Easy 500 Calorie Vegan Meal Plan (Printable)

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, it is possible for you to access the many advantages of this diet, such as a thinner waist circumference and improved blood sugar control, more.

This diet is actually 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 in a natural and healthy way. Even if you like to consume meat and milk, you can even apply it 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?

Actually, 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 type 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

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 a 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

See Also

500 Calorie Lunch Ideas

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 few spices

Total Calories of The Day: 500

Day 4

Breakfast

Half a cup of almond milk
Half cup of oatmeal
Half an a 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 tablespoons of chopped dried fruits and 1 tablespoons 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 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

See Also:

500 Calorie Teriyaki Chicken Fried Rice Recipe

Vegan Diet Plan Essentials

1300 Calorie Vegan Meal Plan