Meal Plan Examples

Vegan High-Protein Meal Plan Example

An example of a full day of high-protein vegan eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This vegan high-protein day has about 176 grams of protein, 211 grams of carbs and 64 grams of fat. It has no animal products. Most of its protein comes from soy protein powder, firm tofu and edamame. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,994 cal

Carbs211 g

Protein176 g

Fat64 g

Fiber: 47 g

Breakfast

401 cal · 39 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water½ cup dry (40 g)	153	5 g	27 g	3 g
Soy milk1 cup (240 ml)	104	6 g	12 g	4 g
Soy protein powder1 scoop (30 g)	100	26 g	0 g	1 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g

Lunch

444 cal · 25 g protein

Food	Calories	Protein	Carbs	Fat
Tempeh3 oz (85 g)	163	17 g	6 g	9 g
Brown rice, cooked¾ cup (152 g)	186	4 g	39 g	1 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

249 cal · 20 g protein

Food	Calories	Protein	Carbs	Fat
Edamame, cooked1 cup (155 g)	188	18 g	14 g	8 g
Orange1 medium (131 g)	62	1 g	15 g	0 g

Dinner

642 cal · 59 g protein

Food	Calories	Protein	Carbs	Fat
Firm tofu1 cup (252 g)	363	44 g	7 g	22 g
Lentils, cooked¾ cup (148 g)	172	13 g	30 g	1 g
Quinoa, cooked¼ cup (46 g)	56	2 g	10 g	1 g
Red bell pepper½ cup sliced (46 g)	12	0 g	3 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

258 cal · 33 g protein

Food	Calories	Protein	Carbs	Fat
Soy milk1 cup (240 ml)	104	6 g	12 g	4 g
Soy protein powder1 scoop (30 g)	100	26 g	0 g	1 g
Banana½ medium (59 g)	53	1 g	13 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the soy protein powder or another carb you enjoy for the brown rice. Our vegan protein list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this vegan high-protein example come from?

Most of it comes from soy protein powder (53 g), firm tofu (44 g) and edamame (18 g), about 65% of the day's 176 g.

How are the calories split in this vegan high-protein example?

Breakfast has about 401 calories, then lunch 444, the snack 249, dinner 642 and the evening snack 258. Dinner is the biggest meal, at about 32% of the day.

How much fiber does this vegan high-protein example have?

About 47 g, mostly from lentils and edamame. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.