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 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 in the diet 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 – 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
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
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 | 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 |
Snack | Green salad | Salad (made with purslane, cress, lettuce, arugula and cherry tomatoes) | 6 tablespoons of red mullet salad | Purslane salad | Medium-size kiwi | Lettuce salad prepared with 3 cherry tomatoes | Green salad with 1 handful of dried fruits |
Lunch | 1 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 |
Snack | Fennel tea 2 whole wheat bread stick | A handful of dried fruit mix | A handful of mixed nuts | 1 handful of mixed nuts | Rosemary tea | Rosehip tea | |
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) | 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 |
Snack | Melissa tea | 5-6 strawberries | Melissa tea | Chamomile tea | Fennel tea | Chamomile tea | Melissa tea |
Total calories for the day | 896 | 975 | 1147 | 668 | 1038 | 1040 | 1055 |
See Also:
1800 Calorie Meal Plan on a Budget
1000 Calorie Bariatric Meal Plan
Vegan Protein Smoothie Recipes
Fruit Vegetable Smoothie Recipes
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.