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A refreshing green smoothie in a glass jar, alongside bananas and avocado.

1,400 Calorie Vegan Meal Plan

A balanced and nutritious vegan meal plan providing approximately 1,400 calories, combining smoothies, grains, and flavorful stir-fried vegetables and tofu.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Breakfast, Main Course
Cuisine: Vegan
Calories: 1400
Ingredients Method Notes

Ingredients
  

Fruits & Vegetables
  • 1/2 piece Avocado
  • 1 piece Banana
  • 75 grams Broccoli
  • 1 medium Onion
  • 1 clove Garlic
  • 1 green Green Bell Pepper
  • 100 grams White Button Mushrooms
  • 100 grams Red Grapes
Grains & Legumes
  • 65 grams Quinoa
Protein
  • 80 grams Tofu
  • 45 grams Vanilla Vegan Protein Blend 70%
Oils & Spices
  • 1 1/2 tsp Olive Oil
  • 2 tsp Olive Oil
  • 1/2 tsp Brown Sugar
  • 1/4 tsp Ground Cinnamon
  • 1/2 tsp Dried Oregano Leaves
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/4 tsp Paprika

Method
 

  1. Blend all smoothie ingredients until smooth, adding water as needed.
  2. Cook quinoa in boiling water for 15-20 minutes until water is absorbed.
  3. Marinate tofu with brown sugar, cinnamon, and spices; then pan-fry until browned.
  4. Blanch broccoli for 1 minute, then drain.
  5. Stir-fry tofu with vegetables and spices for 5-7 minutes, then serve with quinoa and smoothie.

Notes

Feel free to customize with your favorite vegetables or toppings for variety.