1020 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 1020 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 1020 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
- Peach and Banana Oat Smoothie
1 servings
- Granola
1 ounce
Lunch
- Avocado Chickpea Lettuce Wraps
1 serving
- Fresh Jicama Salad
1 serving
Dinner
- Garlic Green Beans with Tofu
1 serving
Example Seven Day Plan
Here's a sample Vegan meal plan with daily averages of 1021 Calories, 66g protein, 44g fat, and 107g carbs (80g 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
- Tempeh Strips with Almond Sauce 1 serving
Lunch
- Almond Milk Cocoa Protein Shake 1 shake
- Cantaloupe 1 slices
Dinner
- Cheesy Vegan Zoodles 1 serving
- Carrots 0.5 cup
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 2
Breakfast
- Pepper and Hummus Toast 1 serving
- Granola 1 ounce
Lunch
- Peanut Butter and Banana Toast 1 serving
Dinner
- Zucchini Spears 1 serving
Snack
- Almonds 0.5 ounce
Day 3
Breakfast
- Peanut Butter Banana English Muffin 1 serving
Lunch
- Almond Milk Cocoa Protein Shake 1 shake
- Sliced bell pepper 1 pepper
Dinner
- Tempeh Strips with Almond Sauce 1 serving
- Lebanese Tomato and Onion Salad 0.5 serving
Snack
- Bell Pepper and Hummus Snack 1 serving
Day 4
Breakfast
- Chocolate Almond Iced Coffee 0.5 Shake
- Toast with Tomato and Hummus 1 serving
Lunch
- Quick Grapefruit 0.5 serving
Dinner
- Zucchini Spears 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 5
Breakfast
- Tempeh Strips with Almond Sauce 1 serving
Lunch
- Peanut Butter & Carrots 1 serving
Dinner
- Cheesy Vegan Zoodles 1 serving
- Garlic Balsamic Green Beans 1 serving
Snack
- Carrots with Hummus 1 serving
Day 6
Breakfast
- Peanut Butter Banana English Muffin 1 serving
Lunch
- Almond Milk Cocoa Protein Shake 1 shake
- Sliced bell pepper 1 pepper
Dinner
- Balsamic Asparagus 1 serving
Snack
- Almonds 0.5 ounce
Day 7
Breakfast
- Pepper and Hummus Toast 1 serving
- Granola 1 ounce
Lunch
- Hummus on Rye 0.5 sandwich
- Mediterranean Salad 1 serving
Dinner
- Tempeh Strips with Almond Sauce 1 serving
- Garlic Balsamic Green Beans 0.5 serving
Snack
- Carrots with Hummus 1 serving
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