The Independent Pharmacy GLP-1 Vegan Meal Plan
Nutrition that supports every step of your weight loss journey.
Starting GLP-1 treatment often changes your appetite, making it harder to know what, and how much, to eat. This simple 7-day meal guide has been created by our registered dietitian to help you get enough protein and nutrients while supporting healthy weight loss.
Use it as inspiration rather than a strict plan. Mix and match meals, repeat your favourites and adjust portions to suit your appetite.
Key Things to Remember
✓ Women: aim for at least 1,200 kcal/day
✓ Men: aim for at least 1,500 kcal/day
✓ Aim for three balanced meals each day, even if portions are smaller
✓ Keep one or two nutritious snacks available if you need them
✓ Batch cook where possible to save time, and prevent decision-fatigue
✓ Focus on consistency, not perfection
Your 7-Day Meal Plan
| Day | Breakfast | Lunch | Dinner | Snack(s) |
|---|---|---|---|---|
| Monday | Tofu Scramble with Toast | Lentil & Quinoa Salad | Tempeh Stir Fry | Protein Smoothie • High Protein Yoghurt Bowl |
| Tuesday | Protein Overnight Oats | Chickpea and Tofu Wrap | Red Lentil Pasta with Tomato & Spinach | Roasted Edamame • Extra High Protein Yoghurt Bowl |
| Wednesday | Protein Smoothie Bowl | Tofu Poke Bowl | Black Bean & Kidney Bean Chilli | Peanut Butter on Apple & Protein Shake • Protein Yoghurt |
| Thursday | Vegan Protein Pancakes | Red Lentil Soup | Seitan Stir Fry | Nuts and Protein Shake • Hummus and Crackers |
| Friday | Tofu Breakfast Burrito | Quinoa Chickpea Bowl | Tofu Lentil Curry | Fruit Smoothie • Protein Picky Bowl |
| Saturday | High Protein Granola Bowl | Vegan Chicken Sandwich | Pasta with Pesto | Vegan Protein Bar • Peanut Butter Protein Smoothie |
| Sunday | Protein Peanut Butter Overnight Oats | Tofu Peanut Noodles | Lentil Shepherd's Pie | Crunchy Yoghurt • Crunchy Humous |
Handy protein swaps for those that aren’t following a plant based diet:
- Eggs
- Soft cheese such as Quark and Cottage cheese
- Dairy based yogurts such as Skyr and Greek yogurt
- Cheeses such as Paneer, Halloumi, Cheddar and Mozzarella
- Cow's milk
- Meat alternatives such as Quorn
Recipes
Breakfast
| Recipe | Ingredients | Method | Nutrition |
|---|---|---|---|
| Extra High Protein Yoghurt Bowl | 200g plant-based high protein yoghurt • 15g vegan protein powder • 10g mixed seeds • 80g berries | 1) Stir protein powder into yoghurt 2) Top with seeds and berries | 290kcal • 29g protein • 21g carbs • 10g fat • 8g fibre |
| High Protein Granola Bowl | 200g plant-based high protein yoghurt • 50g high protein granola • 80g berries | 1) Mix all ingredients together in a bowl | 405kcal • 27g protein • 48g carbs • 10g fat • 6g fibre |
| Protein Overnight Oats | 40g porridge oats • 200ml unsweetened soya milk • 25g vegan protein powder • 10g mixed seeds • 80g blueberries | 1) Mix all ingredients together in a container 2) Refrigerate overnight | 370kcal • 30g protein • 37g carbs • 10g fat • 11g fibre |
| Protein Peanut Butter Overnight Oats | 40g oats • 200ml unsweetened soya milk • 25g vegan protein powder • 10g peanut butter • 1 medium banana | 1) Mix oats, milk, protein powder and peanut butter together in a container 2) Chop banana over the top of the mixture 3) Store overnight in the fridge | 450kcal • 26g protein • 61g carbs • 13g fat • 9g fibre |
| Protein Smoothie Bowl | 200ml unsweetened soya milk • 30g vegan protein powder • 1 medium banana • 10g peanut butter • 20g high protein granola | 1) Chop banana and freeze overnight 2) The next morning, blend all ingredients except granola 3) Pour into a bowl and top with granola | 400kcal • 28g protein • 48g carbs • 12g fat • 8g fibre |
| Tofu Breakfast Burrito | 1 wholemeal wrap • 120g firm tofu • 30g vegan cheese • 50g pepper • 50g spinach • 10g nutritional yeast | 1) Dry fry tofu and vegetables in a non-stick pan, 5–7 minutes 2) Stir in nutritional yeast 3) Fill wrap with all ingredients | 410kcal • 23g protein • 41g carbs • 17g fat • 10g fibre |
| Tofu Scramble with Toast | 150g firm tofu • 1 slice wholemeal bread • 10g nutritional yeast • 75g mushrooms • 50g spinach • 5ml olive oil • ½ tsp turmeric • ½ tsp garlic powder | 1) Crumble tofu and slice mushrooms 2) Heat oil in a pan, add mushrooms, cook 3–4 minutes 3) Add tofu, spices and nutritional yeast, cook a further 5 minutes 4) Stir in spinach until wilted 5) Toast bread and serve | 405kcal • 34g protein • 22g carbs • 20g fat • 10g fibre |
| Vegan Protein Pancakes | 50g oats • 150ml unsweetened soya milk • 25g vegan protein powder • 5g maple syrup • ½ tsp baking powder | 1) Blend all ingredients 2) Cook in a non-stick pan, 2–3 minutes each side | 345kcal • 23g protein • 47g carbs • 8g fat • 6g fibre |
Lunch
| Recipe | Ingredients | Method | Nutrition |
|---|---|---|---|
| Chickpea and Tofu Wrap | 1 wholemeal wrap • 100g firm tofu • 60g canned chickpeas, drained • 50g tomato • 30g lettuce • 10g vegan mayonnaise • 5ml lemon juice | 1) Cube tofu and dry fry in a non-stick pan, 5–6 minutes 2) Lightly mash chickpeas with lemon juice and mayonnaise 3) Add all ingredients to wrap and roll tightly | 485kcal • 27g protein • 42g carbs • 23g fat • 10g fibre |
| Lentil & Quinoa Salad | 120g canned lentils, drained • 30g quinoa, uncooked • 80g tomato • 50g cucumber • 30g spinach • 5g olive oil • 10ml lemon juice | 1) Cook quinoa in water as per packet instructions 2) Chop vegetables and combine with lentils and quinoa in a bowl 3) Mix olive oil and lemon juice together and stir through salad | 305kcal • 16g protein • 35g carbs • 8g fat • 13g fibre |
| Quinoa Chickpea Bowl | 100g canned chickpeas, drained • 50g quinoa, uncooked • 80g tomato • 50g cucumber • 5ml olive oil | 1) Cook quinoa as per packet instructions 2) Rinse chickpeas 3) Chop cucumber and tomatoes 4) Combine all ingredients in a bowl 5) Drizzle with olive oil and mix before serving | 355kcal • 15g protein • 54g carbs • 10g fat • 11g fibre |
| Red Lentil Soup | 1 slice wholemeal bread • 60g red lentils, dry • 50g carrot • 50g onion • 1 clove garlic • 1 vegetable stock cube • 5ml olive oil | 1) Chop vegetables 2) Cook onion and garlic in oil, 2–3 minutes 3) Stir stock cube into 300ml boiling water 4) Add lentils, carrot and stock to pan with onion and garlic, simmer 20 minutes 5) Blend if preferred 6) Serve with bread | 390kcal • 20g protein • 65g carbs • 8g fat • 5g fibre |
| Tofu Peanut Noodles | 120g firm tofu • 60g rice noodles, uncooked • 80g mushrooms • 15g peanut butter • 5ml soy sauce • 5ml lime juice | 1) Cook noodles according to packet instructions 2) Chop mushrooms 3) Dry fry tofu and mushrooms in a non-stick pan, 5–6 minutes 4) Mix in peanut butter, soy sauce and lime juice with a splash of water, cook a further 1–2 minutes 5) Combine everything and serve | 410kcal • 19g protein • 56g carbs • 13g fat • 3g fibre |
| Tofu Poke Bowl | 120g firm tofu • 40g wholegrain rice, uncooked • 40g avocado • 50g cucumber • 50g carrot • 10ml soy sauce • 5ml rice vinegar • 5g maple syrup | 1) Cook rice according to packet instructions 2) Cube tofu 3) Mix soy sauce, rice vinegar and maple syrup to make a dressing 4) Assemble bowl with tofu, rice and vegetables, and drizzle dressing over the top | 360kcal • 16g protein • 44g carbs • 14g fat • 4g fibre |
| Vegan Chicken Sandwich | 100g vegan chicken pieces • 2 slices wholemeal bread • 10g vegan mayonnaise • 20g lettuce | 1) Cook vegan chicken pieces according to pack instructions 2) Spread vegan mayonnaise onto the bread, then layer with lettuce and chicken pieces 3) Assemble sandwich and serve | 455kcal • 32g protein • 38g carbs • 21g fat • 10g fibre |
Dinner
| Recipe | Ingredients | Method | Nutrition |
|---|---|---|---|
| Black Bean & Kidney Bean Chilli | 120g black beans, drained • 80g kidney beans, drained • 150ml passata • 50g onion • 1 clove garlic • 5ml olive oil • 1 tsp smoked paprika • 1 tsp cumin | 1) Chop onion and garlic 2) Heat oil and cook onion, 3–4 minutes 3) Add garlic and spices, cook a further 1 minute 4) Add beans and passata 5) Simmer for 15 minutes | 365kcal • 15g protein • 43g carbs • 17g fat • 12g fibre |
| Lentil Shepherd's Pie | 100g quorn mince, raw • 150g potato, uncooked • 50g canned lentils, drained • 100g mixed veg • 100ml passata • 20ml unsweetened soya milk | 1) Boil potato for 20 minutes and mash with milk 2) Dry fry quorn mince until browned 3) Add lentils, vegetables and passata to the pan with quorn, cook a further 15 minutes 4) Place mixture in a deep baking tray and top with the mash 5) Bake in the oven for 20 minutes at 180°C | 365kcal • 27g protein • 54g carbs • 6g fat • 18g fibre |
| Pasta with Pesto | 50g red lentil pasta, uncooked • 50g spinach • 30g pine nuts • 15g vegan pesto | 1) Cook pasta according to packet instructions 2) Stir through pesto, nuts and spinach | 420kcal • 19g protein • 40g carbs • 21g fat • 5g fibre |
| Red Lentil Pasta with Tomato & Spinach | 75g red lentil pasta, uncooked • 150ml passata • 50g spinach • 10g nutritional yeast • 5ml olive oil • 1 clove garlic • 1 tsp dried basil | 1) Cook pasta according to packet instructions 2) Heat oil and add chopped garlic 3) Add passata and basil, simmer for 10 minutes 4) Stir in spinach until wilted 5) Combine with pasta and top with nutritional yeast | 360kcal • 30g protein • 54g carbs • 3g fat • 11g fibre |
| Tempeh Stir Fry | 100g tempeh • 35g wholegrain rice, uncooked • 200g mixed stir fry vegetables • 15ml soy sauce • 5ml sesame oil | 1) Boil rice according to instructions 2) Cube tempeh 3) Pan fry tempeh in sesame oil, 5–7 minutes 4) Add vegetables and soy sauce to pan, cook until tender 5) Serve with rice | 465kcal • 27g protein • 46g carbs • 19g fat • 5g fibre |
| Tofu Lentil Curry | 100g firm tofu • 40g wholegrain rice, uncooked • 100ml reduced fat coconut milk • 50g red lentils, dry • 50g spinach • 10g curry paste | 1) Boil rice according to packet instructions 2) Simmer lentils in a separate pan in just enough water to cover, 10 minutes 3) Reduce heat, stir in curry paste and coconut milk to thicken 4) Add tofu cubes, simmer gently 5–7 minutes 5) Add spinach and cook until wilted 6) Serve curry mixture with rice | 490kcal • 27g protein • 63g carbs • 17g fat • 3g fibre |
| Seitan Stir Fry | 120g seitan, raw • 35g wholegrain rice, uncooked • 200g mixed stir fry vegetables • 15ml soy sauce • 5ml sesame oil • 5g garlic | 1) Boil rice according to packet instructions 2) Fry seitan for 5 minutes in sesame oil 3) Add vegetables and garlic, cook a further 10 minutes 4) Add soy sauce and serve | 365kcal • 32g protein • 40g carbs • 15g fat • 1g fibre |
Your Backup Plan For Difficult Days
A simple meal designed for the days when your appetite has gone walkabout or your stomach isn't playing ball.
| Recipe | Ingredients | Method | Nutrition |
|---|---|---|---|
| Drinkable Cream of Rice | 40g cream of rice cereal • 300ml unsweetened soya milk • 25g vegan protein powder • 10g maple syrup (optional) | 1) In a saucepan, whisk cream of rice with 100ml cold milk until fully smooth 2) Add the remaining 200ml milk and optional maple syrup 3) Heat on a low to medium heat, stirring continuously until thick and smooth | 350kcal • 24g protein • 48g carbs • 6g fat • 3g fibre |
Snacks
Apple with Peanut Butter, and Protein Drink
Ingredients: 1 large apple • 30g vegan protein powder • 15g peanut butter
Method: Slice apple and spread peanut butter on slices • Mix protein powder in 250ml water and drink alongside apple and peanut butter snack
Nutrition: 285kcal | 21g protein | 28g carbohydrates | 10g fat | 5g fibre
Crunchy Yoghurt
Ingredients: 200g plant-based high protein yoghurt • 15g mixed seeds
Method: Mix seeds into yoghurt and serve
Nutrition: 240kcal | 18g protein | 18g carbohydrates |11g fat | 4g fibre
Crunchy Humous
Ingredients: 50g hummus • 15g mixed seeds • 50g cucumber
Method: Mix hummus and seeds together • Slice cucumber into sticks
Nutrition: 205kcal | 7g protein | 12g carbohydrates | 16g fat | 7g fibre
Extra High Protein Yoghurt Bowl
Ingredients: 200g plant-based high protein yoghurt • 15g vegan protein powder • 10g mixed seeds • 80g berries
Method: Stir protein powder into yoghurt • Top with seeds and berries
Nutrition: 290kcal | 29g protein | 21g carbohydrates | 10g fat | 8g fibre
Fruit Smoothie
Ingredients: 30g vegan protein powder • 250ml unsweetened soya milk • 100g banana
Method: Blend all ingredients together until smooth
Nutrition: 270kcal | 24g protein | 33g carbohydrates | 6g fat | 6g fibre
Hummus and Crackers
Ingredients: 50g hummus • 40g (~4) seeded crackers
Method: Enjoy hummus on crackers.
Nutrition: 310kcal | 7g protein | 35g carbohydrates | 17g fat | 4g fibre
Nuts and Protein shake
Ingredients: 30g mixed nuts • 25g vegan protein powder
Method: Mix protein powder in 250ml water • Drink alongside mixed nuts snacks.
Nutrition: 270kcal | 21g protein | 11g carbohydrates | 16g fat | 2g fibre
Peanut Butter Protein Smoothie
Ingredients: 200ml unsweetened soya milk • 25g vegan protein powder • 10g peanut butter
Method: Blend all ingredients together and serve in a glass
Nutrition: 225kcal | 22g protein | 10g carbohydrates | 11g fat | 4g fibre
Protein Picky Bowl
Ingredients: 30g dry roasted edamame beans • 30g vegan cheese • 50g grapes • 20g mixed nuts
Method: Cut cheese into cubes • Mix all ingredients together in a bowl
Nutrition: 285kcal | 8g protein | 19g carbohydrates | 20g fat | 4g fibre
Roasted Edamame
Ingredients: 120g shelled edamame, frozen • 5g olive oil
Method: Toss edamame in oil • Roast at 200°C for 15 to 20 minutes
Nutrition: 165kcal | 12g protein | 4g carbohydrates | 11g fat | 6g fibre
Vegan Protein Yoghurt
Ingredients: 200g plant-based high protein yoghurt • 20g vegan protein powder
Method: Mix protein powder into protein yoghurt
Nutrition: 245kcal | 26g protein | 20g carbohydrates | 6g fat | 1g fibre
Quick snack you can buy from a shop:
- Vegan Protein Bar – Aim to select a protein bar containing around 200kcal and 15g protein.
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