Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
(Flexible 7‑ to 14‑Day Calorie Plans + Simple Prep Guide)
Key Takeaways
- Choose your calorie track (1,200 / 1,400 / 1,600 cal/day) and focus on filling, fiber-rich meals.
- Prioritize plant-based protein (beans, tofu, tempeh, seeds)—aim for ~50–60 g/day.
- Batch-prep staples to simplify mornings and lunches.
- Include swap options and flavor twists to avoid menu fatigue.
- Keep costs low by using staples, bulk buys, and strategic shopping.
1. Which Calorie Track Fits You?
It all begins with your baseline:
| Track | Who It’s For | Estimated Loss* |
|---|---|---|
| 1,200 cal/day | Small-framed, low activity | ~1–1.5 lb/week |
| 1,400 cal/day | Lightly active, moderate BMI | ~1 lb/week |
| 1,600 cal/day | More active or larger needs | ~0.5–1 lb/week |
2. Daily Meal Framework (1,400 cal Sample)
- Breakfast (~350 cal)
- Oat smoothie (rolled oats, banana, spinach, frozen berries, soy milk, flaxseed)
- AM Snack (~150 cal)
- Apple + 1 Tbsp peanut butter
- Lunch (~350 cal)
- Big lunch bowl: quinoa, black beans, roasted veggies, tahini dressing
- PM Snack (~150 cal)
- Carrot sticks + hummus
- Dinner (~400 cal)
- Stir-fry: tofu, broccoli, bell pepper, brown rice, garlic-ginger sauce
Adjust for 1,200/1,600 by altering portion sizes (e.g., reduce oats or add tofu/quinoa).
3. Building on Balanced Mood & Macros
The core insight: protein + fiber fill you up. Eat ~50–60 g protein/day through:
- Beans/Lentils → chili, soups, grain bowls
- Tofu/Tempeh → stir-fries, curries, wraps
- Seeds/Nuts → in smoothies, salads, trail mix
Pair iron-rich greens with vitamin C for better absorption
4. Prep Smarter, Not Harder
Prepare once, use often:
- Cook grains/legumes in bulk (quinoa, rice, chickpeas)
- Roast a veggie tray (broccoli, sweet potato, bell peppers)
- Blend overnight oats or smoothie packs
- Portion snacks (bags of hummus & veggies, apple‑PB cups)
EatingWell’s budget-designer tips: use ingredients twice, buy in bulk, and prep ahead.
5. Flavor Swaps & Variations
Stir things up to stay engaged:
- Cuisine swaps:
- Mexican chili bowl with salsa, beans, avocado
- Tofu pad Thai with rice noodles, peanut sauce
- Lentil curry with naan and spinach
- Snack twists:
- Edamame + sea salt
- Chia pudding with almond milk and berries
- Global dressings:
- Mediterranean: lemon, oregano, tahini
- Asian: soy sauce, rice vinegar, sesame oil mix
6. Shopping List & Budget Tips
Staples:
- Grains/Legumes: oats, quinoa, rice, beans
- Protein: tofu, tempeh, legumes
- Produce: seasonal veg + fruit
- Nuts/Seeds: peanut butter, flaxseeds
- Basics: vegan milk, olive oil, spices
Budget hacks:
- Buy dry beans, bulk oats
- Seasonal produce = cheaper
- BBC Good Food shows thrifty vegan curry, bean chilli, tofu noodles.
7. What to Know About Nutrition
Well‑planned vegan diets support weight loss and cut disease risk. Just watch your B₁₂—the supplement or fortified foods are non-negotiable.
8. Sample 7‑Day Rotation (1,400 cal Downtrack)
Day 1: Smoothie + apple/peanut butter + quinoa bowl + carrots/hummus + tofu stir-fry
Day 2: Overnight oats + edamame snack + veggie wrap + chia pudding + bean chilli
(…days 3–7 follow similar template with swapped bowls and recipes)
