight: 65kg
  • Activity level: Moderate (Desk job but 4 days gym, 2 days cardio per week)
  • Age: 28
  • Goal: Lose weight

the above stats, the algorithm calculates a base metabolicrate of 2158 calories. The base metabolic rate is the amount of caloriesrequired to maintain weight.

In order to lose weight we will need to under-eat by around 10%. Vegan.iocalculates this calorie target to be 1943.

However, we are going to cycle carbs to try stop the body adjusting to our lowercalorie intake.

We will pick 2 priority workout days per week. These are the days that we willtrain the hardest. On those days we will eat our maintenance calorierequirement, with more carbs.

On the two other workout days, we will consume less carbs, eating closer to ourweight loss target.

Finally, on the three “off days” we will eat far less carbs and total calories,aiming for closer to a 20% calorie deficit.

The Hard Way

We have a page full of high protein vegan recipes. You can filter by breakfast, smoothies, dinner and more.

Pick out recipes for breakfast, snack and dinner every day, and adjust theserving size so that you will get enough calories and protein.

Make a note of all the ingredients and add them together into a shopping list.

If you are cooking for more than one person then just add your proteinrequirements together before calculating the recipe servings.

The Easy Way

Let do all the hard work for you.

When you signup you will need tell us your date of birth, activity level,gender, height, weight, etc. We will use that to calculate your carb, fat andprotein requirements.

If you have multiple people following the meal plan you can add their detailstoo.

You will also be required to complete a short questionaire to let us know if youhave any allergies, what kitchen equipment you have, how much time you have forcooking, etc.

Our algorithm will use all of this data to create the perfect meal plan for yourneeds, along with nutritional breakdowns and an interactive shopping list.

We’ll be launching integrations with Instacart and Amazon Fresh soon, to deliveringredients directly to your door.

Signup for our meal planner here

Here’s a sample vegan meal plan and grocery list

People who have never attempted to try a vegan diet will always be quick to tell you that you can’t get enough protein to be healthy as a vegan. The truth is, you can get plenty of protein, and you can do it without the harmful saturated fats, toxins, and calories that you get from red meat sources.

If you want to pack on the muscles and strength, don’t give up your vegan diet for the protein of chicken and beef. With nuts, beans, greens, and seeds you can get more protein than you could possibly need without weighing your body down with trans fats and toxins.

Don’t wait another day to start on your path to the body you want. Try our high protein vegan meal plan and start flexing those muscles!


12 Plant Based Recipes Perfect for Dinner – A Couple Cooks

Protein-packed meaty meal plan

Did you know that what you eat may prevent or reverse disease? Here are 10 of our favorite plant based diet recipes (WFPB) to eat more vegetables at dinnertime.

Did you know the way you eat could save your life? Or at least make it way better. Research is showing that eating fresh food and a mostly whole food plant based diet (WFPB) can be life changing.

A hospital in Pennsylvania has even started fresh food by prescription to treat and prevent disease. This is the exact why behind this website.

Because we believe eating fresh food and plant based recipes can save lives. 

The reason Alex and I created this website is that we think cooking and eating lots of plant based meals can prevent and even reverse disease. But we’re not doctors or nutritionists: we’re recipe developers. That means that on A Couple Cooks, we’ve got lots of recipes using the foods doctors and nutritionist say are good for you.

How to make plant based recipes filling

Here is a list of our 10 favorite filling plant based recipes that are perfect for dinner. Plant based meals here means vegan: no meat or dairy.

A misconception we hear is that plant based meals are just a pile of carrot and celery sticks and not filling.

Au contraire: vegan main dishes need to be packed with plant-based protein! That means focusing on recipes with the following:

For more, see Guide to Plant Based Protein. Here are our favorites that are both filling and delicious. Let us know if you make them, and feel free to share with friends and family who are looking to eat more veg.

Want plant based recipes as part of a meal plan? Try our 28-Day Vegan Meal Plan or Plant Based Diet Meal Plan.

Looking for more plant based recipes?

If you’re craving even more plant based recipes, here are more of our faves:

PrintPrint Recipe Pin Recipe

Everybody loves this cauliflower curry recipe! This easy whole food plant based recipe (WFPB) is warm-spiced, nutrient packed, and ready in just over 30 minutes.


  • 1 yellow onion
  • 1 pound sweet potato (4 cups chopped)
  • 1 head cauliflower (5 cups chopped)
  • 2 tablespoons olive oil
  • 1 teaspoon kosher salt, divided
  • 2 tablespoons curry powder*
  • 1 tablespoon garam masala
  • 1 teaspoon cumin
  • ¼ teaspoon cayenne
  • 28-ounce can diced tomatoes, San Marzano if possible
  • 15-ounce can full-fat coconut milk*
  • 15-ounce can chickpeas
  • 4 cups spinach leaves
  • Cilantro, for garnish
  • Brown or white rice, for serving
  1. Make the rice according to How to Cook White Rice, How to Cook Brown Rice, or Instant Pot Rice.
  2. Dice the onion. Chop the sweet potato into bite-sized chunks (do not peel). Chop the cauliflower into florets.
  3. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add onion and saute 2 minutes, then add the sweet potato and saute 3 minutes. Add cauliflower and ½ teaspoon kosher salt and saute another 5 minutes. Stir in 2 tablespoons curry powder, 1 tablespoon garam masala, 1 teaspoon cumin, and ¼ teaspoon cayenne. Add the Muir Glen tomatoes and coconut milk. Bring to a boil, then cover, reduce heat and simmer for about 10 minutes until the cauliflower and sweet potato are tender.
  4. Drain and rinse the chickpeas. When the vegetables are tender, add the chickpeas and 4 cups spinach and stir for 2 minutes until the spinach is wilted. Add another ½ teaspoon kosher salt to taste, adding additional salt if necessary.
  5. Garnish with chopped cilantro, and serve with brown rice.

*Using a high-quality curry powder is key to a complex taste in this curry. Using a full-fat coconut milk is also recommended versus light coconut milk, as it imparts a satisfying richness.

  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Indian Inspired

Keywords: Plant Based Recipes, WFPB

CollectionsDinnerEntertainingMeal PlanningPlant-BasedRecipesRoundupVegan


Low-Protein Recipes

Protein-packed meaty meal plan

If you recently learned that you have kidney disease, your doctor may have told you to start following a low-protein diet. You may be wondering how you will be able to adjust this new diet to your usual cooking or meal planning habits. Here are some tips.

Why is a low protein diet necessary?

Protein is needed for growth, upkeep and repair of all parts of your body. Protein comes from the food you eat. When your body digests it, a waste product called urea is produced.

If the kidneys are not working well, urea can build up in the bloodstream and may cause loss of appetite and fatigue.

Eating a low-protein diet will reduce the workload on the kidneys so that the remaining healthy part of the kidney does not have to work so hard. There are two main sources of protein:

  • Animal products (fish, poultry, eggs, meat and dairy products) are considered “high quality protein.” You may need to limit dairy products because they are high in phosphorus; they may cause your blood phosphorus level to be too high.
  • Vegetable products (breads, cereals, rice, pasta, dried beans) are considered “low quality protein.”

You will need some of each type of protein each day.

How can I stretch the protein I eat?

You can “extend” protein in recipes so that a small amount seems more satisfying.


  • Use thinly sliced meats – it looks more.
  • Fill out sandwiches with lettuce, alfalfa sprouts, cucumber, chopped celery, apple, parsley or water chestnuts.


  • Use lower protein foods such as milk substitutes for cream soups, or rice or pasta to make soups more filling without using too much protein.

Main Dishes

  • Think of vegetables and grains as the “main dish” and meat as the “side dish” or complement to your meal.
  • Try kebabs, using small pieces of meat and more vegetables.
  • Make fried rice with vegetables and less meat or shrimp.
  • Toss together a chef's salad using crisp vegetables and small strips of meat and egg.
  • When making casseroles, decrease the amount of meat; increase the starch, pasta or rice and use low sodium soups when the recipe calls for soup.
  • Add low-protein pastas and breads to keep protein within limits.
  • Use stronger-tasting cheeses such as sharp cheddar, parmesan or romano – you'll need much less to get the same amount of flavor.

Calorie Boosters

When you lower the amount of protein in your diet, you may also find the calories are lower. It is especially important to get enough calories to maintain a healthy weight at this time. In order to make up those extra calories, try some of these suggestions:

  • Increase heart-healthy fats: polyunsaturated vegetable oils (made with corn, cottonseed, safflower, soybean or sunflower oils), olive oil, mayonnaise-type salad dressings.
  • Use candy and sweeteners: hard candy, gum drops, jelly beans, marshmallows, honey, jam and jelly, and sugar (if you are diabetic, consult your dietitian).
  • Use canned or frozen fruits in heavy syrup.

Modifying Recipes to Lower Protein

Here are some examples of how you can take a typical recipe and modify it to lower the protein content:

Festive Turkey Salad
(Original Recipe)(Modified Recipe)
3 cups chopped cooked turkey breast without skin 1/4 cup diced celery 1 cup raw red delicious apples with skin 1/4 cup coarsely chopped pecans3 tbs. low calorie mayonnaise(Cranberry French Dressing) 1/4 cup jellied cranberry sauce 1/8 tsp. salt 1/8 tsp. paprika 1/8 tsp. dry mustard 1/8 tsp. pepper 1 tbs. vinegar2 tbs. vegetable oilYield: 4 one-cup servings with 2 tbs. dressing on each serving  1 1/2 cups chopped cooked turkey breast without skin 1 cup diced celery 3 cups raw red delicious apples with skin 1/4 cup coarsely chopped pecans3 tbs. regular mayonnaise(Cranberry French Dressing) 1/2 cup jellied cranberry sauce 1/8 tsp. paprika 1/8 tsp. dry mustard 1/8 tsp. pepper 1 tbs. vinegar2 tbs. vegetable oilYield: 6 one-cup servings with 2 tbs. dressing on each serving
Combine first five ingredients in large bowl. Stir well. Cover and chill thoroughly. Serve with Cranberry French Dressing. Dressing: Combine first four dressing ingredients in small bowl, stirring with a wire wisk until smooth. Gradually add vinegar to cranberry mixture, alternately with oil, beginning and ending with vinegar. Stir well with each addition.
Original RecipeModified Recipe
High Calorie1Fats2
Protein43 grams
Protein9 grams

Adapted from a recipe developed by the Modification of Diet in Renal Disease (MDRD) Study – University of Iowa Center.

Chicken Pasta Casserole
(Original Recipe)(Modified Recipe)
1 12-oz package egg noodles 1-1/2 lb ground chicken or beef 1 tsp. onion salt 1 tsp. garlic salt Accent to taste 1 tsp. black pepper 1 6-oz can tomato paste 1 4-oz can mushroom stems and pieces (drained) 1 8-oz container sour cream 1/4 cup cottage cheese1/2 lb grated cheddar cheese  1 12-oz pkg. regular or low-protein noodles 1/2 lb ground chicken or beef 1 cup diced celery 1 tsp. onion powder 1 tsp. garlic powder 1 tsp. black pepper 1 6-oz can tomato paste 1 4-oz can mushroom stems and pieces (drained and rinsed) 4 oz sour cream 3 tbs. cottage cheese1/4 lb grated sharp cheddar cheese
Yields: 8 servings (cut 9″ x 13″ pan 4″ x 2″)  
Prepare noodles according to package directions. Drain in colander, rinse with cold water and set aside. Brown chicken (and sauté celery until tender in modified recipe). Add seasonings, tomato paste, one tomato-paste can of water and mushrooms. Place noodles in large bowl; mix in sour cream and cottage cheese. Line bottom of 9″ x 13″ baking dish with noodle mixture. Top with ground chicken mixture. Sprinkle cheddar cheese on top. Bake at 350, until cheese melts and casserole is heated through.
Original RecipeModified – Reg. PastaModified – Low Protein Pasta
Protein33 grams19 grams15 grams
(* High Calorie – 2)

If you would more information, please contact us.

© 2015 National Kidney Foundation. All rights reserved. This material does not constitute medical advice. It is intended for informational purposes only. Please consult a physician for specific treatment recommendations.


50+ Healthy Meat Recipes- Healthy High Protein Meals—

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7-Day Meal Plan: High-Protein Dinners

Protein-packed meaty meal plan

Kiss late night snacking goodbye with this week's deliciously-satisfying high-protein dinner plan. Protein digests slowly, which helps you to feel fuller for longer after a meal.

The recipes in this plan include healthy protein sources, such as chicken, lean beef, seafood, tofu, beans and lentils, and deliver at least 16 grams of protein per serving. On a daily basis, women need about 46 grams of protein, whereas men need closer to 56 grams.

These protein-rich recipes combined with fiber-rich whole grains and plenty of vegetables, will have you feeling satisfied all evening long.

Day 1: Slow-Cooker Braised Beef with Carrots & Turnips

35 grams protein per serving

Slow-Cooker Braised Beef with Carrots & Turnips: The spice blend in this healthy beef stew recipe infuses flavor into the chuck steak as it cooks in the slow cooker to create a mouthwateringly tender dinner main.

High in protein and low in fat, the chuck steak delivers a hefty amount of protein in this filling dinner without delivering as much saturated fat as you'd get from other cuts of meat.

Serve the steak and vegetables over creamy polenta or buttered whole-wheat egg noodles to round out the meal.

Day 2: Easy Vegetarian Chili

16 grams protein per serving

Easy Vegetarian Chili: Canned tomatoes and protein-rich beans make this quick vegetarian chili recipe ready to go in just 30 minutes. Serve over brown rice or with tortilla chips for added crunch, and add extra toppings as you see fit-sliced scallions, chopped fresh cilantro, diced avocado and sliced jalapeños are all tasty choices.

Day 3: Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

32 grams protein per serving

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing: Curly kale forms the base, and a multitude of chopped veggies get added, such as broccoli, cabbage and carrots, to create a superfood salad packed with nutrients. Top this salad with protein-rich salmon and a drizzle of creamy yogurt dressing to bring it all together.

Day 4: Sheet-Pan Chicken & Vegetables with Romesco Sauce

33 grams protein per serving

Sheet-Pan Chicken & Vegetables with Romesco Sauce: Made with roasted peppers, nuts, garlic and olive oil, the Mediterranean romesco sauce in this recipe is a delicious accompaniment to just about everything.

Here we use the creamy sauce to add flavor to easy sheet-pan roasted chicken and vegetables. Delivering 33 grams of protein per serving, this healthy dinner will keep you feeling satisfied all evening long.

Day 5: Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

16 grams protein per serving

Cilantro Bean Burgers with Creamy Avocado-Lime Slaw: This healthy black-bean burger delivers plant-powered protein plus fiber-a satisfying combination that is sure to satisfy. Topped with the creamy avocado-lime slaw, these vegetarian bean burgers will quickly become a favorite in the dinner line-up.

Day 6: Shrimp Pad Thai Salad

34 grams protein per serving

Shrimp Pad Thai Salad: Shrimp is a great option for a fast cooking protein in this healthy take on traditional pad thai. We swapped in sliced cabbage in place of rice noodles, mixed up a tasty dressing, added fresh mint and peanuts as garnishes and finally topped it all of with the shrimp to create this healthy dinner salad.

Day 7: Pork Paprikash with Cauliflower Rice

31 grams protein per serving

Pork Paprikash with Cauliflower Rice: In this simple 30-minute dinner recipe, lean pork tenderloin cooks with a flavorful mixture of onions, paprika and diced tomatoes creating a delicious dish that's ready in no time. Served over riced cauliflower, you get an extra serving of veggies by skipping the rice.

Watch How to Make High-Protein Chopped Superfood Salad

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