Meal Plan · 1500 cal · cutting
1500 Cal Vegan High-Protein Meal Plan (7-Day USDA)
By Alec Zakhary
1500 cal/day, 100-110g plant protein, fully vegan. Built on USDA FDC verified ingredients (tofu, tempeh, seitan, lentils, edamame, pea protein). 7 unique days. Hits high-protein targets without animal products. Adjust portions ±15% for body weight.
Daily averages
Calories
1503
target 1500
Protein
102g
Carbs
165g
Fat
49g
7-day meal plan
Day 1
1484 cal · 122g P · 137g C · 48g F
breakfast
418 cal · 30g P
Tofu scramble with spinach and toast
- 150g · Tofu, firm 216 cal
- 80g · Spinach, sautéed 18 cal
- 60g (2 slices) · Whole-wheat bread, toasted 162 cal
- 5g · Nutritional yeast 22 cal
lunch
414 cal · 22g P
Lentil and quinoa power bowl
- 150g · Lentils, cooked 174 cal
- 100g · Quinoa, cooked 120 cal
- 100g · Roasted bell pepper 31 cal
- 15g · Tahini dressing 89 cal
dinner
401 cal · 38g P
Seitan stir-fry with brown rice
- 120g · Seitan, cooked 175 cal
- 120g · Brown rice, cooked 134 cal
- 120g · Broccoli, sautéed 42 cal
- 10g · Soy sauce, low-sodium 6 cal
- 5g (1 tsp) · Sesame oil 44 cal
snack
251 cal · 32g P
Edamame and pea-protein shake
- 100g · Edamame, shelled, cooked 121 cal
- 25g · Pea protein powder 100 cal
- 200ml · Almond milk, unsweetened 30 cal
Day 2
1574 cal · 91g P · 206g C · 43g F
breakfast
490 cal · 35g P
Overnight oats with chia and pea protein
- 50g · Rolled oats, dry 188 cal
- 30g · Pea protein powder, vanilla 120 cal
- 200ml · Soy milk, unsweetened 80 cal
- 10g · Chia seeds 49 cal
- 60g · Banana, sliced 53 cal
lunch
505 cal · 18g P
Black bean and sweet potato burrito bowl
- 150g · Black beans, cooked 198 cal
- 150g · Sweet potato, roasted, cubed 135 cal
- 80g · Brown rice, cooked 90 cal
- 60g · Salsa, fresh 18 cal
- 40g · Avocado, diced 64 cal
dinner
348 cal · 30g P
Baked tofu with miso noodles
- 150g · Tofu, extra firm, baked 216 cal
- 100g · Soba noodles, cooked 99 cal
- 100g · Bok choy, sautéed 13 cal
- 10g · Miso paste 20 cal
snack
231 cal · 8g P
Hummus with carrots and pita
- 60g · Hummus 100 cal
- 100g · Carrot sticks 41 cal
- 30g · Whole-wheat pita, half 90 cal
Day 3
1521 cal · 99g P · 158g C · 57g F
breakfast
346 cal · 25g P
Soy yogurt parfait with granola and berries
- 200g · Soy yogurt, unsweetened 100 cal
- 20g · Pea protein powder 80 cal
- 30g · Granola, low-sugar 134 cal
- 100g · Strawberries 32 cal
lunch
480 cal · 27g P
Tempeh BLT (vegan bacon) wrap
- 100g · Tempeh, cooked, sliced 192 cal
- 65g · Whole-wheat tortilla 200 cal
- 40g · Lettuce, romaine 7 cal
- 60g · Tomato, sliced 11 cal
- 10g · Vegan mayo 70 cal
dinner
436 cal · 17g P
Chickpea curry with rice
- 150g · Chickpeas, cooked 246 cal
- 80ml · Coconut milk, light 60 cal
- 100g · Brown rice, cooked 112 cal
- 80g · Spinach, sautéed 18 cal
snack
259 cal · 30g P
Pea-protein shake with peanut butter
- 30g · Pea protein powder, vanilla 120 cal
- 15g (1 tbsp) · Peanut butter, natural 94 cal
- 300ml · Almond milk, unsweetened 45 cal
Day 4
1469 cal · 97g P · 157g C · 54g F
breakfast
445 cal · 32g P
Vegan protein pancakes
- 50g · Oat flour 188 cal
- 25g · Pea protein powder 100 cal
- 150ml · Soy milk, unsweetened 60 cal
- 80g · Banana, mashed 71 cal
- 10g · Maple syrup 26 cal
lunch
357 cal · 17g P
Lentil walnut taco salad
- 120g · Lentils, cooked, seasoned 139 cal
- 15g · Walnuts, raw, chopped 98 cal
- 120g · Mixed greens 22 cal
- 60g · Salsa, fresh 18 cal
- 50g · Avocado, diced 80 cal
dinner
406 cal · 27g P
Tofu pad thai (rice noodle)
- 150g · Tofu, firm, cubed 216 cal
- 100g · Rice noodles, cooked 109 cal
- 80g · Bean sprouts 24 cal
- 10g · Peanuts, crushed 57 cal
snack
261 cal · 21g P
Edamame snack bowl
- 150g · Edamame, in pods, lightly salted 181 cal
- 120g · Soy yogurt with berries 80 cal
Day 5
1474 cal · 111g P · 171g C · 42g F
breakfast
406 cal · 35g P
Smoothie bowl with hemp seeds
- 30g · Pea protein powder, chocolate 120 cal
- 120g · Frozen mixed berries 72 cal
- 80g · Banana, frozen 71 cal
- 150ml · Soy milk, unsweetened 60 cal
- 15g · Hemp seeds 83 cal
lunch
496 cal · 22g P
Quinoa Buddha bowl
- 120g · Quinoa, cooked 144 cal
- 100g · Roasted chickpeas 164 cal
- 80g · Kale, massaged 39 cal
- 100g · Sweet potato, roasted 90 cal
- 10g · Tahini drizzle 59 cal
dinner
324 cal · 35g P
Seitan and broccoli stir-fry
- 120g · Seitan, cooked 175 cal
- 150g · Broccoli, sautéed 53 cal
- 80g · Brown rice, cooked 90 cal
- 10g · Soy sauce, low-sodium 6 cal
snack
248 cal · 19g P
Hemp protein bar (homemade)
- 20g · Pea protein powder 80 cal
- 10g · Hemp seeds 55 cal
- 20g · Dates, pitted 55 cal
- 10g · Almonds, raw 58 cal
Day 6
1463 cal · 94g P · 152g C · 54g F
breakfast
429 cal · 21g P
Tofu and avocado toast
- 120g · Tofu, scrambled with turmeric 173 cal
- 60g (2 slices) · Whole-wheat sourdough 160 cal
- 60g · Avocado, mashed 96 cal
lunch
458 cal · 23g P
Sweetgreen-style harvest bowl (vegan swap)
- 120g · Tofu, baked, cubed (chicken swap) 173 cal
- 80g · Wild rice, cooked 83 cal
- 100g · Sweet potato, roasted 90 cal
- 80g · Apple, diced 42 cal
- 12g · Almonds, slivered 70 cal
dinner
336 cal · 22g P
Lentil bolognese with whole-wheat pasta
- 120g · Lentils, cooked 139 cal
- 100g · Whole-wheat pasta, cooked 124 cal
- 120g · Crushed tomatoes, canned 38 cal
- 8g · Nutritional yeast 35 cal
snack
240 cal · 28g P
Chocolate pea-protein shake
- 30g · Pea protein powder, chocolate 120 cal
- 300ml · Almond milk, unsweetened 45 cal
- 5g · Cocoa powder, unsweetened 11 cal
- 10g · Almond butter 64 cal
Day 7
1537 cal · 103g P · 173g C · 44g F
breakfast
464 cal · 28g P
Vegan breakfast burrito
- 120g · Tofu, scrambled 173 cal
- 60g · Black beans, cooked 79 cal
- 65g · Whole-wheat tortilla 200 cal
- 40g · Salsa, fresh 12 cal
lunch
413 cal · 25g P
Tempeh and quinoa salad
- 100g · Tempeh, cubed, baked 192 cal
- 100g · Quinoa, cooked 120 cal
- 80g · Cucumber, diced 12 cal
- 15g · Lemon-tahini dressing 89 cal
dinner
359 cal · 17g P
Chickpea and spinach curry
- 150g · Chickpeas, cooked 246 cal
- 100g · Spinach, sautéed 23 cal
- 80g · Brown rice, cooked 90 cal
snack
301 cal · 33g P
Edamame and pea-protein shake
- 100g · Edamame, shelled, cooked 121 cal
- 25g · Pea protein powder, vanilla 100 cal
- 200ml · Soy milk, unsweetened 80 cal
My angle
Hitting 100g+ protein on 1500 vegan calories is hard but doable. Anchor proteins: tofu (17g/100g), tempeh (19g/100g), seitan (24g/100g), pea protein powder (~80% by weight). Avoid the 'rice + beans' default that lands at 60g protein; rotate concentrated plant proteins instead.
Frequently asked questions
Can a vegan diet really hit 100g+ protein at 1500 calories?
Yes — but it requires concentrated plant protein sources, not just rice and beans. This plan averages 100-110g/day by anchoring on tofu (17g/100g), tempeh (19g/100g), seitan (24g/100g), and pea/soy protein powder. Generic vegan plans that rely on grains-as-protein land closer to 60-70g.
What about protein quality / amino acid completeness?
By rotating soy (complete protein on its own), seitan, lentils, and chickpeas across the week you cover all essential amino acids. Old 'protein combining' rules are outdated — total daily intake matters more than per-meal completeness for healthy adults.
Why so much soy?
Soy (tofu, tempeh, edamame, soy milk) is the most calorie-efficient complete plant protein. If you can't tolerate soy, swap to seitan (wheat) and pea protein powder for similar protein density. Avoid 100% legume-based plans — they need too many calories for the protein hit.
Where do these calorie numbers come from?
All ingredient calorie/macro values pull from USDA FoodData Central (FDC IDs cited inline). Same database clinical nutrition research uses — verified, peer-reviewed, traceable. See our methodology page for details.
Is this safe long-term?
For healthy adults, yes — well-planned vegan diets at 1500 cal cutting are well-supported in nutrition literature. Watch B12 (supplement required), iron (pair plant iron with vitamin C), and omega-3s (algae-based supplement or chia/flax). Consult a dietitian if you have medical conditions.
Can I swap meals between days?
Yes. Swap any breakfast for any other breakfast, any lunch for any lunch, etc. — meals are designed within similar calorie/protein ranges. Avoid swapping meal types (snack ↔ dinner) since that breaks the daily totals.