14-Day Meal Plan for Vegan Weight Loss: Plant-Based Diet
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
Quinoa
Lentils
Chickpeas
Tofu
Spinach
Kale
Broccoli
Cauliflower
Avocado
Blueberries
Strawberries
Grapefruit
Tomatoes
Bell peppers
Almonds
Chia seeds
Flaxseeds
Almond milk
Sweet potatoes
Brown rice
Mixed vegetables
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.
Foods to eat
- Whole Foods: Base meals on whole, unprocessed foods like fruits, vegetables, and lean proteins.
- Gluten-Free Grains: Choose gluten-free grains such as rice, quinoa, and oats if eliminating gluten.
- Lean Proteins: Opt for poultry, fish, tofu, and legumes as protein sources.
- Fruits and Vegetables: Enjoy a variety of colorful, non-starchy options for vitamins and minerals.
- Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for essential fatty acids.
- Herbs and Spices: Use a variety of herbs and spices for flavor without added ingredients.
- Non-Dairy Alternatives: Choose plant-based milk, yogurt, and cheese if avoiding dairy.
- Hydration: Drink plenty of water to support overall health and digestion.
- Small, Frequent Meals: Consider smaller, more frequent meals to identify trigger foods.
- Consult a Healthcare Professional: Before starting an elimination diet, consult with a healthcare provider for guidance.
✅ Tip
Foods not to eat
- Allergen-Specific Foods: Eliminate foods identified as potential allergens based on individual needs.
- Processed Foods: Avoid processed and packaged foods with additives and preservatives.
- Common Allergens: Eliminate common allergens like gluten, dairy, soy, nuts, and shellfish as needed.
- Artificial Additives: Exclude foods with artificial colors, flavors, and sweeteners.
- Added Sugars: Limit or eliminate foods with added sugars and sweeteners.
- Highly Processed Meats: Minimize processed meats with added preservatives and sodium.
- Caffeine and Alcohol: Consider eliminating caffeine and alcohol temporarily to observe any effects.
- Individual Trigger Foods: Avoid specific foods identified through an elimination process or consultation with a healthcare professional.
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Main benefits
The 14-day meal plan for elimination diet helps in identifying food sensitivities. It involves removing potential allergens from the diet and then gradually reintroducing them to monitor reactions.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a vegan weight loss plan, these alternatives can help diversify your diet while keeping it nutritious.
- Quinoa can be swapped with amaranth for a different grain option that's also high in protein.
- Replace tofu with tempeh for a fermented soy product that's higher in protein and probiotics.
- Chia seeds can be replaced with hemp seeds for a different source of healthy fats and protein.
- Instead of almond milk, try oat milk for a creamier texture and different nutrient profile.
- Blueberries can be swapped with blackberries for a different berry that's equally nutritious.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
14-Day Vegan Weight Loss Meal Plan
This meal plan is designed to support weight loss goals while following a vegan diet. It incorporates nutrient-dense foods to keep you feeling satisfied and energized throughout the day.
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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
- Weight management using a meal replacement strategy: meta and pooling analysis from six studies
- Randomized Trial of a High Protein, Partial Meal Replacement Program with or without Alternate Day Fasting: Similar Effects on Weight Loss, Retention Status, Nutritional, Metabolic, and Behavioral Outcomes
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024