14-Day Meal Plan for Vegan Weight Loss: Plant-Based Diet

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Written byListonic team

Updated on Nov 22, 2024

Embark on a vegan weight loss journey with our 14-day meal plan. Packed with plant-based goodness and flavor, this plan supports weight loss goals while providing essential nutrients. Explore a range of satisfying recipes that prove you can shed pounds without compromising on taste or nutrition.

Meal plan grocery list

Dry goods

Quinoa

Lentils

Chickpeas

Brown rice

Plant based

Tofu

Almond milk

Chia seeds

Flaxseeds

Fresh grocery

Spinach

Kale

Broccoli

Cauliflower

Avocado

Blueberries

Strawberries

Grapefruit

Tomatoes

Bell peppers

Sweet potatoes

Mixed vegetables

Snacks & sweets

Almonds

Meal plan overview

Embark on a vegan weight loss journey with our 14-day meal plan. Packed with calorie-conscious and plant-based recipes, this plan supports weight loss goals while providing essential nutrients. Explore a range of satisfying and flavorful options that prove you can shed pounds on a vegan diet.

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Foods to eat

Plant-Based Proteins: Prioritize beans, lentils, tofu, and edamame for protein without animal products.
Whole Grains: Choose quinoa, brown rice, oats, and whole wheat for fiber and sustained energy.
Fruits and Vegetables: Include a variety of colorful and nutrient-dense produce in every meal.
Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for essential fatty acids.
Plant-Based Dairy Alternatives: Opt for almond milk, soy milk, or other plant-based alternatives for calcium.
Vegan Snack Options: Prepare snacks like cut veggies, fruit slices, and hummus for healthier choices.
Hydration: Promote water consumption as the primary beverage for weight loss support.
Balanced Vegan Meals: Ensure meals contain a mix of protein, carbohydrates, and healthy fats.
Portion Control: Be mindful of portion sizes to manage calorie intake for weight loss.
Regular Physical Activity: Combine a vegan meal plan with regular exercise for effective weight loss.

✅Tip

Incorporate fermented vegan foods like kimchi or sauerkraut for gut health benefits and to add flavor without extra calories.

Foods not to eat

Vegan Processed Foods: Minimize the consumption of highly processed vegan alternatives.
Sugary Vegan Treats: Limit intake of vegan desserts and treats high in added sugars.
Excessive Oils: Use oils in moderation to control overall calorie intake.
High-Calorie Vegan Snacks: Be cautious of calorie-dense snacks and opt for whole foods.
Individual Preferences: Consider individual preferences and nutritional needs within a vegan diet.
Regular Vegan Meals: Strive for regular and consistent vegan meals for weight loss success.
Meal Preparation: Plan and prepare meals ahead to avoid relying on convenience or unhealthy options.
Consult a Healthcare Professional: For personalized guidance on vegan weight loss, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for vegan weight loss combines the principles of veganism with calorie control. It is rich in vegetables, fruits, and plant-based proteins, promoting healthy and sustainable weight loss.

Recommended nutrient breakdown

Protein: 15%

Fat: 31%

Carbs: 52%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Quinoa, lentils, and chickpeas are staples that can be bought in bulk. Tofu, spinach, and kale offer variety and are often cheaper when purchased in larger quantities. Broccoli, cauliflower, and avocado can be more economical in bulk. Berries, grapefruit, and tomatoes are also more affordable in larger sizes.

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Extra tips

These vegan snacks are ideal for weight loss while being nutritious and satisfying:

Edamame with sea salt
Carrot sticks with bean dip
Baked kale chips
Roasted chickpeas
Fresh fruit with a handful of nuts
Whole grain toast with avocado
Vegetable sushi rolls

For vegan weight loss, focus on low-calorie, nutrient-rich drinks. Water is fundamental for hydration. Green tea can boost metabolism and is low in calories. Almond milk is a great low-calorie, plant-based milk alternative. Black coffee, taken plain, can suppress appetite. Lastly, vegetable juices, especially greens, are nutrient-packed without added sugars.

Vegan weight loss diets focus on reducing calorie intake while still ensuring an adequate intake of essential nutrients. High-fiber foods like vegetables, fruits, and whole grains are key for both nutrition and feeling full. Proteins from beans, lentils, tofu, and tempeh are important for maintaining muscle mass and metabolism. Including healthy fats from nuts, seeds, and avocados not only provides energy but also aids in nutrient absorption.

Meal plan suggestion

Day 1

Breakfast:Chia seed pudding made with almond milk and topped with mixed berries
Lunch:Quinoa salad with chickpeas, spinach, cherry tomatoes, and a lemon-tahini dressing
Dinner:Baked tofu with roasted sweet potatoes and steamed broccoli
Calories🔥: 1500
Fat💧: 50g
Carbs🌾: 180g
Protein🥩: 70g

Day 2

Breakfast:Green smoothie with kale, spinach, banana, and almond milk
Lunch:Lentil and vegetable soup served with a side of whole grain bread
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Calories🔥: 1550
Fat💧: 52g
Carbs🌾: 185g
Protein🥩: 72g

Day 3

Breakfast:Avocado toast on whole grain bread topped with sliced tomatoes
Lunch:Chickpea salad with mixed greens, cucumber, bell peppers, and a balsamic vinaigrette
Dinner:Stuffed bell peppers with quinoa, black beans, corn, and salsa
Calories🔥: 1600
Fat💧: 55g
Carbs🌾: 190g
Protein🥩: 75g

Day 4

Breakfast:Smoothie bowl with acai, mixed berries, banana, and almond milk topped with granola
Lunch:Spinach and tofu scramble served with whole grain toast
Dinner:Lentil curry with cauliflower rice
Calories🔥: 1500
Fat💧: 50g
Carbs🌾: 180g
Protein🥩: 70g

Day 5

Breakfast:Overnight oats made with almond milk, chia seeds, and topped with sliced strawberries
Lunch:Quinoa and black bean salad with avocado, corn, cherry tomatoes, and a lime-cilantro dressing
Dinner:Baked falafel with tahini sauce, served with a side of roasted vegetables
Calories🔥: 1600
Fat💧: 55g
Carbs🌾: 190g
Protein🥩: 75g

Day 6

Breakfast:Whole grain toast with almond butter and sliced banana
Lunch:Buddha bowl with brown rice, roasted sweet potatoes, kale, chickpeas, and tahini dressing
Dinner:Tofu stir-fry with broccoli, bell peppers, carrots, and a soy-ginger sauce served over quinoa
Calories🔥: 1550
Fat💧: 52g
Carbs🌾: 185g
Protein🥩: 72g

Day 7

Breakfast:Smoothie made with almond milk, spinach, mango, and flaxseeds
Lunch:Lentil and vegetable wrap with hummus, cucumber, and spinach
Dinner:Spaghetti squash with marinara sauce, topped with nutritional yeast and served with a side salad
Calories🔥: 1500
Fat💧: 50g
Carbs🌾: 180g
Protein🥩: 70g

Day 8

Breakfast:Chia seed pudding made with almond milk and topped with mixed berries
Lunch:Quinoa salad with chickpeas, spinach, cherry tomatoes, and a lemon-tahini dressing
Dinner:Baked tofu with roasted sweet potatoes and steamed broccoli
Calories🔥: 1550
Fat💧: 52g
Carbs🌾: 185g
Protein🥩: 72g

Day 9

Breakfast:Green smoothie with kale, spinach, banana, and almond milk
Lunch:Lentil and vegetable soup served with a side of whole grain bread
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Calories🔥: 1600
Fat💧: 55g
Carbs🌾: 190g
Protein🥩: 75g

Day 10

Breakfast:Avocado toast on whole grain bread topped with sliced tomatoes
Lunch:Chickpea salad with mixed greens, cucumber, bell peppers, and a balsamic vinaigrette
Dinner:Stuffed bell peppers with quinoa, black beans, corn, and salsa
Calories🔥: 1500
Fat💧: 50g
Carbs🌾: 180g
Protein🥩: 70g

Day 11

Breakfast:Smoothie bowl with acai, mixed berries, banana, and almond milk topped with granola
Lunch:Spinach and tofu scramble served with whole grain toast
Dinner:Lentil curry with cauliflower rice
Calories🔥: 1550
Fat💧: 52g
Carbs🌾: 185g
Protein🥩: 72g

Day 12

Breakfast:Overnight oats made with almond milk, chia seeds, and topped with sliced strawberries
Lunch:Quinoa and black bean salad with avocado, corn, cherry tomatoes, and a lime-cilantro dressing
Dinner:Baked falafel with tahini sauce, served with a side of roasted vegetables
Calories🔥: 1600
Fat💧: 55g
Carbs🌾: 190g
Protein🥩: 75g

Day 13

Breakfast:Whole grain toast with almond butter and sliced banana
Lunch:Buddha bowl with brown rice, roasted sweet potatoes, kale, chickpeas, and tahini dressing
Dinner:Tofu stir-fry with broccoli, bell peppers, carrots, and a soy-ginger sauce served over quinoa
Calories🔥: 1550
Fat💧: 52g
Carbs🌾: 185g
Protein🥩: 72g

Day 14

Breakfast:Smoothie made with almond milk, spinach, mango, and flaxseeds
Lunch:Lentil and vegetable wrap with hummus, cucumber, and spinach
Dinner:Spaghetti squash with marinara sauce, topped with nutritional yeast and served with a side salad
Calories🔥: 1500
Fat💧: 50g
Carbs🌾: 180g
Protein🥩: 70g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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