All About the 500 Calorie Vegan Meal Plan
As most of us know, vegan diets have become quite popular lately. It is possible to count many reasons for this, including environmental, ethical and health.
You may be just starting a vegan diet or want to replace your current vegan diet with a 500-calorie one. Either way, you have come to the right place.
But all we need to know is to make sure that you follow this diet in an informed and correct way.
In this way, you can access the many advantages of this diet, such as a thinner waist circumference and improved blood sugar control, more.
This diet is a special eating habit that many people have already adopted as a lifestyle. But that doesn’t mean they can only follow this diet.
You can follow the vegan diet, which is a diet that is great for those who want to lose weight naturally and healthily.
Even if you like to consume meat and milk, you can even apply them for a short time to improve your health.
There is no time or criteria to start this diet. But a plant-based diet can, in some cases, increase the risk of nutrient deficiencies.
In this case, we recommend that you visit your doctor and find out if this diet is healthy for you before following it.
What is a Vegan Diet in Brief?
There is nothing too confusing, but due to the lack of resources about the vegan diet, people may encounter some misconceptions.
Its basic logic is based on not consuming any food based on meat and dairy products and eggs.
You can easily consume all types of vegetables, fruits, nuts, legumes, high-protein foods such as tofu instead of meat or cheese, and foods such as almond milk or coconut milk instead of milk.
What About Desserts?
500 calorie vegan meal plan – Vegan cupcake
Sugar is not used in the vegan diet. But that doesn’t mean you can’t make cookies, cakes, and desserts with natural sweeteners.
You can use molasses, agave syrup and dried fruits or dates for this.
Cocoa and coffee, which go well with desserts, are also free!
This shows us how easy the vegan diet is to implement if the right choices are made.
500 Calorie Vegan Meal Plan
Before moving on to a sample 500 calorie vegan meal plan, it’s worth saying again: Before applying such a low-calorie diet or making a sudden change in eating habits, you should consult your doctor to see if it is suitable for you
Day 1
Breakfast
Half a cup of almond milk
Half cup of oatmeal
Half an apple (Chopped)
1 tablespoon walnuts (Chopped)
Snack
1 apple or half of a banana
Lunch
1 portion of (prepared using spinach and bulgur) pot or oven meal
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Dinner
4 tablespoons of bean meal
1 bowl of salad made with fresh vegetables
Total Calories of The Day: 554
Day 2
Breakfast
5 cherry tomatoes
Half of a cucumber
Fresh greens
1 pepper
2 olives
Sage or green tea
Lunch
Salad made with:
2 cups mixed greens
5 cherries or tomatoes
Half a cup of cucumber
1/4 cup spicy chickpeas or hazelnuts
1 tablespoon of tofu
Olive oil
Dinner
1 veggie burger patty
Total Calories of The Day: 510
Day 3
Breakfast
2 tablespoons of tofu, tomato and mushroom pancake
Green tea or coffee (unsweetened)
Snack
Half a cup of sliced strawberries
Lunch
3 tablespoons of hummus
1 whole-grain toast bread
Dinner
8 tablespoons of cooked rice flavored with seasonal vegetables and prepared with a few spices
Total Calories of The Day: 500
Day 4
Breakfast
Half a cup of almond milk
Half cup of oatmeal
Half an apple (Chopped)
1 tablespoon walnuts (Chopped)
Snack
1 apple or half of a banana
Lunch
1 portion of (prepared using spinach and bulgur) pot or oven meal
Dinner
4 tablespoons of bean meal
1 bowl of salad made with fresh vegetables
Total Calories of The Day: 554
Day 5
Breakfast
Half a cup of soy milk with 2 tablespoons of muesli consisting of 1 tablespoon of chopped dried fruits and 1 tablespoon of oats
Lunch
8 tablespoons of boiled pasta with vegetables and low fat
Snack
Half of a banana
Dinner
Salad prepared with plenty of greens and seasonal vegetables and fruits. Quinoa and bulgur can be used in salads, provided that they do not exceed 3 tablespoons.
Total Calories of The Day: 447
Day 6
Breakfast
5 cherry tomatoes
Half of a cucumber
Fresh greens
1 pepper
2 olives
Sage or green tea
Lunch
Salad made with:
2 cups mixed greens
5 cherries or tomatoes
Half a cup of cucumber
1/4 cup spicy chickpeas or hazelnuts
1 tablespoon of tofu
Olive oil
Dinner
1 veggie burger patty
Total Calories of The Day: 510
Day 7
Breakfast
2 tablespoons of tofu, tomato and mushroom pancake
Green tea or coffee (unsweetened)
Snack
Half a cup of sliced strawberries
Lunch
3 tablespoons of hummus
Whole grain toast bread
Dinner
8 tablespoons of cooked rice flavored with seasonal vegetables and prepared with a few spices
Total Calories of The Day: 500
To Sum Up
You’ve come across a printable list to see how easy it is to follow a vegan diet. But it is useful not to follow such low-calorie diets for more than 7 days.
Printable (PDF) 500 Calorie Vegan Meal Plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Half a cup of almond milk Half cup of oatmeal Half an a apple (Chopped) 1 tablespoon walnuts (Chopped) | 5 cherry tomatoes Half of a cucumber Fresh greens 1 pepper 2 olives Sage or green tea | 2 tablespoons of tofu, tomato and mushroom pancake Green tea or coffee (unsweetened) | Half a cup of almond milk Half cup of oatmeal Half an a apple (Chopped) 1 tablespoon walnuts (Chopped) | Half a cup of soy milk with 2 tablespoons of muesli consisting of 1 tablespoons of chopped dried fruits and 1 tablespoons of oats | 5 cherry tomatoes Half of a cucumber Fresh greens 1 pepper 2 olives Sage or green tea | 2 tablespoons of tofu, tomato and mushroom pancake Green tea or coffee (unsweetened) |
| Snack | 1 apple or half of a banana | Half a cup of sliced strawberries | 1 apple or half of a banana | Half a cup of sliced strawberries | |||
| Lunch | 1 portion of (prepared using spinach and bulgur) pot or oven meal | Salad made with: 2 cups mixed greens 5 cherries or tomatoes Half a cup of cucumber 1/4 cup spicy chickpeas or hazelnuts 1 tablespoon of tofu Olive oil | 3 tablespoons of hummus 1 whole grain toast bread | 1 portion of (prepared using spinach and bulgur) pot or oven meal | 8 tablespoons of boiled pasta with vegetables and low fat | Salad made with: 2 cups mixed greens 5 cherries or tomatoes Half a cup of cucumber 1/4 cup spicy chickpeas or hazelnuts 1 tablespoon of tofu Olive oil | 3 tablespoons of hummus 1 whole grain toast bread |
| Snack | Half of a banana | ||||||
| Dinner | 4 tablespoons of bean meal 1 bowl of salad made with fresh vegetables | 1 veggie burger patty | 8 tablespoons of cooked rice flavored with seasonal vegetables and prepared with few spices | 4 tablespoons of bean meal 1 bowl of salad made with fresh vegetables | Salad prepared with plenty of greens and seasonal vegetables and fruits. Quinoa and bulgur can be used in salads, provided that they do not exceed 3 tablespoons. | 1 veggie burger patty | 8 tablespoons of cooked rice flavored with seasonal vegetables and prepared with few spices |
| Total calories for the day | 554 | 510 | 500 | 554 | 447 | 510 | 500 |
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