Are you planning a vegan meal plan for yourself? If I guessed right, welcome to the ultimate vegan meal plan designed for your body with only 3500 calories, with plant-based goodness. The meal plan is perfect for you if you’re a bodybuilder, an athlete, or looking for weight gain.
Here is the complete guide to a 3500-calorie vegan meal plan for you. With a selection of ingredients and some crafted recipes, you can indulge in a wide range of nutritious and delicious food, and you can still hit your daily calorie goals from protein to grains and legumes. Every meal will provide you with a perfect balance of all the macronutrients and flavors.
Also Read: A Complete Guide on Meal Plan
A vegan meal plan is a dietary plan that includes only a plant-based diet and excludes all animal products, like dairy, eggs, honey, and meat.
Also Read: 21 days fix Vegan Meal Plan of 1800 Calories
A vegan diet is rich in legumes, fruits, vegetables, seeds, and nuts and provides a wide range of nutrients, including fiber, minerals, vitamins, and proteins. Not only this, a vegan meal plan benefits many individuals, as it is connected with various health benefits such as lower heart risk disease, type 2 diabetes, and certain types of cancer. It is an environmentally friendly choice and reduces the demand for animal products.
Also Read: 1500 Calorie Vegan Meal Plan High Protein
So if you want to enjoy the goodness of the meal plan, here is the complete plan that includes snacks and desserts that can satisfy your cravings. So are you ready to fuel your body with the best food around you? Let’s get started with our delicious journey of health.
What are the Benefits of a 3500-calorie Vegan Meal Plan?
If you plan to follow a 3500-calorie vegan meal plan, you must have a certain number of questions. And the first question might be, what are the benefits of this meal plan?
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It is one of the most important questions that can hit your mind. Here are a few benefits related to the vegan meal plan, which can encourage you to take a step ahead and follow this meal plan.
(1). Adequate Calorie Intake
One of the most important benefits of the following weekend meal plan is that it provides sufficient calories the body requires throughout the day. If you are an athlete or engage in physical activity, your body requires high calories to maintain energy levels.
Also Read: 2200 Calorie High Protein Meal Plan
(2) Improved Intake of Nutrients
A well-planned meal plan can help you to provide the essential nutrients in the body, which include proteins, vitamin B12, calcium, and iron. By choosing a plant-based diet, you can ensure the body gets the essential nutrients.
(3) Weight Gain
A vegan meal plan can be effective for weight gain. By consuming more calories, you can increase your weight and muscle mass.
(4) Lowers the Risk of Chronic Disease
A diet is shown to reduce chronic diseases such as type 2 diabetes, a certain type of cancer, and heart disease by eliminating animal products and focusing on a plant-based diet. It can improve overall health.
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(5) Environmental Sustainability
With the vegan meal plan, you can positively impact the environment. By reducing the consumption of animal products, you can preserve the planet for future generations.
Also Read: 1500 Calorie High Protein Vegan Meal Plan
So these are the various health benefits associated with the meal plan by choosing a variety of plant-based diets and ensuring that you are consuming enough calories to fuel your body. You can experience all these benefits.
Who should Take a 3500 Calories Vegan Meal Plan?
Another question that might arise is who can follow the vegan meal plan. A vegan meal plan benefits many individuals, like bodybuilders and athletes. Here are the people who can consider taking the following meal plan.
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(1) Athletes and Bodybuilders
require a high-calorie intake to support their energy needs and muscle growth. A vegan meal plan can help them get enough calories to support these goals and ensure they get the necessary carbohydrates, proteins, and healthy fats. To support their performance and recovery.
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(2) People, Who Wants to Gain Weight
A vegan meal plan suits those underweight and seeking muscle mass. 3500 vegan meal plans can be a useful tool for all those people. Consuming more calories than your body burns can help to increase weight.
Also Read: 4500 Calorie Meal Plan for Muscle Building
(3) People Following a Vegan Diet
Those who follow the vegan meal plan as it ensures that they are getting all the necessary nutrients. It can be easy for them because they can get essential nutrients like vitamin B12, calcium, iron, and proteins.
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(4) Individuals with High-Calorie Needs
Some people need high calories due to their age, weight, height, or physical activity. So, 3500 vegan meal plans are suitable for them.
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So the meal plan benefits a wide range of individuals, like athletes, bodybuilders, individuals who want to gain weight, and those who are following a vegan weight. It can help them to support their energy needs, nutrient intake, and muscle growth. However, they need to note their calorie needs.
Who should not Take a 3500-Calorie Vegan Meal plan?
Though the meal plan suits many individuals, some should follow something other than this. It includes
(1) Sedentary Individuals
If you have a low level of physical activity, then the meal plan may not suit you. Consuming more calories can lead to more weight gain and other health problems.
(2) Individuals with Medical Facilities
Some individuals suffering from certain medical conditions like heart disease, kidney disease, or diabetes may require some dietary consideration. It is important to work with the dietitian so that they can help you to create a proper meal plan that meets your specific needs.
(3) People with Digestive Issues
A high-calorie vegan meal plan can exacerbate symptoms if you are suffering from digestive issues or inflammatory bowel disease.
(4) People with Food Allergies
If you have allergies or intolerance to food, it may be difficult for you to follow the meal plan. So it would be best if you considered your allergies related to food.
(5) Pregnant or Breastfeeding Woman
Pregnant or breastfeeding women require nutritional needs. So they must follow the meal plan with a consultation.
So the vegan meal plan may only be suitable for some. Considering your needs and health status when deciding on this meal plan would be best.
Can everyone follow this meal plan?
A 3500 vegan meal plan is a healthy and beneficial choice for everyone. But it is only suitable for some.
The suitability of the meal plan depends upon various factors, such as sex, height, age, weight, overall health status, and activity level.
People with specific conditions or allergies should not follow this meal plan. If anyone is suffering from allergies or intolerance, they need to modify their diet to incorporate this meal plan.
Furthermore, the vegan meal plan may not be appropriate for sedentary individuals.
It is important to note that everyone’s nutritional needs are different, and it is always the best idea to consult your doctor before choosing any meal. They can help you to determine which is the appropriate meal for you.
So if you plan to follow this meal plan, you must have proper considerations to ensure that you are safe and getting the appropriate amount of nutrients throughout the day.
What should be the height, weight, and age of those who follow this meal plan?
It is impossible to get the exact height, weight, and age of those who want to follow the smile plan because it depends upon various factors, such as activity level, gender, and overall health status.
However, a healthy meal plan should be appropriate for all ages and sizes, providing a balanced meal of micronutrients and macronutrients. A balanced meal plan helps them maintain healthy body weight, support physical and cognitive function, and reduce the risk of chronic diseases such as diabetes, cancer, and heart disease.
When designing the meal plan, it is very important to consider the nutritional needs and dietary restrictions. For example, someone with celiac disease may need gluten-containing food. Similarly, athletes who engage in physical activity may require more calories and proteins to fulfil their nutritional needs. In general, a balanced meal should include a variety of nutrients, such as vegetables, lean proteins, whole grains, fruits, and healthy fats, protein sizes should be very appropriate according to the calorie needs, and snacks should be chosen wisely.
Overall, there is not an exact answer to this question. If you are following the meal plan, you should focus on nutrient-dense food to consume all the nutritional value. A meal plan can be designed easily, but a healthy meal plan should be very important to choose and create.
What to eat, not eat?
Now you must have a question about what we can eat or avoid while on the vegan meal plan.
A vegan meal plan includes a balanced mix of macronutrients and micronutrients to ensure optimal health and meet your energies. Here is the list of food items you can consume and need to avoid while on a vegan meal plan.
What to eat
- Whole grain bread, rice, quinoa, pasta
- Sweet potatoes, root vegetables, potatoes
- Granola, oats, cereals
- Fresh and dried fruits
- Lentils, black beans, chickpeas, tofu, tempeh, soy products
- Nuts, seeds, walnuts, pumpkin seeds
- Avocado, olive oil, coconut milk, vegan butter, salad dressing
- Dark leafy vegetables, broccoli, cauliflower,
- Bell paper, carrots, berries, citrus fruits
- Tomatoes, cucumber, salad vegetables
- Vegan products (chocolates, ice cream, rice cakes, etc.)
What not eat
Though there are many foods that you can consume, here is a list of the food items that you must limit to promote optimal health like
- Processed foods: Processed foods like sugary drinks, candy, and chips should be limited. They contain added sugars and unhealthy fats and are also of low nutritional value.
- Refined grains: Highly refined grains, such as pasta, rice, and white bread, often lose important nutrients and can cause spikes in blood sugar. It would help if you choose whole grains instead of refined grains.
- Artificial sweeteners: Artificial sweaters must be avoided as they are linked to negative health effects.
- Trans and saturated fats: Saturated and trans fats found in fried foods, baked foods, and margarine can increase the risk of heart disease, so they must be limited.
- Alcohol: Alcohol intake can lead to dehydration and negative health impacts.
- Processed vegan meats: While plant-based meals are a good source of protein, you need to avoid highly processed vegan meats as they contain sodium and can be healthy.
It would be best if you tailored your needs and preferences according to your needs. You must include only healthy foods in your diet to ensure that you are taking adequate nutrients.
7-Day 3500 calorie vegan meal plan
So if you plan to go on without a meal plan, here is a sample need plan designed to help you incorporate it into your diet. Remember, this is just a sample meal plan; you can replace them with healthy food.
Here the portion size for 1 cup is 400-500 grams.
Morning Snack (10:00 am)
Breakfast (12:00 pm)
Lunch (2:00 pm)
Evening Snack (4:00 pm)
Dinner (7:00 pm)
1 cup of berries + 2 tbsp of almond butter
Tofu scramble (onions, spinach, mushrooms) + whole-grain toast + avocado
Quinoa salad + mixed greens + cucumber + tomatoes red onion
1 Apple + 1 oz almonds
Vegan chilli + brown rice + avocado + chopped cilantro
1 Banana + 2 tbsp of peanut butter
Oatmeal + mixed berries + almond milk + flaxseed
Chickpea salad ( cucumber + mixed greens + red onion + tomato)
1 cup of strawberries + 1 oz walnuts
Lentil + vegetable fry + quinoa
1 Apple + 2 tbsp of almond butter
Vegan banana smoothie + almond milk + protein powder
Vegan sushi rolls ( cucumber + carrot + avocado)
1 cup of baby carrots + hummus
Vegan spaghetti + steamed broccoli + vegan meatballs
1 orange + 1 oz of almonds
Vegan burrito + tofu scramble + avocado + mixed vegetable
Vegan Caesar salad + chickpea croutons + whole grain bread
1 pear + 2 tbsp of almond butter
Vegan shepherd’s pie + lentils + mixed vegetables
1 Banana + 2 tbsp of peanut butter
Vegan protein pancakes + maple syrup + mixed berries
Vegan sweet potato + black bean + salsa + avocado
1 cup of bell pepper + hummus
Vegan coconut curry + mixed berries + brown rice
1 Apple + 1 oz cashews
Vegan protein smoothie + banana + spinach + protein powder
Vegan lentil soup + whole-grain bread
1 peach + 2 tbsp of almond butter
Vegan meatloaf + mixed greens + roasted potatoes + green beans
1 cup of berries + 2 tbsp of almond butter
Sandwich + tofu + avocado + English muffin
Vegan tuna salad + chickpeas + whole grain crackers
1 apple + 1 oz cashews
Vegan burrito bowl + brown rice + mixed vegetable + black beans
Here is the complete sample plan for the seven days you can follow while on the vegan meal plan.
The meal plan is ready, but the problem is preparing all these meals. So no need to worry about it. Here are some recipes for the above meals that you can follow; you can easily prepare these meals in advance.
- 1 cup: 500 grams
- ½ cup: 250-270 grams
- ¼ grams: 140-150 grams
- Tofu (1 block)
- 1 cup of spinach
- ¼ cup of mushrooms
- ¼ cup of onions (diced)
- Whole grain toast (2 slices)
- ½ avocado
- Drain the tofu and then crumble it with a fork into a pan
- Then add diced onions and mushrooms, and cook them for five minutes
- Then add spinach to it and cook until it is wilted
- Season it would salt and pepper
- Toss the bread, and then slice the avocado
- Serve the tofu scramble with the tossed avocado.
- 1 cup of quinoa
- 2 cups of mixed greens
- ½ cup of cucumber
- ½ cup of cherry tomatoes
- ¼ cup of red onion
- 2 tbsp of tahini
- 1 lemon
- Cook the quinoa according to the instructions on the packet and let it cool
- Mix the quinoa with cherry tomatoes, cucumber, mixed greens, and red onion
- Take a small bowl and whisk together the salt, lemon juice, and pepper
- Pour the dressing on the salad.
- Olive oil
- 3 cloves of garlic
- 1 red bell pepper
- 1 tomato
- 1 kidney bean
- 1 black bean
- 2 tbsp of chilli powder
- 1 tbsp of cumin
- Brown rice
- Heat the olive oil
- Saute onion and garlic
- Add the red bell pepper, black beans, cumin, chilli powder, kidney beans, pepper, and salt
- Boil the chillies and reduce the heat for 20 minutes
- Serve the chilli on the cooked brown rice and top them with chopped cilantro and avocado.
Vegan caesar salad
- ½ cup of chickpeas
- 1 tbsp of lemon juice
- 2 tbsp of nutritional yeast
- 1 tbsp of Dijon mustard
- 1 clove garlic
- ¼ cup of water
- Whole-grain bread
- Preheat the oven
- Place the chickpeas on the sheet and then roast it for 20 minutes.
- Take a blender, and blend lemon juice, nutritional yeast, garlic, dijon mustard, salt, water, and pepper.
- Take a bowl and toss it with lettuce.
- Toast the whole-grain bread.
- Serve the salad
Must do exercise at home with 3500 calories vegan meal plan
If you’re following a 3500-calorie vegan meal plan, it is very important to incorporate regular exercise into your daily routine to promote overall health. While going to the gym or attending some fitness classes may only be possible for some. But if you are performing plenty of exercise at home, you can easily maintain a healthy diet and routine.
- Bodyweight exercise: Exercises that use your body weight, such as pushups, lunges, squats, and planks, are great for building strength. These exercises can be done anywhere and modified according to your comfort zone.
- Cardiovascular exercise: Cardiovascular exercises, such as jumping jacks, burpees, and high knees, are great for improving cardio health, and it also helps in burning more calories. These exercises can be done in short bursts throughout the day.
- Yoga: Yoga is a great way to improve flexibility, relaxation, and balance in your body. There are plenty of online resources where you can practice yoga at home.
- Resistance bands: Resistance bands are inexpensive, and they are a very portable way to exercise, such as tricep extension, squats, and bicep codes. They can be purchased online.
- Jump rope: Jumping rope is another way to increase your heart rate and burn more calories.
Remembering that you need to incorporate regular exercises into your routine is very important. Performing these exercises for 10 to 15 minutes each day can positively impact your overall health.
Side-effects of this meal plan
Like any other male plan, it has potential side effects, particularly if it is not tailored according to nutritional needs. Here are some potential side effects that you need to be aware of.
- Weight gain: Consuming more calories can lead to weight gain if you don’t exercise regularly.
- Nutrient deficiencies: A vegan diet can be nutrient-rich if done properly, but if you need to plan it appropriately, it can lead to deficiencies in certain vitamins and minerals. So it is important to include all the necessary fruits, whole grains, and vegetables in your meal.
- Digestive issues: Consuming many foods high in fiber can lead to digestive discomforts, like diarrhea, gas, and bloating. It is important to know that if you increase your fiber intake, you must drink plenty of water to prevent side effects.
- Increased risk of heart disease: A diet high in saturated and trans fats can also increase the risk of heart disease. So it is important to focus on healthy fats such as seats, avocados, nuts, and plant-based oils.
- Expensive: Consuming a large amount of food, particularly in a plant-based diet, can result in costs. So you must plan your meals accordingly and shop strategically to reduce costs.
These are the potential side effects that are related to the meal plan. Additionally, adjusting to your body’s needs would ensure you do not feel discomfort.
So a 3500-calorie vegan meal plan can be a very healthy and sustainable way to fuel your body. This meal plan can provide essential plant-based foods with minerals, nutrients, and vitamins. However, it is very important to remember that if you consume more calories, your body must also perform regular exercises.
It is important to ensure that the meal plan is balanced and includes all the nutrient-dense foods like whole grains, vegetables, fruit, and plant-based sources. Additionally, incorporating regular exercise can be a positive sign to improve your health.
In addition, the meal plan has health benefits that can positively impact your body and health, improving your health status. It is worth noting that individuals can enjoy the vegan meal plan at any stage, including children or adults and pregnant or breastfeeding women. However, when working with the vegan plan, it should be tailored according to your comfort zones that complete your nutritional needs.
Frequently Asked Question
Q1. How much weight will I gain if I eat 3500 calories daily?
Ans. Consuming 3500 calories per day is more than water body burnt, which can lead to weight gain. However, weight gain depends on height, sex, activity level, and metabolic rate.
Q2. Is peanut butter good for bulk?
Ans. Peanut butter is a good source of calories, proteins, healthy fats, and other nutrients. Peanut butter is a good food that includes a bulking diet.
Q3. What food is high in calories?
Ans. Some foods high in calories include nut butter, nuts, avocado, dried fruits, cheese, fatty cuts of meat, whole milk, dark chocolate, and high-fat baked goods.
Q4. Is milk good for bulk?
Ans. Milk is a good source of protein, fats, and carbohydrates, making it a bulking diet. Additionally, milk contains important nutrients and fulfils the needs of vitamin D and calcium.
Q5. Is rice good for bulk?
Ans. Yes, rice is a good source of carbohydrates. It provides energy, which the body requires to fuel the body and for workouts. And it also supports muscle growth.
Q6. How can I bulk in 7 days?
Ans. It is not realistic to get significant muscle growth in seven days. However, you can make some exercise changes and train to support your muscle growth. It can include calorie intake, lifting heavy weights, consuming more proteins, and getting more rest and recovery. It would help if you built the muscles; it takes time and consistency. So it is important to approach it healthily and sustainably.