2000 Calorie Vegan Meal Plan - Calorie Meal Plans

Below are 4 different Vegan Meal Plans that follow a 2000 calorie vegan diet.

2000 Calorie Vegan Meal Plan Options

Option 1: 2 Meals Per Day

Meal 1: Hearty Vegan Breakfast

Ingredients and Macronutrients:

Vegan Protein Smoothie
- Vegan Protein Powder (30g)
  - Calories: 120
  - Carbohydrates: 2g
  - Protein: 24g
  - Fat: 2g
- Almond Milk (500ml)
  - Calories: 75
  - Carbohydrates: 3g
  - Protein: 3g
  - Fat: 5g
- Banana (1 large)
  - Calories: 121
  - Carbohydrates: 31g
  - Protein: 1.5g
  - Fat: 0.4g
- Frozen Mixed Berries (200g)
  - Calories: 114
  - Carbohydrates: 26g
  - Protein: 2g
  - Fat: 0.5g
Chia Seed Pudding (made with 40g chia seeds and 400ml coconut milk)
- Chia Seeds (40g)
  - Calories: 184
  - Carbohydrates: 16g
  - Protein: 7.6g
  - Fat: 11.2g
- Coconut Milk (400ml)
  - Calories: 276
  - Carbohydrates: 7g
  - Protein: 3g
  - Fat: 28g

Meal Total:

Calories: 1010 calories
Carbohydrates: 118g
Protein: 41.1g
Fat: 47.1g

Meal 2: Nutrient-Dense Vegan Dinner

Ingredients and Macronutrients:

Quinoa Salad
- Cooked Quinoa (200g)
  - Calories: 222
  - Carbohydrates: 39g
  - Protein: 8g
  - Fat: 3.6g
- Black Beans (150g)
  - Calories: 140
  - Carbohydrates: 25g
  - Protein: 9g
  - Fat: 0.5g
- Avocado (1 whole medium)
  - Calories: 240
  - Carbohydrates: 12g
  - Protein: 3g
  - Fat: 22g
- Red Bell Pepper (1 medium)
  - Calories: 31
  - Carbohydrates: 7g
  - Protein: 1g
  - Fat: 0.3g
- Spinach (100g)
  - Calories: 23
  - Carbohydrates: 3.6g
  - Protein: 2.9g
  - Fat: 0.4g
- Olive Oil (2 tablespoons)
  - Calories: 239
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 27g
- Lemon Juice and Herbs for dressing
- Walnuts (15g)
  - Calories: 98
  - Carbohydrates: 2g
  - Protein: 2.2g
  - Fat: 9.5g

Meal Total:

Calories: 993 calories
Carbohydrates: 88.6g
Protein: 26.1g
Fat: 63.3g

Total Daily Intake:

Total Calories: 2003 calories
Total Carbohydrates: 206.6g
Total Protein: 67.2g
Total Fat: 110.4g

Option 2: 3 Meals Per Day

Meal 1: Energizing Vegan Breakfast

Ingredients and Macronutrients:

Vegan Overnight Oats
- Rolled Oats (80g)
  - Calories: 296
  - Carbohydrates: 54g
  - Protein: 10g
  - Fat: 6g
- Almond Milk (200ml)
  - Calories: 60
  - Carbohydrates: 6g
  - Protein: 2g
  - Fat: 3.3g
- Chia Seeds (2 tablespoons)
  - Calories: 138
  - Carbohydrates: 12g
  - Protein: 4.7g
  - Fat: 8.7g
- Maple Syrup (1 tablespoon)
  - Calories: 52
  - Carbohydrates: 13.4g
  - Protein: 0g
  - Fat: 0g
- Fresh Berries (100g)
  - Calories: 57
  - Carbohydrates: 14g
  - Protein: 1g
  - Fat: 0.3g

Meal Total:

Calories: 603 calories
Carbohydrates: 99.4g
Protein: 17.7g
Fat: 18.3g

Meal 2: Nutrient-Boosted Vegan Lunch

Ingredients and Macronutrients:

Lentil Soup
- Cooked Lentils (150g)
  - Calories: 165
  - Carbohydrates: 28.2g
  - Protein: 12.6g
  - Fat: 0.4g
- Carrots, Onions, Tomatoes (150g)
  - Calories: 63
  - Carbohydrates: 14.7g
  - Protein: 1.5g
  - Fat: 0.3g
- Olive Oil (1 tablespoon)
  - Calories: 119
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 13.5g
- Spinach (50g)
  - Calories: 12
  - Carbohydrates: 1.8g
  - Protein: 1.6g
  - Fat: 0.2g
Avocado (half medium)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
Quinoa (cooked, 100g)
- Calories: 111
- Carbohydrates: 19.5g
- Protein: 4g
- Fat: 1.8g

Meal Total:

Calories: 590 calories
Carbohydrates: 70.2g
Protein: 21.2g
Fat: 27.2g

Meal 3: Enhanced Vegan Dinner

Ingredients and Macronutrients:

Tofu Stir-Fry
- Firm Tofu (250g)
  - Calories: 205
  - Carbohydrates: 5g
  - Protein: 25g
  - Fat: 12.5g
- Mixed Vegetables (broccoli, bell peppers, zucchini – 300g)
  - Calories: 90
  - Carbohydrates: 18g
  - Protein: 6g
  - Fat: 0.9g
- Brown Rice (cooked, 200g)
  - Calories: 220
  - Carbohydrates: 46g
  - Protein: 4.7g
  - Fat: 1.6g
- Sesame Oil (1 tablespoon)
  - Calories: 120
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 14g
Vegan Dark Chocolate (30g)
- Calories: 170
- Carbohydrates: 18g
- Protein: 2g
- Fat: 12g

Meal Total:

Calories: 805 calories
Carbohydrates: 87g
Protein: 37.7g
Fat: 41g

Total Daily Intake:

Total Calories: 1998 calories
Total Carbohydrates: 256.6g
Total Protein: 76.6g
Total Fat: 86.5g

Option 3: 4 Meals Per Day

Meal 1: Vegan Breakfast Smoothie

Ingredients and Macronutrients:

Vegan Protein Powder (30g)
- Calories: 120
- Carbohydrates: 2g
- Protein: 24g
- Fat: 2g
Almond Milk (250ml)
- Calories: 37.5
- Carbohydrates: 1.5g
- Protein: 1.5g
- Fat: 2.5g
Banana (medium)
- Calories: 105
- Carbohydrates: 27g
- Protein: 1.3g
- Fat: 0.4g
Spinach (50g)
- Calories: 12
- Carbohydrates: 1.8g
- Protein: 1.6g
- Fat: 0.2g
Flaxseeds (15g)
- Calories: 84
- Carbohydrates: 4.5g
- Protein: 3g
- Fat: 6g

Meal Total:

Calories: 358.5
Carbohydrates: 36.8g
Protein: 31.4g
Fat: 11.1g

Meal 2: Vegan Lunch Bowl

Ingredients and Macronutrients:

Quinoa (cooked, 100g)
- Calories: 111
- Carbohydrates: 19.5g
- Protein: 4g
- Fat: 1.8g
Chickpeas (cooked, 100g)
- Calories: 164
- Carbohydrates: 27.4g
- Protein: 8.9g
- Fat: 2.6g
Mixed Greens (50g)
- Calories: 10
- Carbohydrates: 2g
- Protein: 1g
- Fat: 0.2g
Avocado (half medium)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
Sunflower Seeds (10g)
- Calories: 58
- Carbohydrates: 2g
- Protein: 2g
- Fat: 5g

Meal Total:

Calories: 463
Carbohydrates: 56.9g
Protein: 17.4g
Fat: 20.6g

Meal 3: Enhanced Vegan Snack

Original Ingredients and Macronutrients:

Apple (large)
- Calories: 116
- Carbohydrates: 30.8g
- Protein: 0.6g
- Fat: 0.4g
Almond Butter (15g)
- Calories: 98
- Carbohydrates: 3g
- Protein: 2.5g
- Fat: 9g

Additional Ingredients: 3. Whole Wheat Vegan Bread (2 slices)

Calories: 160
Carbohydrates: 30g
Protein: 6g
Fat: 2g

Hummus (50g)
- Calories: 140
- Carbohydrates: 11g
- Protein: 4g
- Fat: 8g

Updated Meal 3 Total:

Calories: 514
Carbohydrates: 74.8g
Protein: 13.1g
Fat: 19.4g

Meal 4: Enhanced Vegan Dinner

Original Ingredients and Macronutrients:

Tofu (cooked, 150g)
- Calories: 123
- Carbohydrates: 3g
- Protein: 15g
- Fat: 7.5g
Broccoli (steamed, 100g)
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
Sweet Potato (baked, 100g)
- Calories: 90
- Carbohydrates: 20.7g
- Protein: 2g
- Fat: 0.2g
Olive Oil (for cooking, 1 tablespoon)
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g

Additional Ingredients: 5. Avocado (half medium)

Calories: 120
Carbohydrates: 6g
Protein: 1.5g
Fat: 11g

Mixed Nuts (30g)
- Calories: 180
- Carbohydrates: 6g
- Protein: 4g
- Fat: 15g

Updated Meal 4 Total:

Calories: 666
Carbohydrates: 36.3g
Protein: 25.3g
Fat: 47.6g

Total Daily Intake:

Total Calories: 2002.5 calories
Total Carbohydrates: 268.9g
Total Protein: 111.1g
Total Fat: 130.7g

Option 4: 5 Meals Per Day

Meal 1: Vegan Breakfast Smoothie

Ingredients and Macronutrients:

Vegan Protein Powder (30g)
- Calories: 120
- Carbohydrates: 2g
- Protein: 24g
- Fat: 2g
Unsweetened Almond Milk (250ml)
- Calories: 37.5
- Carbohydrates: 1.5g
- Protein: 1.5g
- Fat: 2.5g
Banana (medium)
- Calories: 105
- Carbohydrates: 27g
- Protein: 1.3g
- Fat: 0.4g
Spinach (50g)
- Calories: 12
- Carbohydrates: 1.8g
- Protein: 1.6g
- Fat: 0.2g
Ground Flaxseeds (15g)
- Calories: 84
- Carbohydrates: 4.5g
- Protein: 3g
- Fat: 6g

Total for Meal 1:

Calories: 358.5
Carbohydrates: 36.8g
Protein: 31.4g
Fat: 11.1g

Meal 2: Mid-Morning Snack

Ingredients and Macronutrients:

Hummus (100g)
- Calories: 280
- Carbohydrates: 11g
- Protein: 8g
- Fat: 16g
Carrot Sticks (100g)
- Calories: 41
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0.2g

Total for Meal 2:

Calories: 321
Carbohydrates: 21g
Protein: 9g
Fat: 16.2g

Meal 3: Streamlined Vegan Lunch Bowl

Original Updated Ingredients and Macronutrients Adjusted:

Cooked Quinoa (reduced to 100g)
- Calories: 111
- Carbohydrates: 19.5g
- Protein: 4g
- Fat: 1.8g
Chickpeas (cooked, reduced to 100g)
- Calories: 164
- Carbohydrates: 27.4g
- Protein: 8.9g
- Fat: 2.6g
Mixed Greens (50g)
- Calories: 10
- Carbohydrates: 2g
- Protein: 1g
- Fat: 0.2g
Extra Virgin Olive Oil (reduced to 0.5 tablespoon for dressing)
- Calories: 59.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 6.75g
Sliced Avocado (reduced to 50g)
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.5g

Adjusted Meal 3 Total:

Calories: 424.5
Carbohydrates: 52.9g
Protein: 14.9g
Fat: 18.85g

Meal 4: Lightened Vegan Afternoon Snack

Almonds (reduced to 15g)
- Calories: 87
- Carbohydrates: 3g
- Protein: 3g
- Fat: 7.5g
Apple (medium)
- Calories: 95
- Carbohydrates: 25g
- Protein: 0.5g
- Fat: 0.3g
Vegan Granola Bar (reduced to 40g)
- Calories: 200
- Carbohydrates: 30g
- Protein: 4g
- Fat: 9g

Adjusted Meal 4 Total:

Calories: 382
Carbohydrates: 58g
Protein: 7.5g
Fat: 16.8g

Meal 5: Vegan Dinner

Ingredients and Macronutrients:

Tofu (cooked, 150g)
- Calories: 123
- Carbohydrates: 3g
- Protein: 15g
- Fat: 7.5g
Steamed Broccoli (100g)
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g

Sweet Potato (baked, 100g)
- Calories: 90
- Carbohydrates: 20.7g
- Protein: 2g
- Fat: 0.2g
Avocado (50g)
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.5g
Olive Oil (for cooking, 1 tablespoon)
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g

Total for Meal 5:

Calories: 446
Carbohydrates: 34.3g
Protein: 20.8g
Fat: 21.6g

Total Daily Calories: 1932 calories

Who Would Benefit From a 2000 Calorie Vegan Diet

A 2000 calorie vegan meal plan is a superb choice for those seeking to meet their energy and nutritional needs entirely through plant-based sources. Here, we will determine the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for two hypothetical individuals to illustrate who might benefit most from this diet.

Example Calculations

Person 1: Emily

Gender: Female
Age: 28 years
Height: 170 cm (5 feet 7 inches)
Weight: 65 kg (143 lbs)
Activity Level: Very Active (hard exercise 6-7 days per week)

BMR Calculation (Harris-Benedict Equation for Females):
BMR=655+(9.6×weightinkg)+(1.8×heightincm)−(4.7×ageinyears)

TDEE Calculation:

DEE=BMR×ActivityFactor (Activity Factor for Very Active = 1.725)

Person 2: Alex

Gender: Male
Age: 35 years
Height: 180 cm (5 feet 11 inches)
Weight: 80 kg (176 lbs)
Activity Level: Moderately Active (exercise 3-5 days per week)

BMR Calculation (Harris-Benedict Equation for Males):
BMR=66+(13.7×weightinkg)+(5×heightincm)−(6.8×ageinyears)

TDEE Calculation:
TDEE=BMR×ActivityFactor (Activity Factor for Moderately Active = 1.55)

Now, let’s calculate these values for Emily and Alex:

For Emily:

BMR =655+(9.6×65)+(1.8×170)−(4.7×28)=655+(9.6×65)+(1.8×170)−(4.7×28)
TDEE =𝐵𝑀𝑅×1.725=BMR×1.725

For Alex:

BMR =66+(13.7×80)+(5×180)−(6.8×35)=66+(13.7×80)+(5×180)−(6.8×35)
TDEE =𝐵𝑀𝑅×1.55=BMR×1.55

Emily’s BMR Calculation:
655+(9.6×65)+(1.8×170)−(4.7×28)=655+624+306−131.6=1453.4≈1453

Emily’s TDEE Calculation: 1453×1.725=2506.475≈25061453×1.725=2506.475≈2506

Alex’s BMR Calculation:
66+(13.7×80)+(5×180)−(6.8×35)=66+1096+900−238=1824

Alex’s TDEE Calculation:
1824×1.55=2827.2≈2827

Overview Table

Person	Age	Weight (kg)	Height (cm)	Activity Level	BMR	TDEE
Emily	28	65	170	Very Active	1453	2506
Alex	35	80	180	Moderately Active	1824	2827

Conclusion

Individuals like Emily and Alex can greatly benefit from following a 2000 calorie vegan meal plan, as it aligns well with their active lifestyles and helps meet their nutritional needs while supporting energy demands effectively.