Seven-Day Vegan Meal Plan Packed With High-Protein Vegan Meals

Seven-Day Vegan Meal Plan Packed With High-Protein Vegan Meals

Author: Rob Hobson

Read Time:   |  17th December 2019

Protein is essential for the growth and repair of tissues – Rob Hobson shows us how to boost our intake with this seven-day high-protein meal plan.

Monday

Breakfast

Cereal with chopped dates

50g (1¾oz) high-fibre breakfast cereal with 200ml (6¾fl oz) fortified plant milk (soya or nut), topped with two dates (chopped).

Lunch

Thai green wrap

  1. Lay one vegan flour tortilla flat and spread with 2 tbsp hummus and 1 tsp vegan Thai green curry paste.
  2. Add ½ a red pepper (finely sliced), ½ a carrot (grated), 1 handful of baby spinach leaves, ¼ of a can of green lentils (drained), coriander leaves and ½ a small avocado (sliced).
  3. Squeeze the juice from ½ a lime over the filling and season with salt. Fold the wrap and serve with salad. Plus one pear.

Dinner

Chilli tofu stir fry

  1. Drain 250g (9oz) firm tofu and then steam for 20 minutes. Drain off the excess water and transfer to a plate.
  2. Finely slice ½ a red chilli and 1 spring onion. Now heat 2 tbsp reduced-sodium soy sauce, 1 tsp sesame oil and 1 tsp oyster sauce in a small saucepan until hot and then pour over the tofu.
  3. Scatter with red chilli and spring onion. Serve with 180g (6oz) cooked brown rice and wilted greens such as bok choi or spinach.

Snack

A handful of raw nuts.

Tuesday

Breakfast

Cinnamon porridge

Place 90g (3oz) rolled oats, 300ml (10fl oz)fortified almond milk, 1 tbsp hemp seeds, 1 tbsp maple syrup, 1 tsp spirulina powder and ½ tsp cinnamon in a pan. Bring to the boil then simmer. Top with fresh fruit.

Lunch

Beetroot hummus crispbreads

Combine 50g (1¾oz) frozen soya beans (defrosted) with 1 tbsp pomegranate seeds, 1 tsp sesame seeds, a squeeze of lime juice and 1 tsp sesame oil. Serve with two dark rye crispbreads spread with 1 tbsp each of beetroot hummus. Plus one coconut yoghurt.

Dinner

Spiced cauliflower with pearl barley

  1. Preheat the oven to 200C/Gas Mark 6. Cut a medium cauliflower in half and place on a baking sheet flat side down.
  2. Mix 2 tsp olive oil, one pinch each of ground cinnamon and paprika, and 2 tsp of maple syrup in a bowl then rub over the cauliflower.
  3. Cut 2 garlic cloves in half and stick in the cauliflower then roast for 25 minutes until tender.
  4. Serve the cauliflower sliced with a salad of 100g (3½oz) cooked pearl barley, a handful each of fresh mint and parsley (chopped), ¼ of a red onion (chopped), lemon juice, 1 tbsp olive oil and a pinch of salt.

Snack

50g (1¾oz) soya beans with 1 tbsp pomegranate seeds, 1 tsp sesame seeds and lime juice.

Wednesday

Breakfast

Fruit and nut yoghurt

150g (5oz) soya yoghurt topped with chopped dried mango and 4 Brazil nuts, lightly crushed.

Lunch

Broccoli and spinach soup with beans

Make or buy 1 pot of fresh green soup. Place a handful of any canned beans or pulses you like into the bottom of the bowl and pour over the hot soup. Serve with two dark rye crispbreads or a slice of sprouted wholegrain bread.

Dinner

Roasted squash salad

  1. Preheat the oven to 200C/Gas Mark 6. Prepare ½ a small butternut squash and cut it into small chunks.
  2. Place them on a large baking tray along with ½ a can of chickpeas (drained and rinsed) and ½ a red pepper (sliced).
  3. Add 1 tbsp olive oil, 1 garlic clove (chopped), salt, pepper and 2 tsp sweet paprika.
  4. Combine well and then roast in the oven for 25 minutes until the veggies are tender. Whilst cooking, remove the corn from ½ a fresh cob. After 25 minutes add the sweetcorn and ½ a chilli (chopped) to the tray and cook for another 10 minutes. 
  5. Once cooked, remove from the oven and place everything in a large bowl then stir in a handful of spinach. Serve on a plate and top with ½ a small avocado (sliced), 1 spring onion (finely sliced), lemon juice and 1 tsp olive oil.

Snack

2 small rice cakes topped with nut butter.

Thursday

Breakfast

Banana and berry smoothie

Blend ½ an avocado, ½ a banana, 250ml (8½fl oz) fortified almond milk, 80g (2¾oz) berries, 2 tbsp oats and a handful of spinach.

Lunch

Quinoa salad with tahini dressing

  1. Mix 125g (4½oz) ready-to-eat quinoa, ¼ of a cucumber (diced), ½ an avocado (diced), ½ a yellow pepper (diced), 1 small handful of frozen peas (thawed), 1 small handful of baby spinach leaves, mint and coriander (chopped).
  2. In a bowl, combine 2 tsp light tahini, 2 tsp sweet miso, 2 tsp lemon juice, 2 tsp sesame oil, 2 tbsp hot water, 1 tsp grated ginger and whisk. Dress the salad and serve.

Dinner

Moroccan couscous

  1. Fry ½ an onion (chopped) in 2 tsp of olive oil. Add 100g (3½oz) vegan soya mince to the pan with 1 tsp cumin, ¼ tsp cinnamon and ½ tsp turmeric then stir.
  2. Next, add 25g (¾oz) dried apricots (quartered), ½ a red pepper (finely sliced) and 150ml (5fl oz) vegetable stock. Bring to the boil then simmer for 15 minutes.
  3. Serve with 180g (6oz) cooked wholegrain couscous, chopped coriander and mint.

Snack

3 dates stuffed with almond butter.

Friday

Breakfast

Mushrooms on toast

  1. Heat 1 tbsp of olive oil in a frying pan then add 100g (3½oz) mixed mushrooms and chopped tarragon.
  2. Sauté for 5 minutes, then season with salt and pepper.
  3. Serve on 1 slice of wholegrain toast.

Lunch

Spelt and avocado salad

  1. Combine 100g (3½oz) cooked spelt, 2 tbsp chickpeas, 25g (1oz) baby spinach (chopped), 50g (2oz) red cabbage (finely shredded), ½ a celery stick (finely sliced) and 80g (2¾oz) mange tout (shredded).
  2. Add the juice of ½ a lemon, 1 tbsp olive oil and ½ a small garlic clove (crushed) and combine well.
  3. Top with ½ an avocado.

Dinner

Broccoli and tofu stir fry

  1. Heat 1 tsp of light olive oil in a wok set on high. Add 2 spring onions (thinly sliced), 80g (2¾oz) broccoli (sliced), 80g (2¾oz) pak choi (sliced) and 80g (2¾oz) carrot (thinly sliced).
  2. Fry for 6 minutes, adding a splash of water as you cook.
  3. Add 80g (2¾oz) of marinated tofu to the wok and cook for a further 2 minutes.
  4. Take off the heat and add 1 tbsp light soy sauce and the juice of a ½ lime. Serve with 180g (6¼oz) cooked brown rice.

Snack

150g (5¼oz) soya yoghurt topped with 1 tbsp seeds.

Saturday

Breakfast

Scrambled tofu

  1. Heat 1 tsp of olive oil in a frying pan and add ½ a small onion (finely chopped). Cook for 8 minutes to soften completely.
  2. Stir in ½ a garlic clove (crushed), ¼ tsp ground turmeric, ½ tsp ground cumin and ¼ tsp smoked paprika and cook for 1 minute.
  3. Mash 140g (5oz) extra firm tofu in a bowl using a fork then add to the pan and fry for 3 minutes.
  4. Set the heat high and add 50g (1¾oz) cherry tomatoes then cook for 5 minutes more.
  5. Stir in chopped parsley, season and serve on top of 1 slice of dark rye bread.

Lunch

Butternut squash soup

  1. Preheat the oven to 180C/Gas Mark 4.
  2. Place the flesh of half a butternut squash on a baking tray with ½ a red onion (sliced) and roast until tender.
  3. Once cooked, remove from the oven. Now bring 300ml (10fl oz)  vegetable stock to the boil then turn down the heat and add 100ml (3¼fl oz) coconut milk.
  4. Add the squash to the pan along with ½ tsp dried chillies.
  5. Blitz with a stick blender until smooth.
  6. Serve with 1 small slice of dark rye bread.

Dinner

Veggie chilli

  1. Place ½ a carrot (grated), ½ a garlic bulb (chopped), ½ a green pepper (finely diced), 175g (6oz) passata, ½ a tin of black beans, ¼ of a tin of red kidney beans, ½ a green pepper (chopped), 1 tsp chilli powder, ¼ tsp smoked paprika in a saucepan and bring to the boil.
  2. Turn down the heat and simmer for 10 minutes.
  3. Serve with 180g (6oz) cooked quinoa and ¼ of an avocado (sliced).

Snack

2 tbsp hummus with sliced carrot batons.

Sunday

Breakfast

Guacamole on toast

Combine ½ an avocado (chopped), 1 tsp pumpkin seeds, chopped coriander, ¼ of a yellow pepper (finely diced) and ½ a spring onion (finely sliced) with a squeeze of lemon juice and 2 tsp olive oil. Serve on 1 slice of sprouted wholegrain bread.

Lunch

Pesto courgetti

  1. Place 1 small handful of basil, 1 tbsp tarragon, ½ tbsp cashew nuts, ½ tbsp pumpkin seeds, 1 tbsp light olive oil, salt and black pepper in a mortar and pestle or food processor and blitz into a pesto paste.
  2. Peel 2 courgettes using a julienne peeler. Heat 2 tsp olive oil in a large non-stick pan.
  3. Add the courgette noodles and 125g (4½oz) ready to eat puy lentils. Fry for 2 minutes then add the pesto and fry for another 1 minute before serving.

Dinner

Crispy tofu salad

  1. Combine 1½ tbsp mirin, 1 tsp soy sauce, 1 tbsp orange juice and ¼ red chilli (chopped) to make a dressing.
  2. Prepare 1 ‘stick’ of soba noodles and rinse under cold water when cooked.
  3. Place the noodles in a large bowl with 100g (3½oz) soya beans, ½ a cucumber (peeled, seeded and sliced), a handful of beansprouts, 2 spring onions (sliced), coriander (chopped) and ½ tsp sesame oil.
  4. Dress the salad and set to one side.
  5. Prepare 125g (4½oz) tofu (pat dry with a kitchen towel first) by cutting into ‘steaks’ lengthways. Sprinkle with cornflour. season with salt then fry in a hot pan with 2 tsp of oil. 
  6. Serve tofu with salad.

Snack

1 small apple (sliced) with 1 tbsp nut butter.

rob hobson nutritionist

Rob Hobson is a food and nutrition consultant and author of The Detox Kitchen Bible. Follow him on Instagram at
@robhobsonnutritionist

For all your vegan pantry needs go to TheVeganKind Supermarket or for cookware check out Debenhams.

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