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14 Days Perfect Vegan Meal Plan - 2000 Calories

Bowl of oatmeal porridge with blueberries, raspberries and chia seeds, served with sackcloth rag and vintage spoon over old wood textured background. Rustic breakfast theme. Top view, space for text
A bowl of oatmeal porridge with blueberries, raspberries and chia seeds.
Kredy

A healthy diet should contain the right amount of all the essential nutrients required by the body. In addition to that, it has to have the recommended calorie intake for a healthy human being, which is around 2000 calories.

Meat and dairy products are a great source of calories and the vital nutrients required by the body. However, you could hit your daily goal of essential nutrients by having a completely vegan meal as well.

Keep in mind that most of the salads are not calorie dense and should be taken in moderation while consuming good amounts of pulses, as these are quintessential for reaching the calorie and the protein count for the day.

Let us not wait any longer and dive into the following diet tips on how to plan a two-week vegan plan to lead a healthier life.


Day 1 - 1999 calories

Breakfast - 521 calories

250ml of soy milk with 1/2 cup (75 grams) of oats and a large banana.

Lunch - 470 calories

One serving of carrot and beetroot salad with roasted walnuts and 1/2 cup of cooked quinoa. Along with it, have a cup (200g) of sprouted lentils that are boiled and cooked.

Snack - 330 calories

Have one large banana, which is high in potassium and other essential vitamins such as C and B6. Top it up with two bread slices and two tablespoons of hummus.

Dinner - 678 calories

One serving of potato salad along with one cup of cooked quinoa. Finish the day with a glass of soy milk.


Day 2 - 1930 calories

Breakfast - 584 calories

Start the day with a glass of soy milk. Then, have three slices of bread with two tablespoons of peanut butter and 1 tablespoon of jam.

Lunch - 370 calories

One vegan burger along with one serving of the previous day's carrot and beetroot salad with roasted walnuts.

Snack - 376 calories

Have a veggie salad having loads of green leafy vegetables with a generous spread of hummus. In addition, add one large apple to the snack.

Dinner - 600 calories

Have one cup of cooked quinoa with one cup of chickpeas curry. Finish the meal with a large banana.

Stephi's In Southie
Flatbread naan provides around 137 calories of energy

Day 3 - 1904 calories

Breakfast - 437 calories

Start the day with a glass of soy milk and two slices of bread with jam. Have one serving of vegan omelette.

Lunch - 487 calories

One cup of potato curry with two Indian flatbread naans.

Snack - 349 calories

Include a serving of a fruit salad with one cup of boiled kidney beans.

Dinner - 631 calories

Have two Indian flatbread naans with one cup of chickpeas curry. Finish the day with a glass of soy milk.


Day 4 - 1965 calories

Breakfast - 470 calories

Three vegan pancakes with one cup of strawberries. Also, have a glass of soy milk and a banana.

Lunch - 528 calories

One cup of boiled lentils along with a serving of green salad.

Snack - 536 calories

Two slices of bread with four tablespoons of peanut butter.

Dinner - 431 calories

One serving of vegan pasta with a glass of soy milk and a banana.


Day 5 - 2036 calories

Breakfast - 584 calories

Have three slices of bread with two tablespoons of peanut butter and one tablespoon of jam. Finish the breakfast with a glass of soy milk.

Lunch - 340 calories

One serving of vegetarian noodles with a cup of tofu and vegetable stir-fry.

Snack - 182 calories

Have one serving of tofu omelette and a large banana.

Dinner - 930 calories

One cup of raw soybeans with a glass of soy milk.

Asparagus and Kale Caesar Salad
Asparagus and Kale Caesar Salad

Day 6 - 1954 calories

Breakfast - 521 calories

250ml of soy milk with 1/2 cup (75 grams) of oats and a large banana.

Lunch - 413 calories

One serving of vegan mushroom risotto.

Snack - 334 calories

Have one cup of boiled mung beans with a large banana.

Dinner - 686 calories

Have a cup of cooked brown rice with one serving of Thai tofu curry.


Day 7 - 1923 calories

Breakfast - 521 calories

Start the day with a glass of soy milk and a large banana. Then, have two 4-inch vegan pancakes.

Lunch - 261 calories

Have one serving of vegan pasta with a cup of cucumber salad.

Snack - 818 calories

One cup of raw mung beans with a glass of soy milk.

Dinner - 323 calories

Have one serving of asparagus and kale caesar salad. Supplement it with a cup of zucchini noodles.


Day 8 - 1952 calories

Breakfast - 476 calories

Two vegan oatmeal cupcakes with a vegan pumpkin smoothie.

Lunch - 173 calories

One serving of raw kale salad and zucchini noodles.

Snack - 517 calories

Two pieces of dark chocolate along with a large banana.

Dinner - 786 calories

Have two Indian flatbread naans with Thai tofu curry. Finish the day with a glass of soy milk.

Zucchini Spaghetti in Hawaian Sauce - Onions. Pepper. Pineapple and Ginger
Zucchini Spaghetti in Hawaiian Sauce - Onions. Pepper. Pineapple and Ginger

Day 9 - 2027 calories

Breakfast - 584 calories

Start the day with a glass of soy milk. Then, have three slices of bread with two tablespoons of peanut butter and one tablespoon of jam.

Lunch - 512 calories

One serving of vegan spaghetti along with one large apple.

Snack - 536 calories

Two slices of bread with four tablespoons of peanut butter.

Dinner - 395 calories

Have one serving of vegan tofu pot pie with a large banana.


Day 10 - 2055 calories

Breakfast - 521 calories

Have 250ml of soy milk with 1/2 cup (75 grams) of oats and a large banana.

Lunch - 691 calories

Have two Indian flatbread naans with one cup of chickpeas curry. Supplement it with a cup of boiled black-eyed peas.

Snack - 248 calories

One serving of blueberry soy smoothie.

Dinner - 595 calories

Have one cup of cooked quinoa with one cup of chickpeas curry. Finish the day with a large apple.


Day 11 - 1913 calories

Breakfast - 354 calories

One serving of tofu omelette and a large banana. Combine it with a serving of hummus and pita bread.

Lunch - 468 calories

One vegan burger along with a cup of green salad.

Snack - 830 calories

One cup of raw soybeans.

Dinner - 261 calories

Relish one serving of tomato basil soup with a cup of khichdi.

The Quinoa Quookbook
Cooked quinoa

Day 12 - 1977 calories

Breakfast - 566 calories

Have three vegan blueberry pancakes along with a glass of soy milk and a large banana.

Lunch - 259 calories

One serving of gluten-free vegan gnocchi with one large banana.

Snack - 613 calories

Have a cup of raw kidney beans.

Dinner - 539 calories

Have a vegan risotto with asparagus and peas. Savour a glass of soy milk to finish the day.


Day 13 - 1993 calories

Breakfast - 356 calories

One serving of pita bread and hummus along with a glass of green smoothie.

Lunch - 957 calories

1/2 serving of green salad and a cup of roasted soybeans.

Snack - 294 calories

Have three vegan oatmeal cookies.

Dinner - 386 calories

One cup of cooked brown rice with a cup of coconut tofu curry.


Day 14 - 2041 calories

Breakfast - 525 calories

Have a vegan tofu sandwich along with a glass of vegan banana smoothie.

Lunch - 576 calories

One cup of cooked brown rice with one cup of kidney bean curry.

Snack - 456 calories

Two slices of bread with two tablespoons of peanut butter.

Dinner - 600 calories

Have one cup of cooked quinoa with one cup of chickpeas curry. Finish the meal with a large banana or an apple.


Will you try out this vegan meal plan? Sound off your opinions in the comments section below!

Edited by Alan John

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