If you are a hardcore vegan and looking to lose some quick weight, this vegan weight loss meal plan of 1000 calories is something you can trust without any second thoughts.
Not many people know, but research has shown that consuming meat, dairy, and eggs may have some adverse side effects on your overall health.
On the other side, the same consumption may also be harmful to the earth’s ecosystem.
What is a Vegan weight loss meal plan with 1000 calories?
You are only permitted to consume plant-based foods during this diet plan. Furthermore, you have to restrict your daily calorie intake to 1000 calories.
Speaking of the diet plan, it comes with numerous benefits for your general health and wellbeing.
Benefits of practicing vegan weight loss meal plan 1000 calories
High on nutrients
It’s a myth that a Vegan diet doesn’t bring all the required nutrients to your platter.
You can grab some quick and risk-free nutrition from plant-based sources like fruits, vegetables, grains, nuts, seeds, and pulses.
There have been studies in place that have confirmed the fact that vegans are likely to consume more fiber, vitamins, and antioxidants than their non-vegan counterparts.
Health benefits
Research has proved that a vegan diet contains phytochemicals and antioxidants that can help you prevent the risk of numerous diseases like cancer and diabetes.
The diet is also low in saturated fatty acids, which are the main culprit for all heart-related diseases.
Mood enhancer
Studies have proved that vegans are more relaxed and happier than meat-eaters.
Furthermore, they enjoy better scores on mood profiles and depression tests than their non-vegan counterparts.
General guidelines to follow while practicing vegan weight loss meal plan 1000 calories
- Try opting for all the healthy vegan food options high on nutrition.
- Stay away from any processed, refined or packaged food options
- Drink lots of water ( at least 8 ounces) daily
- You can add certain protein supplements when and wherever required
Weekly sample vegan weight loss meal plan 1000 calories
Day 1.
Breakfast- 1 serving of spinach avocado smoothie bowl with 2 cups of strawberry
Snack- 2 servings of Arugula salad
Lunch- 2 servings of basic mixed green salad with 1 serving of red bell pepper and hummus
Snack –Oranges ( 2 nos)
Dinner- 2 servings of chickpea flour pancakes
Total calorie count for the day – 995
Day 2.
Breakfast- 1 serving of whole-wheat toast with 1 serving of Spinach Avocado smoothie bowl
Snack -4 cups of strawberry flavored water with 1 apple
Lunch- 2 servings of Turkey and avocado wrap
Snack-Oranges ( 2 nos)
Dinner- 2 servings of spinach and pasta shells with 1 serving of sautéed kale
Total calories for the day-993
Day 3.
Vegan weight loss meal plan 1000 calories – Strawberry lemon and ginger shot
Breakfast-1 servings of strawberry and peach green smoothie with 1 serving of whole-wheat toast
Snack- 1 cup of grapes with 2 stalks of celery
Lunch- 2 servings of cucumber and hummus
Snack- 1 serving of strawberry lemon and ginger shot with 1 cup of blueberries
Dinner- 1 serving of blueberry almond butter oatmeal
Total calories for the day-1006
Day 4.
Breakfast- 1 serving of peach and banana oats smoothie with 1 cup of strawberries
Snack- 4 slices of cantaloupe with 1 serving of cucumber slices
Lunch- 2 servings of cucumber and hummus
Snack- 1 serving of arugula salad
Dinner- 2 servings of sautéed Brussels sprouts with orange and walnuts with wilted spinach and corn salad.
Total calories for the day-991
Day 5.
Breakfast- 1 serving of strawberry and peach green smoothie with 1 serving of whole-wheat toast
Snack –1 serving of bell pepper and hummus snack with 2 stalks of celery
Lunch-2 servings of cucumber and hummus
Snack-Strawberry flavored water (2 cups) with 1 serving of cheese slices
Dinner- 1 serving of blueberry almond butter oatmeal
Total calories for the day -1001
Day 6.
Breakfast- 1 serving of chia seeds papaya shake
Snack- 1 serving of cheese slices
Lunch- 1 serving of southwestern salad with black beans
Snack- 2 servings of arugula salad
Dinner- 1 serving of blueberry almond butter oatmeal
Total calories for the day-1001 calories
Day 7.
Breakfast- 4 slices of cantaloupe with 2 servings of whole-wheat toast
Snack- 1 serving of Nutribullet hummus with veggie sticks with 2 stalks of celery
Lunch- 1 serving of mango strawberry arugula salad
Snack- 1 serving of roasted veggies with 2 servings of sautéed collards
Dinner- 2 cups of Bachelor Brussels sprouts
Total calories for the day-1004
Summing it up
Getting along with a Vegan diet can help you reach your weight loss goals within a minimum time. All you need to do is stay disciplined and focused during the diet plan.
Printable (PDF) Vegan Weight Loss Meal Plan 1000 Calories
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of spinach avocado smoothie bowl with 2 cups of strawberry | 1 serving of whole-wheat toast with 1 serving of Spinach Avocado smoothie bowl | 1 servings of strawberry and peach green smoothie with 1 serving of whole-wheat toast | 1 serving of peach and banana oats smoothie with 1 cup of strawberries | 1 serving of strawberry and peach green smoothie with 1 serving of whole-wheat toast | 1 serving of chia seeds papaya shake | 4 slices of cantaloupe with 2 servings of whole-wheat toast |
| Snack | 1 serving of spinach avocado smoothie bowl with 2 cups of strawberry | 4 cups of strawberry flavored water with 1 apple | 1 cup of grapes with 2 stalks of celery | 4 slices of cantaloupe with 1 serving of cucumber slices | 1 serving of bell pepper and hummus snack with 2 stalks of celery | 1 serving of cheese slices | 1 serving of Nutribullet hummus with veggie sticks with 2 stalks of celery |
| Lunch | 2 servings of basic mixed green salad with 1 serving of red bell pepper and hummus | 2 servings of Turkey and avocado wrap | 2 servings of cucumber and hummus | 2 servings of cucumber and hummus | 2 servings of cucumber and hummus | 1 serving of southwestern salad with black beans | 1 serving of mango strawberry arugula salad |
| Snack | Oranges ( 2 nos) | Oranges ( 2 nos) | 1 serving of strawberry lemon and ginger shot with 1 cup of blueberries | 1 serving of arugula salad | Strawberry flavored water (2 cups) with 1 serving of cheese slices | 2 servings of arugula salad | 1 serving of roasted veggies with 2 servings of sautéed collards |
| Dinner | 2 serving of chickpea flour pancakes | 2 serving of spinach and pasta shells with 1 serving of sautéed kale | 1 serving of blueberry almond butter oatmeal | 2 serving of sautéed Brussels sprouts with orange and walnuts with wilted spinach and corn salad | 1 serving of blueberry almond butter oatmeal | 1 serving of blueberry almond butter oatmeal | 2 cups of bachelor Brussel sprouts |
| Total calories for the day | 995 | 993 | 1006 | 991 | 1001 | 1001 | 1004 |
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