1400 Calorie Vegan Meal Plan

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 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 on a daily basis.

  • 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 kind of seafood like crabs, shellfish or mussels
  • Eggs
  • Milk, cream, butter, cheese or mayonnaise

Now as you know about your ‘ Dos’ and ‘ dont’s’ during the 1400 calorie vegan meal plan, lets head on to the guidelines that you need to follow in the process.

Guidelines to follow on 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 as an animal-based food
  • Plan your meals and snacks in advance in order 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

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

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 serving of red bell pepper and hummus

Snack- 2 cup of strawberries

Dinner- 1 serving of avocado quesadillas and 2 cups of zuchheti

Total calories for the day-1379

 

Day 3.

1400 calorie vegan meal plan - cantaloupe

1400 calorie vegan meal plan – cantaloupe

Breakfast- 4 slices of cantaloupe with pecans(1 oz)

Snack- 1 serving of carrots with hummus

Lunch- 2 serving 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 - Granola

1400 calorie vegan meal plan – Granola

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 - oatmeal and peaches

1400 calorie vegan meal plan – oatmeal and peaches

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

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 - seasoned mashed chickpeas

1400 calorie vegan meal plan – seasoned mashed chickpeas

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.

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