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
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner | Total Calories |
|---|---|---|---|---|---|---|
| Monday | 1 serving of peanut butter and banana oatmeal | 1 serving of red bell pepper and hummus | Almonds (1 oz) | Granola (1 oz) | 1 serving of vegetable stir fry with 1 serving of microwaved sweet potato | 1389 |
| Tuesday | 1 serving of toast with refried beans and avocado with 1 serving of whole-wheat toast | Pecans (1 oz) | 2 servings of red bell pepper and hummus | 2 cups of strawberries | 1 serving of avocado quesadillas and 2 cups of zucchini | 1379 |
| Wednesday | 4 slices of cantaloupe with pecans (1 oz) | 1 serving of carrots with hummus | 2 servings of red bell pepper and hummus | 4 slices of cantaloupe with 1 serving of cinnamon apple bites | 1 serving of garlic green beans with tofu and 4 tbsp of hummus | 1397 |
| Thursday | Granola (2 oz) | 1 serving of red bell pepper and hummus | 1 avocado | Almonds (1 oz) | 1 serving of zucchini peanut noodles | 1411 |
| Friday | 2 bowls of oatmeal and peaches | Blueberries (2 cups) | Almonds (2 oz) | 1 serving of cinnamon apple bites | 1 serving of seitan skillet with peppers and onions with 1 serving of balsamic asparagus | 1405 |
| Saturday | Pecans (2 oz) | 1 serving of red bell pepper with hummus | 2 servings of carrots with hummus | Almonds (1 oz) | 1 serving of pasta in checca | 1405 |
| Sunday | 1 serving of banana nut oatmeal with 2 cups of strawberries | 2 servings of carrots with hummus | 2 servings of seasoned mashed chickpeas | Granola (1 oz) | 1 serving of 5-ingredient coconut curry | 1415 |
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.
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