Find your daily protein number

Get your number in 30 seconds, then build a free plant-based meal plan from foods you actually like.

Step 1 of 3 · 30 seconds

About you

No sign-up. Your numbers stay in your browser.

Units

Your goal
Step 2 of 3 · your number

Your daily protein target

0 g / day

Per meal

Where it comes from (protein per serving)

Or download a ready-made 7-day plan

Want help hitting it?

DM me on Instagram and I will look at your numbers with you.

DM @marshallfent

Step 3 of 3 · your foods

Pick what you enjoy

Every meal is built around your picks. Choose at least one protein and one carb.

Meals per day

Your plan

Your daily meal plan

Want me to look at your plan?

Leave your email and I will reply personally with feedback. Optional. The plan above is yours either way.

Ready for a plan built around you?

Training, nutrition and weekly check-ins, with someone who has done it vegan since 2013.

Book a free call

Vegan protein I use: Vedge Nutrition, code MARSHALL15 for 15% off. Affiliate link: I may earn a commission at no cost to you.

Estimates only. Calories use the Mifflin-St Jeor formula; protein follows sports-nutrition guidance of roughly 1.2–2.0 g per kg of bodyweight. Food values are typical averages and vary by brand and cooking. This is general information, not medical advice. Not for under-18s. If you are pregnant or breastfeeding, have a medical condition, or a history of disordered eating, speak with your doctor or a registered dietitian first.