High protein vegan plan, all plants.
Tofu, tempeh, seitan, soy milk, lentils and pea protein make the numbers work without any animal food. This week runs about 1,950 to 2,300 calories a day with 100 to 145 grams of protein. Alma can fit it to your goal.
Built from ISSN and NIH Office of Dietary Supplements advice.
The rules
Three habits do most of the work
Soy foods carry the load
Tofu, tempeh, edamame and soy milk are the densest plant proteins.
Eat enough food
Plant meals are bulky. Four meals a day, plus healthy fats, helps you get there.
Cover B12 and iron
B12 needs fortified foods or a supplement. Iron needs vitamin C.
Sample week
Seven days of vegan meals
About 1,950 to 2,300 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastSoy yogurt with granola and blueberries1½ cups plain unsweetened soy yogurt, ½ cup vegan granola, 1 cup blueberries, 1 tbsp hemp seeds
LunchTempeh BLT with avocado4 oz tempeh, 2 slices sourdough, ½ avocado, lettuce, tomato, 1 tbsp vegan mayonnaise
SnackRoasted edamame1 cup shelled edamame with chili and lime
DinnerSeitan and vegetable stir-fry5 oz seitan, 2 cups broccoli and peppers, 1½ cups cooked white rice, 1 tbsp sesame oil
About 2,120 kcal116 g protein236 g carbs
Day 2Tuesday
- BreakfastTofu scramble with toast6 oz firm tofu scrambled with turmeric, spinach and tomato, 2 slices sourdough, 1 tsp olive oil
- LunchLentil and roasted vegetable bowl⅔ cup cooked lentils, ¾ cup cooked quinoa, roasted carrots and zucchini, 4 tsp tahini
- SnackPeanut butter protein shake1¼ cups soy milk, 1 scoop pea protein, 1 tbsp peanut butter, ½ banana
- DinnerBlack bean and sweet potato tacos1 cup black beans, 1 medium sweet potato, 3 corn tortillas, cabbage, ¼ avocado, 2 tbsp unsweetened soy yogurt
About 1,970 kcal119 g protein246 g carbs
Day 3Wednesday
- BreakfastProtein oats with hemp and raspberries½ cup dry oats cooked in 1 cup soy milk, 1 scoop pea protein, 1 tbsp hemp seeds, ½ cup raspberries
- LunchChickpea and spinach curry1 cup chickpeas in tomato and coconut curry sauce, 1½ cups cooked basmati rice, 1 tsp oil
- SnackHummus with pita and cucumber⅓ cup hummus, 1 whole-wheat pita, cucumber sticks
- DinnerTofu and broccoli peanut noodles6 oz firm tofu, 1½ cups cooked noodles, 2 cups broccoli, 2 tbsp peanut sauce
About 2,270 kcal132 g protein279 g carbs
Day 4Thursday
- BreakfastPeanut butter banana toast2 slices sourdough, 2 tbsp peanut butter, 1 banana, 1 tbsp hemp seeds
- LunchFalafel and tabbouleh plate3 baked falafel, ¾ cup cooked bulgur with parsley and tomato, 3 tbsp hummus, 1 whole-wheat pita, cucumber
- SnackSoy milk and almonds1¼ cups soy milk, 1 oz almonds, 1 scoop pea protein
- DinnerLentil and mushroom shepherd's pie1 cup cooked lentils with mushrooms, mashed potato with olive oil, 2 cups broccoli
About 2,140 kcal105 g protein264 g carbs
Day 5Friday
- BreakfastTofu and vegetable breakfast burrito5 oz firm tofu, 1 large whole-wheat tortilla, ½ cup black beans, salsa, 1 tsp oil
- LunchSeitan banh mi with avocado4 oz seitan, 1 large whole-wheat roll, ½ avocado, pickled carrots, cucumber, 1 tbsp vegan mayonnaise
- SnackEdamame and soy milk1 cup shelled edamame, 1 cup soy milk
- DinnerTempeh with rice and greens5 oz tempeh, 1½ cups cooked brown rice, 2 cups kale, 1 tbsp olive oil, soy sauce
About 2,260 kcal143 g protein214 g carbs
Day 6Saturday
- BreakfastVegan French toast3 slices sourdough dipped in soy milk and ground flax, 1 cup plain unsweetened soy yogurt, 1 cup strawberries, 1 tbsp maple syrup
- LunchWhite bean and tomato salad with bread1 cup white beans, cherry tomatoes, red onion, 1 tbsp olive oil, 1 slice sourdough
- SnackBanana pea protein smoothie1¼ cups soy milk, 1 scoop pea protein, 1 banana, 1 tbsp hemp seeds
- DinnerTofu and chickpea traybake6 oz firm tofu, ¾ cup chickpeas, roasted cauliflower and peppers, ¾ cup cooked couscous, 2 tsp olive oil
About 2,280 kcal130 g protein279 g carbs
Day 7Sunday
- BreakfastRice and beans with avocado1 cup black beans, 1 cup cooked white rice, 1 corn tortilla, ½ avocado, salsa
- LunchTofu udon soup with bok choy5 oz firm tofu, 1½ cups cooked udon noodles in soy and ginger broth, bok choy, corn, 1 tsp sesame oil
- SnackDairy-free dark chocolate and almonds1 oz dairy-free dark chocolate, 1 oz almonds
- DinnerLentil bolognese with nutritional yeast1 cup cooked lentils in tomato sauce, 1½ cups cooked whole-wheat pasta, 2 tbsp nutritional yeast, 1 tbsp olive oil
About 2,220 kcal103 g protein280 g carbs
Shopping list
What to buy
Most days
Now and then
Choose plant milks and yogurts fortified with calcium and B12. Raise fiber slowly and drink water, since beans add a lot.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How do vegans get 100 grams of protein a day?
Soy foods do the heavy lifting. Three ounces of firm tofu is about 15 grams of protein, a 3.5 ounce serving of tempeh about 20, and a cup of soy milk about 7. Add lentils, chickpeas, seitan and pea protein and 100 grams is manageable across four meals.
How many calories is this meal plan?
About 1,950 to 2,300 calories a day, with 100 to 145 grams of protein, 215 to 280 grams of carbs and 35 to 65 grams of fiber. Raise fiber slowly and drink water. Scale portions to your appetite and training.
Do vegans need a vitamin B12 supplement?
Vitamin B12 occurs naturally almost only in animal foods. The NIH Office of Dietary Supplements lists fortified cereals and fortified nutritional yeast as sources, and notes that vegetarians and vegans are at higher risk of low B12. Ask your clinician whether you need a supplement.
What are high protein vegan breakfasts?
Tofu scramble and protein oats reach about 35 to 40 grams of protein here. Soy yogurt bowls and peanut butter toast land closer to 20, so pair them with a protein snack.
Can I build muscle on a vegan diet?
Yes. For people who exercise, the ISSN position stand gives 1.4 to 2.0 grams of protein per kilogram of body weight a day. Soy, seitan, lentils and pea protein make that reachable.
How do I get enough iron and calcium on a vegan plan?
Beans, lentils, tofu and tahini are the main plant sources of iron, and the NIH Office of Dietary Supplements says vegetarians need about 1.8 times as much as meat eaters. Vitamin C from peppers, tomatoes or citrus helps absorption. Calcium-set tofu and fortified plant milks bring calcium.
How does Alma help with a vegan plan?
Log a meal by photo, voice or text in about 10 seconds. Alma shows protein for the day and gives every meal an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which rewards beans, whole grains and vegetables.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- NIH Office of Dietary Supplements: Vitamin B12 fact sheet
- NIH Office of Dietary Supplements: Iron fact sheet
- NIH Office of Dietary Supplements: Calcium fact sheet
- Harvard T.H. Chan School of Public Health: Protein
- Jäger R, et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr, 2017
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.