7-Day High-Protein Plant-Based Meal Plan, Created by a Dietitian

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 seven-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 to keeping our digestive system functioning and reducing blood sugar levels, and it can play a role in weight loss and healthy weight management too. Each day provides at least 30 grams of fiber, slightly above the recommended Daily Value of 28 grams per day.

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being. 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)

• 1 serving Strawberry-Banana Protein Smoothie

A.M. Snack (181 calories)

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

Lunch (369 calories)

• 1 serving Frittata with Asparagus, Leek & Ricotta

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame 

Dinner (517 calories)

• 1 serving Baked Falafel Sandwiches

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

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted 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)

• 1 serving Cottage Cheese Snack Jar

Lunch (377 calories)

• 1 serving Vegetarian Sushi Grain Bowl 
• 1 clementine

P.M. Snack (95 calories)

• 1 medium apple

Dinner (444 calories)

• 1 serving Chipotle Tofu Tacos
• 1 serving Pineapple & Cucumber Salad

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

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted 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)

• 1 serving Vegetarian Sushi Grain Bowl 
• 1 clementine

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame 

Dinner (502 calories)

• 1 serving Roasted Cranberry, Squash & Cauliflower Salad

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

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted 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)

• 1 serving Strawberry-Banana Protein Smoothie

A.M. Snack (181 calories)

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

Lunch (377 calories)

• 1 serving Vegetarian Sushi Grain Bowl 
• 1 clementine

P.M. Snack (42 calories)

• ½ cup blueberries

Dinner (517 calories)

• 1 serving Caprese Casserole
• 1 serving Cabbage Caesar Salad

Meal-Prep Tip: Reserve three servings Caprese Casserole to have for lunch on Days 5 through 7.

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

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted 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)

• 1 serving Cottage Cheese Snack Jar

Lunch (345 calories)

• 1 serving Caprese Casserole

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame 

Dinner (491 calories)

• 1 serving Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
• 1 serving Oven Baked Sweet Potato Fries

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

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted 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)

• 1 serving Cottage Cheese Snack Jar

Lunch (345 calories)

• 1 serving Caprese Casserole

P.M. Snack (129 calories)

• ¼ cup salted dry-roasted edamame 
• 1 plum

Dinner (464 calories)

• 1 serving Kale & Avocado Salad with Blueberries & Edamame
• 1-oz. slice whole-wheat baguette

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

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

Day 7

Breakfast (395 calories)

• 1 serving "Egg in a Hole" Peppers with Avocado Salsa
• 1 cup low-fat plain kefir

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (345 calories)

• 1 serving Caprese Casserole

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame 

Dinner (426 calories)

• 1 serving Sweet Potato & Cauliflower Rice Bowl
• 1 serving Cabbage Slaw

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