14-Day Vegan Meal Plan: Day 4

By The Captain April 4, 2019

Veganism is very popular nowadays, but for most of its followers, it is not simply a diet, it’s a way of living based on ethical, environmental and ultimately, health reasons. The vegan diet eliminates animal products and byproducts completely and replaces them with plant-based substitutes such as fruits and vegetables, tofu, cereals, seeds and nuts.


Atkins 40 Diet - Day 1 Breakfast:

1 whole wheat English muffin spread with ½ mashed avocado, sprinkled with 1 Tbsp chia seeds – 415 kcal


140g fresh red raspberries – 70 kcal

Atkins 40 Diet - Day 1 Lunch:

Smoothie with 240 mL lemonade, 30 mL tart cherry juice, 1 frozen banana, 1 Tbsp ground flax meal and 30g vanilla-flavored pea protein – 398 kcal


30g raisins – 90 kcal

Atkins 40 Diet - Day 1 Dinner:

Skillet Ratatouille – 354 kcal

Daily total:  1,327 kcal

Atkins 40 Diet - Day 1

shopping list

Atkins 40 Diet - Day 1 Shopping list:

Skip the planning and go shopping! 

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Whole wheat English muffins
Chia seeds
Tart cherry juice
Ground flaxseed meal
Pea protein, vanilla flavor
Diced tomatoes, canned
Chickpeas, canned, Garlic
Red onion, Red bell pepper
Zucchini, Yellow squash, Eggplant

Atkins 40 Diet - Day 1 Also need to have:

Olive oil
Red wine vinegar
Smoked paprika

Atkins 40 Diet - Day 1

More vitamins, minerals and healthy fats than you can shake a stick at today. Whole grains, chia and flax pack a punch early in the day, along with a few servings of fiber-rich fruits. Then dinner is all about vegetarian comfort food, as you’re sure to savor every last bite of this incredible ratatouille.

Atkins 40 Diet - Day 1 The information provided herein is for informative purposes only. Please consult your physician or health care provider prior to starting the Vegan Diet or any other diet for that matter.

Vegan diet DAY4

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Wellness Captain