Custom Meal Plan Generator

Here’s a **5-day vegan, high-protein meal plan** with recipes, focused on incorporating a variety of plant-based protein sources to meet nutritional goals. Each day includes breakfast, lunch, dinner, and a snack. --- ### **Day 1:** #### **Breakfast: Tofu Scramble with Spinach** - **Ingredients**: - 200g firm tofu - 1 cup spinach - 1 tbsp olive oil - 1/4 tsp turmeric - Salt and pepper to taste - **Preparation**: 1. Crumble the tofu and sauté with olive oil, turmeric, salt, and pepper. 2. Add spinach and cook until wilted. 3. Serve with whole-grain toast. #### **Lunch: Lentil Salad with Quinoa** - **Ingredients**: - 1 cup cooked quinoa - 1/2 cup cooked lentils - 1/4 cucumber, diced - 1/4 red onion, diced - 1 tbsp olive oil - Lemon juice, salt, and pepper to taste - **Preparation**: 1. Mix all ingredients in a bowl. 2. Drizzle with olive oil and lemon juice. #### **Dinner: Vegan Chickpea Stir-Fry** - **Ingredients**: - 1 can chickpeas, drained - 1 cup broccoli florets - 1 bell pepper, sliced - 2 tbsp soy sauce - 1 tbsp sesame oil - **Preparation**: 1. Stir-fry veggies in sesame oil for 5 minutes. 2. Add chickpeas and soy sauce, cook for another 5 minutes. #### **Snack: Roasted Edamame** - **Ingredients**: - 1 cup shelled edamame - Salt and pepper to taste - **Preparation**: 1. Roast edamame in the oven at 180°C for 10 minutes. 2. Sprinkle with salt and pepper. --- ### **Day 2:** #### **Breakfast: Peanut Butter Oatmeal** - **Ingredients**: - 1/2 cup oats - 1 tbsp peanut butter - 1 tbsp chia seeds - Almond milk - **Preparation**: 1. Cook oats with almond milk. 2. Stir in peanut butter and chia seeds. #### **Lunch: Black Bean Burrito Bowl** - **Ingredients**: - 1/2 cup cooked black beans - 1/2 cup brown rice - 1/4 avocado, sliced - Salsa and lime juice - **Preparation**: 1. Combine black beans, rice, and avocado in a bowl. 2. Top with salsa and lime juice. #### **Dinner: Tempeh Stir-Fry with Rice Noodles** - **Ingredients**: - 100g tempeh, cubed - 1/2 cup rice noodles - 1 cup mixed veggies (bell peppers, carrots) - Soy sauce and garlic - **Preparation**: 1. Cook rice noodles as per package instructions. 2. Stir-fry tempeh and veggies with soy sauce and garlic, serve over noodles. #### **Snack: Almonds and Dried Cranberries** - **Ingredients**: - 1/4 cup almonds - 2 tbsp dried cranberries --- ### **Day 3:** #### **Breakfast: Protein Smoothie** - **Ingredients**: - 1 banana - 1 tbsp peanut butter - 1 scoop vegan protein powder - 1/2 cup almond milk - **Preparation**: 1. Blend all ingredients until smooth. #### **Lunch: Vegan Tacos** - **Ingredients**: - 1/2 cup cooked lentils - 2 small corn tortillas - 1/4 cup diced tomatoes - 1/4 avocado, sliced - **Preparation**: 1. Fill tortillas with lentils, tomatoes, and avocado. #### **Dinner: Grilled Portobello Mushrooms with Quinoa** - **Ingredients**: - 2 large portobello mushrooms - 1 cup cooked quinoa - Balsamic vinegar - **Preparation**: 1. Marinate mushrooms in balsamic vinegar. 2. Grill mushrooms and serve with quinoa. #### **Snack: Protein Bars (Homemade)** - **Ingredients**: - 1/2 cup oats - 1 scoop vegan protein powder - 2 tbsp almond butter - **Preparation**: 1. Mix all ingredients and press into a pan. 2. Refrigerate for 2 hours before slicing. --- ### **Day 4:** #### **Breakfast: Chia Pudding with Berries** - **Ingredients**: - 3 tbsp chia seeds - 1/2 cup almond milk - 1/4 cup mixed berries - **Preparation**: 1. Mix chia seeds with almond milk and refrigerate overnight. 2. Top with berries before serving. #### **Lunch: Vegan Lentil Soup** - **Ingredients**: - 1/2 cup lentils - 1 carrot, chopped - 1 celery stalk, chopped - 1 onion, diced - **Preparation**: 1. Sauté onion, carrot, and celery in a pot. 2. Add lentils and 2 cups of water, simmer for 20 minutes. #### **Dinner: Tofu and Sweet Potato Bowl** - **Ingredients**: - 200g tofu, cubed - 1 sweet potato, roasted - 1/4 cup cooked quinoa - **Preparation**: 1. Roast sweet potato at 200°C for 25 minutes. 2. Cook tofu in a pan and serve with quinoa and sweet potato. #### **Snack: Hummus and Veggies** - **Ingredients**: - 1/4 cup hummus - Sliced carrots and cucumbers --- ### **Day 5:** #### **Breakfast: High-Protein Pancakes** - **Ingredients**: - 1/2 cup oats - 1 scoop vegan protein powder - 1 banana - Almond milk - **Preparation**: 1. Blend oats, protein powder, banana, and almond milk. 2. Cook in a non-stick pan until golden brown. #### **Lunch: Falafel Wrap** - **Ingredients**: - 2 falafel balls - 1 whole-wheat wrap - 1/4 cucumber, sliced - Tahini sauce - **Preparation**: 1. Assemble falafel, cucumber, and tahini in the wrap. #### **Dinner: Vegan Chili** - **Ingredients**: - 1/2 cup kidney beans - 1/2 cup black beans - 1 bell pepper, chopped - 1 can diced tomatoes - **Preparation**: 1. Combine beans, bell pepper, and tomatoes in a pot and simmer for 20 minutes. #### **Snack: Pumpkin Seeds** - **Ingredients**: - 1/4 cup roasted pumpkin seeds --- This meal plan ensures a high-protein intake through a variety of plant-based foods like tofu, tempeh, lentils, and quinoa, while adhering to a vegan diet.