Meal plan grocery list
Kale
Spinach
Broccoli
Bell peppers
Zucchini
Cauliflower
Carrots
Tomatoes
Avocados
Sweet potatoes
Mushrooms
Onions
Garlic
Chickpeas
Lentils
Black beans
Quinoa
Brown rice
Oats
Almonds
Walnuts
Chia seeds
Flax seeds
Tofu
Tempeh
Almond milk
Coconut milk
Berries
Apples
Bananas
Oranges
Lemons
Olive oil
Meal plan overview
Lose weight on a plant-based diet with the 30-Day Meal Plan for Vegan Weight Loss. This plan features vegan recipes that are low in calories but high in nutrients, helping you shed pounds while enjoying tasty meals. From light breakfasts to satisfying dinners, every meal is designed to support weight loss.
Daily recipes and tips make it easy to stick to a vegan diet while reaching your weight loss goals. This plan ensures you get all the nutrition you need without any animal products, making weight loss both healthy and enjoyable.
Foods to eat
- Detoxifying Vegetables: Leafy greens, beets, and broccoli.
- Low-Fructose Fruits: Berries, lemons, and grapefruits.
- Lean Proteins: Fish and plant-based proteins like lentils and chickpeas.
- Whole Grains: Quinoa and brown rice.
- Plenty of Water: And herbal teas to stay hydrated.
✅ Tip
Foods not to eat
- Processed and Fried Foods: High in unhealthy fats and additives.
- Sugary Snacks and Beverages: Can impede the detox process.
- Red Meat and High-Fat Dairy: Can be hard on the digestive system.
- Alcohol and Caffeine: Best avoided during detox.
Main benefits
The Low Cholesterol Meal Plan for Detox emphasizes foods that aid in the body's natural detoxification processes while maintaining low cholesterol levels. It includes a variety of fresh fruits, vegetables, lean proteins, and whole grains, providing essential nutrients and antioxidants to support cleansing and heart health.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support weight loss on a vegan diet while maintaining balanced nutrition, try these substitutions:
- For added protein, tempeh can replace tofu in stir-fries and salads.
- To boost fiber, quinoa can replace brown rice in meals.
- For a heart-healthy fat, avocado slices can replace olive oil in salads and wraps.
- To increase calcium intake, fortified almond milk can replace regular almond milk in smoothies and cereals.
- For a nutrient-dense snack, chia seeds can replace flax seeds in smoothies and oatmeal.
How to budget on this meal plan
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
Here are some vegan snacks to support weight loss:
- Carrot sticks with hummus
- Apple slices with almond butter
- Mixed nuts and seeds
- Whole grain crackers with avocado spread
- Fresh fruit with a handful of nuts
- Smoothies made with spinach and berries
- Edamame sprinkled with sea salt
What should I drink on this meal plan?
For vegan weight loss, consider drinking green tea for its metabolism-boosting properties, water with lemon or cucumber for a refreshing option, and black coffee without added sugar. Smoothies made from a variety of fruits and vegetables can provide extra nutrients. Unsweetened almond or soy milk offers a low-calorie, plant-based alternative to dairy, and herbal teas like chamomile or peppermint can aid digestion and relaxation.
How to get even more nutrients?
Meal plan suggestion
30-day meal plan for vegan weight loss
Day 1
- Breakfast: Oatmeal with almond milk, topped with berries, chia seeds, and flax seeds
- Lunch: Quinoa salad with kale, cherry tomatoes, chickpeas, and a lemon-olive oil dressing
- Dinner: Stir-fried tofu with broccoli, bell peppers, zucchini, and a side of brown rice
- Snack: Apple slices with almond butter
Day 2
- Breakfast: Smoothie with spinach, banana, almond milk, and flax seeds
- Lunch: Lentil soup with carrots, onions, garlic, and spinach
- Dinner: Stuffed bell peppers with quinoa, black beans, and tomatoes
- Snack: Handful of walnuts
Day 3
- Breakfast: Chia pudding made with coconut milk and topped with berries
- Lunch: Kale and avocado salad with cherry tomatoes, onions, and a lemon-olive oil dressing
- Dinner: Tempeh stir-fry with cauliflower, broccoli, and bell peppers
- Snack: Orange slices
Day 4
- Breakfast: Smoothie bowl with spinach, banana, almond milk, and topped with almonds and berries
- Lunch: Sweet potato and black bean bowl with quinoa and avocado
- Dinner: Zucchini noodles with tomato sauce and mushrooms
- Snack: Carrot sticks with hummus (made from chickpeas, garlic, and olive oil)
Day 5
- Breakfast: Oatmeal with coconut milk, topped with banana, walnuts, and chia seeds
- Lunch: Chickpea and avocado salad with kale and lemon-olive oil dressing
- Dinner: Lentil and vegetable stew with carrots, onions, tomatoes, and spinach
- Snack: Banana with almond butter
Day 6
- Breakfast: Smoothie with kale, berries, almond milk, and flax seeds
- Lunch: Broccoli and tempeh bowl with brown rice and a lemon-olive oil dressing
- Dinner: Stuffed zucchini with quinoa, black beans, and tomatoes
- Snack: Handful of almonds
Day 7
- Breakfast: Chia pudding made with almond milk and topped with berries and flax seeds
- Lunch: Spinach and mushroom salad with chickpeas, onions, and a lemon-olive oil dressing
- Dinner: Tofu stir-fry with bell peppers, broccoli, and brown rice
- Snack: Apple slices with walnut butter
Repeat this plan 4 times.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on May 31, 2024
- Updated on Oct 1, 2024