1000 Calorie Plant Based Diet On a Budget | Printable

Looking for a plant-based diet on a budget? Look no further! More and more people are interested in following vegetarian or vegan diets or reducing animal product use.

Moving away from animal products is getting easier with stronger and more nutritious plant-based foods. But today, we will also aim to lose weight with this diet.

Here is a Printable 1000 Calorie Plant-Based Diet On a Budget

Recently, with the increased environmental awareness and the importance given to health, many people may choose to reduce or completely remove animal products from their diet.

Maybe you have noticed that the options on this subject are increasing every day in the markets and menus. We are going to talk about this kind of plant-based diet today.

Since foods of animal origin are not consumed in such diet plans, it becomes more important to include legumes, oilseeds, grains and vegetables to meet the protein requirement.

It is also useful to be conscious of vitamin and mineral deficiencies.

Those who eat this way should take extra care to ensure all values progress in ideal intervals with regular blood analysis under a physician’s control while organizing their diet plans.

Let’s take a look at an example 7-day diet plan now.

Plant-Based Diet On A Budget

Monday

Plant based diet on a budget – Be sure to start your day with lukewarm water

Breakfast:

• Water (be sure to start your day with lukewarm water)
• 4 unsalted olives
• 2 slices of whole wheat bread
• Tomato, cucumber
• Lettuce salad
• Green tea

227 kcal

Snack:

• Green salad

77 kcal

Lunch:

• 1 bowl of cabbage soup
• Arugula salad
• A glass of orange juice

214 kcal

Snack:

• Fennel tea
• 2 whole-wheat breadstick

68 kcal

Dinner:

• 6 tablespoons of green beans (drain the juice)
• 3 tablespoons of cooked cracked wheat
• Lettuce salad (can be flavored with lemon)
• 2 apple (medium-size)

310 kcal

Snack:

• Melissa tea

Total calorie: 896

Tuesday

A teaspoon of strawberry jam is only 6 calories

Breakfast:

• Water (be sure to start your day with lukewarm water)
• A glass of soy milk
• 2 slices of whole wheat bread
• A teaspoon of strawberry jam
• Linden tea

207 kcal

Snack:

• Salad (made with purslane, cress, lettuce, arugula and cherry tomatoes)

77 kcal

Lunch:

• A bowl of pumpkin soup
• Chickpea salad
• Fresh peach juice

268 kcal

Snack:

• A handful of dried fruit mix

72 kcal

Dinner:

• 6 tablespoons of green lentil meal (drain the juice)
• 3 tablespoons of rice (cooked)
• Tomato salad

332 kcal

Snack:

• 5-6 strawberries

19 kcal

Total calorie: 975

Wednesday

A serving of boiled potatoes only 71 calories

Breakfast:

• Water (be sure to start your day with lukewarm water)
• Tomatoes and mushrooms
• 2 slices of whole wheat bread
• Boiled potatoes (1 medium-size)
• Green tea

224 kcal

Snack:

• 6 tablespoons of red mullet salad

240 kcal

Lunch:

• 1 bowl of lentil soup
• Sandwich made with 2 slices of whole wheat bread

337 kcal

Dinner:

• 6 tablespoons spinach meal (drain)
• Quinoa salad prepared with 3 tablespoons of quinoa
• 1 thin slice of watermelon

346 kcal

Snack:

• Melissa tea

Total calorie: 1147

Thursday

Breakfast:

• Water (be sure to start your day with lukewarm water)
• 4 unsalted olives
• Boiled potatoes (1 medium)
• Tomato cucumber
• Green tea

135 kcal

Snack:

• Purslane salad

30 kcal

Lunch:

• 1 bowl of broccoli soup
• Salad prepared with 3 tablespoons of cracked wheat (cooked)
• 10-12 green grapes

137 kcal

Snack:

• A handful of mixed nuts

154 kcal

Dinner:

• 4 tablespoons artichoke meal
• 3 tablespoons lean-boiled pasta
• Arugula salad
• 1 medium-size apple

212 kcal

Snack:

• Chamomile tea

Total calorie: 668

Friday

Plant based diet on a budget – A glass of orange juice is 120 calories

Breakfast:

• Water (be sure to start your day with lukewarm water)
• Avocado and Cashew Toast
• 1 glass of soy milk
• Tomato and cucumber

261 kcal

Snack:

• Medium-size kiwi

61 kcal

Lunch:

• 1 bowl of lentil soup
• Quinoa salad prepared with 3 tablespoons
• 1 glass of orange juice

380 kcal

Snack:

• 1 handful of mixed nuts

154 kcal

Dinner:

• Eggplant meal prepared with 1 eggplant
• 3 tablespoons of rice (cooked)
• Cherry Tomato Salad

182 kcal

Snack:

• Fennel tea

Total calorie: 1038

Saturday

Breakfast:

• Water (be sure to start your day with lukewarm water)
• A bowl of cereal
• A glass of soy milk

265 kcal

Snack:

• Lettuce salad prepared with 3 cherry tomatoes

75 kcal

Lunch:

• 1 bowl of soup
• Baked potato meal prepared with 3 tablespoons of rice
• 1 medium orange

461 kcal

Snack:

• Rosemary tea

Dinner:

• 6 tablespoons of green bean meal
• 3 tablespoons lean boiled pasta
• Arugula and cress salad

239 kcal

Snack:

• Chamomile tea

Total calorie: 1040

Sunday

Breakfast:

• Water (be sure to start your day with lukewarm water)
• Pancake with flax seeds and blueberries
• Tomato and cucumber
• Greens
• Linden tea

402 kcal

Snack:

• Green salad with 1 handful of dried fruits

140 kcal

Lunch:

• 1 bowl of cabbage soup
• 6 tablespoons of chickpea meal (drain the juice)
• 1 medium peach

221 kcal

Snack:

• Rosehip tea

Dinner:

• 6 tablespoons of leek meal
• 3 tablespoons of cracked wheat (cooked)
• Arugula salad
• 1 medium pear

292 kcal

Snack:

• Melissa tea

Total calorie: 1055

Printable (PDF) Plant Based Diet on a Budget

See Also:

1800 Calorie Meal Plan on a Budget

1000 Calorie Bariatric Meal Plan

Vegan Protein Smoothie Recipes

Fruit Vegetable Smoothie Recipes

1000 Calorie Meal Plan