What Is a Vegan Diet?

A vegan diet excludes all animal‑derived foods, such as meat, dairy, eggs, and honey. Its focus is on plant foods like legumes, whole grains, nuts, seeds, fruits, and vegetables. When well‑planned, this way of eating provides ample nutrients and health benefits, including fiber, vitamins, and antioxidants.

5-Day High-Protein Vegan Meal Plan

This 5‑day meal plan is designed to support fullness, muscle maintenance, and overall health.

Day 1

Breakfast: Peanut Butter Banana Overnight Oats

Combine rolled oats, soy milk, chia seeds, peanut butter, and mashed banana in a jar. Let it chill overnight. In the morning, top with hemp seeds and sliced almonds. You get a balanced mix of complex carbs, plant-based protein, and omega-3s. It’s filling, easy to prep, and ideal for busy mornings.

Snack: Edamame or Roasted Chickpeas

High in protein and fiber, these snacks help curb hunger between meals while supporting blood sugar stability. Steam shelled edamame and sprinkle with flaky salt, or roast chickpeas with paprika and olive oil until crispy. Keep them in containers so they’re always within reach.

Lunch: Black Bean Quinoa Salad

The combo of black beans and quinoa provides all nine essential amino acids. Add chopped red peppers, baby spinach, and a simple lemon-tahini dressing. It’s bright, nutrient-dense, and holds up well in the fridge for leftovers.

Dinner: Tofu-Veggie Stir-Fry over Brown Rice

Pan-fry tofu cubes until golden, then toss with broccoli, peppers, garlic, and fresh ginger. Serve over a scoop of brown rice. You’ll get a hearty serving of iron, calcium, and more than 20 grams of protein. It’s quick, warm, and incredibly satisfying.

Day 2

Breakfast: Tofu Scramble with Whole-Grain Toast

This protein-rich savory breakfast delivers around 15–20 grams of plant-based protein and a boost of iron from spinach and meal prep tofu. Crumble firm tofu and sauté with turmeric, bell peppers, and garlic. Add nutritional yeast for a savory, cheesy flavor, and serve with a slice of toasted whole-grain bread.

Snack: Apple with Peanut Butter

This one’s simple but works for good reason. The fiber from the apple and the fat-protein combo in peanut butter help manage appetite and energy levels between meals. Slice, dip, and enjoy.

Lunch: Falafel Salad with Pita and Tahini

To make this, layer lettuce, tomatoes, cucumbers, and red onion with crispy baked falafel and drizzle with tahini sauce. Add a side of whole-grain pita for extra protein and fiber. It’s refreshing, filling, and packed with antioxidants and plant-based iron.

Dinner: Lentil Shepherd’s Pie

Warm and grounding, this dish brings together lentils, carrots, peas, and onions under a fluffy cauliflower-potato mash. Bake until lightly golden. It's a high-fiber, high-protein option that keeps well for leftovers and satisfies those comfort food cravings.

Day 3

Breakfast: Protein Pancakes with Almond Butter and Berries

Fluffy oat-based pancakes made with mashed banana, flax, and soy milk give you a solid morning protein boost. Top with almond butter for healthy fats and fresh berries for antioxidants and vitamin C. It’s a great way to fuel your day without relying on sugary breakfasts.

Snack: DIY Trail Mix

Pumpkin seeds, walnuts, dried cranberries, and dark chocolate chips come together for a snack that’s rich in iron, magnesium, and plant-based protein. Make a big batch and portion it into containers so you’re not reaching for packaged snacks later.

Lunch: Tempeh Stir-Fry with Quinoa

Tempeh is fermented, which may support gut health, and it delivers around 15–18 grams of protein per 3-ounce serving, depending on brand and preparation method.

Sauté it with snow peas, carrots, and tamari, then serve over quinoa for added texture and complete protein. It’s colorful, nutrient-dense, and super satisfying.

Dinner: Chickpea Spinach Coconut Curry

Start with onions, garlic, and ginger, then stir in canned chickpeas, spinach, curry spices, and coconut milk. Let it simmer until creamy and fragrant. Serve over brown rice or millet. This one’s rich in plant protein, fiber, and anti-inflammatory nutrients like curcumin and polyphenols.

Day 4

Breakfast: Toast with Peanut Butter, Banana, and Hemp Seeds

A quick fix that covers all the basics. Toast two slices of whole-grain bread, spread on natural peanut butter, layer banana slices, and sprinkle with hemp seeds. This combo delivers protein, fiber, potassium, and omega-3s, all in under 5 minutes.

Snack: Chia Pudding with Mango

Chia seeds offer protein, omega-3s, and fiber that keep you full for hours. Mix them with coconut milk and let the chia pudding sit in the fridge until thickened. Top with chopped mango for a boost of vitamin C and natural sweetness.

Lunch: Edamame Quinoa Salad with Peanut-Lime Dressing

This bowl is all about texture and flavor. Toss cooked quinoa, shelled edamame, grated carrots, cucumbers, and cilantro in a tangy peanut-lime dressing. Edamame adds complete protein and iron, while the quinoa contributes magnesium and fiber.

Dinner: Sweet Potato and Black Bean Tacos

Roast sweet potato cubes with cumin, paprika, and olive oil. Warm corn tortillas and fill them with black beans, sweet potato, guacamole, and fresh salsa. You’ll get complex carbs, protein, and plenty of potassium—perfect after a long day.

Day 5

Breakfast: Smoothie Bowl with Soy Yogurt and Berries

Start by blending soy yogurt with frozen berries, spinach, chia seeds, and peanut butter until thick and creamy. Pour into a bowl and top with granola, pumpkin seeds, or a drizzle of more nut butter. You get a big hit of protein, fiber, and antioxidants all in one vibrant bowl.

Snack: Hummus with Carrot and Celery Sticks

Slice up crunchy veggies in advance and portion out individual servings of hummus. Chickpeas provide protein and iron, while the veggies add hydration and crunch. It’s easy, refreshing, and satisfying.

Lunch: Quinoa Chickpea Bowl with Roasted Veggies

This bowl starts with cooked quinoa, topped with roasted zucchini, red peppers, and chickpeas. Drizzle with a creamy cashew-tahini sauce. Chickpeas and quinoa provide complementary proteins, and the vegetables round things out with vitamin A, C, and fiber.

Dinner: Vegan Chili with Steamed Greens

Simmer kidney beans, black beans, lentils, tomatoes, and spices like chili powder and cumin for a hearty, protein-packed chili. Serve it with steamed kale or collards on the side. It’s warming, nutrient-dense, and full of fiber and iron.

Foods to Eat on a High-Protein Vegan Diet

From our experience, these are staples to include daily:

• Legumes: lentils, chickpeas, black beans, peas

• Soy products: tofu, tempeh, edamame, soy milk

• Whole grains: quinoa, farro, oats, buckwheat, whole‑grain rice

• Nuts and seeds: almonds, pumpkin seeds, hemp seeds, chia

• Seitan or high‑protein wheat gluten

• Optional vegan protein powders if needed

Meal Prep Tips for a High-Protein Vegan Diet

Building a consistent, protein-rich vegan routine doesn’t have to feel overwhelming. With a few smart prep strategies, you can save time, reduce stress, and make healthy eating much more manageable throughout the week.

Start with a Plan

Before you start chopping vegetables or soaking lentils, take a step back and plan out your week. Know what meals you’ll be eating, which ingredients you already have, and when you’ll have time to prep.

This saves you from those last-minute “What’s for dinner?” moments that can derail even the most committed plant-based eaters. People who go into the week with a plan are far more likely to meet their protein needs and stick with their goals.

Not sure where to start? Connect with a Registered Vegan Dietitian through Berry Street. We’ll help you build a personalized 7-day vegan or vegetarian protein meal plan that actually fits your schedule, lifestyle, and preferences.

Batch-cook Legumes and Grains

Cooking large portions of protein-rich staples like meal prep lentils, chickpeas, black beans, quinoa, farro, or brown rice early in the week sets the foundation for fast, nourishing meals. Keep them in airtight containers in the fridge for up to five days, or freeze extras in labeled bags to defrost as needed.

These ingredients can be added to recipes like meal prep chickpea salad, blended into dips, stirred into soups, or layered into bowls in just minutes. Having them ready means fewer excuses to skip a balanced meal.

Pre-marinate and Bake Tofu or Tempeh

Tofu and tempeh absorb flavor best when they sit in a marinade. Even 30 minutes helps, but overnight is better. Try a soy-ginger mixture for stir-fries, lemon-garlic for Mediterranean bowls, or a smoky maple sauce for tacos or wraps.

Once baked or pan-seared, they can be added to meals throughout the week for an easy 15-20 grams of protein per serving.

Prep Dressings and Sauces Ahead

Having a few homemade sauces on hand makes meals come together fast and taste a whole lot better. You might blend cashews with lemon and garlic for a creamy drizzle, whisk together tahini and mustard for a bold kick, or mix peanut butter with lime juice and tamari for a stir-fry-friendly sauce.

Store these in small mason jars and give them a shake before serving. They not only boost flavor but also add protein and healthy fats to your meals.

Portion Snacks in Advance

Snacks often get overlooked, but they play a key role in keeping your energy stable and your protein intake up. Prep single servings of roasted chickpeas, salted edamame, nut and seed trail mix, or homemade energy bites with oats and hemp seeds.

Keep them in small containers or resealable bags so you can grab and go without thinking twice. This one habit helps prevent impulsive, less nourishing choices when hunger sneaks up.

Use Leftovers Creatively

Leftovers don’t need to be boring. That lentil curry from last night? Spoon it into a wrap with greens for lunch. Leftover roasted veggies? Add them to a grain bowl with tahini sauce.

Repurposing leftovers into something new helps prevent mealtime fatigue and keeps you on track without starting from scratch every time.

Conclusion

Eating a high-protein vegan diet is fully achievable with the right approach, a bit of planning, and meals that are both practical and satisfying. Variety, balance, and preparation are key to feeling full, energized, and confident in your choices. Whether you're new to plant-based eating or just need help getting more protein on your plate, our team is here to support you.

Ready for a personalized plan that fits your routine? Find a Registered Dietitian at Berry Street and get started today.