650 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 650 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 650 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
- Apple Crumble
1 crumble
- Cinnamon Apple Bites
1 serving
Lunch
- Peach and Banana Oat Smoothie
1 servings
- Mushroom and Pepper Tossed Salad
1 serving
Dinner
- Refried Bean Burrito
1 serving
- Grilled Asparagus
1 serving
Example Seven Day Plan
Here's a sample Vegan meal plan with daily averages of 648 Calories, 36g protein, 30g fat, and 70g carbs (46g 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
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Quick & Easy Vegan Caesar Salad 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Garlic Broccoli Tofu 1 serving
- Green salad 0.5 serving
Snack
- Bell Pepper and Hummus Snack 1 serving
Day 2
Breakfast
- Pepper and Hummus Toast 1 serving
Lunch
- Cauliflower and Hummus Snack 1 serving
Dinner
- Warm Tofu with Spicy Garlic Sauce 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Lebanese White Cabbage Salad 1 serving
Day 3
Breakfast
- Tofu Eggs 1 serving
Lunch
- Quick & Easy Vegan Caesar Salad 1 serving
- Sliced bell pepper 1 pepper
Dinner
- Garlic Broccoli Tofu 1 serving
- Mediterranean Salad 1 serving
Snack
- Cantaloupe 2 slices
Day 4
Breakfast
- Toast with Tomato and Hummus 1 serving
Lunch
- Cauliflower and Hummus Snack 1 serving
Dinner
- Warm Tofu with Spicy Garlic Sauce 0.5 serving
- Edamame Sesame Bowl 1 serving
Snack
- Bell Pepper and Hummus Snack 1 serving
Day 5
Breakfast
- Tofu Eggs 1 serving
Lunch
- Hummus and Beets on Rye 0.5 sandwich
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Garlic Broccoli Tofu 1 serving
- Grilled Asparagus 1 serving
Snack
Day 6
Breakfast
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Spinach Tomato Salad 1 serving
Dinner
- Bean Sprouts with Tofu 1 serving
- Mediterranean Salad 0.5 serving
Snack
- Cabbage and Carrot Juice 1 serving
Day 7
Breakfast
- Toast with Tomato and Hummus 1 serving
Lunch
- Quick & Easy Vegan Caesar Salad 1 serving
- Sliced bell pepper 0.5 pepper
Dinner
- Warm Tofu with Spicy Garlic Sauce 0.5 serving
- Edamame Sesame Bowl 1 serving
Snack
- Bell Pepper and Hummus Snack 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