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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.
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.
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.
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.
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!
