1400 Calorie Vegan Meal Plan

1400 Calorie Vegan Meal Plan – Overview

Not many people know this fact, but almost 3% of Americans follow a 1400 calorie vegan meal plan to achieve their desired health and fitness goals.

Speaking of the list, while some do it for their love of animals, others opt for it due to the numerous health benefits of a plant-based diet.

No matter what the reason, a plant-based diet can help you avoid many health issues and diseases like Alzheimer’s, diabetes, hypertension, and so on.

What is a 1400 calorie vegan meal plan?

You must stay committed to a plant-based diet while limiting your daily calorie intake to 1400 calories. Furthermore, you must live by a perfect combination of the following food items daily.

  • Fruits and vegetables
  • Nuts and seeds
  • Legumes like beans, peas, and lentils
  • Pasta, rice, and bread
  • Non-dairy options like coconut milk, soy milk, and almond milk
  • Healthy vegetable oils

Conversely, you are completely prohibited from consuming the food items from the following list.

  • Red meat options like pork, lamb, beef
  • Poultry options like duck and chicken
  • All kinds of seafood like crabs, shellfish, or mussels
  • Eggs
  • Milk, cream, butter, cheese, or mayonnaise

Now that you know about your ‘ do’s and don’ts’ during the 1400 calorie vegan meal plan, let’s head on to the guidelines you need to follow.

Guidelines to follow on the course of the 1400 calorie vegan meal plan

  • You must go for wholesome plant-based foods only and not processed or packaged foods instead
  • Try to buy fruits and vegetables that are in season and avoid canned or frozen versions of the same
  • You cannot consume honey during a vegan diet as that is considered an animal-based food
  • Plan your meals and snacks to avoid all the inconveniences over the week
  • While a vegan diet lacks Vitamin b12, Iron, calcium, and zinc, speak to your doctor or physician regarding proper supplementation to cover up the void
  • Drink lots of water during your meals to keep yourself hydrated

Weekly sample planner for 1400 calorie vegan meal plan

DayBreakfastSnack 1LunchSnack 2DinnerTotal Calories
Monday1 serving of peanut butter and banana oatmeal1 serving of red bell pepper and hummusAlmonds (1 oz)Granola (1 oz)1 serving of vegetable stir fry with 1 serving of microwaved sweet potato1389
Tuesday1 serving of toast with refried beans and avocado with 1 serving of whole-wheat toastPecans (1 oz)2 servings of red bell pepper and hummus2 cups of strawberries1 serving of avocado quesadillas and 2 cups of zucchini1379
Wednesday4 slices of cantaloupe with pecans (1 oz)1 serving of carrots with hummus2 servings of red bell pepper and hummus4 slices of cantaloupe with 1 serving of cinnamon apple bites1 serving of garlic green beans with tofu and 4 tbsp of hummus1397
ThursdayGranola (2 oz)1 serving of red bell pepper and hummus1 avocadoAlmonds (1 oz)1 serving of zucchini peanut noodles1411
Friday2 bowls of oatmeal and peachesBlueberries (2 cups)Almonds (2 oz)1 serving of cinnamon apple bites1 serving of seitan skillet with peppers and onions with 1 serving of balsamic asparagus1405
SaturdayPecans (2 oz)1 serving of red bell pepper with hummus2 servings of carrots with hummusAlmonds (1 oz)1 serving of pasta in checca1405
Sunday1 serving of banana nut oatmeal with 2 cups of strawberries2 servings of carrots with hummus2 servings of seasoned mashed chickpeasGranola (1 oz)1 serving of 5-ingredient coconut curry1415

Summing it up

A 1400 calorie vegan meal plan is perfect for facilitating your long-term fitness plans, but you must show some hardcore focus and dedication during the process.

Also, consult your doctor regarding the proper supplementation of nutrients like zinc, calcium, vitamin B12, etc.

See Also

1400 calorie diet plan for diabetics

1800 calorie vegan meal plan

3000 Calorie Vegan Meal Plan