1000 Calorie Vegan Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Vegan diet, a lifestyle choice that eliminates all animal products, focusing on nutrient-rich plant-based foods for a healthier you and planet.
If you're looking for a 1000 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 1000 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
Strawberry Watermelon Smoothie
1 serving
PB & Dates Energy Bites
1 serving
Lunch
Hummus Avocado Toast
1 serving
Cantaloupe
2 slices
Dinner
Pressure Cooker South Indian Sambar
3 servings
Easy Sautéed Eggplant
1 serving
Example Seven Day Plan
Here's a sample Vegan meal plan with daily averages of 986 Calories, 53g protein, 46g fat, and 104g carbs (75g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
Strawberries 0.5 cup
Lunch
Peppers Cucumber & Avocado Salad 1 serving
Dinner
Broccoli Tofu Pitas 1 serving
Grilled Asparagus 0.5 serving
Snack
Apple 1 apple
Day 2
Breakfast
Avocado Toast 1 serving
Strawberries 0.5 cup
Lunch
Almond Milk Cocoa Protein Shake 1 shake
Balsamic Arugula Salad 1 serving
Dinner
Wilted Spinach and Corn Salad 0.5 serving
Snack
Rice Cake with Hummus & Tomato 1 serving
Day 3
Breakfast
Oranges 1 fruit
Lunch
Quick & Easy Vegan Caesar Salad 1 serving
Carrots 1 cup
Dinner
Tempeh Strips with Almond Sauce 1 serving
Green salad 0.5 serving
Snack
Granola 1 ounce
Day 4
Breakfast
Avocado & Tomato Toast 1 serving
Apple 1 apple
Lunch
Red Pepper & Tomato Salad 1 serving
Sliced bell pepper 0.5 pepper
Dinner
Cheesy Vegan Zoodles 1 serving
Grilled Asparagus 1 serving
Snack
Almonds 1 ounce
Day 5
Breakfast
Avocado Toast 1 serving
Strawberries 1 cup
Lunch
Cucumber Salad 1 serving
Dinner
Tempeh Strips with Almond Sauce 1 serving
Wilted Spinach and Corn Salad 0.5 serving
Snack
Carrots with Hummus 1 serving
Day 6
Breakfast
Cucumber Avocado Toast 1 serving
Lunch
White Bean & Artichoke Toast 1 serving
Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
Garlic Broccoli Tofu 1 serving
Easy Spinach and Scallion Salad 1 serving
Snack
Almonds 1 ounce
Day 7
Breakfast
Apples and Almond Butter on Toast 1 serving
Lunch
Quick & Easy Vegan Caesar Salad 1 serving
Avocado Rice Cake 1 serving
Dinner
Tempeh Strips with Almond Sauce 1 serving
Carrots 0.5 cup
Snack
Granola 1 ounce
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more