Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. The aim for each day was 1600 calories, each meal is not more than 100 calories over or under 1600 calories. The meal plans offer delicious recipes that are fairly easy to make and a variety of food so you don’t get bored eating the same thing. Feel free to use it as-is, or import it into your ETM account to get a grocery list, edit the meals, and track your intake.
Here is a link to view the meal plan: https://www.eatthismuch.com/dietset/638114363/
If you want to download it as a PDF (includes nice images and formatting), you can get it here: 1600-Calories-Vegan-dietplan-EatThisMuch
Want to create a new diet plan from scratch? Give it a try on the Eat This Much homepage:
1600 Calorie Vegan Diet Plan (works for any number of calories!)
Day 1
1605
Calories • 192g
Carbs (43g
Fiber) • 66g Fat
• 67g
Protein
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Banana oatmeal smoothie
1 shake
• 394
Cal
|
|
|
Ingredients
for 1 shake:
1/2
medium (7" to 7-7/8" long)
Banana
1
cup
Almond milk
1/4
cup
Oatmeal
1
tbsp
Peanut butter
1
scoop
Rice protein
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Ingredients
for 2 cup:
2
cup
Grapes
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Red Bell Pepper and Hummus
3 serving
• 417
Cal
|
|
|
Ingredients
for 3 serving:
3/4
cup
Hummus
3
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Savory chickpea salad
2 serving
• 586
Cal
|
|
|
Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
32
oz
Chickpeas
10
tbsp
Vegan Mayo
2
tbsp
Pickle relish
2
dash
Pepper
2
dash
Salt
2
stalks, large (11 inches long)
Celery
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Day 2
1635
Calories • 166g
Carbs (39g
Fiber) • 84g Fat
• 68g
Protein
|
|
|
|
|
Knock-Oats
1 bowl
• 451
Cal
|
|
|
Ingredients
for 1 bowl:
1/2
cup
Quick oats
1
medium (7" to 7-7/8" long)
Banana
2
tbsp
Peanut butter
1
tsp
Cinnamon
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|
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Savory chickpea salad
2 serving
• 586
Cal
|
|
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|
|
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|
Vegan Skewers
2 kabobs
• 142
Cal
|
|
|
Ingredients
for 2 kabobs:
1
link
America's original veggie dog
1
sprout
Brussels sprouts
1/4
can (15 oz)
Pineapple
1/4
onion
Onions
1/4
cup cherry tomatoes
Tomatoes
1
tbsp
Teriyaki sauce
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Garlic Roasted Brussell Sprouts
1 serving
• 162
Cal
|
|
|
Ingredients
for 1 serving:
1
cup
Brussels sprouts
1
cloves, minced
Garlic
1
tbsp
Olive oil
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|
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|
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|
Sea Salt Edamame
2 serving
• 294
Cal
|
|
|
Ingredients
for 2 serving:
2
dash
Salt
200
grams
Soybeans
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Day 3
1596
Calories • 132g
Carbs (35g
Fiber) • 90g Fat
• 73g
Protein
|
|
|
|
|
Chocolate peanut protein shake
1 shake
• 489
Cal
|
|
|
Ingredients
for 1 shake:
1
cup
Almond milk
1
scoop
Rice protein
2
tbsp
Peanut butter
1
tbsp
Cocoa
1
medium (7" to 7-7/8" long)
Banana
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|
|
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Savory chickpea salad
2 serving
• 586
Cal
|
|
|
|
|
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Garlic Green Beans with Tofu
2 serving
• 521
Cal
|
|
|
Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
6
tbsp
Olive oil
12
cloves, minced
Garlic
1 1/2
lb
Tofu
12
cup 1/2" pieces
Green beans
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Day 4
1559
Calories • 146g
Carbs (37g
Fiber) • 85g Fat
• 71g
Protein
|
|
|
|
|
Knock-Oats
1 bowl
• 451
Cal
|
|
|
Ingredients
for 1 bowl:
1/2
cup
Quick oats
1
medium (7" to 7-7/8" long)
Banana
2
tbsp
Peanut butter
1
tsp
Cinnamon
|
|
|
|
|
|
Garlic Green Beans with Tofu
2 serving
• 521
Cal
|
|
|
|
|
|
|
Savory chickpea salad
1 serving
• 293
Cal
|
|
|
Ingredients
for 1 serving:
5 1/3
oz
Chickpeas
1 2/3
tbsp
Vegan Mayo
1/3
tbsp
Pickle relish
1/3
dash
Pepper
1/3
dash
Salt
1/3
stalks, large (11 inches long)
Celery
|
|
|
|
|
|
Sea Salt Edamame
2 serving
• 294
Cal
|
|
|
Ingredients
for 2 serving:
2
dash
Salt
200
grams
Soybeans
|
|
|
|
Day 5
1606
Calories • 154g
Carbs (35g
Fiber) • 83g Fat
• 84g
Protein
|
|
|
|
|
Chocolate peanut protein shake
1 shake
• 489
Cal
|
|
|
Ingredients
for 1 shake:
1
cup
Almond milk
1
scoop
Rice protein
2
tbsp
Peanut butter
1
tbsp
Cocoa
1
medium (7" to 7-7/8" long)
Banana
|
|
|
|
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|
Garlic Green Beans with Tofu
2 serving
• 521
Cal
|
|
|
|
|
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Vegan Skewers
4 kabobs
• 284
Cal
|
|
|
Ingredients
for 4 kabobs:
2
link
America's original veggie dog
2
sprout
Brussels sprouts
1/2
can (15 oz)
Pineapple
1/2
onion
Onions
1/2
cup cherry tomatoes
Tomatoes
2
tbsp
Teriyaki sauce
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|
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|
Bachelor Brussel Sprouts
2 cup
• 313
Cal
|
|
|
Ingredients
for 2 cup:
2
cup
Brussels sprouts
1/2
tsp
Salt
1/2
tsp
Pepper
2
tbsp
Coconut oil
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Day 6
1603
Calories • 146g
Carbs (32g
Fiber) • 80g Fat
• 94g
Protein
|
|
|
|
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Vegan High-Protein Smoothie
1 serving
• 327
Cal
|
|
|
Ingredients
for 1 serving:
1/2
cup (1/2" cubes)
Tofu
1
cup
Silk vanilla
1
medium (7" to 7-7/8" long)
Banana
1/2
tbsp
Peanut butter
2
cube
Ice cubes
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Cool Summer Cucumber and Tomato Toss
1 serving
• 92
Cal
|
|
|
Ingredients
for 1 serving:
1/4
large (8-1/4" long)
Cucumber
1/2
large whole (3" dia)
Tomatoes
1/2
tbsp
Balsamic vinegar
1/2
tbsp
Olive oil
1/4
dash
Salt
1/4
dash
Pepper
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Peanut Butter & Celery
1 serving
• 209
Cal
|
|
|
Ingredients
for 1 serving:
2
tbsp
Peanut butter
2
stalks, large (11 inches long)
Celery
|
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|
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Kung Pao Tempeh
2 serving
• 975
Cal
|
|
|
Ingredients
for 3 serving
(eat 2
serving
now, save
1 serving
for leftovers):
12
oz
Tempeh
3
cup
Mixed vegetables
3
tsp
Soy sauce
3/8
cup
Peanuts
1 1/2
dash
Salt
1 1/2
dash
Pepper
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Day 7
1538
Calories • 181g
Carbs (49g
Fiber) • 64g Fat
• 69g
Protein
|
|
|
|
|
Raspberry Chia Seed Pudding
1 serving
• 357
Cal
|
|
|
Ingredients
for 1 serving:
1
cup (8 fl oz)
Coconut Milk Unsweetened
1/2
cup
Raspberries
4
tbsp
Chia Seeds
|
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|
|
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|
Strawberries
2 cup
• 92
Cal
|
|
|
Ingredients
for 2 cup:
2
cup, whole
Strawberries
|
|
|
|
|
|
Kung Pao Tempeh
1 serving
• 487
Cal
|
|
|
|
|
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|
Bow Ties with Veggies
2 serving
• 512
Cal
|
|
|
Ingredients
for 2 serving:
1/2
dash
Pepper
1/2
dash
Salt
4
oz
Whole wheat pasta
0.824
medium
Zucchini
1/2
tbsp
Olive oil
1/2
large
Onions
|
|
|
|
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Roasted Cherry Tomatoes with Mint
2 serving
• 89
Cal
|
|
|
Ingredients
for 2 serving:
1
tbsp
Spearmint
1/8
tsp
Salt
0.063
tsp
Pepper
1/2
tbsp
Olive oil
1
cup cherry tomatoes
Tomatoes
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Banana oatmeal smoothie
Directions are for original
recipe
of 2 shake
1. Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
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Grapes
Directions are for original
recipe
of 1 cup
1. Wash and enjoy.
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Red Bell Pepper and Hummus
Directions are for original
recipe
of 1 serving
1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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Savory chickpea salad
Directions are for original
recipe
of 3 serving
1. Chop the celery.
2. Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
3. Add all of the remaining ingredients and blend.
4. Can be served as a salad with lettuce and/or crackers or as a sandwich.
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Knock-Oats
Directions are for original
recipe
of 1 bowl
1. Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
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Vegan Skewers
Directions are for original
recipe
of 8 kabobs
1. Chop Everything into approx 1" cubes and skewer in whatever order
2. Grill or cook each side in an oiled saucepan
3. Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet.
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Garlic Roasted Brussell Sprouts
Directions are for original
recipe
of 1 serving
1. Cut sprouts in half and place in boiling water for 3 minutes.
2. Remove and dry on paper towels, removing as much moisture as possible
3. Heat oil in a skillet over medium heat. Add sprouts face down, and cook until one side is brown, then turn.
4. Add minced garlic, and cook until garlic is soft and sprouts are browned.
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Sea Salt Edamame
Directions are for original
recipe
of 1 serving
1. Cook edamame in microwave, about 2 minutes.
2. Sprinkle salt over.
3. Just eat the beans, not the pods.
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Chocolate peanut protein shake
Directions are for original
recipe
of 1 shake
1. Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well.
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Garlic Green Beans with Tofu
Directions are for original
recipe
of 2 serving
1. 1. Rinse the beans and snip off their ends.
2. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously.
3. 3. Add the tofu and cook for 5 more minutes.
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Bachelor Brussel Sprouts
Directions are for original
recipe
of 2 cup
1. Wash sprouts, cut off and discard stems, then split in half length wise
2. Heat cooking oil in frying pan on medium
3. Add brussels sprout halves then season them while stirring to coat evenly
4. Cook until slightly charred on edges, allow to cool then serve (dressing optional)
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Vegan High-Protein Smoothie
Directions are for original
recipe
of 1 serving
1. Place ingredients in a blender with 2-3 ice cubes and mix until smooth, about one minute. (Can eliminate ice cubes if using a frozen banana.) Serve immediately.
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Cool Summer Cucumber and Tomato Toss
Directions are for original
recipe
of 4 serving
1. Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
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Peanut Butter & Celery
Directions are for original
recipe
of 1 serving
1. Spread peanut butter on celery and enjoy!
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Kung Pao Tempeh
Directions are for original
recipe
of 2 serving
1. Preheat oven to 390°F/200°C. Cut the tempeh in large cubes. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.
2. In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.
3. Mix vegetables, baked tempeh, and peanuts and enjoy!
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Raspberry Chia Seed Pudding
Directions are for original
recipe
of 1 serving
1. Combine the milk and fruit in a blender. Blend until smooth and pour into a resealable container. Mix in chia seeds and stir well. Refrigerate at least 2 hours or overnight. Enjoy!
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Strawberries
Directions are for original
recipe
of 1 cup
1. Wash and eat.
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Bow Ties with Veggies
Directions are for original
recipe
of 4 serving
1. Chop onion & zucchini.
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
3. In a skillet over medium heat, saute zucchini and onion in olive oil until tender. Toss farfalle pasta with vegetables and season with salt and pepper; serve.
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Roasted Cherry Tomatoes with Mint
Directions are for original
recipe
of 4 serving
1. PREPARATION: Finely chop mint.
2. Preheat oven to 425F.
3. Toss tomatoes with oil, salt, and pepper in a small baking pan and roast in middle of oven until skins just begin to split, 5 to 10 minutes.
4. Sprinkle tomatoes with mint.
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