Vegan High-Protein Meal Plan (2,200 Calories, 140g Protein)
A fully plant-based day that still reaches bodybuilding-level protein, using tofu, legumes and other plant proteins.
All weights are cooked / prepared weight.
Breakfast · 425 kcal · 26 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Pea protein isolate · about ¾ scoop | 20 g | 76 | 16 | 0.6 | 1.4 |
| Granola · about ½ cup | 70 g | 294 | 7.8 | 51.3 | 7.8 |
| Cashews, raw · about 1 oz | 10 g | 55 | 1.8 | 3 | 4.4 |
Lunch 1 · 554 kcal · 34 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Tofu, firm · about 6 oz | 160 g | 230 | 25.1 | 6.2 | 12.8 |
| Whole wheat pasta, cooked · ¾ cup | 110 g | 164 | 6.4 | 33 | 1.9 |
| Broccoli, raw · about 1 cup | 80 g | 27 | 2.2 | 5.3 | 0.3 |
| Olive oil · about 1 tbsp | 15 g | 133 | 0 | 0 | 15 |
Lunch 2 · 515 kcal · 37 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Seitan · about 4 oz | 115 g | 162 | 28.8 | 6.3 | 2.2 |
| White rice, cooked · 1½ cups | 250 g | 325 | 6.8 | 70.5 | 0.8 |
| Green beans, cooked · ¾ cup | 90 g | 28 | 1.8 | 6.5 | 0 |
Snack · 170 kcal · 9 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Lentils, cooked · about ½ cup | 85 g | 99 | 7.7 | 17.1 | 0.3 |
| Banana · about ½ banana | 80 g | 71 | 0.9 | 18.4 | 0.2 |
Dinner · 517 kcal · 35 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Seitan · about 4 oz | 120 g | 169 | 30 | 6.6 | 2.3 |
| Brown rice, cooked · 1 cup | 160 g | 197 | 4.2 | 41.3 | 1.6 |
| Peppers, bell, raw · about 1 medium pepper | 90 g | 18 | 0.6 | 4.2 | 0 |
| Olive oil · about 1 tbsp | 15 g | 133 | 0 | 0 | 15 |
Day total: 2181 kcal · 140 g protein · 270 g carbs · 66 g fat (within 0.9% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
A sample day is a starting point, not a prescription: your own calorie and protein needs depend on your size, body composition, activity and goal. The free calculator works those out for you.
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