7-Day High-Protein Plant-Based Meal Plan

Thinking about eating more plant-based but worrying about getting enough protein? Don’t fret. Contrary to popular belief, it’s definitely possible to get plenty of protein without eating meat. In this 7-day meal plan, we pump up the protein while prioritizing plants. Whether you’re a long-time vegetarian or curious about eating more plant-based, this meal plan can work for everyone. Check it out!

Why This Meal Plan Is Great for You

It’s true that meat and fish are great sources of protein, but that doesn’t mean you can’t get enough protein from vegetarian and plant-based sources. In this meal plan, you’ll find a variety of plant-based and vegetarian protein-rich foods, such as beans, lentils, soy, whole grains, nuts, seeds and dairy. Each day provides at least 80 grams of protein, an important macronutrient that helps keep us full and plays a role in keeping our body functioning properly. Unlike meat, many plant-based proteins, such as beans and whole grains, also provide a good dose of fiber. Fiber has many health benefits, from improved heart health, keeping our digestive system functioning, reducing blood sugar levels and can play a role in weight loss and healthy weight management. Each day provides at least 30 grams of fiber, slightly above the recommended Daily Value of 28 grams per day.

We set this meal plan at 1,500 calories per day, plus included modifications for 1,200 and 2,000 calories per day for those with different calorie needs. As with all meal plans, this routine doesn’t need to be followed exactly to reap the benefits of a plant-based diet. Make adjustments as needed, opt for leftovers or make a swap, if needed.

What Are the Health Benefits of a Plant-Based Diet?

A plant-based diet is essentially a diet that focuses on eating more plants. It’s less concretely defined than a vegetarian diet, which omits meat and fish, or a vegan diet, which omits all animal products. The goal of a plant-based diet is to eat a wider variety of plant-based foods. It doesn’t necessarily prohibit meat, but most people following a plant-based diet tend to limit meat intake by eating it only on occasion or in smaller amounts.

Due to its abundance of fruit, vegetables, whole grains and legumes, it’s no surprise that following a plant-based diet can have some impressive health benefits. Research links a plant-based diet with a significantly-reduced risk of developing negative health outcomes. A plant-based diet can work well for most people, though it may be particularly beneficial for those with health conditions like type 2 diabetes, heart disease or obesity.

Plant-Based Foods to Focus On:

• Beans
• Lentils
• Fruits
• Vegetables
• Whole grains
• Nuts
• Seeds
• Soy (tofu, edamame, tempeh)
• Seitan
• Healthy fats (such as avocado oil or olive oil)

How to Meal-Prep Your Week of Meals:

1. Make Maple Granola to have with breakfast throughout the week
2. Prepare Vegetarian Sushi Grain Bowl to have for lunch on days 2 through 4

Day 1

Breakfast (359 calories)

A.M. Snack (181 calories)

• ¾ cup low-fat unsalted cottage cheese
• 1 medium peach

Lunch (369 calories)

P.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame 

Dinner (517 calories)

Daily Totals: 1,524 calories, 69g fat, 84g protein, 153g carbohydrate, 31g fiber, 1,779mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and change dinner to 1 serving Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 2

Breakfast (345 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Maple Granola 
• ½ cup raspberries

A.M. Snack (219 calories)

Lunch (377 calories)

P.M. Snack (95 calories)

Dinner (444 calories)

Daily Totals: 1,479 calories, 60g fat, 86g protein, 177g carbohydrate, 33g fiber, 1,264mg sodium

Make it 1,200 calories: Omit raspberries at breakfast, change A.M. snack to ¼ cup blueberries and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup dry-roasted unsalted almonds with 1 cup low-fat plain kefir as an evening snack. 

Day 3

Breakfast (345 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Maple Granola 
• ½ cup raspberries

A.M. Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Lunch (377 calories)

P.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame 

Dinner (502 calories)

Daily Totals: 1,491 calories, 74g fat, 83g protein, 149g carbohydrate, 35g fiber, 1,429mg sodium

Make it 1,200 calories: Omit Maple Granola at breakfast and change A.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 4

Breakfast (359 calories)

A.M. Snack (181 calories)

• ¾ cup low-fat unsalted cottage cheese
• 1 medium peach

Lunch (377 calories)

P.M. Snack (42 calories)

Dinner (517 calories)

Meal-Prep Tip: reserve three servings Caprese Casserole to have for lunch on days 5 – 7

Daily Totals: 1,475 calories, 63g fat, 82g protein, 173g carbohydrate, 30g fiber, 932mg sodium

Make it 1,200 calories: Omit cottage cheese at A.M. snack and omit Cabbage Caesar Salad at dinner.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 5

Breakfast (345 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Maple Granola 
• ½ cup raspberries

A.M. Snack (219 calories)

Lunch (345 calories)

P.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame 

Dinner (491 calories)

Daily Totals: 1,498 calories, 51g fat, 89g protein, 181g carbohydrate, 42g fiber, 1,657mg sodium

Make it 1,200 calories: Omit Maple Granola at breakfast and change A.M. snack to 1 medium peach.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 6

Breakfast (345 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 serving Maple Granola 
• ½ cup raspberries

A.M. Snack (219 calories)

Lunch (345 calories)

P.M. Snack (129 calories)

• ¼ cup dry-roasted salted edamame 
• 1 plum

Dinner (464 calories)

Daily Totals: 1,501 calories, 64g fat, 85g protein, 157g carbohydrate, 34g fiber, 1,513mg sodium

Make it 1,200 calories: Change A.M. snack to ⅓ cup blueberries and omit edamame at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to breakfast and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 7

Breakfast (395 calories)

A.M. Snack (219 calories)

Lunch (345 calories)

P.M. Snack (98 calories)

• ¼ cup dry-roasted salted edamame 

Dinner (426 calories)

Daily Totals: 1,483 calories, 69g fat, 81g protein, 143g carbohydrate, 37g fiber, 1,976mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit Cabbage Slaw at dinner.