Beginner’s 7-Day High-Protein Plant-Based Meal Plan

Day 1

Breakfast (419 Calories)

Morning Snack (70 Calories)

Lunch (354 Calories)

Afternoon Snack (214 Calories)

• ¼ cup dry roasted, unsalted peanuts

Dinner (503 Calories)

Evening Snack (236 Calories)

• 1 cup Cheerios
• 1 cup soy milk

Daily totals: 1,796 calories, 76 g fat, 83 g protein, 223 g carbohydrates, 49 g fiber, 2250 mg sodium

To make it 1,500 calories: Skip the morning and afternoon snack

To make it 2,000 calories: Add ⅓ avocado to breakfast and 1 medium banana to afternoon snack

Day 2

Breakfast (371 Calories)

Morning Snack (200 Calories)

Lunch (429 Calories)

Afternoon Snack (230 Calories)

Dinner (496 Calories)

Evening Snack (70 Calories)

Daily totals: 1,795 calories, 68 g fat, 95 g protein, 239 g carbohydrates, 72 g fiber, 1746 mg sodium

To make it 1,500 calories: Skip the afternoon and evening snack

To make it 2,000 calories: Add 2 medjool dates to morning snack and 1 cup strawberries to lunch

Day 3

Breakfast (371 Calories)

Morning Snack (214 Calories)

• ¼ cup dry roasted, unsalted peanuts

Lunch (429 calories)

Afternoon Snack (230 Calories)

Dinner (496 Calories)

Evening Snack (70 Calories)

Daily totals: 1,809 calories, 80 g fat, 84 g protein, 230 g carbohydrates, 63 g fiber, 1718 mg sodium

To make it 1,500 calories: Omit morning and evening snack

To make it 2,000 calories: Add 2 medjool dates to morning snack and 1 cup strawberries to lunch

Day 4

Breakfast (371 Calories)

Morning Snack (70 Calories)

Lunch (429 Calories)

Afternoon Snack (214 Calories)

• ¼ cup dry roasted, unsalted peanuts

Dinner (491 Calories)

Evening Snack (236 Calories)

• 1 cup Cheerios
• 1 cup soy milk

Daily totals: 1,811 calories, 82 g fat, 85 g protein, 203 g carbohydrates, 35 g fiber, 1850 mg sodium

To make it 1,500 calories: Skip the morning and evening snack

To make it 2,000 calories: Add 2 medjool dates to afternoon snack and 1 cup strawberries to lunch

Day 5

Breakfast (398 Calories)

Morning Snack (70 Calories)

Lunch (429 calories)

Afternoon Snack (200 Calories)

• 1 cup edamame in pods

Dinner (500 Calories)

Evening Snack (229 Calories)

• 2 pitted medjool dates
• 1 tablespoon peanut butter

Daily totals: 1,826 calories, 75 g fat, 92 g protein, 222 g carbohydrates, 53 g fiber, 1447 mg sodium

To make it 1,500 calories: Omit morning and evening snack

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts to morning snack

Day 6

Breakfast (398 Calories)

Morning Snack (214 Calories)

• ¼ cup dry roasted, unsalted peanuts

Lunch (496 calories)

Afternoon Snack (200 Calories)

Dinner (333 Calories)

Evening Snack (133 Calories)

Daily totals: 1,775 calories, 59 g fat, 83 g protein, 251 g carbohydrates, 56 g fiber, 1627 mg sodium

To make it 1,500 calories: Remove soy milk from breakfast and skip evening snack

To make it 2,000 calories: Add 1 cup Cheerios and 1 cup soy milk to evening snack

Day 7

Breakfast (359 Calories)

Morning Snack (133 Calories)

Lunch (451 calories)

Afternoon Snack (129 Calories)

Dinner (512 Calories)

Evening Snack (236 Calories)

• 1 cup Cheerios
• 1 cup soy milk

Daily totals: 1,820 calories, 78 g fat, 81 g protein, 231 g carbohydrates, 51 g fiber, 1005 mg sodium

To make it 1,500 calories: Omit morning snack and remove avocado from dinner

To make it 2,000 calories: Add 1 tablespoon peanut butter to morning snack and 2 clementines to afternoon snack

Frequently Asked Questions

• Is it alright to mix and match meals if there’s one I don’t enjoy?

  Absolutely! This meal plan is meant to be flexible. Swapping out recipes is fine, just try to keep similar calorie, fiber, protein, and sodium levels.

• Can I eat the same breakfast or lunch daily?

  Sure, you can repeat meals as the calorie ranges are close. But if you’re keeping a close eye on nutrients, you might want to adjust snacks.

• Why isn’t there a modification for 1,200 calories?

  We no longer suggest 1,200-calorie days as it’s generally too low for most people and not sustainable long-term.