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1400 Calorie Vegan Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1400 calorie vegan meal plan?

A 1400 calorie vegan meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 69 g protein a day over 4 meals.

1391

kcal a day

69

g protein a day

17

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1400 kcal · 73 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast250g 2 swaps Tofu Scramble with Spinach and Mushrooms250g · 350 kcal · 20 g P Vegan Protein Smoothie Bowl350g · 350 kcal · 24 g P	250g	350	22	32	15
LunchLentil Quinoa Salad Bowl350g 2 swaps Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P Quinoa Salad with Black Beans and Corn300g · 420 kcal · 18 g P	350g	420	20	58	12
DinnerBaked Tempeh with Roasted Broccoli400g 2 swaps Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P Lentil Pasta with Marinara Sauce400g · 490 kcal · 32 g P	400g	480	30	36	24
SnackApple Slices with Cinnamon180g 2 swaps Apple Slices with Almond Butter150g · 150 kcal · 5 g P Roasted Pumpkin Seeds25g · 150 kcal · 8 g P	180g	150	1	37	0
Total		1400	73	163	51

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1400 kcal · 63 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Berry Oat Porridge300g 2 swaps Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P	300g	360	12	58	9
LunchChickpea Vegetable Soup450ml 2 swaps Leftover Black Bean Burgers (no bun) with Salad250g · 410 kcal · 20 g P Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P	450ml	410	18	62	10
DinnerStir-Fried Tofu with Mixed Vegetables400g 2 swaps Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P	400g	470	28	45	20
SnackCucumber Sticks with Hummus150g 2 swaps Roasted Pumpkin Seeds30g · 160 kcal · 8 g P Apple Slices with Almond Butter150g · 150 kcal · 5 g P	150g	160	5	13	10
Total		1400	63	178	49

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1380 kcal · 60 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastVegan Protein Smoothie Bowl350g 2 swaps Tofu Scramble with Spinach and Mushrooms250g · 350 kcal · 20 g P Tofu Scramble with Spinach and Toast250g · 350 kcal · 22 g P	350g	350	24	46	8
LunchBlack Bean and Rice Wrap300g 2 swaps Chickpea Salad Sandwich on Whole Grain Bread250g · 430 kcal · 22 g P Lentil Shepherd's Pie350g · 430 kcal · 20 g P	300g	430	16	65	12
DinnerRoasted Chickpea and Sweet Potato Mash450g 2 swaps Lentil Quinoa Salad Bowl410g · 470 kcal · 21 g P Stir-Fried Tofu with Mixed Vegetables400g · 470 kcal · 28 g P	450g	460	18	66	14
SnackMixed Berries200g 2 swaps Edamame Beans100g · 140 kcal · 12 g P Apple Slices with Almond Butter150g · 150 kcal · 5 g P	200g	140	2	31	1
Total		1380	60	208	35

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1390 kcal · 76 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast250g 2 swaps Tofu Scramble with Spinach and Mushrooms250g · 350 kcal · 20 g P Vegan Protein Smoothie Bowl350g · 350 kcal · 24 g P	250g	350	22	32	15
LunchQuinoa Green Bean Salad350g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Hummus and Vegetable Wrap280g · 400 kcal · 18 g P	350g	400	14	55	14
DinnerLentil Pasta with Marinara Sauce400g 2 swaps Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P	400g	490	32	68	10
SnackRoasted Pumpkin Seeds25g 2 swaps Apple Slices with Almond Butter150g · 150 kcal · 5 g P Vegan Soy Yogurt with Berries200g · 150 kcal · 8 g P	25g	150	8	0	13
Total		1390	76	155	52

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1400 kcal · 71 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Berry Oat Porridge300g 2 swaps Oatmeal with Berries and Chia Seeds350g · 360 kcal · 12 g P Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P	300g	360	12	58	9
LunchStir-Fried Tofu with Mixed Vegetables380g 2 swaps Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P Chickpea Salad Sandwich on Whole Grain Bread250g · 430 kcal · 22 g P	380g	440	25	45	18
DinnerBaked Tempeh with Roasted Broccoli400g 2 swaps Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P Lentil Pasta with Marinara Sauce400g · 490 kcal · 32 g P	400g	480	30	36	24
SnackCarrot Sticks with Hummus150g 1 swap Orange Slices250g · 130 kcal · 2 g P	150g	120	4	13	6
Total		1400	71	152	57

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1360 kcal · 64 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastVegan Protein Smoothie Bowl350g 2 swaps Tofu Scramble with Spinach and Mushrooms250g · 350 kcal · 20 g P Tofu Scramble with Spinach and Toast250g · 350 kcal · 22 g P	350g	350	24	46	8
LunchLentil Quinoa Salad Bowl350g 2 swaps Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P Quinoa Salad with Black Beans and Corn300g · 420 kcal · 18 g P	350g	420	20	58	12
DinnerRoasted Chickpea and Sweet Potato Mash450g 2 swaps Stir-Fried Tofu with Mixed Vegetables400g · 470 kcal · 28 g P Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P	450g	460	18	66	14
SnackOrange Slices250g 2 swaps Carrot Sticks with Hummus150g · 120 kcal · 4 g P Edamame Beans100g · 140 kcal · 12 g P	250g	130	2	31	0
Total		1360	64	201	34

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1410 kcal · 74 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPeanut Butter Banana Toast200g 2 swaps Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Oatmeal with Berries and Chia Seeds350g · 370 kcal · 12 g P	200g	370	12	45	16
LunchChickpea Vegetable Soup450ml 2 swaps Leftover Black Bean Burgers (no bun) with Salad250g · 410 kcal · 20 g P Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P	450ml	410	18	62	10
DinnerLentil Pasta with Marinara Sauce400g 2 swaps Baked Tempeh with Roasted Broccoli400g · 480 kcal · 30 g P Tempeh Stir-Fry with Mixed Vegetables420g · 480 kcal · 30 g P	400g	490	32	68	10
SnackEdamame Beans100g 2 swaps Roasted Pumpkin Seeds25g · 150 kcal · 8 g P Vegan Soy Yogurt with Berries200g · 150 kcal · 8 g P	100g	140	12	10	6
Total		1410	74	185	42

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1400 kcal (±50)

Protein68.7g

Carbs177.4g

Fat45.7g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Firm tofu1.2 kg
Tempeh400 g

Produce

Fresh spinach500 g
Broccoli800 g
Mixed stir-fry vegetables800 g
Sweet potatoes1 kg
Cucumbers500 g
Carrots400 g
Green beans300 g
Bananas1 kg
Apples600 g
Oranges600 g
Frozen mixed berries600 g
Frozen edamame300 g

Pantry

Canned chickpeas800 g
Canned black beans400 g
Dry red lentils500 g
Lentil pasta400 g
Rolled oats400 g
Quinoa300 g
Whole grain bread1 loaf
Marinara sauce800 ml
Hummus300 g
Chia seeds100 g
Pumpkin seeds100 g
Peanut butter150 g
Vegan protein powder200 g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1400 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1400 calorie vegan meal plan for weight loss. Whether 1400 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1400 kcal vegan plan gives you an average daily protein of 69 grams to match your goals. Fully plant-based daily meals get protein from tofu, tempeh, legumes, soy and seeds. This is a lower calorie level, often chosen by smaller or less active adults who want to eat a little less. Very active adults and larger individuals will likely find this lower intake leaves them wanting more food. The daily target stays inside a tight range from 1360 kcal up to 1410 kcal for consistency. Your protein intake moves between 60 grams and 76 grams across the week. You eat across 4 daily meals that fit a strict vegan lifestyle.

What a day looks like

Day one begins with a hearty Tofu Scramble with Spinach and Toast for your morning meal. Lunch features a refreshing Lentil Quinoa Salad Bowl to keep your afternoon on track. Dinner brings Baked Tempeh with Roasted Broccoli for a warm and savory option. Other top protein meals include Lentil Pasta with Marinara Sauce and Stir-Fried Tofu with Mixed Vegetables. You might also enjoy a Vegan Protein Smoothie Bowl on days when you want a change. A simple snack of Apple Slices with Cinnamon finishes off the daily food lineup. Every single day relies on wholesome foods to meet your nutritional targets without any guesswork.

How to use it

Read the shopping list carefully before you head out to buy your weekly groceries. Cook large batches of grains and legumes ahead of time to save precious minutes later. Swap any plant protein with a similar option whenever you want to change flavors. Add extra non-starchy vegetables to your plate if you feel hungry between meal times. Keep your daily routine steady to get the most out of your food prep days.

Prep your roasted broccoli and baked tempeh over the weekend for quick dinners.
Match your daily protein intake to the min daily protein and max daily protein guidelines.
Check the min daily kcal and max daily kcal limits to stay on track.
Count all 4 daily meals to ensure you never miss a scheduled food block.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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