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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:

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

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

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

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

Snack 2

Orange and Pistachio Power!

Calories and Macros

  • 174 Calories
  • 5g Protein
  • 21g Carbohydrates
  • 9g Fat

Ingredients

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