T5: 5-Day Plan vegan-high-protein-5-day
5-Day Vegan High Protein Plan
15 Total Meals
105 min Prep Time
$45-55 Weekly Budget
125g Avg Protein/Meal
Daily Breakdown
Breakfast
Tofu scramble with veggies and whole wheat toast
Protein 28g
Calories 420
Lunch
Chickpea Curry with Rice
Protein 16g
Calories 445
Dinner
Lentil Bolognese with Whole Wheat Pasta
Protein 25g
Calories 420
Breakfast
Overnight oats with soy milk, hemp seeds, and banana
Protein 22g
Calories 440
Lunch
Tempeh stir-fry with brown rice and broccoli
Protein 32g
Calories 480
Dinner
Chickpea Curry with Rice
Protein 16g
Calories 445
Breakfast
Tofu scramble with veggies and whole wheat toast
Protein 28g
Calories 420
Lunch
Lentil Bolognese with Pasta
Protein 25g
Calories 420
Dinner
Black bean and sweet potato tacos with avocado
Protein 22g
Calories 520
Breakfast
Overnight oats with soy milk, hemp seeds, and banana
Protein 22g
Calories 440
Lunch
Tempeh stir-fry with brown rice and broccoli
Protein 32g
Calories 480
Dinner
Lentil Bolognese with Pasta
Protein 25g
Calories 420
Breakfast
Tofu scramble with avocado and toast
Protein 28g
Calories 450
Lunch
Chickpea Curry with Rice
Protein 16g
Calories 445
Dinner
Flexible: leftovers or eat out (order tofu/tempeh dish)
Protein 25g
Calories 500
Shopping List
MASTER LIST vegan-high-protein-5-day
Extra-firm tofu (2 blocks, 14 oz each)
Tempeh (2 packages, 8 oz each)
Red lentils (1.5 cups dry)
Chickpeas (2 cans)
Black beans (2 cans)
Edamame, frozen shelled (1 lb bag)
Whole wheat pasta (1 lb)
Brown rice (3 cups dry)
Basmati rice (2 cups dry)
Rolled oats (2 cups)
Whole wheat bread
Corn tortillas (8)
Bananas (6)
Avocados (3)
Sweet potatoes (2)
Broccoli (2 heads)
Fresh spinach (1 bag)
Cremini mushrooms (8 oz)
Onions (2)
Carrots (3)
Celery (3 stalks)
Garlic, ginger
Lemons, limes
Fresh cilantro and basil
Bell peppers (2)
Coconut milk (1 can)
Crushed tomatoes (28 oz can)
Diced tomatoes (14 oz can)
Tomato paste
Soy sauce
Peanut butter
Hemp seeds
Nutritional yeast
Soy milk (half gallon)
Curry powder, turmeric, cumin
Italian seasoning
Trail mix / mixed nuts
Vegan protein bars (2)
Hummus (1 container)
Olive oil
Sunday Prep Protocol
1
Cook lentil bolognese
30 minCook lentil bolognese (big batch for 3+ servings)
2
Make chickpea curry
25 minMake chickpea curry
3
Cook brown rice and basmati rice
20 minCook brown rice and basmati rice
4
Cook whole wheat pasta, drain, toss with olive oil
10 minCook whole wheat pasta, drain, toss with olive oil
5
Press and crumble tofu for scrambles
10 minPress and crumble tofu for scrambles (store seasoned, cook fresh daily)
6
Slice and marinate tempeh for stir-fry
5 minSlice and marinate tempeh for stir-fry
7
Make overnight oats
5 minMake overnight oats (2 jars)
8
Portion and package all meals
10 minPortion and package all meals