You ever feel like eating plant-based means playing hide and seek with protein? Yeah, I’ve been there.
But here’s the good news – you don’t need protein powders or a personal tofu dealer to hit your goals.
This 7- day meal plan is built using real food – stuff you can meal prep, freeze, and actually look forward to eating.
No chalky shakes, no sad salads.
How to use the meal plan
- Find the recipe list below
- Check out the meal plan after that
- In the next section, you will find compact version of each recipe
- In case you want to see the full recipe, link is provided below every recipe.
- You’ll find much in the full recipe like tweaks and swaps, storage tips, etc.
Recipe List
| 1| Multi-Seed Bread |
| 2| Chickpea Pancakes with Blueberry Chia Jam |
| 3| Spinach Waffles with Avocado |
| 4| Chocolate Sweet Potato Smoothie |
| 5| Chickpea Potato Soup |
| 6| Chickpea Salad with Tahini Dressing |
| 7| Quinoa Bowl with Tahini Dressing |
| 8| Chili Garlic Noodles |
| 9| Ground Seitan Peas Bolognese |
| 10| Quinoa Stuffed Peppers |
| 11| Creamy Cashew Tomato Pasta |
| 12| Coconut Lentil Curry |
| 13| Easy Tahini Dressing |
| 14| Crispy Carrot Cakes Bites |
| 15| Blueberry Chia Seed Jam |
Meal Plan
This plan hits around 80–100g of protein a day using my own recipes, plus a few smart add-ins like hemp seeds, tahini, and multi-seed bread. Let’s get into it.
Each day includes breakfast, lunch, dinner, and snack or dessert — all using your original 15 recipes!
Day 1 – ~90g Protein, ~2,039 kcal
- Breakfast: Chickpea Pancakes with Blueberry Chia Jam (10g)
- Snack: Chocolate Sweet Potato Smoothie + 2 tbsp hemp seeds (10g total)
- Lunch: Chickpea Salad with Tahini Dressing (11g)
- Snack: Crispy Carrot Cake Bites + 1 tbsp peanut butter (8g total)
- Dinner: Ground Seitan Peas Bolognese (35g)
- Add-On: Multi-Seed Bread + Easy Tahini Dressing (10g)
Day 2 – ~85g Protein, ~2,008 kcal
- Breakfast: Spinach Waffles with Avocado (12g)
- Snack: Chocolate Smoothie + 1 tbsp peanut butter (8g total)
- Lunch: Quinoa Bowl with Tahini Dressing (14g)
- Snack: Multi-Seed Bread + 1 tbsp tahini (9g)
- Dinner: Coconut Lentil Curry + 3/4 cup quinoa (30g total)
- Dessert: Crispy Carrot Cake Bites (3g)
Day 3 – ~92g Protein, ~2,104 kcal
- Breakfast: Chickpea Pancakes + 1 tbsp hemp seeds (12g)
- Snack: Cashew Tomato Pasta (14g)
- Lunch: Chickpea Potato Soup + Multi-Seed Bread (20g total)
- Snack: Blueberry Chia Jam + Multi-Seed Bread + peanut butter (10g total)
- Dinner: Ground Seitan Bolognese + salad w/ tahini (30g total)
- Optional bite: Crispy Carrot Cake Bite (3g)
Day 4 – ~87g Protein, ~2,100 kcal
- Breakfast: Smoothie + 2 tbsp hemp seeds (10g total)
- Snack: Multi-Seed Bread + tahini (10g)
- Lunch: Quinoa Stuffed Peppers (11g)
- Snack: Chickpea Salad (11g)
- Dinner: Chili Garlic Noodles + steamed edamame (25g total)
- Evening snack: Cashew Tomato Pasta (half portion – 14g)
Day 5 – ~91g Protein, ~2,311 kcal
- Breakfast: Spinach Waffles (12g)
- Snack: Sweet Potato Smoothie + 1 tbsp almond butter (8g total)
- Lunch: Quinoa Bowl with Tahini (14g)
- Snack: Multi-Seed Bread + 1 tbsp hemp seeds (9g)
- Dinner: Ground Seitan Bolognese (35g)
- Dessert: Carrot Cake Bite + nut butter (3g)
Day 6 – ~89g Protein, ~2,017 kcal
- Breakfast: Chickpea Pancakes (10g)
- Snack: Multi-Seed Bread + tahini (10g)
- Lunch: Coconut Lentil Curry + quinoa (30g)
- Snack: Carrot Cake Bites + 1 tbsp hemp seeds (9g total)
- Dinner: Chili Garlic Noodles + roasted chickpeas (30g total)
Day 7 – ~94g Protein, ~2,208 kcal
- Breakfast: Smoothie + 2 tbsp hemp seeds + spoon of peanut butter (12g total)
- Snack: Chickpea Potato Soup (14g)
- Lunch: Quinoa Stuffed Peppers + Multi-Seed Bread (20g total)
- Snack: Tahini toast (10g)
- Dinner: Seitan Bolognese (35g)
- Dessert: Carrot Cake Bite (3g)
Shopping List
(Save this image for later use)
Recipe Keys:
- GF → Gluten Free
- DF → Dairy Free
- LC → Low Carb (<20g per serve)
- MP → Meal Prep/Freezer Friendly
- HP → High Protein (>20g per serve)
- V → Vegetarian
- Q → Quick (under 30 mins)
- N → Contains Nuts
Recipes
Below recipes are written in short, to give you an overview, in case you want click the link below each recipe to get the full version for each recipe.
1| Multi-Seed Bread – GF DF LC MP V N
This healthy multi seed bread is packed with fiber, protein, and flavor. One bowl, no kneading—just slice, toast, and enjoy all week long.
✨ Multi Seed Bread ✨
Gluten-Free • Dairy-Free • Low-Carb • Vegan
Serves: 16 slices | Time: 60 mins
Ingredients:
- 1.6 oz psyllium husk powder
- 1.6 oz chia seeds
- 1.1 oz ground flaxseed
- 5.3 oz sunflower seeds
- 2.8 oz pumpkin seeds
- 1.2 oz hemp seeds
- 1.2 oz sesame seeds
- 1 tbsp maple syrup
- 2.1 oz tahini
- 10 fl oz water
- ½ tsp sea salt
How to Make:
1️⃣ Preheat oven to 375°F. Line a loaf pan.
2️⃣ Mix all dry ingredients + tahini, maple syrup & water.
3️⃣ Press dough into pan.
4️⃣ Bake 50 mins or till it sounds hollow.
5️⃣ Cool, slice, enjoy!
🥖 Great toasted, topped, or on its own!
Energy – 177 kcal
Carbs – 9g
Protein – 6g
Fat – 13g
2| Chickpea Pancakes with Blueberry Chia Jam – GF DF V Q
Fluffy chickpea pancakes topped with blueberry chia jam—vegan, gluten-free, and ready in just 11 minutes. A quick, healthy breakfast win!
🫐 Chickpea Pancakes w/ Blueberry Chia Jam
Serves: 2 | Time: 11 mins
Gluten-free • Vegan • Dairy-free
Ingredients:
– 2.8 oz (80g) chickpea flour
– 1.5 tsp baking powder
– 1 tbsp maple syrup
– 1 tsp vanilla extract
– 1/2 tsp cinnamon
– 4 tbsp blueberry chia jam
– 2.7 fl oz (80ml) water
– Pinch of sea salt
How To:
- Mix dry ingredients.
- Add wet stuff. Whisk smooth.
- Let batter rest.
- Cook in a non-stick pan (4–5 min per side).
- Flip, cook till golden.
- Top with jam & enjoy!
Energy – 236 kcal
Carbs – 40g
Protein – 10g
Fat – 4g
3| Spinach Waffles with Avocado – DF V Q
Crispy, green, and loaded with flavor 🧇💚 These spinach waffles are the brunch twist you didn’t know you needed! Quick, plant-based, and topped with creamy mashed avocado + sprouts for the ultimate fresh bite.
🥑 Spinach Waffles with Avocado 🧇
✨ Serves 2 | Ready in 15 mins | Vegan & Dairy-Free
You’ll Need:
• 2.1 oz (60g) baby spinach
• 3.5 oz (100g) spelt flour
• 1 tbsp cornstarch
• ½ tsp baking powder
• 1 avocado
• 0.35 oz (10g) bean sprouts
• Salt, pepper, cooking spray
• 3.5 oz (100ml) water
How To:
- Blend spinach + water till smooth.
- Mix flour, cornstarch, baking powder.
- Add spinach puree → make a smooth batter.
- Heat waffle iron + lightly grease.
- Pour 2 tbsp batter per waffle → cook till golden.
- Mash avocado with salt + pepper.
- Stack waffles, spread avo, top with sprouts!
Energy – 401 kcal
Carbs – 50g
Protein – 12g
Fat – 17g
4| Chocolate Sweet Potato Smoothie – GF DF V Q N
This smoothie tastes like dessert but it’s packed with veggies?! 🤯 Chocolate Sweet Potato Smoothie coming in hot (or cold 😎).
🍫 Chocolate Sweet Potato Smoothie
Serves: 4 | Ready in: 10 mins
Gluten-Free | Dairy-Free | Vegan
Ingredients:
🥔 14 oz baked sweet potatoes (peeled)
🍌 3 frozen bananas
🥛 24 fl oz unsweetened almond milk
🍫 2 tbsp raw cacao powder
🍁 2 tbsp maple syrup
🧂 1 tsp cinnamon + ½ tsp ground ginger
Blend until smooth & creamy. Sip & enjoy! 🥤✨
Energy – 243 kcal
Carbs – 50g
Protein – 4g
Fat – 3g
5| Chickpea Potato Soup – GF DF MP V Q
Easy vegan Chickpea Potato Soup ready in just 30 minutes! A cozy, gluten-free meal with simple ingredients and rich, comforting flavor.
🥣 Chickpea Potato Soup
🕒 Ready in: 30 mins | 🍽️ Serves: 2
✨ Vegan • Gluten-Free • Meal Prep Friendly
Ingredients:
• 7 oz potatoes, diced
• 8.8 oz canned chickpeas (half blended)
• 1 clove garlic, grated
• 20 fl oz veg stock
• 1 tsp paprika
• 1 tsp dried rosemary
• Chili flakes (for garnish)
• Salt, pepper & olive oil
How to Make It:
- Sauté garlic in 2 tbsp olive oil (1 min).
- Add potatoes + whole chickpeas. Cook 2–3 mins.
- Pour in stock + blended chickpeas. Stir well.
- Add spices. Simmer 20 mins.
- Drizzle with olive oil, garnish with chili flakes. Enjoy!
Energy – 460 kcal
Carbs – 56g
Protein – 14g
Fat – 20g
6| Chickpea Salad with Tahini Dressing – GF DF MP V Q
This no-cook chickpea salad is loaded with fresh veggies, vegan feta, and tahini dressing. A perfect plant-based lunch or side, done in 25 minutes!
🥗 Chickpea Salad with Tahini Dressing
Serves: 6 | Ready in: 25 mins
Vegan • Gluten-Free • Meal Prep Friendly
Ingredients:
- 1 can (17 oz) chickpeas, rinsed
- 1 cucumber, chopped
- 1 red bell pepper, chopped
- ½ red onion, thinly sliced
- ¾ cup kalamata olives, halved
- 3 oz vegan feta, crumbled
- 6 servings tahini dressing
To Make:
- Toss all the veggies, chickpeas, olives & feta in a large bowl.
- Season with salt + pepper.
- Add tahini dressing right before serving.
💚 That’s it—fresh, creamy, crunchy & SO easy!
Energy – 307 kcal
Carbs – 32g
Protein – 11g
Fat – 15g
7| Quinoa Bowl with Tahini Dressing – GF DF MP V
Whip up this flavorful quinoa bowl with tahini dressing in under an hour. A plant-based, meal prep-friendly recipe packed with protein and veggies.
🥗 Quinoa Bowl with Tahini Dressing
🌱 Vegan | Gluten-Free | Meal Prep-Friendly
Serves: 4 | Time: 1 hour
Ingredients:
• 9 oz. quinoa (uncooked)
• 1 red onion, chopped
• 1 green bell pepper, chopped
• 14 oz. pumpkin, cubed
• ½ tsp. garlic powder
• ½ tsp. dried oregano
• 4 tbsp. parsley, chopped
• Tahini dressing (for drizzling)
How to Make It:
1️⃣ Cook quinoa with salt and water. Fluff with a fork.
2️⃣ Roast veggies at 425°F with olive oil + spices for 30 min.
3️⃣ Broil for 5 mins for extra golden goodness.
4️⃣ Assemble: Quinoa ➡️ Roasted Veg ➡️ Parsley ➡️ Tahini Drizzle ✨
💡 Great hot or cold. Perfect for lunches all week!
Energy – 474 kcal
Carbs – 55g
Protein – 14g
Fat – 22g
8| Chili Garlic Noodles – DF MP V Q
Craving bold flavor fast? These chili garlic noodles are spicy, vegan, and ready in 15 minutes. A perfect go-to for lunch or dinner!
🔥 Chili Garlic Noodles (Serves 4)
⏱️ Ready in 15 mins | 🌱 Vegan | 🥡 Meal Prep-Friendly
Ingredients:
- 10 oz. udon noodles
- 1 red bell pepper (sliced)
- 3 green onions (sliced)
- Handful of cilantro (chopped)
- 6 oz. edamame (thawed)
- 3 tbsp tamari
- 3 tbsp chili garlic oil
Quick Steps:
- Boil noodles, rinse with cold water.
- Sauté veggies in a little oil + salt (5-6 mins).
- Mix tamari, vinegar, chili oil.
- Toss noodles + sauce with veggies. Heat through.
- Serve warm, room temp, or chilled!
📦 Store leftovers for up to 4 days — gets even better!
Energy – 408kcal
Carbs – 59g
Protein – 16g
Fat – 12g
9| Ground Seitan Peas Bolognese – DF MP HP V Q
A hearty vegan Bolognese made with ground seitan, green peas, and rigatoni. High-protein, dairy-free, and ready in just 30 minutes!
✨ Ground Seitan & Peas Bolognese (Serves 2)
🍝 Ready in 30 mins | 🌱 Vegan | 💪 High Protein
Ingredients:
- 5 oz rigatoni pasta
- 1 shallot, minced
- 8 oz ground seitan
- 1 tomato, diced
- 1 tsp garlic, grated
- 8 fl oz tomato sauce (passata)
- 3 oz green peas
- 2 tbsp vegan Parmesan
Quick Steps:
- Cook pasta, save ½ cup pasta water.
- Sauté shallot & seitan till browned.
- Add tomato, garlic, salt. Cook 2–3 mins.
- Pour in tomato sauce + pasta water. Simmer.
- Add pasta, toss to coat.
- Stir in peas, heat through.
- Plate & top with vegan Parm. Dig in!
Energy – 555kcal
Carbs – 79g
Protein – 35g
Fat – 11g
10| Quinoa Stuffed Peppers – GF DF MP V
These hearty quinoa stuffed peppers are a healthy vegan dinner idea! Ready in 50 mins, gluten-free, and loaded with plant-based protein.
🌶️ Quinoa Stuffed Peppers (Serves 6)
Time: 50 mins | Vegan • Gluten-Free • Dairy-Free
Ingredients:
- 6.5 oz quinoa (uncooked)
- 2 cups veggie stock
- 6 bell peppers (halved & cored)
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 can diced tomatoes (14 oz)
- 1 can black beans (14 oz), rinsed
- 5 oz corn
- 1 tsp cumin, 1 tsp paprika
- 3.5 oz vegan cheese
- Cilantro to garnish
How to Make It:
- Cook quinoa in veggie stock (15 mins). Let sit, then fluff.
- Sauté onion & garlic. Mix in quinoa, tomatoes, beans, corn, spices.
- Fill peppers, top with cheese.
- Bake @ 375°F for 30–35 mins.
- Garnish with cilantro & dig in!
Energy – 325kcal
Carbs – 50g
Protein – 11g
Fat – 9g
11| Creamy Cashew Tomato Pasta – DF MP V N
Rich, dairy-free cashew tomato pasta that’s ready in 30 minutes. A cozy, vegan dinner recipe made with simple ingredients and big flavor.
✨ Creamy Cashew Tomato Pasta (Vegan) ✨
🕒 30 mins | 🍽 Serves 2 | 🌱 Dairy-Free, Meal Prep Friendly
Ingredients:
- 4.5 oz raw cashews
- 16 oz rigatoni pasta
- 1 yellow onion, chopped
- 4 garlic cloves, minced
- 2 oz tomato paste
- 15 oz canned diced tomatoes
- 1/4 tsp red chili flakes
- Handful fresh basil 🌿
- Salt + olive oil
Instructions:
1️⃣ Boil cashews for 5 mins. Blend with 1/2 cup water + 1/4 tsp salt till smooth.
2️⃣ Cook pasta until al dente. Save 1.5 cups pasta water, then drain.
3️⃣ Sauté onion in olive oil (3–4 mins), add garlic (1 min). Stir in tomato paste, cook 2 mins.
4️⃣ Add tomatoes, chili flakes, 1/2 tsp salt + 1/2 cup pasta water. Simmer 10 mins.
5️⃣ Toss in pasta, cashew cream + more pasta water. Stir to coat.
6️⃣ Top with basil & enjoy! 🍝✨
Energy – 480kcal
Carbs – 70g
Protein – 14g
Fat – 16g
12| Coconut Lentil Curry – GF DF MP V Q
Cozy up with this creamy coconut lentil curry! A quick 30-minute vegan dinner that’s perfect for meal prep, gluten-free, and packed with flavor.
🥥 Coconut Lentil Curry
Serves: 4 | Ready in: 30 mins
✨ Vegan • Gluten-Free • Meal Prep Friendly
Ingredients:
- 1 tbsp coconut oil
- 2 cardamom pods, 2 star anise
- 2 tsp coriander seeds, 1 tsp cumin seeds
- 1 tsp turmeric, 2 tsp curry powder
- 1 yellow onion, 1 garlic clove, 2 tbsp ginger
- ½ chili pepper (optional)
- 5.6 oz red lentils
- 6.8 fl oz coconut milk
- 10 fl oz veg stock
- 5.3 oz baby spinach
How to Make It:
- Toast spices in oil (2-3 mins).
- Add onion, garlic, ginger, chili—sauté (5 mins).
- Add lentils, coconut milk, stock—simmer (12 mins).
- Stir in spinach to wilt. Serve warm!
Energy – 313 kcal
Carbs – 36g
Protein – 13g
Fat – 13g
13| Easy Tahini Dressing – GF DF LC MP V Q
Creamy, tangy, and easy to make in 5 minutes! This tahini dressing is perfect for salads, bowls, and roasted veggies. Quick, healthy, and delicious.
🥄 Easy Tahini Dressing 🍋
Prep Time: 5 mins | Serves: 8
Ingredients:
- 4.4 oz (125g) tahini paste
- 2.7 fl oz (80ml) lemon juice
- 2 garlic cloves, pressed or grated
- 1/4 tsp salt
- 4 tbsp water (adjust as needed)
Instructions:
- Whisk tahini, lemon juice, garlic, and salt until thick.
- Gradually add water, whisking until smooth.
- Taste and adjust with more lemon, salt, or water.
Tip: Store in an airtight jar in the fridge for up to 5 days. ✨
Perfectly simple, creamy, and packed with flavor! Enjoy it on salads, bowls, or roasted veggies! 🥗
Energy – 100kcal
Carbs – 4g
Protein – 3g
Fat – 8g
14| Crispy Carrot Cake Bites – GF DF MP V Q N
Looking for a healthy snack? Try these Crispy Carrot Cake Bites—vegan, gluten-free, and full of carrot cake goodness. Quick and easy to make in just 30 minutes.
Crispy Carrot Cake Bites
✨ Serves: 8 | ⏱️ Time: 30 mins
Ingredients
- 8 rice cakes
- 2 oz. walnuts
- 1 medium carrot, peeled & chopped
- 6 oz. medjool dates
- 1 tsp cinnamon
- 1/2 tsp cardamom
- 1/2 tsp ginger
- 1.8 oz vegan white chocolate, melted
Instructions
- In a food processor, pulse all ingredients until a sticky paste forms.
- Roll into tablespoon-sized balls & freeze for 15 mins.
- Dip in melted chocolate, let set, & enjoy!
Storage: Fridge for up to 7 days or freeze for 3 months.
You’ve got a tasty, no-bake snack ready to go! 🧁🥕
Energy – 216 kcal
Carbs – 33g
Protein – 3g
Fat – 8g
15| Blueberry Chia Seed Jam – GF DF LC MP V Q
Whip up delicious Blueberry Chia Seed Jam in under 15 minutes! Healthy, simple, and vegan-friendly—perfect for your next snack or breakfast.
Blueberry Chia Seed Jam
Serves: 8 | Time: 12 mins
Ingredients:
- 10 oz. frozen blueberries
- 2 tbsp chia seeds
- 2 tbsp maple syrup
Instructions:
- Heat blueberries in a saucepan over medium heat for 5-7 mins, stirring occasionally.
- Mash to desired consistency.
- Stir in chia seeds and maple syrup.
- Let sit for 5-10 mins to thicken.
- Store in an airtight container in the fridge for up to 1 week.
Enjoy on toast, yogurt, or straight from the jar! 🍇🫐
Energy – 49 kcal
Carbs – 9g
Protein – 1g
Fat – 1g
Final Thoughts
There you have it — a full week of plant-based meals that are protein-packed without protein powder. Whether you’re training, recovering, or just want to feel more satisfied, this plan’s got your back.
Got questions or want a printable version? Drop a comment or grab the freebie below!
Want a lighter version?
If you’re aiming for fat loss or a slightly lower daily calorie intake (~1,600–1,800 kcal/day), click here to view the weight loss variation of this plan!
