Vegan Meal Plan: 14 Day Menu (1400 Calorie)

Start or reinvigorate your plant-based lifestyle with this healthy 14-day vegan meal plan – complete with enough wiggle room for your favorite plant-based snacks, drinks, or desserts! Enjoy the variety of health benefits from plant-based eating without having to stress about what to cook or how to get enough protein every day.

Meeting your macro or weight-loss goals with a vegan diet plan that is both nourishing and balanced can feel overwhelming. Not to mention lacking in flavor and nutrition if improperly planned. To help get you off on the right foot, we have created this 14-day meal plan complete with customized calories and simple meal prep recipes to maximize your vegan diet.

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Use this meal plan as a trusted source and guide to help you conquer your health and wellness goals.

How to Use This Vegan Meal Plan

Listed below you’ll find a 1400-calorie menu with dietitian-approved breakfasts, lunches, dinners, and snacks.

Each week provides a grocery list, meal plan, prep list, nutritional breakdown, and links to all the macro-balanced plant-based recipes.

New to the plant-based movement; learn more about a whole foods plant-based diet and its impact on health and chronic diseases such as heart disease.

While we don’t recommend including more than a couple of “cheats” a week, this healthy meal plan provides enough food for the whole week but intentionally excludes Sunday. Using this approach will allow you to splurge a bit without blowing up your calorie control for the week by providing some flexibility on the weekends.

Counting your macros on a vegan diet and receiving proper nutrition is all about variety and quality.

This meal plan is centered around colorful and high-protein vegan recipes incorporating plenty of nutrient-dense plant-based foods such as fruits, vegetables, and whole grains providing you with plenty of vegan options.

Here is everything you need to get started:

• How to Calculate Your Vegan Calorie Goals
• How to Customize Your Vegan Diet
• Setting up Your Kitchen For Success
• Tips to Save Time and Money
• Week 1 Meal Plan, Shopping List, Recipes
• Week 2 Meal Plan, Shopping List Recipes

How to Start Fueling With a Plant-Based Diet

Cleaning up your food plan is empowering and can start with cutting out excess calories by removing added sugars and processed foods from your diet that may be undermining your health goals. No matter what lifestyle approach you are following in order to achieve healthy weight loss calories are key!

Figure out exactly how many calories you need to consume each day to achieve your vegan macro goals and then build your meal plan to match.

Try this free calorie calculator to get your total daily energy expenditure (TDEE) in a few minutes:

Customizing Your Calories for a Vegan Meal Plan

This two-week 1,400 calorie-easy vegan meal plan is the ideal menu for you to stick to your macro and calorie goals while getting plenty of quality nutrition. If you need to increase your calorie intake all you need to do is multiply the portions to match your calorie needs.

For example, if you need 1800 calories per day, you’ll need to increase portions by a factor of 1.28 (1800/1400 = 1.28). Just multiply all ingredients by a factor of 1.28 and your set! If you consume a 2,000-calorie diet, then simply multiply by 1.43 (2000/1400 = 1.43).

That being said, we planned this meal plan with some wiggle room to incorporate your favorite healthy beverage or snack and still be in a calorie deficit, the key to sustainable weight loss.

Tracking your daily intake using a nutrition app, is the easiest way to ensure you are staying on top of your calories consistently.

Setting up Your Kitchen and Pantry for Vegan Meal Prep

Choosing to meal-prep is ultimately self-care; take it a step further and organize your cookware and meal-prep containers beforehand to get an idea of what you have to work with.

In professional kitchens, we refer to this process as mise en place, or gathering all your ingredients and equipment before you start the cooking process.

Culinary mise en place is a mental mindset as well; what motivates you to stay on track with your health goals?

Here is our list of top tools for efficient and easy meal prep:

• 8-inch chef’s knife and cutting board
• Measuring cups & spoons
• Scale & food-safe meal prep containers
• Non-stick skillet & baking sheets
• Food Processor (Our favorite is the Breville All-in-One)

Once you have your equipment set up, remove any old items from your pantry or food that no longer fit into your inspiring vision of health!

The best diet for you is the one you enjoy eating so feel free to make substitutions and purchase other vegan ingredients to stock your pantry with options.

Here is a basic list of spices and other healthy pantry items to have on hand for this meal plan:

Spices & Herbs

Healthy Fats

Other Ingredients

• Cinnamon
• Cayenne pepper
• Smoked Paprika
• Turmeric
• Garlic Powder
• Dried Parsley
• Red pepper chili flakes
• Chinese five-spice
• Kosher salt

• Avocado Oil
• Sesame Oil
• Coconut Oil
• Nut Butters

• Tamari
• Sherry Vinegar
• Cornstarch
• Vegan Sweetener of your choosing
• Vegetable Stock
• Vegan Protein Powder

This plan is gluten-free and utilizes whole foods, the shopping lists will prepare you to execute the recipes listed. The quality and variety of ingredients in a vegan diet are key to achieving phytonutrient diversity (eating lots of colors) and preventing reliance on highly processed foods to achieve your plant-based macro goals.

Ideas to Save Time and Money

Use your shopping list to plan ahead before the day you hit the grocery store, and buy all of your ingredients in one haul. Then choose a day or two that works for you and meal prep in advance using a weekly meal prep routine.Allow yourself 6 to 8 hours if you are a beginner at meal prepping. This meal plan contains recipes with similar ingredients and utilizes leftovers; this will save you time as you can prepare some of the ingredients in bulk amounts.

Or, Let Us Help!

Ready, Set, Prep!

Week 1 Plant-based Meal Prep

Here is a full week of healthy and easy meals to make for week 1, you got this!

On the Menu

MENU: MONDAY – SATURDAY

Breakfast

Customizable Vegan Protein Smoothie or Vegan Breakfast Tacos with Tofu Scramble

Lunch

Vegan Protein Pasta with Romesco or Vegan Southwest Stuffed Sweet Potato

Dinner

Vegan Ginger Garlic Tempeh Bowl or Vegan California Beyond Burger with Kiwi Salsa

Meal Plan Shopping List

Here is your shopping list for week one, this list will also leave you with ingredients for week two, add in fruit and some of your favorite healthy vegan beverages and snacks.

Produce

Pantry

Proteins

4 bananas 1 lb baby Spinach (large container) 6 limes 4 lemons 1 package (6-8 tortillas) Jicama Tortillas (or 1 package tortilla of choice)1 bunch cilantro 2 Zucchinis3 bell peppers 4 medium roma tomato 2 cups vegetable of choice 2 heads broccoli 8 cloves peeled garlic 1 cup Sprouts 1 Head Bib Lettuce 2 Avocados 6 Kiwis 1 2” piece ginger 1 Bunch Parsley3 Small Sweet Potatoes

1 Container Plant-based Protein

8 oz spirulina powder

8 oz jar almond butter (smooth or crunchy)

1 jar nutritional yeast

1 jar kalamata olives

1 cup almonds

8 oz high protein pasta 3 cups brown rice (microwave ready or raw)4 Burger Buns

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2 containers extra-firm tofu

16 oz Tempeh

2 Packages Beyond Meat Burgers

Other

1 Quart Dairy-Free Milk (Soy, Almond, Blend)

8 oz frozen corn

1 cup pomegranate kernels

Start Your Meal Prep Here

Before diving into each individual recipe, identify anything you can make in batches such as starches (sweet potato, rice, pasta), roasted vegetables, and sauces; refer to the cooking methods listed in the recipes.

Some of the recipes source Trifecta Vegetables, but you can easily substitute any non-starchy veggies from your local farmers market or grocery store.

Incorporate as many non-starchy vegetables as you want in your vegan diet, as most are low in calories and highly nutritious.

Mise en place like a chef and prepare the following for week 1:

• Cook 2 cups brown rice
• 6 cups roasted broccoli or mixed roasted vegetables
• Prepare and cool 1 box high-protein vegan pasta
• 1 recipe romesco or 1 jar store-bought romesco
• 1 recipe kiwi salsa and garlic guacamole
• 1 recipe cilantro crema
• Bake 3 small sweet potatoes
• Prepare 4x recipe of Ginger Sauce

Food safety tip: always let the ingredients cool down completely in the fridge before portioning and sealing in your containers.

Add one healthy 200-calorie snack or beverage of choice (every day) or a dessert; try out this high-protein vegan fudge brownie recipe with 13 grams of protein per brownie.

Vegan Breakfast Recipes

Here are two easy vegan breakfast recipes that will power you through the week.

Vegan Vanilla Chai Protein Smoothie Recipe

NUTRITION: 320 Calories; 31g Protein; 42g Carbohydrates, 10g fat.

Smoothies are one of the best ways to increase your protein intake by utilizing a quality plant-based protein powder. Source a trusted brand that contains high-quality ingredients and little to no added sweeteners. We recommend Momentous Essential Plant-Based Protein, it is non-GMO and NSF sport certified.

Add variety to your smoothies by:

• Substituting other leafy greens such as dandelion, kale, or arugula
• Blending in 1/2 cup of your favorite frozen fruit
• Incorporating spices such as cardamom, nutmeg, and ginger.
• Topping it with omega-3-containing nuts and seeds such as chia seeds
• Use peanut butter instead of almond butter

Meal prep your smoothies ahead of time by pre-measuring out all the ingredients into containers, then all you have to do is grab, blend, and go!

Low-Carb Vegan Tofu Breakfast Tacos

NUTRITION (per 2 loaded tacos): 210 Calories; 17g Proteins; 16g Carbohydrates; 9g Fat.

Follow the recipe above or this cheesy tofu scramble filling recipe for simple breakfast tacos and choose from low-carb jicama shells or your vegan taco shell of choice. Make the kiwi salsa and guacamole from the burger recipe below to garnish your tacos.

Meal prep storage tip: store your taco filling separate from your shells to prevent soggy taco syndrome.

Vegan Lunch Recipes

Here are two healthy lunch recipes to make for this week:

Vegan Protein Pasta Recipe & Veggies with Romesco

NUTRITION: 424 Calories; 21g Protein; 46g Carbohydrates; 21g Fat.

Combine high-protein pasta with roasted vegetables and 2 tablespoons of homemade or store-bought romesco sauce for a quick and tasty pasta salad. Add in 4 ounces of any plant-based meat or use any extra filling from the recipe below to increase the protein.

Vegan Southwest Stuffed Sweet Potato Recipe

NUTRITION: 470 Calories; 26g Protein; 32g Carbohydrates; 7g Fat.

Try out this high-protein vegan burrito bowl with cilantro cauliflower rice if you’re looking for another Mexican-inspired meal prep recipe to swap for the one above.

Vegan Dinner Recipes

Dinner recipes usually take center stage, but you can make any of the lunch recipes for dinner or vice versa!

Ginger Garlic Tempeh Bowl Recipe

NUTRITION: 360 Calories; 27g Protein; 43g Carbohydrates; 10g Fat.

This healthy vegan meal is prepared with tempeh tossed in a tangy and sweet garlic ginger sauce. Tempeh a meat substitute made from fermented soybeans and contains almost 20g of protein per 3.5 oz.

California Beyond Burger Recipe

Nutrition: 530 Calories; 30g Protein; 42g Carbohydrates; 28g Fat.

We topped this juicy California burger with a tangy kiwi pomegranate salsa, garlicky guacamole, and crispy sprouts. Serve with 1 cup of roasted vegetables or a 1 cup side-salad with 1-2 tablespoons of an olive or avocado oil based dressing for a complete vegan meal.

Not in the mood for a burger? Try out this mouth-watering vegan meatball recipe with shredded spaghetti squash pasta or this delicious vegan thai curry recipe.

Week 2 Vegan Meal Prep

On the Menu

MENU: MONDAY – SATURDAY

Breakfast

Vegan Muesli Beyond Meat Skillet or

Tofu & Greens Skillet

Lunch

BBQ Tofu Bowl

High Protein Spinach & Artichoke Pasta & Pesto

Dinner

Curried Cauliflower Quinoa & Beyond Sausage Vegan Kelp Noodle Pad Thai

Meal Plan Shopping List

Here is a grocery list of the foods you’ll need for your healthy meal plan recipes this week. You will still be using some ingredients from week one; add in fruit and some of your favorite vegan beverages and snacks.

Produce

Pantry

Proteins / Other

2 cups mixed berries

2 sweet potatoes

1 onion

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1 hd garlic

4 cups mixed vegetables to roast

1 2” piece ginger, fresh

4 cups spinach

1 cup basil

2 bunches parsley

3 lemons

1 head cauliflower

1 bunch scallions

2 red bell pepper

1 small head red cabbage

1 package mushrooms

1 scoop plant-based protein powder

2 cups rolled oats

1 cup almonds sliced

1 cup pumpkin seeds

1 cup sunflower seeds

2 can artichoke hearts

1 can chickpeas

1 jar sun-dried tomatoes, packed in oil

4 cups quinoa

1 quart milk alternative (soy, almond, oat etc)

2 cups coconut yogurt

1lb beyond meat

2 packages extra firm tofu

1 cup edamame, shelled

½ cup ketchup

½ cup rice wine vinegar

4 tsp yellow mustard

4 tsp thai chili paste

½ cup golden raisins

1 package beyond sausage or meat-alternative

1 package kelp noodles

Flavorful Vegan Breakfast Recipes

This week meal plan includes three recipes to make and spruce up your vegan diet. We included a tofu breakfast hash recipe to substitute for the beyond meat breakfast hash if desired.

Vegan Muesli

NUTRITION: 520 Calories; 30g Protein; 56g Carbohydrates; 21g Fat

Bump up the protein in your meal plan by adding in plant-based protein powder to this tasty Muesli. Make 3 recipes ahead of time for 3 days worth of breakfast. You can also stick to a classic overnight oats recipe for a quick grab-and-go breakfast.

Vegan Mediterranean Breakfast Skillet

NUTRITION: 360 Calories; 22g Protein; 28g Carbohydrates; 18g Fat.

Prepare 1 recipe of either the Mediterranean scramble or the tofu recipe below, as each recipe will provide 4 days’ worth of breakfast, the other 3 enjoy the protein muesli.

Vegetarian Sweet Potato & Greens Breakfast Hash

NUTRITION: 220 Calories; 14g Protein; 13g Carbohydrates; 13g Fat.

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Vegan Lunch Recipes

Easy Vegan BBQ Tofu Stir-Fry

Nutrition: 390 Calories; 25g Protein; 41g Carbohydrates; 14g Fat.

Served over a bed of quinoa, this bbq tofu-stir fry can use some of the same ingredients as the stir-fry recipe for dinner. Prepare a 4x batch of sauce to have extra for the week.

Vegan Spinach & Artichoke Pasta

Nutrition: 420 Calories; 20g Protein; 49g Carbohydrates; 18g Fat.

This vegan spinach & artichoke spirulina pesto recipe is functional and flavorful! Make a double batch of the spirulina pesto or vegan pistachio pesto to use on roasted vegetables or mix in with your quinoa in other recipes for extra flavor.

Vegan Dinner Recipes

Curried Cauliflower Quinoa & Beyond Meat Plant-Based Sausage

Nutrition: 300 Calories; 9g Protein; 49g Carbohydrates; 9 g Fat

Turn this side dish into dinner by adding some cooked Beyond Sausage packed with 16 grams of protein or source your plant-based protein of choice.

Vegan Kelp Noodle Pad Thai

NUTRITION: 290 Calories; 18g Protein; 16g Carbohydrates; 19g Fat.

Stir-Fry is one of our favorite additions to any meal plan because they incorporate a variety of colorful vegetables into your diet. This dinner recipe can be prepared with the almond-thai sauce in the recipe or your favorite store-bought stir-fry sauce.

Extra Meal Plan-Friendly Tips

• Each week’s menu will cost you roughly $180 to $275 in groceries depending on whether or not you choose organic, chop sales, buy some items prepped, location, etc.
• Don’t Like the Breakfast Recipes? Choose from these other High-Protein Vegan Breakfast Recipes

Want to skip the vegan meal prep altogether? For roughly the same cost, and none of the shopping, cooking, and clean-up time, you can get a perfectly macro-balanced vegan meal delivered right to your door. Enjoy more variety and hit your vegan macro goals with ease.

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