Member Plan
Plant-Powered
Complete plant-based nutrition with protein-rich meals at every sitting. Designed for vegetarians and vegans who actually want to feel strong and satisfied.
~2,000
kcal/day
95g
Protein
7 Days
Full Plan
Complete
Amino acids
Members Only
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Unlock Full Access Already a member? Log inImportant Nutrients on This Plan
Note: This plan is designed to cover your nutritional needs on a plant-based diet, but consider supplementing: B12 (essential for vegans - get a B12 supplement), Vitamin D (especially in winter), and Omega-3 (algae-based DHA/EPA is the vegan source). A basic multivitamin covers most of this.
Every meal pairs complementary plant proteins to give you complete amino acid profiles - you don't need to worry about "protein combining" at every meal as long as variety is high across the day. This plan deliberately includes tofu, tempeh, lentils, chickpeas, edamame, and seeds to ensure you hit your protein targets.
7-Day Meal Plan
Day 1
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Tofu scramble: firm tofu crumbled and cooked with turmeric, nutritional yeast, spinach, and diced peppers. Served with 2 slices whole grain toast | 420 |
| Lunch | Chickpea power bowl: 3/4 cup chickpeas, brown rice, cucumber, cherry tomatoes, tahini dressing, fresh herbs | 480 |
| Snack | Edamame (1 cup shelled) with sea salt | 190 |
| Dinner | Red lentil curry: red lentils, coconut milk, canned tomatoes, cumin, garam masala. Serve over 1/2 cup basmati rice | 510 |
Day 2
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Protein overnight oats: rolled oats, plant protein powder, oat milk, chia seeds, banana, almond butter | 440 |
| Lunch | Black bean tacos: spiced black beans, corn tortillas (3), avocado, cabbage slaw, salsa, lime | 500 |
| Snack | Handful of mixed nuts + 1 small pear | 220 |
| Dinner | Tempeh stir-fry: cubed tempeh (marinated in soy-ginger), broccoli, snap peas, bell pepper, brown rice | 530 |
Protein tip: Tempeh has roughly 20g of protein per serving and is fermented for better digestibility. It's one of the best whole-food plant protein sources available.
Day 3
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Smoothie bowl: blended frozen mango, banana, plant protein powder, oat milk. Topped with granola, hemp seeds, sliced kiwi | 430 |
| Lunch | Lentil soup (big bowl): red or green lentils, carrots, celery, cumin, lemon. 1 slice whole grain bread | 440 |
| Snack | 2 rice cakes with almond butter and sliced banana | 220 |
| Dinner | Buddha bowl: roasted sweet potato, chickpeas, quinoa, kale (massaged with lemon and olive oil), tahini drizzle | 520 |
Day 4
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Avocado toast x2: 2 slices sourdough, 1/2 avocado, hemp seeds, nutritional yeast, chili flakes. Side of fruit | 410 |
| Lunch | Tofu and vegetable wrap: baked tofu strips, roasted peppers, hummus, spinach, whole grain wrap | 460 |
| Snack | Hummus and veggie sticks (carrot, cucumber, celery) | 160 |
| Dinner | Miso-glazed eggplant with edamame over 3/4 cup brown rice, drizzled with sesame oil and scallions | 490 |
Day 5
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Chia pudding: 1/4 cup chia seeds, 1 cup coconut milk, 1 tsp vanilla. Set overnight. Top with berries and granola | 380 |
| Lunch | White bean and kale soup (large portion), whole grain roll, side salad with olive oil | 470 |
| Snack | 1 oz dark chocolate (70%+) + 15 almonds | 200 |
| Dinner | Stuffed bell peppers: black beans, brown rice, corn, cumin, canned tomatoes, topped with avocado. Bake 25 min | 500 |
Day 6
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Savoury oatmeal: cooked oats topped with sauteed spinach, nutritional yeast, sun-dried tomatoes, and pumpkin seeds | 390 |
| Lunch | Falafel bowl: 5 falafels, quinoa, cucumber, tomato, olives, hummus, lemon-herb tahini | 520 |
| Snack | Plant protein shake blended with oat milk and banana | 280 |
| Dinner | Mushroom and lentil bolognese over whole wheat pasta, nutritional yeast for a parmesan-like finish | 530 |
Day 7
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Pancakes (plant-based): 1 cup oat flour, 1 tbsp flax egg (1 tbsp ground flax + 3 tbsp water), plant milk, banana, vanilla. Top with berries | 400 |
| Lunch | Tofu teriyaki bowl: baked tofu, broccoli, edamame, brown rice, teriyaki sauce (low-sodium), sesame seeds | 500 |
| Snack | Apple + almond butter | 185 |
| Dinner | Chickpea tikka masala: canned chickpeas, coconut milk, canned tomatoes, tikka masala spice blend. Serve over basmati rice with fresh cilantro | 510 |
Week complete. You've consistently hit protein targets through plant foods alone. That's the hardest part of plant-based eating - and you've proven it's completely doable.
Weekly Grocery List
Plant Proteins
- Firm tofu (3 blocks)
- Tempeh (2 packs)
- Chickpeas canned (4 cans)
- Black beans canned (3 cans)
- White beans canned (2 cans)
- Red lentils (1 lb)
- Green lentils (1 lb)
- Edamame frozen (2 bags)
- Plant protein powder
- Hemp seeds
- Falafel (store-bought)
Produce
- Spinach (large bag)
- Kale (large bunch)
- Broccoli (2 heads)
- Bell peppers (4)
- Eggplant (2)
- Mushrooms (16 oz)
- Sweet potatoes (3)
- Snap peas (bag)
- Cherry tomatoes (2 pints)
- Cucumber (2)
- Carrots (bag)
- Celery (bunch)
- Avocados (4)
- Bananas (bunch)
- Mixed berries (bag)
- Mango frozen (bag)
- Kiwi (3)
- Apples (4)
- Pear (2)
- Lemons (4)
- Limes (4)
- Scallions (bunch)
- Fresh cilantro
Pantry
- Rolled oats (1 lb)
- Brown rice (2 lb)
- Basmati rice (1 lb)
- Quinoa (1 lb)
- Whole wheat pasta (1 lb)
- Sourdough bread
- Whole grain bread
- Whole grain tortillas
- Rice cakes
- Granola
- Chia seeds (bag)
- Pumpkin seeds
- Almonds
- Mixed nuts
- Almond butter
- Tahini (jar)
- Hummus
- Coconut milk (3 cans)
- Canned diced tomatoes (4 cans)
- Sun-dried tomatoes
- Olive oil
- Sesame oil
- Low-sodium soy sauce
- Miso paste
- Nutritional yeast
- Ground flaxseed
- Dark chocolate 70%+
- Oat milk (half gallon)
- Tikka masala spice
- Garam masala
- Cumin
- Turmeric
- B12 supplement
Plant-Based Eating Tips
- Eat protein at every meal without exception. Tofu, tempeh, legumes, and edamame are your go-to sources. Don't rely on salads alone.
- Nutritional yeast is non-negotiable. It adds B vitamins, protein, and a savory depth to dishes. Use it on everything.
- Combine legumes and grains regularly - they provide complementary amino acids. Rice and lentils, beans and rice, chickpeas and quinoa all work.
- Take a B12 supplement daily. It's the one nutrient that genuinely cannot be obtained reliably from plants alone.
- Hemp seeds (3 tbsp = 10g protein, all essential amino acids) are the easiest protein boost to add to any meal.
- Batch-cook lentils and beans from dry rather than canned when you have time - it's significantly cheaper and tastes better.
- If your energy dips in week one, you may need more calories. Plant foods are often less calorie-dense - eat bigger portions and add healthy fats like avocado, nuts, and olive oil.