V7 High-Protein Meal Plan
Try our high-protein programme for a week’s worth of super tasty, easy vegan recipes including breakfasts, lunches, dinners and snacks.
Each meal is packed with vitamins and nutrients and they are particularly high in protein if you need a bit extra. There are serving suggestions, tips and factsheets throughout, providing inspiration and ideas for jazzing up your favourite meals.
Day 1
Breakfast: Vanilla & Coconut Granola (high-protein) With an Introduction to Vegan Cereals
Packed with protein and nutrient-rich oats, nuts, dried fruit and chocolate – you’ll bounce out of bed for this granola! Don’t forget to sprinkle over your favourite toppings – we’ve provided lots of options below, including protein-rich extras.
Lunch: Quick & Easy Tacos With Toasted Pecans & Tahini Drizzle (high-protein)
Made in under 20 minutes, these tacos are super fresh and zinging with nutrients and protein – perfect for busy lives.
Dinner: One-Pot Pad Thai (high-protein)
This is one of the most popular recipes on Vegan Recipe Club! It’s ridiculously easy to make, super-quick and tastes amazing – perfect for busy lives!
Snack: Easiest Energy Balls
The thing that everybody loves about these energy balls is that they are the easiest in the world to make! Full of healthy, protein-packed yumminess, they can be made in just five minutes. Enjoy them fresh throughout the week or freeze them for another time. Perfect post-workout, as a breakfast on the go or as a between-meals snack.
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Day 2
Breakfast: Double Chocolate Overnight Oats (high-protein)
Bounce out of bed for a mouth-watering, super-fuelled start to the day! Quickly prep these indulgent oats the night before, ready to grab and go the next morning!
Lunch: Fresh Pesto & Tofu Sandwich with Balsamic Glaze (high-protein)
We all know that pesto makes everything taste amazing and this high-protein version is no different. Put together with marinated tofu, antipasti and a balsamic glaze, you’ve got a super tasty way of reaching your protein goals.
Dinner: Macaroni ‘Cheese’ & Cauliflower Bake (high-protein)
Have we got the ultimate protein-packed comfort food for you?! The staff at Viva! HQ said it was the nicest mac and cheese they’d ever eaten and it’s got six different protein sources to boot – win, win.
Snack: 5-Minute Toasted Mixed Seeds
This is a delicious way to eat kale and the entire salad will have you feeling brand new – it’s so healthy, you can practically feel the nutrients zinging through your body! Massaging the kale makes it a bit softer to eat and easier to digest – the dressing helps with this process. It can be enjoyed as a side salad or as a main meal, especially if you pack it full of grains, tofu and extra salady bits 🙂
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Day 3
Breakfast: Chocolate Brownie Smoothie With Berry Burst (high-protein)
This creamy, chocolatey shake is bursting with berries and will keep you satisfied for hours! With all-natural ingredients and four different kinds of protein, it really packs a punch.
Lunch: Speedy One Pot Kale, Bean & Lemon Stew
This stew was created as a very quick, hearty, healthy meal which could be batch-cooked and frozen or popped in a flask for lunch the next day. What we didn’t realise was that it was going to become one of the most popular recipes on the Vegan Recipe Club! The fennel seeds, lemon juice and chilli flakes really give this dish its unique flavour, so best not to leave them out.
Dinner: Sticky Gochujang Tofu Bowl (high-protein)
Crispy golden tofu coated in a delectably sticky gochujang sauce – need we say more!
Snack: Cashew Cheese Sauce
This is such a nutritious, protein-rich and tasty cheese sauce which can be used for a huge variety of dishes. A must-have classic to add to your repertoire!
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Day 4
Breakfast: Tropical Sunshine Smoothie (high-protein)
Cool, refreshing and packed with vitamins and protein – the perfect way to start the day!
Lunch: Tempeh Pitta With Spicy Peanut Sauce (high-protein)
Packed with protein, punchy flavours and all your favourite toppings – these pittas are guaranteed to become one of your lunchtime staples.
Dinner: Chilli Non Carne (high-protein)
This is a great one for making at the start of the week and freezing for quick meals. Serve with fluffy rice, cool vegan sour cream, guacamole and zingy lime for a taste sensation.
Snack: Crispy Golden Tofu (that goes with everything)
Well, the title says it all on this recipe – it’s simple, quick and goes with (almost) everything. You can change up the seasoning depending on the dish or keep it nice and plain – the possibilities are endless.
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Day 5
Breakfast: Banana, Walnut & Chocolate Porridge With Nutty Drizzle (high-protein)
Start the day in a supercharged, healthy way with high-fibre oats, protein-rich toppings and oodles of deliciousness.
Lunch: Sizzling Tofu, Kale & Black Bean Toast (high-protein)
This lunch is so quick, so tasty and so protein-rich, we’re convinced it will become one of your weekly staples.
Dinner: Cheat’s Katsu Curry (high-protein)
Take a ready-made vegan chicken fillet and pair it with a creamy katsu sauce, rice and spring onions and you have a very deliciously cheating version of the nation’s favourite Japanese dish!
Snack: Vanilla & Almond Chia Pudding
This tiny little seed truly is a nutritional powerhouse – it’s an excellent source of energy, healthy omega-3 fats, protein, fibre, calcium, potassium, magnesium, selenium and iron – wow, we’re sold! Add creamy nut butter, vanilla and syrup and you’ve got one seriously tasty brekkie!
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Day 6
Breakfast: Lemon & Blueberry Pancakes (high-protein)
A deliciously high protein breakfast combining protein powder, silken tofu and plant milk. Enjoy with a dollop of nut butter and chocolate chips for extra yumminess.
Lunch: Vegan DIY (healthy) Pot Noodle (high-protein)
The thing we love most about this lunch is that you can add pretty much anything you fancy to it! It’s healthy, quick, easy and versatile which makes it perfect for work lunches or a dinner option when you’re short of time.
Dinner: Butternut Squash & Crispy Tofu Traybake With Tahini Drizzle (high-protein)
With minimal prep and bold Middle Eastern flavours, what’s not to love about this dish? Enjoy the combination of sweet butternut squash, crispy golden tofu, chickpeas, cumin and tahini and with four different types of protein it really packs a punch.
Snack: Cookie Dough Protein Bites
These moreish little bites make for the perfect protein-packed snack every time! Enjoy them post-workout, for a mid-morning munch or even as an after-dinner treat… who said healthy couldn’t be yummy?!
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Day 7
Breakfast: All Day Breakfast Burrito (high-protein)
Everyone loves a breakfast burrito and this one can be enjoyed for breakfast, lunch or dinner. Bursting with protein from seven different ingredients, enjoy a delicious and healthy way to fuel your day.
Lunch: Creamy Tahini Kale Salad (high-protein)
This is a delicious way to eat kale and the entire salad will have you feeling brand new – it’s so healthy, you can practically feel the nutrients zinging through your body! Massaging the kale makes it a bit softer to eat and easier to digest – the dressing helps with this process. It can be enjoyed as a side salad or as a main meal, especially if you pack it full of grains, tofu and extra salady bits 🙂
Dinner: Cheatin’ Tagine With Herby Salad
Packed with golden aubergines, aromatic spices and sweet apricots, this tagine is inspired by the flavours of North African cuisine. We wanted to make it quick and easy for busy lives so created a cheatin’ version just for you!
Snack: Healthy Rocky Road (high-protein)
For all the chocolate lovers out there who want to indulge whilst keeping it healthy. Packed full of nuts, dried fruit and four sources of protein – you’ll be zinging with energy!
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