If you are working out, doing yoga, lifting weights, or some other form of more intense exercise, it is beneficial to increase your daily protein and overall calorie intake with good, healthy plant proteins like lentils, beans, tofu, or tempeh, and complex carbohydrates like quinoa, potatoes, beans, oatmeal, etc. Here are some example meals, and daily meal plans to support healthy lifestyles.

Meal 1: Lunch or Dinner

• Lentil soup (1 cup) made with lentils, diced tomatoes, onion, garlic, and vegetable broth. (Total: 214 calories, 16g protein, 27g carbs)
• Roasted Brussels sprouts (1 cup) with olive oil, salt, and pepper. (Total: 68 calories, 3g protein, 6g carbs)
• Quinoa (1/2 cup) with chopped parsley and lemon juice. (Total: 115 calories, 4g protein, 20g carbs)

Total: 397 calories, 23g protein, 53g carbs.

Lentils are a great source of plant-based protein, and they’re also high in fiber and other nutrients like iron and folate. This meal is also high in complex carbohydrates from the lentils and quinoa, which will provide sustained energy throughout the day.

Here’s another sample vegan meal that’s high in protein and low in carbs, coming in at around 400 calories:

• Grilled tofu (3 oz) seasoned with garlic and onion powder, served with sautéed broccoli (1 cup) and sliced bell pepper (1/2 cup) (Total: 194 calories, 20g protein, 8g carbs)
• Mixed greens salad (2 cups) with cherry tomatoes (1/2 cup), sliced cucumber (1/2 cup), and a drizzle of balsamic vinaigrette (Total: 88 calories, 2g protein, 9g carbs)
• Roasted almonds (1/4 cup) for a snack or dessert (Total: 117 calories, 4g protein, 4g carbs)

Total: 399 calories, 26g protein, 21g carbs.

You could also try adding a protein shake or smoothie as a beverage or snack to boost the protein content even more. Just make sure to choose a plant-based protein powder like Naked Pea or another to keep it vegan.

For Higher Intensity Workouts

A vegan meal plan for Crossfit or Hiit workouts, which are higher in intensity and burn more calories, should include a balanced combination of protein, carbohydrates, and healthy fats to support muscle growth, endurance, and recovery. Here is an example meal plan:

Breakfast:

• Tofu scramble with vegetables (onions, peppers, mushrooms) and a side of sweet potato hash
• Fresh fruit (e.g., berries or a banana)
• Protein smoothie with vegan protein powder, almond milk, and frozen berries

Snack:

• Homemade protein bar with nuts, seeds, and dried fruit
• Fresh vegetables with hummus

Lunch:

• Quinoa and black bean salad with roasted vegetables (such as sweet potato, zucchini, and bell peppers), and a homemade vinaigrette dressing
• Mixed green salad with cherry tomatoes, cucumber, and a handful of nuts (such as almonds or walnuts)

Snack:

• Rice cakes with avocado and sprouts
• Protein shake made with vegan protein powder, almond milk, and frozen berries

Dinner:

• Vegan chili with brown rice and roasted vegetables
• Grilled tempeh or tofu with quinoa and roasted vegetables
• Vegan lentil soup with a side of roasted Brussels sprouts

Dessert:

• Fruit salad with coconut yogurt and a drizzle of honey

Remember to adjust portion sizes according to your individual needs and activity level. Also, make sure to stay hydrated throughout the day by drinking plenty of water.

I am not a certified nutritionist or doctor, so please consult your physician before going on any strict diets or meal plans.

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