Meal Plans

Before purchasing a plan, it is a good idea to work out your calorie requirements. If you enter your weight, height, age and sex into a BMR calculator like this one here you should get a rough idea. Don’t’ forget to factor in your exercise levels too!

Meal Plan # 1

1200 Calorie Vegan Meal Plan (low salt)

This low sodium, moderate fat meal plan is very low in calories so is suitable for someone with lower calories requirements (eg. short stature) and would like to lose weight, reduce their blood pressure, and control their cholesterol levels. This plan should not be followed for a long period of time- once desired weight is achieved, the calories should be increased for weight maintenance. Remember, you should aim to lose no more that 1-2 lbs. per week (or approx. 0.5-1kg) in order for long term results.

Meal Plan # 2

1500 calorie Vegan Meal Plan

This low-calorie meal plan is suitable for those who would like to lose weight (around 5-15 lbs.) over the course of about 8-10 weeks. This plan should not be followed for a long period of time- once desired weight is achieved, the calories should be increased for weight maintenance. Remember, you should aim to lose no more that 1-2 lbs. per week (or approx. 0.5-1kg) in order for long term results.

Meal Plan # 3

1800 Calorie Vegan Meal Plan (Gluten Free)

This GF meal plan is suitable for anyone who has a gluten sensitivity or has been diagnosed with coeliac disease. For some, an 1800 calorie plan may result in weight loss, particularly if exercise is included, for others it will simply maintain weight. Remember, you should aim to lose no more that 1-2 lbs. per week (or approx. 0.5-1kg) in order for long term results if this is one of your goals.

Meal Plan # 4

2000 calorie Vegan Meal Plan (WFPB oil free)

This whole food plant-based meal plan is suitable for someone who would like to focus more on eating fresh whole foods rather than processed foods & avoid using oils altogether. Eliminating oils means you can eat your calories through your food, so you will have a lot more food to eat. This plan is a great general healthy eating plan, and for some, weight loss may be possible on this plan if exercise is included.

Meal Plan # 5

2200 Calorie Vegan Meal Plan (Active individuals)

This higher calorie meal plan is suited to someone who trains regularly or does moderate- high intensity training. For larger men, this plan may result in weight loss, particularly if there is a great deal of intense and regular training. For others it may help with weight maintenance or even muscle gain (if regularly doing resistance training). This plan includes one cheat meal (fast food) but this can be taken out if preferred and you can add in one of the other evening meals.

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