How to Follow a Vegan Meal Plan 1600 Calories?
Vegan meal plan 1600 calories – What foods does a vegan diet cover?
Most follows of the vegan diet do so for spiritual and environmental reasons. But some decided to go vegan when they realized that this diet could be a great option for weight loss.
While it’s a little hard to give up traditional meals, the ingredients in vegan meals are very low in calories and full of ingredients that help us stay fit.
So what foods does the vegan diet cover? Why a plant-based diet is so effective for losing weight? How can you prepare a healthy vegan diet? The answers to all these questions are in this article!
A vegan diet contains no animal products, including dairy products, honey, gelatin and eggs. This type of diet has many benefits for our health and weight. Because it does not contain foods that are generally seen as harmful. It is low in fat and calories. The diet consists of:
- Legumes and grains
- Nuts and seeds
- Fruits and vegetables
- Seaweed
- Whole grains
These foods are combined to make balanced meals to meet the nutritional needs of the body. Also, vegans are careful when purchasing ingredients for their meals.
Because anything they eat should not contain animal products. It is very important to reduce the number of calories we take in to lose weight. Of course, we must do this in moderation.
The 1600 calorie vegan meal plan is one of the most recommended for this purpose, as long as it is well planned.
Its success comes from combining healthy, low-calorie foods that keep you full, improve digestion, and contain important nutrients.
All these properties also support the processes that help to lose weight.
One of the most controversial aspects of vegan diets concerns nutritional deficiencies. Many people worry about the dangers of following such a diet, as it prohibits animal products. The truth is that it all depends on how the ingredients of your meals are designed.
A vegan diet can provide you with the nutrients you need for all periods of your life, as long as it is carefully planned with the nutritional needs of the body in mind.
The only exception is vitamin B12, an animal vitamin, but you can take this vitamin as a supplement and keep it at a normal level.
Protein, whose main source is animal products, can also be obtained from vegetables that have high biological value and contain proteins. If we have all this information, let’s examine a sample meal plan.
1600 Calories Vegan Meal Plan
Monday
Vegan meal plan 1600 calories – A glass of almond milk meets 30% of the daily calcium requirement.
Breakfast: Fruit salad
Snack: Half a handful of nuts (20 grams)
Lunch: Falafel wrapped in vegetables and hummus
Snack: A glass of vegetable milk (coconut, almond or soy), tomato and olive oil toast
Dinner: Vegan pizza
Total Calories of The Day: 1654
Tuesday
Breakfast: Brown bread with avocado puree and tomatoes, a glass of herbal milk
Snack: Fresh fruit salad
Lunch: Quinoa salad with asparagus and strawberry
Snack: A glass of herbal milk and a tablespoon of sunflower seeds
Dinner: Broccoli, fried tofu and fried zucchini
Total Calories of The Day: 1649
Wednesday
Vegan meal plan 1600 calories – Brown rice is a good source of B group vitamins and minerals such as potassium, magnesium and phosphorus.
Breakfast: Juice from an orange, chopped pear and kiwi, a handful of nuts and a slice of toast with vegetables and olive oil
Snack: A glass of herbal milk and vegan biscuits
Lunch: Potato and leek soup, oatmeal meatballs with thyme and tomatoes
Snack: Chopped apples and a handful of almonds (20 grams)
Dinner: Chickpea salad, brown rice and tofu, brown bread and half a bowl of soy yogurt with jam
Total Calories of The Day: 1549
Thursday
Breakfast: Chopped pear and peach, a glass of herbal milk, and a handful of nuts
Snack: Chopped apple and kiwi, 2 whole grain biscuits
Lunch: Pea and vegetable salad, tomato and soy cheese pasta
Snack: Two tangerines
Dinner: Fried vegetables and 3 tablespoons of wheat gluten, a glass of vegetable milk
Total Calories of The Day: 1301
Friday
Vegan meal plan 1600 calories – Fruit salad is rich in vitamins and minerals, but since fruit salad is prepared from many fruits, it may cause too much fruit consumption in one meal, so it should be consumed carefully.
Breakfast: A glass of herbal milk, oats with vegetables, and coconut biscuits
Snack: A bowl of fresh fruit salad
Lunch: Bean and mushroom burger and fried potatoes
Snack: A glass of herbal milk and avocado puree and tomato brown bread
Dinner: Red cabbage salad with vegan mayonnaise and tofu with garlic sauce
Snack: A handful of nuts and fruit salad
Total Calories of The Day: 1612
Saturday
Breakfast: Brown bread with avocado puree and tomatoes, a glass of herbal milk
Snack: Fresh fruit salad
Lunch: Quinoa salad with asparagus and strawberry
Snack: A glass of herbal milk and a tablespoon of sunflower seeds
Dinner: Broccoli, fried tofu and fried zucchini
Total Calories of The Day: 1649
Sunday
Cheat day (You can prepare a menu that does not contain animal products as you wish.)
Printable (PDF) Vegan Meal Plan 1600 Calories
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Fruit salad | Brown bread with avocado puree and tomatoes, a glass of herbal milk | Juice from an orange, chopped pear and kiwi, a handful of nuts and a slice of toast with vegetables and olive oil | Chopped pear and peach, a glass of herbal milk, and a handful of nuts | A glass of herbal milk, oats with vegetables, and coconut biscuits | Brown bread with avocado puree and tomatoes, a glass of herbal milk | Cheat day (You can prepare a menu that does not contain animal products as you wish.) |
| Snack | Half a handful of nuts (20 grams) | Fresh fruit salad | A glass of herbal milk and vegan biscuits | Chopped apple and kiwi, 2 whole grain biscuits | A bowl of fresh fruit salad | Fresh fruit salad | |
| Lunch | Falafel wrapped in vegetables and hummus | Quinoa salad with asparagus and strawberry | Potato and leek soup, oatmeal meatballs with thyme and tomatoes | Pea and vegetable salad, tomato and soy cheese pasta | Bean and mushroom burger and fried potatoes | Quinoa salad with asparagus and strawberry | |
| Snack | A glass of vegetable milk (coconut, almond or soy), tomato and olive oil toast | A glass of herbal milk and a tablespoon of sunflower seeds | Chopped apples and a handful of almonds (20 grams) | Two tangerines | A glass of herbal milk and avocado puree and tomato brown bread | A glass of herbal milk and a tablespoon of sunflower seeds | |
| Dinner | Vegan pizza | Broccoli, fried tofu and fried zucchini | Chickpea salad, brown rice and tofu, brown bread and half a bowl of soy yogurt with jam | Fried vegetables and 3 tablespoons of wheat gluten, a glass of vegetable milk | Red cabbage salad with vegan mayonnaise and tofu with garlic sauce | Broccoli, fried tofu and fried zucchini | |
| Snack | A handful of nuts and fruit salad | ||||||
| Total calories for the day | 1654 | 1649 | 1549 | 1301 | 1612 | 1649 |
See Also:
1600 Calorie Meal Plan on a Budget
1000 Calorie Plant Based Diet on a Budget
