At A Glance
1400 Calorie Vegan Single 2 Week Meal Plan with Macros
Embarking on a 1400-calorie vegan journey for two weeks doesn’t have to be complicated or restrictive. This carefully curated 1400 calorie vegan single 2 week meal plan with macros is designed to be both satisfying and straightforward, proving that plant-based eating can be accessible and delicious even when managing specific calorie goals. Whether you’re aiming for weight management, exploring veganism, or simply seeking structured meal inspiration, this plan offers a balanced approach to nutrition without sacrificing flavor or variety. We’ll break down each day, providing approximate macro breakdowns to help you stay on track with your nutritional targets.
Understanding Your 1400-Calorie Vegan Framework
Sticking to a 1400-calorie intake requires mindful portion control and intelligent food choices. Plant-based foods are often naturally lower in calories and higher in fiber, which aids in satiety. This plan prioritizes whole, unprocessed foods to maximize nutrient density and ensure you’re getting a good range of vitamins, minerals, and other essential micronutrients. Macronutrient distribution will generally aim for a balanced approach, typically falling around 40-50% carbohydrates, 25-35% protein, and 20-30% healthy fats. This can be adjusted slightly based on individual preferences and specific needs, but this provides a solid foundation.
Week 1: Building a Foundation for Success
The first week introduces a variety of simple yet delicious meals, focusing on fresh produce, legumes, whole grains, and healthy fats.
Day 1:
Breakfast: Oatmeal (1/2 cup dry oats cooked with water or unsweetened almond milk) topped with 1/4 cup berries and 1 tbsp chia seeds.
Lunch: Large mixed green salad with 1/2 cup chickpeas, chopped cucumber, bell peppers, carrots, and 2 tbsp vinaigrette dressing.
Dinner: Lentil shepherd’s pie (lentil and vegetable base topped with mashed cauliflower or sweet potato).
Snack: Apple slices with 1 tbsp almond butter.
Approximate Macros: Calories ~1400, Protein ~75g, Carbs ~180g, Fat ~50g
Day 2:
Breakfast: Smoothie: 1 scoop vegan protein powder, 1 cup spinach, 1/2 banana, 1 cup unsweetened almond milk.
Lunch: Quinoa salad with black beans, corn, diced tomatoes, cilantro, and lime juice.
Dinner: Stir-fried tofu with broccoli, snap peas, and brown rice (light soy sauce or tamari).
Snack: Handful of almonds.
Approximate Macros: Calories ~1400, Protein ~70g, Carbs ~170g, Fat ~55g
Day 3:
Breakfast: Scrambled tofu with turmeric, nutritional yeast, and chopped vegetables (onions, peppers). Whole wheat toast (1 slice).
Lunch: Leftover stir-fried tofu and brown rice.
Dinner: Hearty vegetable soup with kidney beans and whole grain bread (1 slice).
Snack: Pear.
Approximate Macros: Calories ~1400, Protein ~72g, Carbs ~185g, Fat ~48g
Day 4:
Breakfast: Overnight oats made with 1/2 cup rolled oats, 1 cup unsweetened soy milk, 1 tbsp flax seeds, topped with 1/4 cup sliced mango.
Lunch: Hummus and veggie wrap (whole wheat tortilla, 1/4 cup hummus, shredded carrots, lettuce, bell peppers).
Dinner: Baked sweet potato with black bean chili.
Snack: Orange.
Approximate Macros: Calories ~1400, Protein ~68g, Carbs ~190g, Fat ~52g
Day 5:
Breakfast: Vegan yogurt (unsweetened, soy or coconut-based) with 1/4 cup granola and 1/4 cup berries.
Lunch: Leftover sweet potato and chili.
Dinner: Pasta with marinara sauce and lentil “meatballs.” Side salad.
Snack: Small handful of walnuts.
Approximate Macros: Calories ~1400, Protein ~70g, Carbs ~175g, Fat ~53g
Day 6:
Breakfast: Whole wheat toast (2 slices) with mashed avocado (1/4 avocado) and red pepper flakes.
Lunch: Chickpea “tuna” salad sandwich (mashed chickpeas, vegan mayo, celery, onion on whole wheat bread).
Dinner: Veggie burgers (store-bought or homemade) on lettuce wraps with tomato and onion. Side of baked sweet potato fries (lightly seasoned).
Snack: Banana.
Approximate Macros: Calories ~1400, Protein ~73g, Carbs ~180g, Fat ~51g
Day 7:
Breakfast: Smoothie: 1 scoop vegan protein powder, 1/2 cup frozen berries, 1 tbsp almond butter, 1 cup unsweetened coconut milk.
Lunch: Leftover veggie burger and fries.
Dinner: Buddha bowl with brown rice, steamed kale, baked tempeh cubes, shredded carrots, and tahini dressing.
Snack: Small bunch of grapes.
Approximate Macros: Calories ~1400, Protein ~75g, Carbs ~170g, Fat ~55g
Week 2: Maintaining Momentum and Variety
The second week builds on the first, introducing some variations while keeping the same principles of nutrient-dense, whole foods.
Day 8:
Breakfast: Oatmeal (1/2 cup dry oats cooked with water or unsweetened almond milk) with 1/4 cup chopped apple and cinnamon.
Lunch: Large mixed green salad with 1/2 cup edamame, chopped bell peppers, avocado (1/4), and lemon-tahini dressing.
Dinner: Black bean and corn enchiladas (2-3 small enchiladas with corn tortillas, black bean filling, salsa, and a dollop of vegan sour cream – optional).
Snack: Pear.
Approximate Macros: Calories ~1400, Protein ~70g, Carbs ~180g, Fat ~55g
Day 9:
Breakfast: Smoothie: 1 scoop vegan protein powder, 1 cup kale, 1/2 cup pineapple, 1 tbsp hemp seeds, 1 cup unsweetened soy milk.
Lunch: Leftover enchiladas.
Dinner: Lentil soup with diced vegetables and a side of whole grain crackers.
Snack: Handful of cashews.
Approximate Macros: Calories ~1400, Protein ~72g, Carbs ~175g, Fat ~53g
Day 10:
Breakfast: Whole wheat English muffin (1/2) with 1/4 cup mashed avocado and a sprinkle of everything bagel seasoning.
Lunch: Quinoa pilaf with roasted vegetables (zucchini, bell peppers, red onion) and chickpeas.
Dinner: Tofu scramble with mushrooms and spinach, served with a side of baked sweet potato wedges.
Snack: Apple slices with 1 tbsp peanut butter.
Approximate Macros: Calories ~1400, Protein ~75g, Carbs ~180g, Fat ~50g
Day 11:
Breakfast: Overnight oats made with 1/2 cup rolled oats, 1 cup unsweetened almond milk, 1 tbsp chia seeds, topped with 1/4 cup mixed berries.
Lunch: Leftover tofu scramble and sweet potato wedges.
Dinner: Veggie stir-fry with soba noodles and a peanut sauce (light on oil).
Snack: Orange.
Approximate Macros: Calories ~1400, Protein ~68g, Carbs ~185g, Fat ~54g
Day 12:
Breakfast: Vegan yogurt with 1/4 cup berries and 1 tbsp slivered almonds.
Lunch: Hummus and falafel (baked, not fried) in a whole wheat pita pocket with lettuce and tomato.
Dinner: Kidney bean and vegetable curry with brown rice.
Snack: Small bunch of grapes.
Approximate Macros: Calories ~1400, Protein ~70g, Carbs ~170g, Fat ~58g
Day 13:
Breakfast: Whole wheat toast (2 slices) with 2 tbsp natural almond butter.
Lunch: Leftover curry and rice.
Dinner: Large salad with grilled tempeh strips, mixed greens, cucumber, tomato, and a light balsamic vinaigrette.
Snack: Banana.
Approximate Macros: Calories ~1400, Protein ~73g, Carbs ~175g, Fat ~52g
Day 14:
Breakfast: Smoothie: 1 scoop vegan protein powder, 1/2 banana, 1 cup spinach, 1 tbsp flax seeds, 1 cup unsweetened soy milk.
Lunch: Veggie and lentil soup (leftovers from Day 9 if possible, or a quick version).
Dinner: “Clean out the fridge” stir-fry with remaining vegetables, tofu or tempeh, and a small portion of brown rice.
Snack: Apple slices with 1 tbsp tahini.
Approximate Macros: Calories ~1400, Protein ~75g, Carbs ~170g, Fat ~53g
Important Considerations for Your 1400-Calorie Vegan Plan
Hydration: Drink plenty of water throughout the day. Herbal teas are also a great, calorie-free option.
Portion Control: The stated quantities are approximate. Use measuring cups and spoons initially to ensure accuracy.
Flexibility: Feel free to swap meals between days if it better suits your schedule or preferences, ensuring you maintain the calorie and macro targets.
Seasoning: Use herbs, spices, lemon juice, and vinegar generously to add flavor without adding significant calories.
Listen to Your Body: If you feel excessively hungry or deprived, consider slightly increasing your healthy fat intake or adding more non-starchy vegetables.
Nutrient Support: While this plan aims for balance, consider a B12 supplement, as it’s crucial for vegans. Vitamin D and Omega-3s might also be beneficial depending on your diet and sun exposure.
* Macadamia Approximation: The macro breakdowns are estimates. Actual values can vary based on specific brands and preparation methods.
This 1400 calorie vegan single 2 week meal plan with macros offers a robust framework for achieving your goals without feeling overwhelmed. By focusing on whole foods and simple preparation, you can enjoy delicious, satisfying plant-based meals while staying within your calorie targets. Remember that consistency and mindful eating are key to long-term success.