3500 Calorie Vegan Diet: Easy High Protein Vegan Diet (PDF)

3500 Calorie Vegan Diet

Last updated on March 20th, 2023

The 3500 calorie vegan diet is a high-protein, low-calorie diet that is easy to follow. This diet can help you lose weight, build muscle and improve your health.

This meal plan features healthy plant-based proteins that are perfect for both vegetarians and vegans alike.

There is a lot of information out there on how to eat a healthy diet, but it can be difficult to find the right combination of foods that will fit into your lifestyle.

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Recommended Vegan Diet Essential Nutrition Books

Recommended Vegan Diet Essential Nutrition Books

What is the 3500 Calorie Vegan Diet?

What is the 3500 Calorie Vegan Diet
What is the 3500 Calorie Vegan Diet?

3500 calorie vegan diet is a reduced-calorie, plant-based diet that allows for daily consumption of up to 3500 calories. This is a restrictive eating plan that requires diligent tracking of caloric intake and regular physical activity.

The Basis of 3500 Calorie Vegan Diet

The basis of a 3500 calorie vegan diet is to consume plant-based foods, with a focus on the whole, unprocessed foods. These foods provide all the necessary nutrients and fiber for adequate energy and health.

How to Start a 3500-Calorie Vegan Diet

3500 Calorie Vegan Diet
3500 Calorie Vegan Diet

A vegan diet that is high in protein can be an excellent way to help maintain your weight and keep you feeling full. To create a high-protein vegan diet, aim to include at least 55 grams of plant-based protein each day.

Additionally, make sure to include plenty of fresh fruits and vegetables, whole grains, and nuts in your diet. Here are some tips on how to start a 3500 calorie vegan diet:

Check Out: 4000 Calorie Vegan Meal Plan

There are many different ways to start a 3500 calorie vegan diet. You can start by finding out how many calories you need each day and then creating a plan based on that information.

You can also use a calorie calculator to figure out how many calories you need each day. You can also try some vegan meal plans to get started.

3500 calorie vegan diet can be daunting at first, but with a little bit of research and planning, it can be an easy and effective way to lose weight, build muscle and improve your health. To get started, make a list of the foods you’ll need to avoid and the substitutions you can make.

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3500 calories a day to build muscle

There isn’t a magic number for how many calories you need to build muscle, but a good starting point is 3500. This amount will allow you to gain enough muscle mass to see noticeable changes in your physique.

To hit this goal, make sure to include protein and healthy fats in your diet every day. In addition, be sure to exercise regularly. You need to make a 3500 calorie meal plan for bodybuilding or muscle growth.

A combination of diligent dieting and regular physical activity will help you achieve your muscle-building goals.

Check Out: 5000 Calorie Vegan Meal Plan

Foods to Eat on a 3500 Calorie Vegan Diet:

Foods to Eat on a 3500 Calorie Vegan Diet
Foods to Eat on a 3500 Calorie Vegan Diet

Vegan meals can be as varied and delicious as any other diet, and there are a lot of good vegan foods that fit within a 3500 calorie diet.

Many plant-based foods are high in fiber and vitamins, so they are filling without being heavy or cloying.

  • For breakfast, try cereal with soy milk, fruit, or nut butter.
  • For lunch, choose a salad with whole grains and beans or a wrap with hummus and vegetables.
  • For dinner, choose an easy stir-fry or roasted vegetable dish.

It’s important to drink plenty of fluids on a vegan diet – both for hydrating yourself and avoiding cravings for animal products. Try water, unsweetened tea, natural fruit juices, or plant-based milk like almond milk.

If you’re looking for some sweet treats on the vegan diet, try natural fruits like bananas or apple-sauce instead of processed sweets.

Some High-Calorie Vegan Foods:

vegan protein source
Some High-Calorie Vegan Foods

There are many foods that can be eaten on a vegan diet, and the choices are virtually endless. A vegan diet is high in fiber and low in saturated fat, so it’s an excellent choice for people with heart disease or cholesterol concerns. Some popular foods to eat on a vegan diet include: 

  • Bananas
  • Blueberries
  • Broccoli
  • Celery
  • Green beans
  • Tomatoes
  • Tofu
  • Tempeh

High-Calorie Vegan Snacks:

High-Calorie Vegan Snacks
High-Calorie Vegan Snacks

A few high-calorie vegan snacks are sure to keep you satisfied. One option is a piece of fruit, such as an apple or banana. Another option is a vegan energy bar. These bars can have a lot of calories and be very filling.

Some people also enjoy vegan jerky or trail mix. These snacks are usually high in protein and provide lasting energy.


There are plenty of recipes available online or in cookbooks that follow a calorie vegan diet. Many of these recipes can be easily adapted to include high protein content. Here are some easy vegan high-protein recipes:

Overnight Oats: 1 cup rolled oats, 2 cups unsweetened almond milk, 2 tsp chia seeds, 1 tbsp ground flaxseed, and 1/4 banana for sweetness adjust to taste. Add any toppings you like (nuts, fruit, etc.) before serving.

Check Out: 15+ High protein vegan breakfasts best Ideas for the busy life

Chia Seed Pudding: 2/3 cup chia seeds, 3 cups unsweetened almond milk or vegetable broth, 1/2 cup vegan maple syrup, 1/4 tsp vanilla extract. Heat all ingredients until simmering, then let cool completely before serving.

Serve chilled or cold with additional toppings (fruit, nuts).

What to avoid on the 3500 calorie vegan diet?

Many things can be consumed on a vegan diet that isn’t healthy for you, so it’s important to be careful. The following are some items to avoid on the 3500 calorie vegan diet:-

Processed foods-Fast food-Alcohol-Caffeine-Unhealthy fats-Unhealthy proteins.

The benefits of the 3500 calories vegan diet:

The benefits of the 3500 calories vegan diet
The benefits of the 3500 calories vegan diet

3500 calorie vegan diet is an effective way to lose weight and improve your health. It is a balanced, nutritious way of eating that helps you to lose weight while keeping your blood sugar stable and your cholesterol levels low.

3500 calorie vegan diet has a host of benefits, including weight loss, improved heart health, and reduced inflammation. Here are three of the most significant:

1. Weight loss: A vegan diet is one of the most effective ways to lose weight. It’s high in fiber and low in calories, which means that it’s incredibly satiating. Plus, because plant-based foods are rich in antioxidants, they help protect your body from damage caused by free radicals.

This leads to weight loss because your body burns more calories to try to fight off these harmful molecules.

2. Improved Heart Health: A vegan diet is beneficial for your heart health in several ways. For one, it’s high in antioxidants, which help to prevent damage from free radicals. Free radicals are responsible for many chronic diseases, including heart disease, stroke, and cancer.

Additionally, a vegan diet is lower in saturated fat and cholesterol, two major risk factors for heart disease.

3. Reduced Inflammation: Inflammation is responsible for many chronic diseases, including heart disease, arthritis, and cancer. A vegan diet is a great way to reduce inflammation because it’s high in fiber and antioxidants.

Fiber helps to regulate blood sugar levels and reduces the risk of obesity and type II diabetes.

A vegan diet can be tailored to fit any lifestyle or dietary preferences. You can also make it more challenging by adding additional nutrients such as iron and vitamin D.

The Drawbacks of The 3500 Calorie Vegan Diet:

The vegan diet has many advantages, including a reduced environmental impact and the prevention of animal-based cruelty. However, it has a few drawbacks that should be considered before adopting it.

First and foremost, this type of diet requires constant vigilance in order to make sure that all of the necessary nutrients are being obtained.

Failure to do so can lead to deficiencies in important vitamins and minerals, including calcium, vitamin D, and B12. Additionally, animal-based proteins are not typically included in a vegan diet, which can cause problems for those looking to build muscle mass or achieve optimal athletic performance.

Lastly, because veganism excludes all animal products, it is possible to become deficient in certain essential fatty acids.


If you’re looking for a high-protein vegan diet that is easy to follow, look no further than this 3500 calorie vegan diet. This vegan diet offers all the essential nutrients your body needs while being low in calories and nutritious.

With plenty of plant-based proteins, this vegan diet will provide the energy your body needs to fuel all your activities without weighing you down.


Is 3,500 calories a day enough to build muscle?

3,500 calories are enough to build muscle in a body that is slightly active and whose goal is to build muscle.

Is eating 3,500 calories in a week healthy?

However, on average, 3,500 calories is close to the average energy intake recommended for an adult male.

Is a 3500 calorie vegan keto diet possible?

If a person is determined to follow a strict vegan keto diet, it is possible.

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