Vegan Meal Plan 1600 Calories (Printable and PDF)

How to Follow a Vegan Meal Plan 1600 Calories?

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 there are those who 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 is it 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 basically 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 vegan meal plan 1600 calories 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, improving digestion, and containing 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.

Vegan Meal Plan 1600 Calories

Monday

Vegan meal plan 1600 calories

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

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

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

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastFruit saladBrown bread with avocado puree and tomatoes, a glass of herbal milkJuice from an orange, chopped pear and kiwi, a handful of nuts and a slice of toast with vegetables and olive oilChopped pear and peach, a glass of herbal milk, and a handful of nutsA glass of herbal milk, oats with vegetables, and coconut biscuitsBrown bread with avocado puree and tomatoes, a glass of herbal milkCheat day (You can prepare a menu that does not contain animal products as you wish.)
SnackHalf a handful of nuts (20 grams)Fresh fruit saladA glass of herbal milk and vegan biscuitsChopped apple and kiwi, 2 whole grain biscuitsA bowl of fresh fruit saladFresh fruit salad
LunchFalafel wrapped in vegetables and hummusQuinoa salad with asparagus and strawberryPotato and leek soup, oatmeal meatballs with thyme and tomatoesPea and vegetable salad, tomato and soy cheese pastaBean and mushroom burger and fried potatoesQuinoa salad with asparagus and strawberry
SnackA glass of vegetable milk (coconut, almond or soy), tomato and olive oil toastA glass of herbal milk and a tablespoon of sunflower seedsChopped apples and a handful of almonds (20 grams)Two tangerinesA glass of herbal milk and avocado puree and tomato brown breadA glass of herbal milk and a tablespoon of sunflower seeds
DinnerVegan pizzaBroccoli, fried tofu and fried zucchiniChickpea salad, brown rice and tofu, brown bread and half a bowl of soy yogurt with jamFried vegetables and 3 tablespoons of wheat gluten, a glass of vegetable milkRed cabbage salad with vegan mayonnaise and tofu with garlic sauceBroccoli, fried tofu and fried zucchini
SnackA handful of nuts and fruit salad
Total calories for the day165416491549130116121649

 

See Also:

1600 Calorie Meal Plan on a Budget

1000 Calorie Plant Based Diet on a Budget