Beginner High Protein Vegan Meal Plan For Fat Loss

Beginner high protein vegan meal plan for fat loss! Very high protein: 122g (plant based) per day to pair with regular cardio and weight training (great for vegan athletes!). Use this easy vegan meal prep for weight loss and for the school or work week.

The first video goes through the grocery shopping list and each ingredient by meal. Then, in the second video I go into detail on how to meal prep and put each recipe together. Enjoy!

Grocery List

Fruit
  • 1 c dried mulberries
  • 4 bananas
  • 4 c frozen mango
  • 1-2 lemons (1/2 for recipe + lemon slices for water)
  • 16 oz grape tomatoes (or any other tomato variety)
  • Optional: buy fresh fruit for snacking in between meals. Example: fresh berries, bananas, apples, kiwi, mango, pineapple, etc.
Vegetables
  • 4 tbsp raw ginger
  • 10 garlic cloves
  • 1 head kale
  • 1 head romaine
  • 8 green onions or 1 bundle of chives
  • 4 sweet potatoes
Grains & Legumes
  • 2 c dried steel cut oats
  • 2 c dried quinoa
  • 1.5 c dried rice
  • 3 cans garbanzo beans, or 1.5 c dried
  • 3 16oz packages super high protein tofu
  • Optional: 4 scoops Nuzest protein powder (in Smooth Vanilla or Just Natural): Get 15% OFF using my code: JACLYNWOOD (updated from video)

You can also try a sample of Nuzest protein powder for $1.99 + Free Shipping

Seeds
  • 8 tbsp hemp seeds
  • 8 tbsp pumpkin seeds
  • 1/2 c tahini (sesame seed butter)
Beverages
  • 2-4* c oat milk (or any other type of plant milk), *extra milk is for adding to my coffee
  • 4 c (32 oz) coconut water
Condiments
  • 13 tbsp coconut aminos (soy-sauce alternative)
  • 6+ tbsp raw apple cider vinegar
  • 4+ tbsp sunflower oil or safflower oil
  • 1 tbsp nutritional yeast (optional)
  • 1/4 tsp smoked paprika
  • To taste: salt & pepper

Daily Macros

Calories: 2,820
Protein: 122g
Fat: 94g
Net Carbs: 332g

Don't be afraid of these macros haha, this meal plan can be done by anyone, but keep in mind that this amount of food is intended for highly active individuals who do both weight lifting and high intensity training. And this level of daily protein is only necessary for those who are body building. However, you can easily cut the portions of food to fit your needs and you will still get more than enough protein and still experience weight loss or weight management. 

If your calorie needs are not as high as mine, your groceries could last 5 or more days if you portion out smaller meal sizes. For example:

  • 5 days = 2,261 daily calories, 97.6g protein
  • 6 days = 1,884 daily calories, 81.3g protein
  • Half portions of each meal = 1,410 daily calories, 61g protein (while this option still has more protein than most people need in a day, I DO NOT recommend eating less than 1,500 calories a day).

*Serving sizes and the calorie count listed are NOT for “restriction” but just used for reference and education. I ALWAYS eat to my hunger level when eating whole foods. The only time I restrict my eating is when I know I’m eating way too many processed foods, or the serving size of a processed food is too large. However, this plan is whole food focused and I eat as much as I’m hungry for.

30 Minute Prep

Please watch the meal plan video for more detailed instructions on how to do the prep and how to put the recipes together. The information below will simply give you exact measurements. 

Stove Top
  • HIGH HEAT
  • 7 minutes: Bring all ingredients to a boil, then:
  • MED/LOW HEAT
  • 20 minutes: 4 cubbed sweet potatoes + 2" water in steamer
  • SIMMER HEAT
  • 7 minutes: 2 c. dried quick steel cut oats + 4 c. water + salt
  • 14 minutes: 2 c. dried quinoa + 4 c. water + 1/2 tsp salt + 1 tbsp oil
  • 20 minutes: 1.5 c. rice + 3 c. water + 1/2 tsp salt + 1 tbsp oil
Blend & Chop
  • 1 minute: 1 c. dried mulberries
  • 3 minutes: 1 head romaine and 1 head kale, 1/2 bundle of chives or 4 green onions
  • 5 minutes: lemon tahini dressing (recipe below under SALAD)

If using dried garbanzo beans instead of canned: cook 1.5 cups dried garbanzo beans with water (google how to QUICK soak and cook garbanzo beans).

RECIPES

Optional: Snack on fresh fruit between meals.
Recommended: Drink 12+ oz of water first thing in the morning and 12+ oz of water between each meal.
OATS
  • 1-1.5 c cooked steel cut oats + 1/2 c water for reheating
  • 3.5 tbsp ground dried mulberries
  • 2 tbsp hemp seeds
  • 1 scoop Nuzest protein powder (in Smooth Vanilla or Just Natural): Get 15% OFF using my code: JACLYNWOOD (updated from video)
  • Optional toppings: fresh fruit

You can also try a sample of Nuzest protein powder for $1.99 + Free Shipping

SMOOTHIE
  • 1 banana
  • 1 c frozen mango
  • 1/2+ tbsp raw ginger (to taste)
  • 1 cup coconut water
  • 1 cup water
  • Ice
SALAD
  • 1.5 c chopped kale
  • 1.5 c chopped romaine
  • 1/2 c (4 oz) chopped grape tomatoes
  • 2 tbsp pumpkin seeds
  • 1 c cooked garbanzo beans
  • 1.5 c cooked quinoa
  • 1 green onion or chives
  • 1/2 c lemon tahini dressing recipe: 
      (makes 2 cups)
    • 1/2 c tahini
    • juice of 1/2 large lemon
    • 4-6 tbsp raw apple cider vinegar (adjust to taste)
    • 1 tbsp coconut aminos
    • 1 tbsp nutritional yeast
    • 2 garlic cloves
    • 1/4 tsp smoked paprika
    • 1/2-1 c water
    • salt & pepper to taste
TERIYAKI BOWL
  • 1 tbsp sunflower oil or safflower oil
  • 1 cooked, cubed sweet potato
  • 1 c cooked rice + 1/2 c water for reheating
  • 2.5 servings high protein tofu (1/2 a package)
  • 3+ tbsp coconut aminos
  • 2 garlic cloves
  • To taste: 1 green onion or chives, grated raw ginger, salt
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