1,900 Calorie Vegan Meal Plan

A 1,900 calorie vegan diet, carefully planned, can promote healthy eating habits for individuals aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Please note: This is just a day’s example of a 1,900 calorie vegan meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should try this diet?

If you’re focused on losing weight, a diet that aims for an average of 1,900 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try this free meal plan:
2,000 Calorie Vegan Meal Plan

If you are not losing enough weight, try one of these plans:
1,700 Calorie Vegan Meal Plan
1,800 Calorie Vegan Meal Plan

Example plan

We’ve provided a printable 1,900 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 1,930 kcal, 127g Protein, 196g Carbs, 79g Fat per day.

Breakfast

Matcha Chia Overnight Oats

Prepare the night before and you’ll wake up like it’s Saturday morning, every day!

Calories and Macros

594 Calories
39g Protein
80g Carbohydrates
14g Fat

Ingredients

1 Kiwifruit
1 Strawberry
120 grams Plain Soy Yogurt
30 grams Vanilla Vegan Protein Blend (70%)
150 ml Almond Milk
60 grams Oats
2 tsp Brown Sugar
4 tsp Chia Seeds
1 tsp Matcha Powder

Instructions

Step 1: In a small bowl, whisk the matcha and warm water together until a smooth consistency is formed.

Step 2: Take the yogurt, the protein powder, and the milk, and allow them to get well acquainted in a blender or food processor as you lightly pulse. 

Step 3: Once you have a delicious blend, spoon it into a container or jar and mix in the matcha paste, oats, chia seeds, and sugar. 

Step 4: Slice the kiwi and strawberry and layer them on top. Store in the fridge overnight!

Lunch

Simple Mustard, Seitan, and Avocado Sandwich

This one shouldn’t be too complicated to make; we’re sure you’ve heard of a sandwich, right? 

Calories and Macros

441 Calories
30g Protein
41g Carbohydrates
19g Fat

Ingredients

80 grams Seitan
2 slices Whole Grain Bread
1/2 Avocado
1/2 Tomato
1 leaf Iceberg Lettuce
1 tsp Olive Oil
1/2 tsp Garlic Powder
1/2 tsp Dijon Mustard (whole grain)
1/4 tsp Chili Powder

Instructions

Step 1: Marinate your seitan slice in the olive oil, the chili powder, and the garlic powder for about 5 minutes

Step 2: Pre-grill your marinaded seitan until it is cooked all the way through and then allow to chill in the refrigerator. 

Step 3: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 4: Slice the tomato and avocado and get them ready for action.

Step 5: Layer all ingredients in whatever order you see fit. We personally went with lettuce, seitan, tomato, avocado, then mustard on the top slice!

Dinner

Ultimate Strength Salad

Calories and Macros

581 Calories
45g Protein
51g Carbohydrates
25g Fat

Ingredients

50 grams Mixed Salad Leaves
2 tsp Brown Sugar
40 grams Sun-Dried Tomatoes
5 tsp Olive Oil
1 tsp Dijon Mustard (whole grain)
150 grams Seitan
2 Carrots

Instructions

Step 1: Slice your seitan and lightly fry in 1/2 the olive oil. Peel and shred that carrot on the side.

Step 2: Whisk the sugar, mustard, and remaining olive oil to create a nice dressing. 

Step 3: Toss the mixed leaves in a bowl with the sweet mustard dressing and place into a bowl. 

Step 4: Layer the seitan, sun-dried tomatoes, and carrots on top and refrigerate for a few minutes to cool.

Step 5: Serve up!

Snack 1

Pumpkin Seeds

Pumpkin power! 

Calories and Macros

140 Calories
8g Protein
3g Carbohydrates
12g Fat

Ingredients

25 grams Pumpkin Seeds

Snack 2

Orange and Pistachio Power!

Calories and Macros

174 Calories
5g Protein
21g Carbohydrates
9g Fat

Ingredients

1 Orange
20 grams Pistachio Nuts

So, there you have it! A balanced, nutritious, and delicious 1,900-calorie vegan meal plan. Enjoy!