I am a fitness trainer and housemaker. Often, people come to me to lose weight. This vegan meal plan is the best way to lose weight if you do it properly. This article is based on my experience. If you have any health issues. I suggest consulting your doctor.
You might think that ditching meat and animal products for an entire 21 days would leave you feeling hungry, weak, and maybe even a little irritable.
But this vegan meal plan isn’t as bad as you’re thinking — eating plant-based foods is one of the best things you can do for your body.
Veganism is a diet that excludes all animal products: no meat, fish, eggs, dairy, or honey. Because of this restrictive nature, many people consider veganism to be an extremely restrictive diet.
However, it is true and we can not ignore it. But, when this vegan meal is taken properly, then a vegan diet can be extremely healthy and beneficial for your body and mind.
Also Read: 1200 Calories Vegan Weight Loss Meal Plan
You want to lose weight or want to weight gain or maintain weight. This 21 day Fix Vegan Meal Plan of 1800 Calories will help you.
Try out this meal plan without committing to a raw vegan diet. With healthy foods, no added sugar, and plenty of essential vitamins and minerals, fiber, and other nutrients, the vegan 21-day fix meal plan is a fantastic way to get your nutrition back on track.
Keep reading this article, for more information on the advantages of a plant-based diet.
Table of Contents
What is the 1800 Calorie Vegan Meal Plan?
How many of you have questioned if it’s feasible to consume adequate protein while adhering to a vegan diet?
It is achievable if you properly arrange your meals to contain soy proteins, beans, lentils, and whole grains. With this vegan meal prep, we’ve made an effort for you to make sure your diet is full of complementary and balanced proteins.
Also Read: 2100 Calorie Meal Plan For Weight Loss
This meal is just as healthful and more affluent in fiber, which promotes contentment and aids in weight reduction. Even though it has slightly less protein and significantly more carbohydrates.
An 1800-calorie diet per day is an excellent approach for women to keep their heads above water and for men to shed weight sensibly and securely. This diet plan is best for most people with moderate to vigorous daily activity.
Eating more plant-based foods is generally good, even if you’re not vegan. These meal suggestions don’t contain any animal products. Instead, you’ll pile your plate high with various fruits, vegetables, whole grains, and legumes—a clean food strategy.
Note: The calories, protein, and salt in this meal plan are all regulated. Consider talking to your doctor about modifying this diet to meet your requirements if you have any specific nutritional concerns.
Who Is Suitable For an 1800 Calorie Plant-Based Diet Plan?
1800 calories may not be enough to sustain the additional demands on the body by marathon runners and those who wish to gain muscle strength.
Pregnant or nursing women should consult their healthcare provider before beginning any diet plan.
However, for practically everyone who engages in less rigorous physical exercise, 1800 calories per day is a great vegan preventive health diet. This menu has a variety of delectable vegan dishes and cooking methods that feature tastes and sensations from around the globe.
Realistically, few individuals have the time or resources to go shopping for a brand-new assortment of foods for each meal of the day.
Similarly, suppose you bake a pie or a lasagne and consume only one portion for your daily allotment. In that case, you’ll start eating the remains instead of preparing brand-new meals the next day.
However, we firmly advise you to turn vegan meals into a rewarding experience and educational opportunity and sample their many flavors.
A broad selection of products, especially fruits and vegetables, is a component of any balanced diet to ensure you obtain all the elements your body requires.
Is The 21 day Fix Vegan Meal Plan of 1800 Calories Worth The Trust?
The fundamentals 21-Day Fix meal plan regimen provides your body with the right combination of carbohydrates, fats, vegetables, proteins, and oils.
If you stay with it, this meal plan will help you with calorie counting and choosing the appropriate meal choices because it has succeeded in many individuals.
Understanding what you’ll be consuming for the day or the next week in advance dramatically decreases the stress associated with the fix and substantially lowers the temptation to consume inappropriate amounts of food.
Just a little tip if you want the meal plan to be fun, do follow this. Simple diet plans, which don’t include recipes and only essential items, have proven successful with consumers.
You can substitute any other food of that hue on the food list for anything you don’t want to use for whatever reasons, whether you don’t like it or don’t have it in your pantry. For instance, dislike butter? Substitute nut butter because both count as one tablespoon.
Foods To Avoid On 1800 Calorie Plant-Based Meal Plan
Obviously, after inquiring as to what the “21-day fix” is. You’re going to wonder, “What are the food items I cannot have?” The list is below.
- Sugars, both organic and inorganic.
- Wheat flour
- The fat is typically removed from food that is fat-free or low in fat using chemicals. It’s suspect if it’s in packaging.
- Black coffee, and decaffeinated tea should all be consumed.
- The finest sweetener is 100 percent Stevia, such as SweetLeaf.
- Your bread should have whole grain wheat as its primary component.
- When you purchase packaged goods, they shouldn’t have substances that you can’t pronounce, such as alcohol, refined carbohydrates oils, sugar substitutes, or sugar.
On the 21-Day fix, many people struggle to stop using instant coffee, but once they do, they immediately realize how bad it can be for their diet.
Using coffee creamers to start your days can result in food cravings, sluggishness, and water retention. Since they are packed with overly processed oils, refined carbohydrates, and sugar substitutes.
21 Day Fix Vegan Meal Plan of 1800 Calories
This meal plan has less protein and high carbs, but still, it is healthful and affluent in fiber.
Use the color scheme Portion-Control Containers to monitor your food while preparing this vegan meal plan. They make it easy to ensure that you are consuming the proper quantities.
Container Guide:
- Vegetables in green containers
- Fruits are contained in purple containers
- Protein is in the red container
- Carbohydrates are in the yellow container
- Healthy fats are found in blue containers
- Seeds and dressings are in the orange container
Six brackets in the 21-Day Fix eating plan represent a different range of calories. Alternatively, you can follow Plan B, which has 1500-1799 calories. Containers are color-coded for each day and include the following:
- There are four green containers (vegetables)
- There are three purple Containers (Fruit)
- There are four red Containers (Protein)
- There are three yellow Containers (Carbohydrates)
- Only one blue Container (Healthy Fats)
- Similarly, Orange Container also includes one (Seeds and Dressings)
- Four Fat Teaspoons (Oils, Nut butter, and almond butter)
DAY1
Breakfast: It includes 2 ripped bananas, sautéed spinach, 1 teaspoon of nut butter, 1/2 cup of oatmeal (1 yellow container), and tofu (1 red container) (1 green container).
Snack: One cup of thawed frozen blueberries (1 purple container).
Lunch: Tofu (1 red container), 1 yellow container of whole wheat bread, one teaspoon of mayo, and slices of tomato (1 green container).
Snack: 1/2 banana (1 purple container), Greek yogurt (1 red container), and almond butter (1 teaspoon).
Dinner: It includes 10 olives, one container of steamed broccoli, 1 cup of cooked brown rice, 1 red container of beans, sprouts, and potatoes, and 1 teaspoon of olive oil (1 orange container).
DAY2
Breakfast: It consists of whole grain toast (1 yellow container), 1 teaspoon of butter, 1 red container of ripe bananas, and 1 green container of sliced tomatoes.
Snack: Grapes (1 purple container)
Lunch: Sweet potatoes and sautéed broccoli with tofu (1 red container), prepared in 1 teaspoon of coconut oil (1 green container)
Snack: Celery (1 green container), thawed frozen raspberries (1 purple container), and hummus (1 blue container).
Dinner: It includes whole wheat pasta (1 yellow container), marinara sauce (1 green container), 10 olives, and seitan (1 red container) cooked in olive oil (1 teaspoon) (1 orange container).
Snack: Grilled cheese veggies (1 red container), apple and blueberries (1 purple container), and almond or nut butter (1 teaspoon).
DAY3
Breakfast: One yellow container of oatmeal, one red container of tofu, one teaspoon of nut butter, and some fried spinach (1 green container)
Snack: thawed, frozen apricots (1 purple container).
Lunch: lettuce, tomatoes, pickles, onions, tofu with broccoli and spinach (1 red container), whole wheat bread (1 yellow container), and 1 teaspoon of mayo (1 green container).
Snack: sliced cucumbers (1 green container), hummus, and ripped bananas (1 red container) (1 blue container).
Dinner:5 Brussels sprouts, 1 red container of seitan, 1 yellow container of butternut squash, and 1 teaspoon of butter (1 green container).
Snack: Two bananas (purple containers), a spoonful of nut butter, and coconut flakes (1 orange container).
DAY4
Breakfast: It consists of two slices of grilled cheese (1 red container), two slices of whole wheat bread (1 yellow container), and sautéed spinach (1 green container)
Snack: Coconut flake, nut butter, and two purple cartons of bananas (1 orange container).
Lunch: 10 baby carrots, 8 healthy grain crackers, and 1 red container of tofu with green vegetables (1 green container).
Snack: Celery and spinach (1 green container) (1 blue container)
Dinner: It consists of sautéed squash, baked potatoes with butter (1 teaspoon), and seitan (1 red container) (1 green container).
Snack: Greek yogurt (1 red jar), thawed fresh peaches (1 purple container).
DAY5
Breakfast: Whole grain waffle (1 yellow container), almond butter (1 teaspoon), and 2 bananas (1 red container).
Snack: Frozen raspberries, thawed (1 purple container).
Lunch: Veggies Salad of your choice (2 green containers), grilled cheese with veggies, chopped (1 red container), dressing of your choice (1/2 cup).
Snack: 1 Yello container of whole wheat crackers, Grapes (1 purple container), 1 blue container of 2 cheese sticks, and 10 baby carrots (1 green container).
Dinner: Grilled tofu with broccoli and spinach (1 red container), 1 yellow container of baked potatoes with 1 teaspoon of butter, and 1 green container of green beans.
Snack: 1 purple container of apple, 1 red container of Cottage cheese (1 red container), and nut butter (2 teaspoons).
DAY6
Breakfast: Oatmeal (1 yellow container), nut butter or any butter of your choice (1 teaspoon), 2 ripped bananas(1 red container), sauteed broccoli (1 green container).
Snack: Apple (1 purple container)
Lunch: Seitan(1 red container) cooked in coconut oil (1 teaspoon), sweet potatoes (1 yellow container), steamed vegetable sprouts (1 green container).
Snack: Cucumber slices (1 green container), raspberries (1 purple container), 2 cheese sticks (1 blue container)
Dinner: 1 red container of Beans and sprouts cooked in 1 teaspoon of olive oil, 2 corn tortillas (1 yellow container), cauliflower rice (1 green container), and 10 olives (1 orange container).
Snack: (1 red container), Blueberries (1 purple container), and nut butter (1 teaspoon).
DAY7
Breakfast: Whole wheat waffle (1 yellow container), almond butter (1 teaspoon), 1 red container of Greek yogurt.
Snack: 2 purple containers of bananas.
Lunch: smoothies (1 orange container), Salad greens of your choice (2 green containers), Grilled cheese with veggies (1 red container) cooked in olive oil ( 1 teaspoon),
Snack: 1 yellow container of Whole wheat toast, topped with mashed avocado (1 blue container) and sliced tomatoes (1 green container).
Dinner: Grilled tofu (1 red container), baked potato (1 yellow container) with butter (1 teaspoon), and lentils and sprouts (1 green container).
Snack: Blueberries (1 purple container), nut butter (1/2 teaspoon), and Greek yogurt (1 Red Container).
DAY8
Breakfast: It consists of two slices of grilled cheese (1 red container), two slices of whole wheat bread (1 yellow container), and sautéed spinach (1 green container)
Snack: Coconut flake, nut butter, and two purple cartons of bananas (1 orange container).
Lunch: 10 baby carrots, 8 healthy grain crackers, and 1 red container of tofu with green vegetables (1 green container).
Snack: sliced cucumbers (1 green container), hummus, and ripped bananas (1 red container) (1 blue container).
Dinner:5 Brussels sprouts, 1 red container of seitan, 1 yellow container of butternut squash, and 1 teaspoon of butter (1 green container).
Snack: Two purple banana containers, a spoonful of nut butter, and coconut flakes (1 orange container).
DAY9
Breakfast: It includes 2 ripped bananas, sautéed spinach, 1 teaspoon of nut butter, 1/2 cup of oatmeal (1 yellow container), and tofu (1 red container) (1 green container).
Snack: One cup of thawed frozen blueberries (1 purple container).
Lunch: Tofu (1 red container), 1 yellow container of whole wheat bread, 1 teaspoon of mayo, and slices of tomato (1 green container).
Snack: Celery (1 green container), thawed frozen raspberries (1 purple container), and hummus (1 blue container).
Dinner: It includes whole wheat pasta (1 yellow container), marinara sauce (1 green container), 10 olives, and seitan (1 red container) cooked in olive oil (1 teaspoon).
Snack: 1/2 banana (1 purple container), cottage cheese (1 red container), and almond butter (1 teaspoon).
DAY10
Breakfast: Whole grain waffle (1 yellow container), almond butter (1 teaspoon), and 2 bananas (1 red container).
Snack: Frozen raspberries, one purple container of thawed.
Lunch: 2 green containers of Salad greens of your choice, grilled cheese with veggies, chopped (1 red container), dressing of your choice (1 orange container).
Snack: 1/2 banana (1 purple container), Greek yogurt (1 red container), and almond butter (1 teaspoon).
Dinner: It includes 10 olives, 1 container of steamed broccoli, 1 cup of cooked brown rice, 1 red container of beans, sprouts, and potatoes, and 1 teaspoon of olive oil (1 orange container).
Snack: 20 pistachios in a blue container, an apple in a purple container, and sugar snap peas make up the snack (1 green container).
DAY11
Breakfast: Oatmeal (1 yellow container), nut butter or any butter of your choice (1 teaspoon), 2 ripped bananas(1 red container), sauteed broccoli (1 green container).
Snack: Apple (1 purple container)
Lunch: Seitan(1 red container) cooked in coconut oil (1 teaspoon), sweet potatoes (1 yellow container), steamed vegetable sprouts (1 green container).
Snack: 1 whole wheat toast (1 yellow container) topped with mashed avocado (1 blue container ) and sliced tomatoes (1 green container).
Dinner: Grilled tofu (1 red container), baked potato (1 yellow container) with butter (1 teaspoon), and lentils and sprouts (1 green container).
Snack: Blueberries (1 purple container), nut butter (1/2 teaspoon), and Greek yogurt (1 Red Container).
DAY12
Breakfast: One yellow container of oatmeal, one red container of tofu, one teaspoon of nut butter, and some fried spinach (1 green container)
Snack: thawed, frozen apricots (1 purple container).
Lunch: lettuce, tomatoes, pickles, onions, tofu with broccoli and spinach (1 red container), whole wheat bread (1 yellow container), and 1 teaspoon of mayo (1 green container).
Snack: Celery and spinach (1 green container) (1 blue container)
Dinner: It consists of sautéed squash, baked potatoes with butter (1 teaspoon), and seitan (1 red container) (1 green container).
Snack: Greek yogurt (1 red jar), thawed fresh peaches (1 purple container).
DAY13
Breakfast: Whole grain waffle (1 yellow container), almond butter (1 teaspoon), and 2 bananas (1 red container).
Snack: Frozen raspberries, one purple container of thawed.
Lunch: 2 green containers, grilled cheese with veggies, chopped (1 red container), and one orange container of dressing of your choice.
Snack: 1 yellow container of Whole wheat toast topped with mashed avocado (1 blue container) and sliced tomatoes (1 green container).
Dinner: Grilled tofu (1 red container), baked potato (1 yellow container) with butter (1 teaspoon), and lentils and sprouts (1 green container).
Snack: Blueberries (1 purple container), nut butter (1/2 teaspoon), and Greek yogurt (1 Red Container).
DAY14
Breakfast: Whole wheat waffle (1 yellow container), almond butter (1 teaspoon), Greek yogurt (1 red container).
Snack: Coconut flake, nut butter, and two purple cartons of bananas (1 orange container).
Lunch: 10 baby carrots, 8 healthy grain crackers, and 1 red container of tofu with green vegetables (1 green container).
Snack: sliced cucumbers (1 green container), hummus, and ripped bananas (1 red container) (1 blue container).
Dinner:5 Brussels sprouts, 1 red container of seitan, 1 yellow container of butternut squash, and 1 teaspoon of butter (1 green container).
Snack: Blueberries (1 purple container), nut butter (1/2 teaspoon), and Greek yogurt (1 Red Container).
DAY15
Breakfast: Whole grain waffle (1 yellow container), almond butter (1 teaspoon), and 2 bananas (1 red container).
Snack: Frozen raspberries, thawed (1 purple container)
Breakfast: Whole grain waffle (1 yellow container), almond butter (1 teaspoon), and 2 bananas (1 red container).
Snack: Frozen raspberries, thawed (1 purple container).
Dinner: 1 red container of broccoli and spinach grilled with cheese cooked in olive oil (1 teaspoon), cauliflower rice (1 green container), 2 corn tortillas (1 yellow container), 10 olives (1 orange container).
Snack: (1 red container), Blueberries (1 purple container), and nut butter (1 teaspoon).
DAY16
Breakfast: It consists of two slices of grilled cheese (1 red container), two slices of whole wheat bread (1 yellow container), and sautéed spinach (1 green container)
Snack: Coconut flake, nut butter, and two purple cartons of bananas (1 orange container).
Lunch: 10 baby carrots, 8 healthy grain crackers, and 1 red container of tofu with green vegetables (1 green container).
Snack: sliced cucumbers (1 green container), hummus, and ripped bananas (1 red container) (1 blue container).
Dinner: It includes whole wheat pasta (1 yellow container), marinara sauce (1 green container), 10 olives, and seitan (1 red container) cooked in olive oil (1 teaspoon).
Snack: 1 red container of cottage cheese, 1/2 banana (1 purple container), and almond butter (1 teaspoon).
DAY17
Breakfast: It consists of whole grain toast (1 yellow container), 1 teaspoon of butter, 1 red container of ripe bananas, and 1 green container of sliced tomatoes.
Snack: Grapes (1 purple container)
Lunch: Sweet potatoes and sautéed broccoli with tofu (1 red container), prepared in 1 teaspoon of coconut oil (1 green container)
Snack: Celery (1 green container), thawed frozen raspberries (1 purple container), and hummus (1 blue container).
Dinner: It includes whole wheat pasta (1 yellow container), marinara sauce (1 green container), 10 olives, and seitan (1 red container) cooked in olive oil (1 teaspoon) (1 orange container).
Snack: 1 purple container of banana (approx. 1/2 banana), cottage cheese (1 red container), and almond butter (1 teaspoon).
DAY18
Breakfast: It consists of two slices of grilled cheese (1 red container), two slices of whole wheat bread (1 yellow container), and sautéed spinach (1 green container)
Snack: Coconut flake, nut butter, and two purple cartons of bananas (1 orange container).
Lunch: 10 baby carrots, 8 healthy grain crackers, and 1 red container of tofu with 1 green container of green vegetables.
Snack: 1 yellow container of Whole wheat toast, topped with one blue container of mashed avocado and sliced tomatoes (1 green container).
Dinner: Grilled tofu (1 red container), baked potato (1 yellow container) with butter (1 teaspoon), and lentils and sprouts (1 green container).
Snack: Apple (purple container)
DAY19
Breakfast: Oatmeal (1 yellow container), nut butter or any butter of your choice (1 teaspoon), 2 ripped bananas(1 red container), sauteed broccoli (1 green container).
Snack: peaches and nuts (1 purple container)
Lunch: Seitan(1 red container) cooked in coconut oil (1 teaspoon), sweet potatoes (1 yellow container), steamed vegetable sprouts (1 green container).
Snack: Cucumber slices (1 green container), raspberries (1 purple container), 2 cheese sticks (1 blue container)
Dinner: Beans and sprouts(1 red container) cooked in olive oil (1 teaspoon), one yellow container of corn tortillas, one green container of cauliflower rice, one orange container of 10 olives
Snack: cereals with berries and nuts (1 purple container) and nut butter (1 teaspoon).
DAY20
Breakfast: It consists of two slices of grilled cheese (1 red container), two slices of whole wheat bread (1 yellow container), and sautéed spinach (1 green container)
Snack: Coconut flake, nut butter, and two purple cartons of bananas (1 orange container).
Lunch: 10 baby carrots, 8 healthy grain crackers, and 1 red container of tofu with green vegetables (1 green container).
Snack: Celery and spinach (1 green container) (1 blue container)
Dinner: It consists of sautéed squash, baked potatoes with cheese (1 teaspoon), and seitan (1 red container) (1 green container).
Snack: Greek yogurt (1 red jar), thawed fresh peaches (1 purple container).
DAY21
Breakfast: Oatmeal (1 yellow container), nut butter or any butter of your choice (1 teaspoon), 2 ripped bananas(1 red container), sauteed broccoli (1 green container).
Snack: (1 red container), Blueberries (1 purple container), and nut butter (1 teaspoon).
Lunch: Seitan(1 red container) cooked in coconut oil (1 teaspoon), sweet potatoes (1 yellow container), steamed vegetable sprouts (1 green container).
Snack: Cucumber slices (1 green container), raspberries (1 purple container), 2 cheese sticks (1 blue container)
Dinner: 1 red container of Beans and sprouts cooked in 1 teaspoon of olive oil, 1 green container of cauliflower rice, one yellow container of 2 corn tortillas, and one orange container of olives (1 orange container).
Snack: apple and blueberries (purple container)
Bottom Lines
Regarding dietary consumption, quality, and body composition, the vegan diet has been shown to be the healthiest option.
Additionally, studies reveal that a healthy diet is the only one on which people consistently have a normal BMI.
Although many people had accomplishments with the 21-day fix on the omnivorous diet, many discovered that the vegan diet was simpler to maintain over the long haul.
This lifestyle modification made me improve more stamina, control my sanity, increase muscle, and promote improved health.
If you’re planning to follow a 21-day fix vegan meal plan of 1800 calories, the 21-day meal plan in the article can be very useful.
If you choose to follow this regimen, you should consult your dietician and doctor before embarking on it.
Frequently Asked Questions
Q1 Can we consider 1800 calorie meal plan healthy?
If you expend more than 2,000 calories per day or are somewhat active, you should stick to a 1,800-calorie diet to lose weight. With 1800 calories, there is enough meal to avoid hunger pangs and to meet nutritional needs.
Q2 How much fat should I consume on an 1800-calorie diet?
Approximately 40 and 65 grams of fat each day should be included in the typical 1,800 calories daily (20 to 35 percent of calories). The kind of food you consume is crucial.
Q3 How do I figure out how many 21-Day Fix containers I need?
Add 400 after multiplying your body weight by 11 if you’re exercising. Subtract 750 now. Let us suppose that your body weight is 62
Q4 What foods are allowed on the 21-Day fix?
Wholesome, healthy foods are the main focus. Consider less or no containers, sugar, and additives.
