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 also will be aiming to lose weight with this diet.

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

Recently, with the increase in environmental awareness and the importance given to health, many people may choose to reduce or completely remove animal products in their diet. In fact, may be 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, oil seeds, grains and vegetables in the diet in order to meet the protein requirement. It is also useful to be conscious of vitamin and mineral deficiencies. Those who choose to eat this way, should take extra care to ensure all values are progressing in ideal intervals with regular blood analysis, physician 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

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 bread stick

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

Plant based diet on a budget - Stawberry jam

Plant based diet on a budget – 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

Plant based diet on a budget

Plant based diet on a budget – 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

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

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastWater (be sure to start your day with lukewarm water)
4 unsalted olives
2 slices of whole wheat bread
Tomato, cucumber
Lettuce salad
Green tea
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
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
Water (be sure to start your day with lukewarm water)
4 unsalted olives
Boiled potatoes (1 medium)
Tomato cucumber
Green tea
Water (be sure to start your day with lukewarm water)
Avocado and Cashew Toast
1 glass of soy milk
Tomato and cucumber
Water (be sure to start your day with lukewarm water)
A bowl of cereal
A glass of soy milk
Water (be sure to start your day with lukewarm water)
Pancake with flax seeds and blueberries
Tomato and cucumber
Greens
Linden tea
SnackGreen saladSalad (made with purslane, cress, lettuce, arugula and cherry tomatoes)6 tablespoons of red mullet saladPurslane saladMedium-size kiwiLettuce salad prepared with 3 cherry tomatoesGreen salad with 1 handful of dried fruits
Lunch1 bowl of cabbage soup
Arugula salad
A glass of orange juice
A bowl of pumpkin soup
Chickpea salad
Fresh peach juice
1 bowl of lentil soup
Sandwich made with 2 slices of whole wheat bread
1 bowl of broccoli soup
Salad prepared with 3 tablespoons of cracked wheat (cooked)
10-12 green grapes
1 bowl of lentil soup
Quinoa salad prepared with 3 tablespoons
1 glass of orange juice
1 bowl of soup
Baked potato meal prepared with 3 tablespoons of rice
1 medium orange
1 bowl of cabbage soup
6 tablespoons of chickpea meal (drain the juice)
1 medium peach
SnackFennel tea
2 whole wheat bread stick
A handful of dried fruit mixA handful of mixed nuts1 handful of mixed nutsRosemary teaRosehip tea
Dinner6 tablespoons of green beans (drain the juice)
3 tablespoons of cooked cracked wheat
Lettuce salad (can be flavored with lemon)
2 apple (medium-size)
6 tablespoons of green lentil meal (drain the juice)
3 tablespoons of rice (cooked)
Tomato salad
6 tablespoons spinach meal (drain)
Quinoa salad prepared with 3 tablespoons of quinoa
1 thin slice of watermelon
4 tablespoons artichoke meal
3 tablespoons lean boiled pasta
Arugula salad
1 medium-size apple
Eggplant meal prepared with 1 eggplant
3 tablespoons of rice (cooked)
Cherry Tomato Salad
6 tablespoons of green bean meal
3 tablespoons lean boiled pasta
Arugula and cress salad
6 tablespoons of leek meal
3 tablespoons of cracked wheat (cooked)
Arugula salad
1 medium pear
SnackMelissa tea5-6 strawberriesMelissa teaChamomile teaFennel teaChamomile teaMelissa tea
Total calories for the day8969751147668103810401055

See Also:

1800 Calorie Meal Plan on a Budget

1000 Calorie Bariatric Meal Plan

Vegan Protein Smoothie Recipes

Fruit Vegetable Smoothie Recipes