1600 Calories Vegan Diet Plan

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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!)

 
 

Your Meal Plan

To make changes or re-build this plan, log in at www.EatThisMuch.com

 

Day 1

1605 Calories • 192g Carbs (43g Fiber) • 66g Fat • 67g Protein

Breakfast

394 Cal • 43g Carbs (8g Fiber) • 11g Fat • 32g Protein

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

Lunch

625 Cal • 103g Carbs (21g Fiber) • 19g Fat • 20g Protein

Grapes

2 cup • 208 Cal

Ingredients for 2 cup:

2 cup Grapes

 

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

Dinner

586 Cal • 46g Carbs (14g Fiber) • 36g Fat • 15g Protein

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

 
 

Day 2

1635 Calories • 166g Carbs (39g Fiber) • 84g Fat • 68g Protein

Breakfast

451 Cal • 63g Carbs (10g Fiber) • 20g Fat • 14g 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

Lunch

586 Cal • 46g Carbs (14g Fiber) • 36g Fat • 15g Protein

Savory chickpea salad

2 serving • 586 Cal

Leftovers, eat 2 serving

Dinner

597 Cal • 56g Carbs (16g Fiber) • 28g Fat • 39g Protein

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

 

Garlic Roasted Brussell Sprouts

1 serving • 162 Cal

Ingredients for 1 serving:

1 cup Brussels sprouts

1 cloves, minced Garlic

1 tbsp Olive oil

 

Sea Salt Edamame

2 serving • 294 Cal

Ingredients for 2 serving:

2 dash Salt

200 grams Soybeans

 
 

Day 3

1596 Calories • 132g Carbs (35g Fiber) • 90g Fat • 73g Protein

Breakfast

489 Cal • 49g Carbs (10g Fiber) • 20g Fat • 34g 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

Lunch

586 Cal • 46g Carbs (14g Fiber) • 36g Fat • 15g Protein

Savory chickpea salad

2 serving • 586 Cal

Leftovers, eat 2 serving

Dinner

521 Cal • 37g Carbs (11g Fiber) • 34g Fat • 24g Protein

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

 
 

Day 4

1559 Calories • 146g Carbs (37g Fiber) • 85g Fat • 71g Protein

Breakfast

451 Cal • 63g Carbs (10g Fiber) • 20g Fat • 14g 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

Lunch

521 Cal • 37g Carbs (11g Fiber) • 34g Fat • 24g Protein

Garlic Green Beans with Tofu

2 serving • 521 Cal

Leftovers, eat 2 serving

Dinner

587 Cal • 45g Carbs (15g Fiber) • 32g Fat • 34g Protein

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

Breakfast

489 Cal • 49g Carbs (10g Fiber) • 20g Fat • 34g 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

Lunch

521 Cal • 37g Carbs (11g Fiber) • 34g Fat • 24g Protein

Garlic Green Beans with Tofu

2 serving • 521 Cal

Leftovers, eat 2 serving

Dinner

596 Cal • 67g Carbs (14g Fiber) • 29g Fat • 26g Protein

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

 

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

 
 

Day 6

1603 Calories • 146g Carbs (32g Fiber) • 80g Fat • 94g Protein

Breakfast

327 Cal • 41g Carbs (5g Fiber) • 12g Fat • 17g Protein

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

Lunch

301 Cal • 17g Carbs (6g Fiber) • 23g Fat • 10g Protein

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

 

Peanut Butter & Celery

1 serving • 209 Cal

Ingredients for 1 serving:

2 tbsp Peanut butter

2 stalks, large (11 inches long) Celery

Dinner

975 Cal • 88g Carbs (21g Fiber) • 45g Fat • 67g Protein

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

 
 

Day 7

1538 Calories • 181g Carbs (49g Fiber) • 64g Fat • 69g Protein

Breakfast

449 Cal • 33g Carbs (34g Fiber) • 26g Fat • 15g 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

 

Strawberries

2 cup • 92 Cal

Ingredients for 2 cup:

2 cup, whole Strawberries

Lunch

487 Cal • 44g Carbs (11g Fiber) • 22g Fat • 34g Protein

Kung Pao Tempeh

1 serving • 487 Cal

Leftovers, eat 1 serving

Dinner

601 Cal • 104g Carbs (5g Fiber) • 16g Fat • 21g Protein

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

 

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

 

Recipe directions

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.

Grapes

Directions are for original recipe of 1 cup

1. Wash and enjoy.

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.

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.

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.

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.

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.

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.

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.

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.

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)

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.

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.

Peanut Butter & Celery

Directions are for original recipe of 1 serving

1. Spread peanut butter on celery and enjoy!

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!

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!

Strawberries

Directions are for original recipe of 1 cup

1. Wash and eat.

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.

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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