High-Protein Plant-Based Meal Plan: 7 Days of Recipes

High-Protein Plant-Based Meal Plan: 7 Days of Recipes

By R.Davies, PhD・Plant-Based
Published May 05, 2026 | 12 min read

Key Takeaways
  • Tempeh and seitan are the most protein-dense plant foods, and fermentation makes tempeh significantly more digestible than raw soy.
  • Combining lentils with quinoa covers all nine essential amino acids in a single dish — each fills the other's amino acid gap.
  • Pressing tofu for 30 minutes before cooking is the single most impactful technique for improving texture, crust development, and flavour absorption.

This 7-day high-protein plant-based meal plan is designed for anyone who wants to follow a plant-based diet without compromising on their protein (and their intake of other nutrients). We’ve got ideas for protein-rich breakfasts, quick and easy dinners, and convenient snacks.

How Much Protein Do You Need on a Plant-Based Diet?

One of the most common concerns about switching to a plant-based diet is protein. It is a reasonable concern — protein is essential for building and repairing muscle and supports your health. The daily target for most adults is around 0.8g per kilogram of body weight, though active individuals and older adults likely benefit from eating more protein (1-2g per kg per day).

A well-planned plant-based diet can meet your protein needs. Unlike animal proteins, most plant proteins are lower in digestibility, missing or low in at least one essential amino acid, and have a low amount of protein per calorie or gram of food ('protein density'). This means that choosing the right plant foods, eating a wide enough variety, and using simple preparation techniques to release the protein (more easily) from what you eat.

7-Day High-Protein Plant-Based Meal Plan

Day 1

Breakfast: Tofu Scramble

Crumbled firm tofu cooked with turmeric, nutritional yeast, and black salt, loaded with bell peppers and spinach. The result looks and tastes similar to scrambled eggs. It is high in protein, iron, and B vitamins. Black salt (kala namak) is the secret ingredient (but optional if you can’t find it). Serve with toasted whole-grain bread or warmed tortillas.

Snack: Salted Edamame

Steamed edamame pods sprinkled with flaky sea salt. This snack is a high-quality protein source delivering around 17g per cup, along with iron and folate. For convenience, keep a bag of frozen edamame in the freezer. It takes under three minutes to prepare and beats any packet of crisps or chips for nutrition and flavour.

Lunch: Lentil & Quinoa Bowl

Cooked green lentils and quinoa layered over leafy greens with roasted sweet potato, pickled red cabbage, and a lemon-tahini dressing. Because lentils supply lysine (where quinoa doesn’t) and quinoa covers methionine (where lentils don’t), this bowl provides a complete amino acid profile in a single dish.

Dinner: Tempeh Stir-Fry with Brown Rice & Sesame

Marinated tempeh cubes stir-fried with broccoli, snap peas, and red pepper in a ginger-tamari sauce, served over brown rice. Tempeh is a fermented soy product that delivers 19g of protein per 100g, is more digestible than most plant proteins (similar to animal proteins), and, unlike a lot of plant foods, it develops a golden crust when cooked in a hot pan.

Ingredients (serves 2)
  • 200g firm tempeh, cut into 2 cm cubes
  • 1½ cups (280g) cooked brown rice
  • 1 tbsp neutral oil (sunflower)
  • 1 tbsp sesame oil
  • 2 garlic cloves (minced)
  • 1 tsp fresh ginger (grated)
  • 1 head broccoli (in small florets)
  • 1 red bell pepper (thinly sliced)
  • 100g snap peas
  • 3 tbsp low-sodium soy sauce or tamari
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil (to finish)
  • 1 tsp maple syrup
  • 1 tsp cornflour + 1 tbsp water

Directions

  1. Whisk together soy sauce, rice vinegar, maple syrup, and cornflour slurry in a small bowl. Set aside.

  2. Heat neutral oil in a wok or pan over high heat. Add tempeh and cook for 4–5 minutes, turning until it turns golden and crispy all over. Remove and set aside.

  3. In the same pan, heat sesame oil over medium-high heat. Add garlic and ginger; stir-fry for 30 seconds until it has softened slightly.

  4. Add broccoli and peppers. Stir-fry for 3–4 minutes until just tender but still crisp and colourful. Add the snap peas and cook 1 minute more.

  5. Return tempeh to the pan. Pour over the sauce and toss to coat. Cook 1–2 minutes until the sauce thickens and starts to cling to the other ingredients.

Chef's Tip

Marinate the tempeh cubes for 30 minutes in soy sauce, grated ginger, and a splash of apple cider vinegar before cooking. It removes the slight bitter taste from fermentation and improves the depth of flavour.

Day 2

Breakfast: Peanut Butter Overnight Oats with Hemp Seeds

Rolled oats soaked overnight in soy milk with two tablespoons of peanut butter, a tablespoon of chia seeds, and a scattering of hemp seeds. Top with sliced banana and a drizzle of maple syrup in the morning. This dish requires zero morning effort and delivers over 20g of protein before you’ve started your day.

Snack: Roasted Spiced Chickpeas

Crispy oven-roasted chickpeas seasoned with smoked paprika, cumin, and garlic powder. This crunchy, high-fibre snack provides 15g of protein per serving. Make a double or triple batch: they keep in an airtight container for three days and are better than anything store-bought.

Lunch: Black Bean & Sweet Potato Burrito Bowl

Seasoned black beans, roasted sweet potato, brown rice, quick-pickled jalapeños, guacamole, and fresh salsa in a bowl. Finished with lime juice and a handful of fresh coriander. Do not skip the lime — it brightens everything up and improves the absorption of iron from the beans.

Dinner: Red Lentil Dal with Wilted Spinach

A warming, aromatic red lentil dal tempered with mustard seeds, cumin, garlic, and ginger, finished with fresh spinach and lemon. Red lentils deliver 18g of protein per cooked cup, require no soaking, and cook in under 20 minutes. This makes this dish one of the fastest and most nutritious dinners in the plan.

Ingredients (serves 2)
  • 1 cup (200g) dried red lentils, rinsed
  • 2½ cups (600ml) vegetable stock
  • 1 tbsp coconut or neutral oil
  • 1 medium onion (finely diced)
  • 3 garlic cloves (minced)
  • 1 tsp fresh ginger (grated)
  • 1 tsp cumin seeds
  • ½ tsp mustard seeds
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • ½ tsp chilli flakes (adjust to taste)
  • 1 can (400g) chopped tomatoes
  • 100g fresh spinach
  • Juice of ½ lemon
  • Fresh coriander and naan bread to serve

Directions

  1. Heat oil in a medium saucepan over medium heat. Add cumin and mustard seeds; cook 30–60 seconds until they pop.

  2. Add onion and cook 5–6 minutes until softened and lightly golden. Stir in garlic, ginger, ground coriander, turmeric, and chilli flakes. Cook 1 minute.

  3. Add chopped tomatoes. Cook 2–3 minutes, stirring. Add rinsed lentils and vegetable stock. Stir, bring to a boil, then reduce to a simmer.

  4. Simmer uncovered for 15–18 minutes, stirring occasionally, until lentils break down and the dal is thick. Add a splash of water if needed.

  5. Stir in spinach and let wilt for 1–2 minutes, then remove from heat, add lemon juice, and season with salt. Top with fresh coriander. Serve with naan.

Chef's Tip

Make double the quantity — red lentil dal keeps in the fridge for 4 days and actually improves the flavour. It also freezes great for up to 3 months, making it a good candidate for meal-prep Sundays.

Day 3

Breakfast: Edamame & Spinach Smoothie Bowl

A thick, bright green smoothie blended from frozen edamame, baby spinach, banana, soy milk, and hemp seeds, topped with granola, sliced kiwi, and a swirl of almond butter. Edamame in a smoothie sounds unusual, but it blends completely smooth, giving it a creamy texture, and adds protein without altering the flavour.

Snack: Almond Butter & Apple Slices

Sharpe and crispy apple slices paired with two tablespoons of natural almond butter. Simple, portable, and provides around 7g of protein alongside healthy fats and fibre. Choose a natural almond butter with no added sugar or palm oil for the cleanest nutritional profile.

Lunch: Chickpea 'Tuna' Salad Sandwich

Mashed chickpeas combined with nori flakes, finely diced celery, red onion, lemon juice, and vegan mayonnaise on toasted whole-grain bread. The nori is the key ingredient — it lends a subtle taste of the sea that makes this a novel lunchbox staple.

Dinner: Seitan with Roasted Root Vegetables & Herb Sauce

Thick slices of pan-seared seitan with a herb-mustard crust, served over caramelised roasted carrots, parsnips, and beetroot, covered with a fresh parsley and caper salsa verde. At 25g of protein per 100g, seitan is the densest plant protein around.

Ingredients (serves 2)
  • 300g store-bought seitan (sliced thickly)
  • 2 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 1 garlic clove (minced)
  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • 2 medium carrots (cut into chunky pieces)
  • 2 medium parsnips (quartered)
  • 1 medium beetroot (cut into wedges).

Directions

  1. Preheat oven to 200°C / 180°C fan / Gas 6, then toss root vegetables in olive oil, rosemary, salt, and pepper. Spread on a large tray and roast 30–35 minutes until tender and caramelised, turning halfway.

  2. Mix olive oil, Dijon mustard, garlic, thyme, smoked paprika, salt, and pepper. Brush all over the seitan.

  3. Heat a dry pan over medium-high heat. Cook seitan 3–4 minutes per side until golden with charred edges (just like a slice of meat).

  4. Make the herb sauce: blitz parsley, capers, garlic, olive oil, and lemon juice in a small blender until roughly textured and season. You can also do it in a pestle and mortar if you don’t have a blender.

  5. Plate roasted vegetables, top with seitan, and spoon the herb sauce generously over everything. Serve immediately.

Chef's Tip

Because seitan is low in lysine, round out this meal by adding a side of hummus or a few spoonfuls of white beans to the plate — this fills the amino acid gap quietly, without changing the character of the dish.

Day 4

Breakfast: Savoury Chickpea Flour Pancakes (“Besan Chilla”)

Thin, crispy Indian-style pancakes made from chickpea flour batter with fresh ginger, green chilli, coriander, and cumin, served with soy yoghurt and a spoonful of mango chutney. These come together in under 15 minutes, deliver 12g of protein before the yoghurt, and keep you full until lunch.

Lunch: White Bean, Kale, and Lemon Soup

A Tuscan-inspired broth where creamy cannellini beans, cavolo nero, and garlic simmer together, finished with a squeeze of lemon and a swirl of good olive oil. Make a large pot as the beans release their starch overnight and transform the broth into something thick and savoury by the next day.

Dinner: Tofu Tikka Masala with Brown Rice

Marinated extra-firm tofu, charred in a hot pan, simmered in a rich, smoky tomato-coconut tikka sauce and served over brown basmati rice. Press the tofu for at least 30 minutes before marinating; a drier surface absorbs more flavour, develops a better crust, and holds together in the sauce.

Ingredients (serves 2)
  • 400g extra-firm tofu (pressed for 30 min)
  • 3 tbsp plain soy yoghurt
  • 1 tbsp lemon juice
  • 1 tsp each: cumin, coriander, smoked paprika, garam masala
  • ½ tsp each: turmeric, chilli powder
  • 1 tbsp coconut or neutral oil
  • 1 medium onion (finely diced)
  • 3 garlic cloves (minced)
  • 1 tsp grated ginger
  • 1 can (400g) chopped tomatoes
  • 150ml full-fat coconut milk
  • 1 tsp maple syrup
  • 1 cup (185g) uncooked brown basmati rice

Directions

  1. Cut pressed tofu into 2 cm cubes. Combine the marinade ingredients, coat the tofu thoroughly, and marinate for at least 30 minutes. Cook brown basmati rice per packet instructions.

  2. Heat a non-stick pan over high heat. Fry the marinated tofu 2–3 minutes per side until charred and golden. Set aside. In the same pan, heat oil over medium heat. Add onion and cook 6–7 minutes until softened.

  3. Add garlic, ginger, garam masala, cumin, smoked paprika, and chilli powder. Cook 30 seconds.

  4. Add tomatoes. Simmer 8 min, stirring, until the sauce deepens in colour.

  5. Stir in coconut milk and maple syrup. Simmer 3 minutes until silky and rich. Add the charred tofu. Stir gently and simmer 2 minutes. Serve over rice with fresh coriander.

Chef's Tip

Press the tofu using a dedicated tofu press or place it between two plates with a heavy pan on top for 30 minutes. The drier the surface, the better the marinade will penetrate the tofy — and the better the crust when it hits the pan.

Dessert: No-Bake Dark Chocolate & Walnut Energy Balls

Medjool dates blended with rolled oats, cocoa powder, chopped walnuts, and peanut butter, rolled into balls and chilled until firm. A no-bake snack or dessert that doubles as a protein-rich energy source. Roll in desiccated coconut or crushed pistachios for a more polished finish. Make a full batch of 12 and store it in the fridge for the week.

Tofu Tikka Masala

Day 5

Breakfast: Quinoa Porridge with Almond Butter & Berries

Quinoa cooked in soy milk like a porridge until creamy and slightly thick, stirred through with almond butter and a dab of maple syrup, topped with mixed berries and a sprinkle of hemp seeds. Quinoa is one of the very few plant foods that provides all nine essential amino acids, making it a complete breakfast grain.

Snack: Edamame Hummus with Cucumber & Carrot Sticks

A vibrant green hummus made from blanched edamame, tahini, lemon, and garlic. It is lighter in texture and higher in protein than traditional chickpea hummus. Keep a batch in the fridge for up to four days and pair it with any raw vegetables you have to hand.

Lunch: Tempeh & Avocado Grain Bowl with Miso Dressing

Pan-fried tempeh slices over a base of farro or spelt with sliced avocado, shredded red cabbage, and cucumber, drizzled with a sharp miso-ginger-rice vinegar dressing. Farro and spelt are “ancient grains” with a unique chewy texture and considerably more protein than white rice.

Dinner: Black Bean Tacos with Cashew Crema

Smoky chipotle black bean filling in warm corn tortillas with quick-pickled red onion, shredded cabbage, sliced avocado, and a silky blended cashew crema. The cashew crema takes five minutes to make and changes the tacos from a weeknight shortcut to restaurant-quality.

Ingredients (serves 2)
  • 2 cans (400g each) black beans (drained)
  • ½ onion (finely diced)
  • 2 garlic cloves (minced)
  • 1 tsp each: cumin, smoked paprika
  • ½ tsp chipotle paste
  • Juice of ½ lime
  • 100g raw cashews (soaked 2 hrs)
  • Juice of 1 lime
  • 1 small garlic clove
  • 8 small corn or whole-wheat tortillas
  • ½ red cabbage (finely shredded)
  • 1 small red onion (quick-pickled in lime)
  • 1 ripe avocado (sliced)
  • Garnish: small bunch of fresh coriander + lime wedges

Directions

  1. Cashew Crema: Drain soaked cashews and blend with lime juice, garlic, salt, and water until completely smooth. Add water for a pourable consistency. Set aside.

  2. Heat olive oil in a pan over medium heat. Add onion and cook 4–5 minutes until soft. Add garlic, cumin, smoked paprika, and chipotle paste, and cook for another minute.

  3. Add black beans. Mash roughly one-third of them for texture. Cook 4–5 minutes, stirring, until sticky and slightly reduced. Season with lime, salt, and pepper.

  4. Warm tortillas directly over a gas flame or in a dry, hot pan, and fill each tortilla with the black bean mixture. Top with shredded cabbage, pickled red onion, and avocado.

  5. Drizzle generously with cashew crema and scatter fresh coriander. Serve with lime wedges.

Chef's Tip

Soak the cashews overnight in the fridge to save time. For a nut-free version, substitute the cashew crema with plain soy yoghurt thinned with lime juice and a pinch of garlic powder.

Day 6

Breakfast: Soy Yogurt with Walnuts, Berries, & Hemp Seeds

Plain unsweetened soy yoghurt is the highest-protein dairy-free yoghurt available. Layer it with walnuts, mixed berries, hemp seeds, and a dab of maple syrup. Always check the label when buying plant-based yoghurt: soy-based versions contain significantly more protein than oat or coconut ones. Choosing one with live cultures can also help your gut health.

Lunch: Edamame & Soba Noodle Salad with Miso Dressing

Buckwheat soba noodles mixed with shelled edamame, shredded carrot, sliced cucumber, spring onions, and sesame seeds in a miso-ginger-rice vinegar dressing. Soba noodles are made from buckwheat, which (unlike most grains) is a high-quality protein source on its own.

Dinner: Chickpea Shawarma Bowl with Tahini Sauce

Spiced roasted chickpeas on top of fluffy couscous with cucumber, fresh tomato, flat-leaf parsley, pickled cabbage, and a drizzle of lemon tahini sauce. Roast the chickpeas until they are crispy for texture. Give them an extra five minutes in the oven at high heat; it can make all the difference.

Ingredients (serves 2)
  • 2 cans (400g each) chickpeas (drained and dried)
  • 2 tbsp olive oil
  • 1 tsp each: cumin, smoked paprika, coriander
  • ½ tsp each: turmeric, cinnamon, cayenne
  • 4 tbsp tahini
  • Juice of 1 large lemon
  • 1 small garlic clove, minced
  • 4–5 tbsp cold water
  • 1 cup (180g) dry couscous (cooked)
  • 1 large cucumber (diced)
  • 2 ripe tomatoes (diced)
  • ½ red onion (finely sliced)
  • Small bunch flat-leaf parsley
  • ½ cup pickled red cabbage

Directions

  1. Preheat oven to 220°C / 200°C fan / Gas 7. High heat is essential for crispy chickpeas.

  2. Thoroughly pat chickpeas dry with a clean tea towel. Spread on a lined tray and roast 20 min.

  3. Combine olive oil, all spices, salt, and pepper. Remove tray, toss chickpeas in spiced oil, and return to oven for a further 10–12 minutes until deeply golden and crisp.

  4. Prepare couscous per packet instructions. Fluff with a fork, stir through a little olive oil and seasoning. Whisk tahini, lemon juice, garlic, and salt. Add cold water 1 tbsp at a time until smooth and pourable.

  5. Assemble bowls: couscous base, then chickpeas, cucumber, tomato, red onion, and pickled cabbage. Scatter with parsley and drizzle generously with tahini sauce. Serve immediately while the chickpeas are still crispy.

Chef's Tip

Drying the chickpeas is the single most important step. After draining, spread them on a clean tea towel, pat dry, and leave uncovered for 10 minutes. Any surface moisture will cause them to steam rather than roast — and steamed chickpeas stay soft no matter how long you leave them in the oven.

Dessert: No-Bake Peanut Butter Protein Balls

Rolled oats, peanut butter, ground flaxseed, dark chocolate chips, and maple syrup were combined and rolled into bite-sized balls, then refrigerated until firm. A batch of 12–14 prepared on Sunday provides quick snacks for the entire week; no cooking, no cleanup.

Day 7

Breakfast: Whole-Grain Toast with White Bean Spread & Avocado

Creamy cannellini bean spread seasoned with lemon, garlic, and rosemary on toasted seeded whole-grain bread, topped with sliced avocado, cherry tomatoes, and a drizzle of olive oil. White bean spread delivers triple the protein of plain avocado alone, and with a can of beans and a fork, it takes under five minutes to make.

Lunch: Lentil, Roasted Pepper, and Quinoa Salad

Warm puy lentils and quinoa combined with charred roasted red peppers, fresh flat-leaf parsley, red onion, and a sherry vinegar dressing. This salad works equally well warm or at room temperature and packs well into a lunchbox — the flavours get better if you leave them to sit for 20 minutes before eating.

Dinner: Miso-Glazed Tempeh with Edamame Fried Rice

Sticky miso-glazed tempeh fillets served with a protein-rich edamame fried rice made with day-old brown rice, tamari, ginger, sesame oil, diced carrot, and spring onions.

Ingredients (serves 2)
  • 200g tempeh (sliced into thick strips)
  • 2 tbsp white (shiro) miso paste
  • 1 tbsp maple syrup
  • 2 tbsp rice vinegar
  • 3 tbsp soy sauce
  • 2 tbsp sesame oil
  • 2 tsp grated ginger
  • 2 cups (370g) cold day-old brown rice
  • 1 cup (155g) shelled edamame (thawed)
  • 2 garlic cloves (minced)
  • 1 medium carrot (finely diced)
  • 2 spring onions (sliced)
  • 1 tbsp neutral oil for frying
  • 1 tsp sesame seeds to garnish

Directions

  1. Whisk together miso paste, maple syrup, rice vinegar, soy sauce, sesame oil, and ginger. Coat the tempeh strips and marinate for 10 minutes.

  2. Heat a non-stick pan over medium-high heat. Cook tempeh 3–4 minutes per side until dark, caramelised, and sticky. Set aside.

  3. In a wok, heat neutral oil over high heat. Add carrot and stir-fry 2 minutes. Add garlic and ginger; cook 30 seconds.

  4. Add the cold day-old rice. Break up any clumps and stir-fry 3–4 minutes until separated and beginning to crisp at the edges. Add edamame and stir through.

  5. Pour over soy sauce, sesame oil, and rice vinegar. Toss for 1–2 minutes until piping hot. Serve rice topped with miso-glazed tempeh. Garnish with spring onions and sesame seeds.

Chef's Tip

Cold day-old rice is non-negotiable for proper fried rice — fresh rice is too moist and turns the dish heavy. Cook the brown rice the night before, spread it on a tray to cool, and refrigerate it uncovered overnight. If you forgot, spread freshly cooked rice on a tray and freeze it for 30 minutes to dry it out quickly.

Dessert: Baked Pear with Walnuts, Cinnamon, & Maple Syrup

Halved pears baked until tender and caramelised, topped with crushed walnuts, a dusting of cinnamon, and a dab of maple syrup. Serve with a big spoonful of plain soy yoghurt. This dessert is naturally sweet, a warming end to the week that delivers protein and omega-3 fatty acids from the walnuts.

Miso-Glazed Tempeh with Edamame Fried Rice

How to Personalise This Meal Plan

For vegans: 

Every recipe in this plan is 100% vegan. Soy yoghurt, soy milk, and plant-based fermented foods like tempeh and miso are your highest-protein staples — keep them stocked.

For vegetarians: 

You have additional options. Adding an egg to the tofu scramble, using dairy yoghurt in the tikka masala marinade, or topping bowls with feta cheese all increase protein content and other nutrients with minimal effort.

For flexitarians: 

Swap any dinner for a portion of fish, chicken, or eggs 2–3 times this week without changing the rest of the plan. This easily closes off any essential amino acid gaps and makes the protein targets easier to hit.

For weight loss: 

Keep portions of grains (rice, couscous, farro) at three-quarters of the recipe and increase the amount of vegetables instead. Prioritise the highest-protein foods (tempeh, tofu, edamame, lentils) as these foods provide the most fullness per calorie.

For building muscle or high activity levels: 

Increase total portions by 20–25%, add an extra protein-rich snack (soy yoghurt with hemp seeds, or a second portion of edamame hummus with crackers), and aim for 1.2–2g of protein per kilogram of body weight.

For a tight budget: 

Swap tempeh for extra-firm tofu (typically half the price), use dried lentils and beans instead of canned (around a third of the cost once cooked). Buy tempeh, tahini, miso paste, and soy sauce from Asian supermarkets (where it is often cheaper than health food stores). Buy frozen edamame and frozen spinach rather than fresh. The plan remains nutritionally identical.

For beginners: 

Start with the three simplest meals — the overnight oats, the lentil dal, and the burrito bowl. None of them requires special ingredients or cooking techniques, and all three can be prepped in advance.

Tips for Making This Plan Work

Stock the right staples 

A well-stocked plant-based kitchen means most of these meals come together quickly. The essentials: firm and extra-firm tofu, dried lentils, canned chickpeas and black beans, tempeh, soy milk, soy yoghurt, tahini, miso paste, soy sauce, sesame oil, and a good selection of spices. With these to hand, you can improvise a high-protein meal in under 20 minutes.

Batch cook on Sunday

Cook a large pot of brown rice, a pot of lentils or beans, and roast a tray of chickpeas. These three components appear across multiple days in the plan and reheat perfectly. The dal also freezes well if you make a double portion.

Press your tofu properly

Poorly pressed tofu is the most common reason plant-based cooking doesn’t quite hit the spot (particularly for meat eaters). Press extra-firm tofu for 30 minutes, cut it into cubes or slabs, and cook it over high heat without moving it until a proper crust forms.

Vary your grains beyond rice

Quinoa, farro, spelt, and buckwheat soba all contain more protein per serving than white rice and bring more nutritional variety to the week. They are also more filling, which helps keep your overall calorie intake in check.

Use fermented soy foods regularly

Tempeh, miso, and soy yoghurt are not just high in protein; fermentation makes their protein significantly more digestible than raw soy. Building them into three or four meals a week significantly improves the overall protein quality of a vegan diet.

Eat mindfully and share when you can 

The social dimension of eating matters. Even a simple bowl of dal and rice feels more nourishing when eaten slowly and without distraction. Cooking for others is one of the most reliable ways to stay consistent with a new way of eating - get your family and friends involved.

Complement with regular movement

Protein does its best work when paired with physical activity. Even a 30-minute walk after dinner improves the way your body uses the amino acids from your meals.

Mediterranean Diet Recipe Guide

Plant-Based High-Protein Shopping List

This list covers all ingredients for the 7-day meal plan at 2 servings per meal. Check your pantry before shopping — you may already have several of the spices and staples.

Shopping Tip

The most economical approach is to buy tempeh and tofu from an Asian supermarket, purchase lentils and dried beans rather than canned wherever you have time to cook them, and source seeds (hemp, chia, sesame) in bulk from an online health food retailer.

Fresh Produce — Vegetables

  • 2 heads of broccoli
  • 4 bell peppers (2 red, 1 yellow, 1 orange)
  • 200g snap peas
  • 6 medium carrots
  • 2 medium parsnips
  • 1 medium beetroot
  • 5 red onions
  • 4 white/yellow onions
  • 2 sweet potatoes
  • 1 large bunch of kale/cavolo nero
  • 400g baby spinach
  • 3 cucumbers
  • 1 punnet of cherry tomatoes
  • 4 medium tomatoes
  • 1 small red cabbage
  • 2 bunches of spring onions
  • 4 ripe avocados
  • 2 celery stalks
  • 1 large piece of ginger
  • 3 bulbs of garlic.

Fresh Produce — Herbs & Fruit

  • 2 large bunches of parsley
  • 2 bunches of coriander
  • 1 sprig of rosemary
  • 8 lemons
  • 5 limes
  • 3 bananas
  • 300g mixed red berries
  • 2 kiwi fruits
  • 2 pears
  • 2 apples
  • 15 Medjool dates.

Proteins, Tofu & Fermented Soy

  • 800g extra-firm tofu
  • 600g firm tempeh
  • 300g seitan
  • 1 tub nutritional yeast
  • 1 pack of nori sheets
  • 2 litres of soy milk
  • 500g plain unsweetened yoghurt. 

Legumes (Dried & Canned)

  • 400g dried red lentils
  • 200g dried green/puy lentils
  • 4 × 400g cans of black beans
  • 6 × 400g cans of chickpeas
  • 3 × 400g cans of white beans
  • 400g edamame (in pods)
  • 400g shelled edamame
  • 200g chickpea flour. 

Grains & Bread

  • 1kg brown rice
  • 400g basmati rice
  • 400g quinoa
  • 400g rolled oats
  • 250g couscous
  • 200g farro or spelt
  • 1 large loaf of whole-grain seeded bread
  • 1 pack of 8 small corn or whole wheat tortillas
  • 1 pack naan or flat bread. 

Nuts, Seeds & Butters

  • 150g raw cashews
  • 200g walnuts
  • 100g almonds
  • 1 jar of almond butter
  • 1 jar of peanut butter
  • 150g hemp seeds
  • 60g chia seeds
  • 60g sesame seeds
  • 1 jar of tahini
  • 60g ground flaxseeds
  • Pistachios
  • Desiccated coconut

Canned, Jarred & Sauces

  • 2 × 400g canned chopped tomatoes
  • 400g full-fat coconut milk
  • Vegetable stock/bouillon
  • 1 small jar of vegan (or normal) mayonnaise
  • 1 small jar of chipotle paste
  • 1 small jar of Dijon mustard
  • 1 small jar of mango chutney
  • 1 small pack of granola

Oils, Vinegars & Sweeteners

  • 750ml extra-virgin olive oil
  • 150ml sesame oil
  • 300ml sunflower or rapeseed oil
  • 1 small jar of coconut oil
  • 1 bottle of soy sauce
  • 1 tub white (shiro) miso paste
  • 250ml rice vinegar
  • 100ml sherry vinegar
  • 1 pack of cornflour/cornstarch
  • 1 bottle of maple syrup
  • Dark chocolate chips or cocoa powder.

Spices & Dried Herbs

  • Ground cumin
  • Coriander
  • Turmeric
  • Paprika
  • Sweet paprika
  • Garam masala
  • Cinnamon
  • Cayenne pepper
  • Chilli flakes
  • Mustard seeds
  • Dried thyme
  • Dried rosemary

Further Reading

The Health Benefits of Olive Oil

Mediterranean Diet for Weight Loss and Health

Plant-Based Protein Sources: What Everyday Foods Deliver

    Published: May 05, 2026

    Lead Author: R.Davies, PhD, MRes, BSc, CPT, FHEA | Author Bio
    Dr Davies is a physiologist specialising in human health, performance and nutrition.

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