1,000 Calorie Vegan Meal Plan

A 1,000 calorie vegan diet, carefully planned, can promote healthy eating habits for individuals with a lower activity level, aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Who should try this diet?

People aiming for weight loss may find this low-calorie approach effective as it promotes a calorie deficit. However, if it leads to unwanted weight loss, consider adjusting your caloric intake.

1,100 Calorie Vegan Meal Plan
1,200 Calorie Vegan Meal Plan
1,300 Calorie Vegan Meal Plan

Example plan

We’ve provided a printable 1,000 calorie vegan meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 995 kcal, 70g Protein, 131g Carbs, 23g Fat per day.


Peanut Power Oatmeal!

One of the simplest meals on Earth!

Calories and Macros

297 Calories
21g Protein
30g Carbohydrates
11g Fat


15 grams Peanut Butter (smooth)
30 grams Oats
15 grams Vanilla Vegan Protein Blend (70%)
110 ml Almond Milk
40 grams Raspberries


Step 1: Mash all ingredients together in a bowl except the raspberries

Step 2: Place the bowl in the microwave for 1 minute

Step 3: Serve with the raspberries on top!

Step 4: Get your feed on.


The Superman Sandwich

Pretty super, and pretty simple!

Calories and Macros

288 Calories
23g Protein
35g Carbohydrates
6g Fat


60 grams Seitan
20 grams Tomatoes
20 grams Red Onion
15 grams Vegan Cheddar Cheese
2 slices Whole Grain Bread


Step 1: Pre-grill your sliced seitan until it is cooked all the way through and then allow to chill in the refrigerator. Drizzle with a little soy sauce to absorb some extra flavour!

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the tomato and onion and get them ready for action.

Step 4: Layer all ingredients in whatever order you see fit. We personally went with bread, lettuce, seitan, tomato, onion, then the cheddar on top with the second slice of bread to finish!


Simple Seitan, Broccoli, and Rice Meal Prep!

Simply multiply all ingredients if you wish to bulk cook!

Calories and Macros

291 Calories
24g Protein
36g Carbohydrates
6g Fat


35 grams Brown Rice
80 grams Seitan
1/4 tsp Brown Sugar
1/4 tsp Paprika
1/4 tsp Cumin Powder
1 tsp Olive Oil
50 grams Broccoli


Step 1: Start out by placing your rice in a saucepan to cook over a medium heat with 1 part rice to 2 parts water.

Step 2: Allow to gently simmer for about 15-20 minutes until all of the water has been absorbed.

Step 3: In the meantime, take out a bowl and combine the seitan with the brown sugar, paprika, cumin, garlic powder, salt, and pepper. 

Step 4: Take out your most loved frying pan or skillet and bring to heat over a medium-high temperature.

Step 5: Add the olive oil and then the seitan to this desirable pan and cook for around 3 minutes per side. 

Step 6: Once the seitan has developed a nice browning colour on both sides, turn off the heat and allow it to rest for a further 5 minutes. 

Step 7: While the seitan is taking it easy, bring a pot to boil over a high heat and add the broccoli florets. Allow to blanch for 1 minute.

Step 8: Slice the seitan into bite-size pieces and then (if meal prepping) pull out your meal prep containers. Divide the portions evenly among your meal prep containers.

Step 9: If meal prepping- cover and refrigerate for up to 4 days. To serve, reheat in the microwave on a high setting for 2 minutes (adding spicy sauce is a treat!).

You’re all set!

Snack 1


Treat yourself to another slice, or two…

Calories and Macros

60 Calories
1g Protein
15g Carbohydrates
0g Fat


200 grams Watermelon

Snack 2

Red Grapes

Not quite a glass of wine, but close!

Calories and Macros

59 Calories
1g Protein
15g Carbohydrates
0g Fat


85 grams Red Grapes

So, there you have it! A balanced, nutritious, and delicious 1,000-calorie vegan meal plan. Enjoy!

For a fitter, stronger, healthier you.

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