Eat Healthy with Under 2,000 Calories per Day

Most people who follow a meal plan do it the wrong way.

They lack the knowledge to properly structure a diet plan or make the diet plan unnecessarily difficult. Following a diet plan should be useful to reach your goal, not as an obstacle.

In general, I am not very much in favor of "one size fits all" diet plans, since diet plans work best when customized. This is because there are many variables that must be taken into account when structuring a diet plan. These variables include: age, sex, level of physical activity, objectives such as weight loss, maintenance or muscle accumulation, preference or food aversion.

All of these factors can seriously affect a diet plan. The best diet plan is the diet plan that works for you : a plan that fits your goals and is structured in a sustainable way.

Therefore, the following diet should not be followed strictly. Save the foods and ideas you like and ignore the others. Customize the plan yourself using applications like MyFitnessPal or with the help of an informed friend or coach .

But first let's address the basics:

Can not I just listen to my body?

I know a young woman with a meal plan consisting of soft noodles, literally. The only food that this person eats is noodles. Therefore, the noodles are on your dining table almost 365 days a year.

This is incredibly unhealthy for obvious reasons. A single food does not provide the nutrients necessary to maintain a healthy existence. The reason she is eating only one food and is not looking to change soon is because the noodles are the only food that she likes .

This is what the nutrition industry does not want you to know: your taste buds can change Taste is extremely variable. Have you ever eaten a food, hated it, but after a continuous exposure to the thing that you have become accustomed to? Maybe you even started to like me? This happened to me several times.

Recently I started eliminating the added salt from my diet. In the first week, every meal tasted completely smooth. But after 2 weeks, the food without salt tasted completely normal, as if it had been seasoned with salt a few seconds before.

The truth is that you can not listen to your body these days when it comes to your food intake. The nutrition industry is making it addicted to its products through the use of artificial sweeteners, aromas and colors. The healthiest foods are those that you can find in the aisle of agricultural products.

But remember that healthy is always relative.

A healthy diet is always relative. – Dr. Michael Greger MD

What is a healthy vegan diet plan?

I remember talking to my mother a couple of years ago. Back then I used to eat McDonalds; After one time I had eaten there, I realized that I was not acting at my usual level. This was also the time when I used to eat about 1 kilogram of meat every day.

Back then, I thought my diet plan was "healthy". I did not realize there was a lot of room for optimization.

Now I know that healthy is always relative . A packet of donuts is healthy when the alternative is pure sugar. Pancakes are healthy if the alternatives are donuts. Whole vegan pancakes are healthy if the traditional pancakes are the alternative.

Health is relative. The healthiest diet plan for you is the one that fits these two premises:

  • Improves your current situation
  • You can follow long-term

The benefits of a healthy vegan diet plan

A Some of my friends load their cars with premium gasoline, but do not pay attention for a single minute to the food they put in their bodies. Their floors where they choose to live are decorated by designers. However, they do not deal with the place where they necessarily have live: their bodies.

Your body is renewed every 7-10 years. This is pretty amazing. A couple of trillions of cells are replaced in that period. And where does your body get the building blocks? Your diet.

You have to set your priorities correctly. Do not be a wise penny and bet foolishly.

The 7-day vegan diet plan

This plan is adequate to achieve an average goal of approximately 2,000 calories per day (1942cal to be exact). This is the ideal caloric intake of an average woman, or for an average man who is looking to lose weight (500 calories deficit per day, resulting in around 0.5 kg of weight loss per week).

The amount of fiber is around 50 grams, which is almost double the minimum daily intake and three times the amount in the average American diet. 1

This means that the meal plan is extremely healthy compared to what you will find in the market. You may feel a great increase in your energy.

This meal plan is ideal for people who want to start eating a vegan diet. The meals are varied, so you can see the full range of what you can expect on a vegan diet.

Note: This plan should not be followed 100%. Take all the positive things you want from this plan and eliminate the negatives. If you want to have a completely personalized plan, you can visit my website (Suggestion: there is a gift for you).

Important: Drink 3-4 liters of water every day and add green tea / coffee to your diet, as these are healthy drinks and rich in antioxidants.

Day 1

Total: 1614 calories, 231 g of carbohydrates (66%), 50 g of fat (14%), 71 g of protein (20%), 45 g of fiber [19659038] Breakfast

] Banana-Ginger-Pear-Bowl
(734 calories, 98 g of carbohydrates, 27 g of fat, 32 g of protein, 20 g of fiber)

Ingredients

  • 1 banana
  • 1 pear, stoned
  • 1 date, stoned
  • 3 tablespoons almonds
  • 1 tablespoon flax seeds
  • 1 tablespoon hemp flour [19659049] 1/2 tablespoon of carob powder [19659051] 1/2 tablespoon of fresh ginger
  • 250 ml of soy milk

Steps

  1. Cut the banana, the pear, the dates and the almonds into pieces (size for your personal taste).
  2. Place all the ingredients in a bowl. Add the soy milk.

Lunch

Salad of hemp seed and amaranth
(250 calories, 27 g of carbohydrates, 11 g of fat, 13 g of protein, 8 g of fiber)

Ingredients

  • 1 sheet de Nori, minced [19659061] 4 handful of mixed salads
  • 10 g of amaranth
  • 1 handful of sugar skewers
  • 2 tablespoons of hemp seed

Steps

  1. Put all the ingredients in one bowl.
  2. Add a little dressing, I recommend an Italian dressing.
  3. Make sure you use only a little oil.

Snack

Banana ice cream
(210 calories, 54 g of carbohydrates, 1 g of fat, 0 g of protein, 6 g of fiber)

Ingredients

Steps

  1. Peel and Cut the bananas, place them in a bowl and freeze for 1 hour.
  2. Remove the frozen bananas from the freezer and let them thaw a little at room temperature.
  3. Place bananas in a food processor and process until smooth and creamy, like soft ice cream.

    You can vary the recipe by adding a little cinnamon, vanilla or cocoa powder.

Dinner

Healthy Greens Plate
(420 calories, 52 g of carbohydrates, 11 g of fats, 26 g of protein, 11 g of fiber)

Ingredients [19659081] 100 g of brown rice ( cooked)

  • 200g of firm tofu
  • 2 cups of broccoli
  • Steps

    1. Cook brown rice and broccoli in a medium pot.
    2. Add the tofu in a pan with a little water.
    3. When the ingredients are ready: drain the water.
    4. Add flax seeds for crunchiness and extra health.

    Day 2

    Total: 2219 calories, 295 carbohydrates (67%), 56 g of fat (13%), 87 g of protein (20%), 74 g of fiber

    Breakfast

    Breakfast Bowl
    (787 calories, 107 g of carbohydrates, 31 g of fat, 26 g of protein, 18 g of fiber)

    Ingredients [19659095] 1 banana

  • 1 pear
  • 1 date, stoned [19659093] 3 tablespoons of almonds
  • 1 tablespoon of flax seeds
  • 1/2 cup of millet flakes
  • 1/2 tablespoon of grated ginger [19659102] 250 ml of soy milk (low sodium)
  • Steps

    1. Peel the banana.
    2. Put the pear.
    3. Cut the banana, the pear, the almonds and the dates into pieces.
    4. Put all ingredients in a bowl.
    5. Add soy milk.

    Lunch

    Spaghetti with white tomato sauce
    (373 calories, 66 g of carbohydrates, 10 g of fat, 15 g of protein, 11 g of fiber)

    Ingredients [19659113] 2 oz. uncooked whole spaghetti

  • 5 ounces of low-sodium tomato sauce
  • 3 ounces of low-sodium cannellini beans, drained and rinsed
    1. Cook the spaghetti according to package directions; to drain.
    2. Meanwhile, in a medium saucepan, combine spaghetti sauce and beans, cover and heat over low heat.
    3. Serve the spaghetti topped with the mixture of tomato and beans.

    Snack

    On-Smoothie (385 calories, 76 g of carbohydrates, 4 g of fats, 10 g of protein, 22 g of fiber)

    Ingredients:

    • 1 very ripe banana
    • 2 cups of frozen raspberries
    • 1 cup of soy milk

    Steps

    1. Combine all ingredients in a blender.
    2. Mix for about 2 minutes.

    Dinner

    Bean-Kale Madness
    (674 calories, 106 g of carbohydrates, 11 g of fat, 36 g of protein, 23 g of fiber)

    Ingredients:

    • 100 g of amaranth (cooked)
    • 200 g of kale
    • 2 cups of beans

    Steps

    1. Cook the amaranth and kale in a medium saucepan.
    2. Add the beans in a pan with a little water.
    3. When the ingredients are ready: drain the water.
    4. Add a tablespoon of flax seeds (approximately 50 calories) for an extra crunchy touch. d health.

    Day 3

    Total: 1872 calories, 244 g of carbohydrates (61%), 71 g of fat (18%), 85 g of protein (21%), 59 g of fiber

    Breakfast

    Banana -Ginger-Pear-Bowl
    (734 calories, 98 g of carbohydrates, 27 g of fat, 32 g of protein, 20 g of fiber)

    Ingredients

    • 1 banana
    • 1 pear, stoned
    • 1 date, stoned [19659149] 3 tablespoons of almonds
    • 1 tablespoon of flax seed
    • 1 tablespoon of hemp flour
    • 1/2 tablespoon of carob powder
    • 1/2 teaspoon of fresh ginger
    • 250 ml of soy milk

    Steps

    1. Cut the banana, pear, dates and almonds into pieces (size for your personal taste).
    2. Put all the ingredients in a bowl.
    3. Add soy milk.

    Lunch

    Green salad with Edamame and Beet [19659161] (271 calories, 30 g of carbohydrates, 8 g of fat, 21 g of protein, 12 g of fiber)

    Ingredients

    • 2 cups of mixed vegetables
    • 1 cup of edamame without peel
    • 1/2 medium beet, grated
    • 1 Tbsp. fresh chopped cilantro

    Steps

    1. Combine green, edamame, beet and cilantro.
    2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

    Snack

    Handful of pecan nuts [19659172] (301 calories, 6 g of carbohydrates, 31 g of fat, 4 g of protein, 4 g of fiber)

    Ingredients

    Steps

    1. Put a handful of nuts rich in antioxidants in your hands.
    2. Then eat it. Simple.

    Dinner

    Combination of rice, kale and beans
    (566 calories, 110 carbohydrates, 5 g of fat, 28 g of protein, 23 g of fiber)

    Ingredients

    • 1 cup brown rice
    • 200 g of kale
    • 2 cups of beans

    Steps

    1. Cook the brown rice and kale in a medium-sized pot.
    2. Add the beans in a pan with a little water.
    3. When the ingredients are ready: drain the water.
    4. Add a tablespoon of flax seeds (approximately 50 calories) for a crispy and healthy crispness.

    A day with many calories. When you are following a diet plan, it is not necessary to have every day at the same calorie level. You can splurge, do not forget to recover it the next day or the next day. What matters is the level of calories during the week.

    Total: 2557 calories, 212 g of carbohydrates (46%), 167 g of fat (46%), 82 g of protein (18%), 65 g of fiber

    Breakfast

    Breakfast Bowl
    ] (787 calories, 107 g of carbohydrates, 31 g of fat, 26 g of protein, 18 g of fiber)

    Ingredients

    • 1 banana
    • 1 pear
    • 1 date, stoned
    • 3 tablespoons of almonds
    • 1 tablespoon of flax seeds
    • 1/2 cup of millet flakes
    • 1/2 tablespoon of grated ginger
    • soy milk 250ml

    Steps

    1. Peel the banana .
    2. Peel the stone.
    3. Cut the banana, the pear, the almonds and the dates into small pieces.
    4. Put all the ingredients in a bowl.
    5. Add the soy milk.

    Lunch

    Almond-Flax-Hamburger – combined with sweet potatoes
    (1520 calories, 78 g of carbohydrates, 125 g of fat, 43 g of protein, 39 g of fiber)

    Ingredients

    • 2 cloves of garlic
    • 1 cup of almonds
    • 6 tablespoons of flax seed
    • 2 tablespoons of APL e cider vinegar
    • 2 tablespoons of coconut oil
    • 1 cup of sweet potatoes

    Steps

    1. Put the sweet potatoes in the oven.
    2. Mix all the other ingredients. Form two hamburger patties.
    3. You can eat these raw vegan patties or put some coconut oil in them and put them on a baking sheet over medium heat.
    4. Cook until golden brown.
    5. Add the sweet potatoes.

    Dinner

    Salad of hemp seeds and amaranth
    (250 calories, 27 g of carbohydrates, 11 g of fat, 13 g of protein, 8 g of fiber)

    Ingredients

    • 1 sheet of Nori, chopped [19659230] 4 handful of mixed salads
    • 10 g of amaranth
    • 1 handful of sugar skewers
    • 2 tablespoons of hemp seeds

    Steps

    1. Put all the ingredients in one bowl.
    2. Add a little dressing, I recommend an Italian dressing.
    3. Make sure you use only a little oil.

    Day 5

    A day extremely low in fat and calories, since day 4 had more than 150+ grams of fat and more than 2.5k calories. We are recovering at that moment with few calories and fat. Our fiber is still high, which means you will not starve.

    Total: 1376 calories, 240 g of carbohydrates (70%), 30 g of fat (9%), 71 g of protein (21%), 61 g of fiber

    Breakfast

    Blueberry-Antioxidant- Smoothie
    (237 calories, 66 g of carbohydrates, 5 g of fat, 4 g of protein, 24 g of fiber)

    Ingredients

    • 1 ripe banana
    • 3 cups of cold water
    • 1 cranberry cup
    • 1 tablespoon flax seed
    • 1 tbsp stevia sweetener
    • 1 tbsp rooibos puree

    Steps

    1. Combine all ingredients in a blender.

    Snacks

    Fruit plate [19659255] (407 calories, 93 g of carbohydrates, 1 g of fat, 6 g of protein, 8 g of fiber)

    Ingredients

    • 1 cup of blueberries
    • ] 2 bananas
    • 2 oranges

    Steps

    1. Peel the orange and bananas.
    2. Slice both into mouth-sized pieces.
    3. Add the cranberries.

    Lunch

    Combination of kale and beans
    (318 calories, 58 g of carbohydrates, 3 g of fat, 23 g of protein, 2 1 g of fiber)

    Ingredients

    • 200 g of cabbage curly
    • 2 cups of beans

    Steps

    1. Cook the kale in a medium saucepan.
    2. Add the beans in a pan with a little water.
    3. When the ingredients are ready: drain the water.
    4. Add a tablespoon of flax seeds (about 50 calories) for crispness and additional health.

    Dinner

    Tofu Scramble
    (414 calories, 23 g of carbohydrates, 21 g of fat, 38 g of protein, 8 g of fiber)

    Ingredients

    • 1 teaspoon of olive oil [19659280] ¼ cup of onions, chopped
    • 1 cup of red and green peppers, chopped
    • 1 cup of spinach
    • 12-14 ounces of tofu, crumbled
    • Salt and pepper, to taste

    Steps

    1. Heat the oil in a pan, add the onions and peppers.
    2. Sauté until the vegetables soften.
    3. Add spinach, tofu, salt and pepper.
    4. Cook for a few minutes over medium heat and serve.

    Day 6

    A great idea for someone who is interested in eating more, small meals per day. There are 2 snacks included.

    Total: 1599 calories, 283 g of carbohydrates (78%), 20 g of fat (6%), 60 g of protein (16%), 47 g fiber

    Breakfast

    Smoothie on the go [19659282] (385 calories, 76 g of carbohydrates, 4 g of fat, 10 g of protein, 22 g of fiber)

    Ingredients

    • 1 very ripe banana
    • 2 cups of frozen raspberries
    • 1 cup of soy milk

    Steps [19659301] Combine all the ingredients in a blender.

  • Mix for approximately 2 minutes.
  • Lunch

    Spelled noodles with BeyondMeat
    (523 calories, 79 g of carbohydrates, 6 g of fat, 33 g of protein, 9 g of fiber) [19659306] 85 g of spelled noodles (without cook)

  • 3 ounces chicken strips without chicken by BeyondMeat
  • 5-ounce ketchup
  • Steps

    1. Cook the noodles according to package directions; to drain.
    2. Meanwhile, in a medium saucepan, cook the chicken strips to your liking.
    3. Add the tomato sauce.
    4. Serve the noodles with the mixture of vegan chicken and tomato.

    Snack

    Handful of berries
    (85 calories, 21 g of carbohydrates, 1 g of fat, 1 g of protein, 3 g of fiber)

    Ingredients

    • Blueberries / Raspberries

    Steps

    1. Put a handful of antioxidant-rich berries in your hands.
    2. Then eat it.

    Dinner

    Green salad with Edamame and beet
    (271 calories, 30 g of carbohydrates, 8 g of fat, 21 g of protein, 12 g of fiber)

    Ingredients

    • 2 cups of mix greens
    • 1 cup of edamame without peel
    • 1/2 medium beet, grated
    • 1 tbsp. fresh chopped cilantro

    Steps

    1. Combine the greens, edamame, beet and cilantro.
    2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

    Dessert

    Fruit Pops
    (335 calories, 77 g of carbohydrates, 1 g of fat, 5 g of protein, 1 g of fiber)

    Ingredients

    • Approximately 3 cups of fruit juice no sugar of your choice, such as grape, pomegranate or orange juice (press at home and use the pulp for more health benefits)

    Steps

    1. Fill an ice pop mold (set of 6) with the juice, place a wooden stick there.
    2. Let it freeze for a couple of hours.
    3. To remove a frozen mold from the mold, run briefly under warm water.

    Day 7

    A diet has to be sustainable. Today we eat pancakes for breakfast.

    Total: 2355 calories, 385 g of carbohydrates (74%), 66 g of fat (13%), 67 g of protein (13%), 85 g of fiber

    Breakfast

    Banana pancakes and chocolate [19659347] (1,375 calories, 218 g of carbohydrates, 47 g of fat, 47 g of protein, 65 g of fiber)

    Ingredients

    • 2 peeled and shred bananas
    • 2 dry dates, stoned
    • ] 20 g of amaranth
    • 240 ml of hemp milk and chocolate
    • 250ml of water
    • 70g of buckwheat
    • 4 tablespoons of flax seeds
    • 4 tablespoons of hemp protein
    • 3 tablespoons of carob powder
    • 2 tablespoons of cocoa seeds

    Steps

    1. Mix all these ingredients together.
    2. Pour very little coconut oil (use an aerosol oil) into a baking dish.
    3. Pour the ingredients into the baking pan until you have the correct pancake size for you. [19659363] Bake for 5 minutes, turn to the other side and bake for another 5 minutes.

    Lunch

    Salad of hemp and amaranth seeds
    (250 calories, 2 7 g of carbohydrates, 11 g of fat, 13 g of protein, 8 g of fiber)

    Ingredients

    • 1 Nori leaf, chopped
    • 4 handfuls of mixed salads
    • 10 g of amaranth
    • 1 handful of sugar
    • 2 tablespoons of hemp seed

    Steps

    1. Put all the ingredients in a bowl .
    2. Add a little dressing, I recommend an Italian dressing.
    3. Be sure to use only a little oil.

    Dinner

    Mint couscous
    (730 calories, 140g of carbohydrates, 23g of protein, 8g of fat, 12g of fiber)

    Ingredients

    • 3/4 cup of hot mint tea [19659365] 3/4 cup raw couscous
    • 4 to 5 dried apricots
    • 8 to 10 dried pitted black olives
    • 1 tablespoon chili paste, preferably harissa sauce
    • 1/3 cup chickpeas Cooked, drained and rinsed

    Steps

    1. Combine hot tea and couscous in a medium bowl.
    2. As the couscous absorbs the liquid, sponge slowly with a fork.
    3. Add the rest of the ingredients, mix and serve. [19659391] References

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