6 Meals For Maintenance (2100 kcal) Budget Vegan Diet Meal Plan

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"2100kcal of Pure Vegan Delight: Eating Well Without Emptying Your Wallet! πŸŒ±πŸ’°"

Going vegan and staying on a budget might seem like a tall order, especially when you're aiming for 2100kcal daily. But hold onto your avocados, because we've crafted the ultimate guide to help you achieve just that! πŸ₯‘πŸ₯—

Nutritional Nuggets of Wisdom πŸ§ͺπŸ₯œ:
Vegan ingredients are more than just plant-based alternatives; they're nutritional dynamos in their own right. Consider chia seeds, for example. These tiny seeds are a powerhouse of omega-3 fatty acids and fiber. And let's shine a spotlight on lentils, a protein-packed legume that also offers a hearty dose of iron.

What We're Serving Up in This Article:

  • 🍽️ A comprehensive 2100kcal vegan meal plan that's kind to both your body and your budget.
  • πŸ₯¬ Deep dives into the nutritional profiles of our star vegan ingredients.
  • πŸ›’ Smart shopping strategies to get the most bang for your vegan buck.
  • 🍳 Tasty recipes that'll have even non-vegans asking for seconds.

Ready to embark on a vegan journey that's as delicious as it is economical? Let's dig in! πŸš€πŸ²

Total macro breakdown:

Calories: 2100 kcal

Proteins: 80g (15%)

Carbohydrates: 315g (60%)

Fats: 63g (25%)

Total Cost Breakdown:

πŸ₯£ Breakfast: Chia Seed Pudding with Berries -$2.10

🍞 Mid-Morning Snack: Toast with Avocado Spread - $0.70

πŸ₯— Lunch: Quinoa Salad with Roasted Veggies- $2.50

🍎 Afternoon Snack: Carrots with Hummus - $1.10

🍲 Evening Meal: Lentil Soup with Spinach - $2.70

🍨 Night Snack: Almond Yogurt with Walnuts -$1.50

πŸ’°Total - $10.60

The prices listed are estimates and may vary based on location, store, and current market conditions. Purchasing ingredients in bulk or at wholesale prices can be more economical and reduce the overall cost.

πŸ₯£ Breakfast: Chia Seed Pudding with Berries

Benefits: πŸŒ… A fiber-rich start to the day, providing sustained energy and promoting digestive health.

🌱 Chia Seeds (3 tbsp): 174 kcal, 5.7g protein, 13.5g carbs, 10.8g fat

πŸ₯› Almond Milk (1 cup): 30 kcal, 1g protein, 1g carbs, 2.5g fat

πŸ“ Mixed Berries (1/2 cup): 40 kcal, 1g protein, 10g carbs, 0.5g fat

Chia seeds are a great source of omega-3 fatty acids and fiber, aiding in digestion and promoting heart health. Almond milk is a dairy-free alternative, providing essential minerals. Berries are packed with antioxidants, promoting cellular health.

🍞 Mid-Morning Snack: Toast with Avocado Spread

Benefits: πŸ₯‘ A creamy and satisfying snack, offering healthy fats and a dose of fiber.

🍞 Whole Wheat Bread (1 slice): 80 kcal, 4g protein, 16g carbs, 1g fat

πŸ₯‘ Avocado (1/4 medium): 60 kcal, 0.75g protein, 3g carbs, 5.5g fat

Whole wheat bread provides essential B vitamins and dietary fiber. Avocado is a source of monounsaturated fats, beneficial for heart health and providing sustained energy.

πŸ₯— Lunch: Quinoa Salad with Roasted Veggies

Benefits: 🌱 A nutrient-dense meal, packed with plant-based protein and essential vitamins.

🌾 Cooked Quinoa (1 cup): 222 kcal, 8g protein, 39g carbs, 3.5g fat

πŸ₯¦ Roasted Vegetables (1 cup): 100 kcal, 3g protein, 20g carbs, 2g fat

🍢 Lemon & Herb Dressing (1 tbsp): 50 kcal, 0g protein, 1g carbs, 5g fat

Quinoa is a complete protein, providing all essential amino acids. It's also rich in magnesium and iron. Roasted vegetables offer a variety of vitamins and minerals. Lemon & herb dressing adds flavor and healthy fats.

🍎 Afternoon Snack: Carrots with Hummus

Benefits: πŸ”‹ A crunchy and savory snack, perfect for an afternoon pick-me-up.

πŸ₯• Carrots (1 cup, sliced): 50 kcal, 1g protein, 12g carbs, 0.3g fat

🍲 Hummus (2 tbsp): 70 kcal, 2g protein, 6g carbs, 4g fat

Carrots are a good source of beta-carotene, which is converted to vitamin A in the body. Hummus provides protein and healthy fats, essential for energy and satiety.

🍲 Evening Meal: Lentil Soup with Spinach

Benefits: 🌜 A warm and comforting dish, rich in plant-based protein and iron. Perfect for a nourishing dinner.

🍲 Lentil Soup (1 bowl): 230 kcal, 18g protein, 40g carbs, 1g fat

πŸ₯¬ Spinach (1 cup): 7 kcal, 0.9g protein, 1.1g carbs, 0.1g fat

Lentils provide plant-based protein and iron, essential for energy production. Spinach offers calcium and iron, beneficial for bone health and energy production.

🍨 Night Snack: Almond Yogurt with Walnuts

Benefits: 🌌 A creamy and nutty snack, perfect for a touch of sweetness before bed.

🍦 Almond Yogurt (1/2 cup): 100 kcal, 4g protein, 12g carbs, 5g fat

🌰 Walnuts (15g): 98 kcal, 2.2g protein, 2g carbs, 9.5g fat

Almond yogurt is a dairy-free alternative, providing essential minerals and probiotics. Walnuts are rich in omega-3 fatty acids, promoting heart health and reducing inflammation.

The above meal plan is a general guideline. Prices may vary based on location and store. Individual needs may vary based on age, gender, activity level, and specific health goals. Always consult with a nutritionist or healthcare provider before starting any new meal plan.

Meal Plan Summary

Congratulations on Diving Deep into Nutrition! πŸŽ‰

You've made it this far, and that's no small feat. Ready to elevate your fitness journey even further? Our meal plan is your next step! Whether you're gunning for weight loss, muscle sculpting, or just a healthier you, we've got the flavors and nutrients to match your ambition.

But let's kick things up a notch! Dive into the GymStreak app for an even more personalized experience. With GymStreak, you're not just getting recommendations; you're unlocking a treasure trove of tailored workouts, diverse meal options, and the kind of tracking that turns goals into achievementsβ¬‡οΈβš‘οΈ

So, why wait? Optimize your nutrition, supercharge your workouts, and redefine what you thought possible. Download GymStreak today and embark on a transformative fitness journey!πŸ“²πŸ’ͺ