High-Protein Vegan Meal Plan: 7-Day Menu for Strength and Fat Loss

For most people doing regular resistance training, 1.6–2.2 g of protein per kg of body weight per day is a solid range. If you are new to tracking, start at the lower end and see how your hunger, energy, and progress feel. This plan sits around 100–120 g per day by default, which suits many 55–75 kg individuals; adjust portions and protein shakes to hit your personal target.

Yes, if you hit your protein target, train with enough intensity, and avoid an extreme calorie deficit. Soy, tempeh, seitan, legumes, and vegan protein powders are all effective sources. Spreading 20–40 g protein across 3–4 meals and including at least one higher-protein snack is ideal for muscle retention and recovery.

Absolutely. Repeating breakfasts, lunches, and even full days is often easier and more sustainable than constant variety. As long as your weekly diet includes a mix of legumes, soy foods, grains, vegetables, fruits, and some nuts or seeds, repeating favorites is fine and can actually improve consistency and results.

Keep your protein-dense foods (tofu, tempeh, beans, lentils, seitan, soy yogurt, protein powder) consistent, and reduce added oils, large portions of nuts, seeds, and high-calorie extras like big servings of pasta or bread. You can also increase low-calorie vegetables to keep plate volume high while keeping calories in a deficit.

You do not strictly need it, but it makes hitting higher targets much easier, especially in a calorie deficit or with a busy schedule. One scoop typically adds 20–25 g of protein with relatively few calories. If you prefer whole foods only, increase servings of legumes, tofu, tempeh, and seitan across your meals.