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Key Takeaways
- This plan provides ~72 g protein/day and ~1,200 calories, designed for hunger control and nutrient balance.
- Every day includes breakfast, lunch, dinner, and two snacks, with easy meal‑prep suggestions.
- Flexible swaps let you tailor meals to your taste or pantry.
Why This Plan Works
The conventional advice on low‑calorie vegan diets often falls short—missing protein, skipping prep strategy, or feeling boring. After wrestling with this across multiple plans, it’s clear: high‑protein meals plus smart prep equals success. This high‑protein vegan setup keeps you full, boosts satisfaction, and supports weight goals.
Daily Structure & Macros
| Meal | Calories | Protein* |
|---|---|---|
| Breakfast | ~300 | 20 g |
| Snack | ~150 | 5 g |
| Lunch | ~300 | 20 g |
| Snack | ~150 | 5 g |
| Dinner | ~300 | 22 g |
*Based on Eat This Much’s averages of ~72 g protein/day
The 7‑Day Meal Plan
Day 1
Breakfast: Berry protein smoothie (banana, mixed berries, pea protein, oat milk)
Snack: Apple + tbsp almond butter
Lunch: Chickpea salad wrap (chickpeas, avocado, spinach tortilla)
Snack: Carrot sticks + hummus
Dinner: Tofu stir‑fry with broccoli and brown rice
Meal‑prep tip: Make tofu + veggie stir‑fry in bulk for 2 meals.
AI image prompt: “Bright bowl of berry‑smoothie topped with chia seeds and fresh berries.”
Day 2
Breakfast: Oatmeal with hemp seeds, blueberries, and flax
Snack: Handful of mixed nuts (walnuts + almonds)
Lunch: Lentil stew with side spinach salad
Snack: Rice cake + mashed avocado
Dinner: Black‑bean quinoa bowl with salsa
Day 3
Breakfast: Green smoothie (spinach, banana, protein powder, almond milk)
Snack: Trail mix: pumpkin seeds, dried cranberries
Lunch: Vegan taco salad with tofu crumbles, pico, avocado
Snack: Celery + peanut butter
Dinner: Chickpea curry with cauliflower rice
Day 4
Breakfast: Overnight oats with chia, almond milk, raspberries
Snack: Orange + 12 cashews
Lunch: Vegan sushi hand‑rolls (seaweed, cucumber, avocado, rice)
Snack: Edamame pods
Dinner: Sweet potato + black bean stuffed peppers
Day 5
Breakfast: Quinoa porridge with almond butter & banana
Snack: Pear + sunflower seeds
Lunch: Tempeh and veggie stir‑fry (peppers, broccoli over rice)
Snack: Cherry tomatoes + guacamole
Dinner: Vegan chili with beans, bell peppers, tomatoes; side salad
Day 6
Breakfast: Berry smoothie bowl with granola topping
Snack: Apple + hemp seed sprinkle
Lunch: Vegan buddha bowl (tofu, quinoa, kale, beets, tahini)
Snack: Air‑popped popcorn
Dinner: Lentil “meatballs” with spaghetti squash and marinara
Day 7
Breakfast: Oatmeal pancakes made with oats + protein powder, topped with berries
Snack: Mixed berries + coconut yogurt
Lunch: Bean burrito bowl (rice, black beans, corn, salsa, lettuce)
Snack: Bell pepper strips + hummus
Dinner: Vegan shepherd’s pie (lentils, mashed cauliflower)
Flexible Swaps & Tips
- Protein: Swap pea powder for soy or brown‑rice protein interchangeably.
- Carbs: Oats, quinoa, rice—rotate to your liking.
- Fats: Use olive oil, seeds, nuts—adjust portions to hit calorie target.
- Veggies: Rotate seasonal veggies—stick to volume but swap freely.
Prep Strategy (The Pivot Point)
- Batch‑cook staples: grains, beans, lentils—store in fridge for 4–5 days.
- Pre‑portion snacks into grab‑and‑go bags.
- Make double‑batch dinners mid‑week to save time.
Expert Note on Nutrition
While 1,200 calories can drive weight loss, it’s not for everyone. High‑protein intake (~70 g/day) is intentional—to preserve lean mass and regulate appetite, supported by macro tracking. Aim to adjust slightly based on your activity level.
