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Most vegan meal plans on the internet hit 50–60 g protein. This one hits 90 g+ daily through tofu, tempeh, seitan, edamame, legumes, and fortified soy yogurt and milk. The Academy of Nutrition and Dietetics' 2025 position paper recommends vegans aim for ~0.9 g/kg protein — a 10–15% upward adjustment to account for plant-protein digestibility [1]. The plan is 1,800 kcal across 7 days, mixing Mediterranean and Indian vegan dishes. B12 is the one nutrient strict vegans must supplement — there is no reliable plant source per the NIH ODS [2].
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
After 7 days you will see that 90 g vegan protein is achievable but requires deliberate anchoring at every meal. Beyond B12, consider an algae-based DHA/EPA supplement (250–500 mg/day) — ALA-to-DHA conversion in the body is under 1% per NIH ODS [3]. Keep going by rotating fresh proteins (tempeh swapped for tofu, lentils for chickpeas) through the same templates.
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
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