1100 Calories, Vegan Plan

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Here is a sample vegan diet plan.

	Protein (g)	Fat (g)	Carbs (g)	Calories
Breakfast: Cereal: POST Raisin Bran	21.12	8.12	64.2	378.13
1.50 cup (367.5 grams) -- Soy milk, fluid 1 cup (1 NLEA serving) (59 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal

Lunch: Burger: Vege	16.61	4.13	28.78	208.13
1 patty (71 grams) -- WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGE PATTIES, frozen 1 roll (43 grams) -- Rolls, hamburger or hotdog, reduced-calorie 2 tsp or 1 packet (10 grams) -- Mustard, prepared, yellow

Snack: Oranges: raw	1.73	0.22	21.62	86.48
1 large (3-1/16" dia) (184 grams) -- Oranges, raw, all commercial varieties

Dinner: Sesame Beans	23.1	10.82	45.38	365.42
2 tbsp (18 grams) -- Seeds, sesame seeds, whole, dried 0.25 100 grams (25 grams) -- Cheese food, imitation 1 tsp (4.9 grams) -- Alcoholic beverage, wine, cooking 1 tbsp (18 grams) -- Soy sauce made from soy and wheat (shoyu), low sodium 1 cup (256 grams) -- Beans, kidney, all types, mature seeds, canned Preparation Instruction: Add kidney beans, onion, soy sauce and wine in a medium saucepan. Gently mix contents. Cover, and then simmer for 5 minutes or in till all of the moisture is absorbed. Sprinkle cheese and toasted sesame seed on top and serve hot.

PM Snack: Carrots, baby, raw	0.48	0.1	6.18	26.25
5 large (75 grams) -- Carrots, baby, raw

		Protein (g)	Fat (g)	Carbs (g)	Calories
Total:		63.04	23.39	166.16	1064.41

DAILY SHOPPING LIST
2 tsp or 1 packet (10 grams) -- Mustard, prepared, yellow
1 cup (1 NLEA serving) (59 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal
1 large (3-1/16" dia) (184 grams) -- Oranges, raw, all commercial varieties
5 large (75 grams) -- Carrots, baby, raw
2 tbsp (18 grams) -- Seeds, sesame seeds, whole, dried
1 cup (256 grams) -- Beans, kidney, all types, mature seeds, canned
1.5 cup (367.5 grams) -- Soy milk, fluid
1 tbsp (18 grams) -- Soy sauce made from soy and wheat (shoyu), low sodium
1 roll (43 grams) -- Rolls, hamburger or hotdog, reduced-calorie
1 patty (71 grams) -- WORTHINGTON FOODS, MORNINGSTAR FARMS GARDEN VEGE PATTIES, frozen
1 tsp (4.9 grams) -- Alcoholic beverage, wine, cooking
0.25 100 grams (25 grams) -- Cheese food, imitation

Yes, I can already feel and see a difference. So far I think what I am doing is working. I am really pleased with this program. The reinforcement helps me keep my eyes on my my goals...I really like the way that the meal plan is set up. It is easier than other plans that I have followed before (LA Weight loss)... I am feeling a lot better. I am also still excited about changing the way that I eat and how often that I exercise. Thanks for the help. This site is a really great idea for those of us that have our time budgeted to the max. -- Kelly H

I do notice my leg muscles are getting better. I have lost 1.5 lbs without really dieting. --JAN H

Matt - thanks for getting me jump started on a plan. I've been following the meal plan consistently, it's created a routine, i've found my favorite foods and have implemented a lot of fruits/veggies into my snacks instead of junk food. I'm signed up for a 10k in atlanta for the end of November - I can now run 4 miles without much effort. I'm down to 209 lbs from around 223-225 when i started. I'm going to keep it going. -- Jay R

I really like my nutrition plan. I really think I can stick to it. Thanks! -- G.S.

This week I think I ate better. The diary really helps a person realize how bad they are eating even when they don't think they are. -- April G

I like the plan very much, I haven't yet found it difficult to stay within the calories. I also just wanted to let you know that I am also trying to stay away from processed and frozen foods, and prefer organic food. Thank you! -- Rachel R

I have a ton more energy, especially due to the workouts. My jeans have generally required a "break-in period" in the morning after putting them on. Not any more. My wife says I look like I've lost a little weight in the face. This is the best I've felt one week into any diet I've ever tried. I'm not getting hungry, not craving anything, and not stiff from wild workouts. I feel good and am very encouraged. -- Michael M

It's easy to follow the diet. In the morning get all my day time meals ready and work out on Mon. Wed. and Fri. I lost a few pounds and now I don't fit into my wedding dress so... I might have to wait till June 1st to really get into it. Which is a bummer cause I really liked putting my all into it. I'll still eat healthy but will have to wait to really lose the lbs. -- Jamie C

Hi, today I've followed the exercise and dietary regimen and I feel pretty good so far. My son really enjoyed the stir-fry I made and my husband is looking forward to a change of lifestyle. -- Tawny C

I think it's great that you cater to Vegans and Vegetarians. I didn't expect a real person to answer!!! That's very cool! -- Janet M

Related Resources

1300 Calorie Vegetarian Diet Plan
Maybe a vegetarian plan is more your style?

The Pitfalls and Pros of a Vegan Diet

Plans For Women

Plans For Men

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Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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