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

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 cup)	2 serving of vegetable stir fry with 1 serving of microwaved sweet potato	1358
Tuesday	1 serving of toast with refried beans	Pecans (3 oz)	2 servings of red bell pepper and hummus	1 cups of strawberries	1 serving of avocado quesadillas and 2 cups of zucchini	1445
Wednesday	2 slice of cantaloupe with pecans (3 oz)	1 serving of carrots with hummus	2 servings of red bell pepper and hummus	2 slices of cantaloupe with 1 serving of cinnamon apple bites	1 serving of garlic green beans with tofu and 4 tbsp of hummus	1365
Thursday	1 cup of Granola	1/2 serving of red bell pepper and hummus	1 avocado	Almonds (10 oz.)	1/2 serving of zucchini peanut noodles	1474
Friday	2 bowls of oatmeal and peaches	Blueberries (2 cups)	1/4 cup of almonds	1 serving of cinnamon apple bites	1 serving of seitan skillet with peppers and onions with 1 serving of balsamic asparagus	1408
Saturday	Pecans (2 oz)	1 serving of red bell pepper with hummus	3 carrots with 1/2 cup of plain hummus	Almonds (2 oz)	1 serving of pasta in checca	1308
Sunday	1 serving of banana nut oatmeal with 1 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	1460

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.