High-Protein Plant-Based Meal Plan — 7 Days with Grocery List
The biggest misconception about plant-based eating is that it's hard to get enough protein. With the right recipes — centred on lentils, chickpeas, tofu, tempeh, oats, and seeds — plant-based eating can easily cover strong protein needs. This plan proves it across seven days of varied meals.
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Your 7-Day Plan
| Meal | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Breakfast | Oats Porridge Fiber·Carbs | Ful Medames Fiber·Vitamins·Healthy Fats | Idli & Sambar Fiber·Vitamins·Carbs | Manakish with Zaatar Fiber·Healthy Fats | Oats Porridge Fiber·Carbs | Ful Medames Fiber·Vitamins·Healthy Fats | Idli & Sambar Fiber·Vitamins·Carbs |
| Lunch | Vegetable Fried Noodles Fiber·Carbs | Lentil Soup Fiber·Vitamins | Mixed Vegetable Curry Fiber·Vitamins·Healthy Fats | Chana Masala Fiber·Vitamins | Spaghetti Aglio e Olio Fiber·Healthy Fats·Carbs | Falafel Pita Wrap Fiber·Vitamins·Carbs | Chickpea & Spinach Curry Fiber·Vitamins |
| Snack | Roasted Chickpeas Fiber·Healthy Fats | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Trail Mix Fiber | Dates & Nuts Mix Fiber | Roasted Chickpeas Fiber·Healthy Fats | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Trail Mix Fiber |
| Dinner | Lentil Soup Fiber·Vitamins | Mixed Vegetable Curry Fiber·Vitamins·Healthy Fats | Chana Masala Fiber·Vitamins | Spaghetti Aglio e Olio Fiber·Healthy Fats·Carbs | Falafel Pita Wrap Fiber·Vitamins·Carbs | Chickpea & Spinach Curry Fiber·Vitamins | Tofu Stir Fry Protein·Fiber |
MondayLentil Soup
Oats Porridge
Vegetable Fried Noodles
Roasted Chickpeas
Lentil Soup
TuesdayMixed Vegetable Curry
Ful Medames
Lentil Soup
Hummus with Crudités
Mixed Vegetable Curry
WednesdayChana Masala
Idli & Sambar
Mixed Vegetable Curry
Trail Mix
Chana Masala
ThursdaySpaghetti Aglio e Olio
Manakish with Zaatar
Chana Masala
Dates & Nuts Mix
Spaghetti Aglio e Olio
FridayFalafel Pita Wrap
Oats Porridge
Spaghetti Aglio e Olio
Roasted Chickpeas
Falafel Pita Wrap
SaturdayChickpea & Spinach Curry
Ful Medames
Falafel Pita Wrap
Hummus with Crudités
Chickpea & Spinach Curry
SundayTofu Stir Fry
Idli & Sambar
Chickpea & Spinach Curry
Trail Mix
Tofu Stir Fry
Nutrition Overview
Complete plant protein from combining legumes and grains. High in fibre from lentils and vegetables. Strong vitamin and mineral coverage.
Grocery List
44 itemsQuantities depend on household size. Sign up free for a grocery list that scales to your household.
About This Meal Plan
This plan was generated by Mealible's meal planning engine, which balances protein, carbohydrates, fats, and fibre across all four daily meals over a full week. Every plan draws from a curated recipe collection and arranges meals to avoid repetition while maintaining nutritional consistency.
The grocery list above contains every ingredient you'll need for the full week. Shop once, cook all week. Recipes are designed for practical home cooking — no specialist equipment or hard-to-find ingredients.
Want a plan adapted to your specific household, dietary preferences, or the recipes you already cook? Mealible lets you build a personal recipe library and generates a fresh, personalised meal plan every week — free to try.
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