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1,800 Calorie Vegan Meal Plan

A 1,800 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 1,800 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 1,800 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 one of these free meal plans:

Example plan

We’ve provided a printable 1,800 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 1,776 kcal, 117g Protein, 175g Carbs, 76g Fat per day.

Breakfast

Coco Loco Nutty Smoothie

Ideally, use a chilled or even a frozen banana for this splendid mix of nutty goodness. 

Calories and Macros

  • 555 Calories
  • 37g Protein
  • 58g Carbohydrates
  • 22g Fat

Ingredients

Instructions

Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients.

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a smoothie that will make you go a little nuts!

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

  • 519 Calories
  • 38g Protein
  • 43g Carbohydrates
  • 23g Fat

Ingredients

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

  • 459 Calories
  • 36g Protein
  • 39g Carbohydrates
  • 20g Fat

Ingredients

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

Banana

Calories and Macros

  • 105 Calories
  • 1g Protein
  • 27g Carbohydrates
  • 0g Fat

Ingredients

Snack 2

Cashew Nuts

A handful of health!

Calories and Macros

  • 138 Calories
  • 5g Protein
  • 8g Carbohydrates
  • 11g Fat

Ingredients

So, there you have it! A balanced, nutritious, and delicious 1,800-calorie vegan meal plan. Enjoy!