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Nutrition for Women

The Very Vegan Meal Plan

Enjoy seven days of healthy plant-based meals.

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Trying to meet your protein needs as a vegan athlete is challenging. Maybe you feel overstuffed with starchy carbs, or maybe you continually come up short from lack of healthy options that aren’t loaded with sodium or preservatives. This vegan meal plan offers you some much-needed variety and a full seven days of high-protein plant-based eating. Use these recipes as inspiration to experiment with vegan staples such as tofu and beans, and change them up by adding your favorite seasonings and veggies.

Recipes

Vegan Black Bean Burrito
Vegan black bean burrito.

Black Bean Burrito

Makes: 1 Serving

INGREDIENTS

  • 1 low-calorie whole-wheat wrap
  • ½ cup cooked white or yellow rice
  • ½ cup black beans, rinsed and drained
  • ¼ cup corn
  • 2 tbsp salsa
  • ¼ cup guacamole or mashed avocado
  • 2 tbsp chopped lettuce

DIRECTIONS

Place all ingredients inside a wrap and roll up. 

Nutrition Facts: calories 464, protein 19 g, carbs 82 g, fat 12 g

Breakfast Stuffed Sweet Potato

Makes: 1 Serving

INGREDIENTS

  • 8 oz baked sweet potato
  • 2 tbsp almond butter
  • 2 tbsp maple syrup
  • ½ apple, diced
  • 2 tbsp coconut yogurt
  • 1 tbsp hemp seeds

DIRECTIONS

Slice open sweet potato. Warm potato and apples in microwave 45 to 60 seconds. Top with remaining ingredients. 

Nutrition Facts: calories 624, protein 16 g, carbs 95 g, fat 23 g

Vegan Sushi Bowl

Makes: 1 Serving

INGREDIENTS

  • 1 cup cooked white rice, heated
  • ½ cup cooked shelled edamame
  • ½ cup cucumber, diced
  • ½ cup carrots, sliced
  • 1 tsp sesame oil
  • 1 tsp sesame seeds
  • ½ avocado, diced
  • 1 tbsp Sriracha, optional

DIRECTIONS

Add all ingredients to a large bowl. Mix well.

Nutrition Facts: calories 603, protein 16 g, carbs 78 g, fat 27 g

Green Goddess Smoothie
Vegan “Green Goddess” smoothie.

Green Goddess Smoothie

Makes: 1 Serving

INGREDIENTS

  • 1 scoop plant-based protein powder
  • ½ cup plant-based milk of choice
  • 1 cup frozen kale or spinach, chopped
  • 1 tbsp hempseeds
  • ¼ cup diced frozen avocado
  • ½ medium frozen banana
  • ¼ cup apple juice

DIRECTIONS

Add all ingredients to a blender cup. Blend until smooth.

Nutrition Facts: calories 410, protein 33 g, carbs 36 g, fat 17 g

Day 1

Breakfast 

Quinoa and Pear Breakfast Bowl

  • ¾ cup cooked quinoa, warmed
  • ½ fresh pear, diced
  • 1 tsp honey 
  • 1 oz chopped walnuts

Snack 

  • ½ cup hummus  
  • ¼ cup cucumbers, sliced
  • ¼ cup carrots, sliced

Barbecue Tempeh and Broccoli
Barbecue tempeh and broccoli dish.

Lunch 

Barbecue Tempeh and Broccoli

  • ¾ cup cooked white rice 
  • 6 oz tempeh, diced
  • 2 tbsp barbecue sauce 
  • 1 cup cooked broccoli

Snack 

  • 1 scoop protein powder + coffee or water 
  • 1 oz almonds

Dinner 

Loaded Sweet Potato

INGREDIENTS

  • 6 oz sweet potato, cooked 
  • ¼ cup cooked quinoa 
  • 2 tbsp black beans, drained and rinsed
  • 1 tbsp hempseeds 
  • 2 tbsp tomatoes, diced
  • 2 tbsp red onions, diced
  • ¼ cup guacamole or mashed avocado 
  • hot sauce, optional

DIRECTIONS

Slice sweet potato open. Heat potato and quinoa in microwave 30 to 60 seconds. Load with remaining ingredients. Top with hot sauce (if using).

Day 1 Nutrition Facts

  • Calories: 1,715
  • Protein: 82 g
  • Carbs: 212 g
  • Fat: 64 g

Day 2

Oatmeal with Almonds Blueberries and Hempseeds
Oatmeal with almonds, blueberries and hempseeds.

Breakfast  

  • ¾ cup dry oatmeal cooked with ½ cup plant-based milk of choice 
  • 1 oz almonds 
  • ¼ cup blueberries 
  • 2 tbsp hempseeds

Snack 

  • 2 rice cakes 
  • ¼ avocado, sliced 
  • dash sea salt or everything bagel seasoning

Lunch 

Big Couscous Salad

  • 1 cup cooked couscous 
  • ¼ cup chickpeas 
  • 2 tbsp red onions, diced 
  • 2 tbsp tomatoes, diced
  • ½ cup cucumbers, diced
  • 4 olives, pitted and sliced
  • 2 tbsp hummus 
  • 1 tsp olive oil 
  • 1 tbsp lemon juice
  • salt and pepper, to taste

Snack 

  • 5 celery sticks 
  • 2 oz vegan cream cheese

Vegan Meatless Balls
Vegan meatless “meat” balls.

Dinner 

Spaghetti and “Meat” Balls

  • 1 cup cooked spaghetti 
  • 4 oz vegan meatballs (store-bought)
  • ½ cup marinara sauce 
  • 1 cup cooked mixed vegetables

Day 2 Nutrition Facts

  • Calories: 1,744
  • Protein: 78 g
  • Carbs: 211 g
  • Fat: 69 g

Day 3

Breakfast 

  • 1 slice cinnamon raisin bread, toasted
  • 2 tbsp chocolate hummus 
  • 3 tbsp hempseeds 

Snack 

  • 1 cup red or green grapes 
  • 1 cup salted cooked edamame

Lunch 

Chickpea Salad Sandwich

INGREDIENTS

  • ½ cup chickpeas 
  • ¼ cup avocado 
  • 1 tbsp red onions, diced 
  • 1 tbsp celery, diced
  • salt and pepper, to taste
  • 2 slices whole-wheat bread

DIRECTIONS

Add chickpeas, avocado, onions and celery to a bowl. Mash well to combine. Add salt and pepper (to taste). Spread on bread, then sandwich together. 

Snack 

  • 17 Wheat Thins  
  • ¼ cup guacamole or mashed avocado

Dinner 

  • 2 cups lentil soup, store-bought or homemade

Day 3 Nutrition Facts

  • Calories: 1,719
  • Protein: 73 g
  • Carbs: 217 g
  • Fat: 68 g

Day 4

Breakfast 

Scrambled Tofu and Avocado

INGREDIENTS

  • 4 oz extra-firm tofu
  • splash olive oil
  • dash turmeric (for color)
  • dash nutritional yeast 
  • dash everything bagel seasoning 
  • ¼ cup mashed avocado
  • 1 slice whole-wheat bread

DIRECTIONS

Place tofu in a bowl. Use a potato masher to break tofu into irregular curds. Add oil to a skillet and heat over medium-high. Add tofu and cook 4 to 5 minutes, or until it has released some of its liquid. Add turmeric, yeast and bagel seasoning and cook 2 to 3 minutes more. Spread avocado on bread. Top with tofu.

Roasted Chickpeas
Roasted chickpeas.

Snack 

  • 1 oz beet chips 
  • ½ cup roasted chickpeas
  • 1 cup salted and cooked edamame

Lunch 

  • Black Bean Burrito*

Snack 

  • 1 cup sunflower seeds in the shell

Dinner 

Quinoa and Kale Bowl

  • ¾ cup cooked quinoa 
  • ¼ cup black beans 
  • 1 cup sauteed kale 
  • 2 oz baked sweet potato, diced

Nutrition Facts

  • Calories: 1,777
  • Protein: 77 g
  • Carbs: 238 g
  • Fat: 67 g

Day 5

Breakfast 

  • 1 bagel, toasted 
  • 2 tbsp vegan cream cheese 
  • 2 slices tomato 
  • 1 cup fresh spinach

Snack 

  • 6 oz coconut yogurt
  • 2 tbsp unsweetened shredded coconut
  • 1 oz chopped cashews
  • ¼ cup canned pineapple chunks

Lunch 

Avocado Pesto Sandwich

  • 2 slices whole-wheat toast 
  • ¼ avocado, sliced
  • 2 tbsp pesto

Snack 

  • 1 scoop protein powder + coffee or water 

Dinner 

Lentil Asparagus Pasta

  • 1 cup cooked pasta 
  • ½ cup cooked lentils
  • ½ cup marinara
  • 5 large asparagus spears, steamed and chopped

Day 5 Nutrition Facts

  • Calories: 1,643
  • Protein: 80 g
  • Carbs: 201 g
  • Fat: 62 g

Day 6

Breakfast 

  • Breakfast Stuffed Sweet Potato*

Strawberry Smoothie
Vegan strawberry protein smoothie.

Snack

Smoothie

  • 1 scoop plant-based protein powder 
  • ½ cup plant-based milk of choice 
  • 1 cup frozen strawberries

Lunch 

  • 1 slice whole-wheat bread 
  • 2 tbsp tahini 
  • ½ banana, sliced 
  • 2 tbsp hempseeds 
  • ¼ cup blueberries 

Snack 

  • 1 oz mixed nuts

Dinner 

Thai Tofu Pasta

INGREDIENTS

  • 2 tbsp onions, sliced
  • 4 oz tofu, cubed
  • ¼ cup carrots, sliced
  • ¼ cup snow peas
  • 2 tbsp Thai peanut sauce
  • ¼ cup mushrooms, sliced 
  • ¾ cup cooked spaghetti noodles

DIRECTIONS

Add onions to a skillet and saute on medium-high until softened. Add tofu, carrots, peas, peanut sauce and mushrooms and cook until veggies are softened. Scoop into a bowl and add spaghetti. Toss to combine. 

Day 6 Nutrition Facts

  • Calories: 1,790
  • Protein: 85 g
  • Carbs: 213 g
  • Fat: 74 g

Day 7

Breakfast 

  • Green Goddess Smoothie*

Snack 

  • 2 large celery sticks 
  • 2 tbsp vegan cream cheese
  • dash everything bagel seasoning

Lunch 

  • Vegan Sushi Bowl*

Snack 

  • ½ cup hummus 
  • 17 Wheat Thins

Dinner 

  • 6 oz baked sweet potato 
  • 6 oz scrambled tofu (See directions on Day 4.)
  • 2 tbsp black beans
  • 2 tbsp tomatoes, diced
  • 2 tbsp salsa 
  • 1 tbsp cilantro, chopped

Day 7 Nutrition Facts

  • Calories: 1,749
  • Protein: 77 g
  • Carbs: 205 g
  • Fat: 75 g