1400 Calorie Vegan Meal Plan – Overview
Not many people around are aware of this fact but almost 3% of the total 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 towards 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 stay away from a lot of health issues and diseases like Alzheimer’s, diabetes, hypertension, and so on.
What is a 1400 calorie vegan meal plan?
You just have to stay committed to a plant-based diet while keeping your daily calorie intake limited to 1400 calories. Furthermore, you have to 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
On the other side, you are completely prohibited to consume 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 as you know about your ‘ do’s and don’ts’ during the 1400 calorie vegan meal plan, let’s head on to the guidelines that you need to follow in the process.
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 been considered an animal-based food
- Plan your meals and snacks to avoid all the inconvenience over the week
- While a vegan diet lacks in 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 1.
1400 calorie vegan meal plan – Peanut butter and banana oatmeal
Breakfast- 1 serving of peanut butter and banana oatmeal
Snack- 1 serving of red bell pepper and hummus
Lunch- Almonds (1 oz)
Snack- Granola( 1 oz)
Dinner- 1 serving of vegetable stir fry with 1 serving of microwaved sweet potato
Total calories for the day-1389
Day 2.
1400 calorie vegan meal plan – refried beans
Breakfast- 1 serving of toast with refried beans and avocado with 1 serving of whole-wheat toast
Snack- Pecans (1 oz)
Lunch- 2 servings of red bell pepper and hummus
Snack- 2 cups of strawberries
Dinner- 1 serving of avocado quesadillas and 2 cups of zucchini
Total calories for the day-1379
Day 3.
1400 calorie vegan meal plan – Cantaloupe
Breakfast- 4 slices of cantaloupe with pecans(1 oz)
Snack- 1 serving of carrots with hummus
Lunch- 2 servings of red bell pepper and hummus
Snack- 4 slices of cantaloupe with 1 serving of cinnamon apple bites
Dinner- 1 serving of garlic green beans with tofu and 4 tbsp of hummus
Total calories for the day-1397
Day 4.
1400 calorie vegan meal plan – Avocado
Breakfast- Granola ( 2oz)
Snack- 1 serving of red bell pepper and hummus
Lunch- 1 avocado
Snack- Almonds (1 oz)
Dinner- 1 serving of zucchini peanut noodles
Total calories for the day-1411
Day 5.
1400 calorie vegan meal plan – Blueberries
Breakfast-2 bowls of oatmeal and peaches
Snack- Blueberries( 2 cups)
Lunch- Almonds (2 oz)
Snack- 1 serving of cinnamon apple bites
Dinner- 1 serving of seitan skillet with peppers and onions with 1 serving of balsamic asparagus
Total calories for the day-1405
Day 6.
1400 calorie vegan meal plan – Pecans
Breakfast- Pecans(2 oz)
Snack- 1 serving of red bell pepper with hummus
Lunch-2 servings of carrots with hummus
Snack- Almonds ( 1 oz)
Dinner- 1 serving of pasta in checca
Total calories for the day-1405
Day 7.
1400 calorie vegan meal plan – Strawberries
Breakfast- 1 serving of banana nut oatmeal with 2 cups of strawberries
Snack- 2 servings of carrots with hummus
Lunch- 2 servings of seasoned mashed chickpeas
Snack- Granola( 1 oz)
Dinner- 1 serving of 5 ingredient coconut curry
Total calories for the day-1415
Summing it up
A 1400 calorie vegan meal plan is quite perfect to facilitate your long-term fitness plans but you got to show some hardcore focus and dedication during the process.
Also, do consult with your doctor in regards to the proper supplementation of nutrients like zinc, calcium, vitamin b12, and so on.
